The TOP FOODS That Help Lower Cholesterol & Clean Out Your Arteries | Dr. Rupy Aujla
Вставка
- Опубліковано 2 чер 2024
- On todays podcast we’re going to be talking about cholesterol, heart health and cholesterol lowering diet measures that you can start using today to improve your overall health and reduce your risk of cardiovascular disease.
As a doctor, I wish I had an hour to talk to all patients about these things, so this is going to be a nice resource that I’ll use myself!
Today you’ll learn:
What cholesterol is and why it’s important for the body
How we measure cholesterol and what blood markers are associated with an increase risk of cardiovascular disease
The dietary patterns, ingredients and functional foods to choose from, to build a heart healthy lifestyle around
I’ll do a couple of hot takes on eggs, red yeast rice and probotics too
Wider considerations including alcohol, sugar and inflammation, drugs, plus supplements and imaging to consider I’ll do on another pod!
________________________________________________________________________
CHAPTERS:
Timecodes:
00:00 - What is Cholesterol? Why is it important?
14:00 - What we eat vs what we see
18:21 - Lowering your cholesterol and chances of cardio-vascular disease
19:00 - Lower cholesterol with Plant Protein
27:25 - Lower cholesterol with Plant Fats
33:14 - Lower cholesterol with Fruit & Veg
36:47 - Lower cholesterol with Beans & Legumes
43:20 - Lower cholesterol with Nuts
46:55 - Lower cholesterol with Oats
49:49 - Lower cholesterol with Beta-Glucans
53:57 - Hot takes - Garlic
57:17 - Hot takes - Red Yeast Rice Extract
1:01:01 - Hot takes - Eggs
1:08:10 - Hot takes - Probiotics
________________________________________________________________________
References:
Why low LDL-C is better - www.sciencedirect.com/science...
ESC 2021 guidelines -
academic.oup.com/eurheartj/ar...
LDL is causal (mendelian randomisation)
www.ncbi.nlm.nih.gov/pmc/arti...
Inaccuracy in LDL-C measurement/estimations
www.acc.org/Latest-in-Cardiol...
www.ncbi.nlm.nih.gov/books/NB...
Methods for measuring LDL-C
www.aefa.es/wp-content/upload...
www.ncbi.nlm.nih.gov/pmc/arti...
Control feeding study phytosterols displaced cholesterol
pubmed.ncbi.nlm.nih.gov/19889...
PD in post menopausal women - www.ncbi.nlm.nih.gov/pmc/arti...
JAMA paper showing portfolio diet efficacy on par with lovastatin
jamanetwork.com/journals/jama...
MA of portfolio diet LDL-C lowering effect
pubmed.ncbi.nlm.nih.gov/29807...
MUFAs
www.ncbi.nlm.nih.gov/pmc/arti...
Fruit and Veg MA reduced IHD
www.sciencedirect.com/science...
Nuts MA reduced IHD
www.sciencedirect.com/science...
Fibre and cholesterol
www.ncbi.nlm.nih.gov/pmc/arti...
Microbial effect on cholesterol
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28376...
3g of oats in asian population
Garlic
academic.oup.com/nutritionrev...
Red Yeast Rice
www.atherosclerosis-journal.c...
www.sciencedirect.com/science...
Spirulina
pubmed.ncbi.nlm.nih.gov/28617...
pubmed.ncbi.nlm.nih.gov/18039...
Types of fibre in food
www.northottawawellnessfounda...
Eggs
pubmed.ncbi.nlm.nih.gov/29111...
pubmed.ncbi.nlm.nih.gov/32635...
www.cambridge.org/core/journa...
www.lipidjournal.com/article/...
EAT WELL EVERYDAY
📱 Download the Doctor's Kitchen app for free here: apple.co/3La17ce
🥗 Download a FREE 7 day meal plan: thedoctorskitchen.com/newslet...
LEARN FROM THE BEST
🎤 Listen to experts on the podcast: thedoctorskitchen.com/podcasts
👨🏽💻 Browse articles on the website: www.thedoctorskitchen.com
MY COOKBOOKS
📚 thedoctorskitchen.com/books/
LET'S BE FRIENDS
📷 Instagram: / doctors_kitchen
📹 Subscribe: / @doctors_kitchen
🙋🏽♂️ Facebook: / thedoctorskitchen
🐦 Twitter: / doctors_kitchen
👔 / rupy-aujla
I love to listen to dr Rupy. He is kind, relaxed, honest, sincere. I feel hope, joy, happy listening to him.
Barley slow down the heartbeat that beats fast. All legumes are good for heart.
Thank you, Doc, for not oversimplifying the topics and not being "for" or "against" but suggesting we consider the big picture as it applies to each of us and suggest that we experiment where possible and safe. Best wishes...
When you say 100gm of lentils for instance is that raw quantity or cooked?
So easy to understand, and Dr. Rupy hits the most important points about how to use the principles of the portfolio diet. I would love to see a program with your thoughts on veganism
Thanks just what I was looking for great job
Which is better, soft margarine/soft spreading 'butter' - or, Grass Fed Butter?
Dr. Rupy - very helpful, thank you! I look forward to putting the summary infographic on my fridge. You recommend staying away from animal protein. Do you include fish/shellfish in with land animals as well or are some fish ok to eat while trying to lower cholesterol?
Hi Dr Rupy can you advise on coconut and palm oils in the context of reducing cholesterol please?
Coconut oil contains 95% saturated whereas butter contains 55% and lard only 45% saturated fat. So which is better?
Great job 👏. Srilanka. Lalith
I have high cholesterol and I will retain my high cholesterol I'm seventy-two and happy with it. No heart disease or any other ills. I don't consume sugar.
Surely it's sugar that causes the inflammation in the first place?
Aren't oats likely to include relatively high levels of glyphosphate & negative impacts on gut microbiome?
Yeah should get organic ones!
@@rebzarman1615even organic oat has glyphosate.
Cardiovascular disease is a major killer and more high quality diet advice is certainly needed. Just as fat does not necessarily make you fat, similar for cholesterol, but the nuance is important. Would appreciate more on cheeses and yoghurts especially benefits or otherwise on bovine vs ovine vs caprine sources -- but this is a really good approach.. thank you.
re yoghurts ... can you mix berries (polyphenols) with yoghurt (milk proteins)? -- my initial research is contradictory.
Perhaps you can explain how, before veganism came about in the fifties, after WW2 we all ate meat, mainly red meat and we were all slim, smoked and didn't suffer with heart disease or type 2 diabetes.
I don't think you're old enough to remember those days, but I am.
Surely you saying that it's the sugar that's carrying these particles into the arterial walls? Not the damage that cholesterol is doing on it's own, but the sugar that's causing it.
I appreciate your intent, but there seems to be some outdated information in here like trying to raise your HDL cholesterol. Just an example.
I was under the impression that the more fat you eat the more cholesterol you have. The more bile it makes and more fat it breaks down. A perfect circle.
So confusing! Cardiologist Dr. Philip Ovadia promotes eating red meat
He isn't keeping up with reputable research.
see my post above
We've been eating RED MEAT since forever and it's kept us alive and healthy in all that time.
Dr. Aseem Malhotra is dead against this rubbish as well.
❤️💖❤️🙏❤️💖❤️
I'm so surprised that there's so much controversy between pro cholesterol doctors and you. Cardio specialists that have no time at all for Statins like Dr. Aseem Malhotra wouldn't give you the time of day.
I don’t believe in everything you said regarding some food that you said is not bad for your health cholesterol maybe you don’t want to have trouble with the food industry
Are you kidding? MARGARINES? ARE YOU NUTS?
He just lost me, goodbye.
Far far far too many adverts in the podcasts. Disruptive.
Heard cut meat and eat more plants . Not my belief and do not want this view so goodbye to the site. When we have infertile soul as we produce the plants, perhaps the advice will change.
Quite agree, don't agree with him either. He's trying to turn people vegan.
Soul or soil?