清理動脈,最好的食物!自然療法,柏格醫生 Dr Berg
Summary
TLDR本视频探讨了通过饮食减少动脉斑块和预防心血管疾病的最佳方法。视频中详细解释了动脉斑块的成分,包括钙、蛋白质和胆固醇,并提到生物膜和口腔细菌可能导致斑块形成。作者建议摄入富含维生素K2、C和E的食物,以及高含量的Omega-3脂肪酸。具体推荐食物包括野生三文鱼、酸菜、芝麻菜沙拉、橄榄油、苹果醋、葵花籽、帕尔玛干酪和大蒜。这些食物不仅能降低炎症和氧化损伤,还能提高心血管健康。
Takeaways
- 😀动脉斑块由钙、蛋白质和胆固醇组成,有时钙质源于生物膜。
- 😀生物膜是微生物的聚集体,这些微生物在钙质壳中保护自己。
- 😀饮食中过多的糖分、Omega-6脂肪酸、垃圾食品和酒精会导致动脉壁受损,促使斑块形成。
- 😀维生素K2能将钙引导至骨骼,防止其沉积在软组织中。
- 😀口腔中的病原菌可以通过血液循环到达动脉斑块中,这可能与维生素C缺乏有关。
- 😀维生素E是一种强抗氧化剂,有助于预防动脉壁损伤和心脏病。
- 😀摄入Omega-3脂肪酸丰富的食物如野生鲑鱼,可以减少动脉炎症并降低血压。
- 😀酸菜是一种富含维生素C、维生素K2和乳酸菌的超级食物,有助于心脏健康。
- 😀芝麻菜沙拉可以提供丰富的纤维、钾和抗生物膜成分,有助于维持正常血压和动脉健康。
- 😀高质量的意大利帕尔玛干酪含有大量维生素K2,可以防止钙沉积在动脉中。
Q & A
什么是斑块,它由哪些成分组成?
-斑块是钙、蛋白质和胆固醇的组合。许多时候,钙是生物膜的结果。生物膜是微生物的集群,它们构建了这些钙质的小壳以保护自己。
生物膜是如何在动脉中形成的?
-生物膜倾向于在粗糙的边缘上积聚。如果动脉光滑且强壮,它们可能永远不会积聚在动脉上。生物膜通常在损伤、氧化或炎症部位形成,可能是由饮食中过多的糖、糖尿病或Omega-6脂肪酸等因素引起的。
什么因素会导致动脉壁的损伤,从而促进斑块的形成?
-导致动脉壁损伤的因素包括过量的糖、糖尿病、Omega-6脂肪酸、垃圾食品、酒精等。这些因素会导致动脉壁的损伤或炎症,使斑块更容易形成。
维生素K2在预防动脉钙化中的作用是什么?
-维生素K2有助于将钙转移到骨骼中,而不是软组织中。如果缺乏维生素K2,钙往往会在软组织中沉积,包括动脉和关节。
牙周细菌如何与动脉斑块形成有关?
-有研究表明,口腔中的病原菌可以进入血液,并最终出现在动脉斑块中。这些细菌通过牙龈的孔洞进入血液,这与肠道细菌通过肠壁进入血液类似。
高维生素C的食物在预防动脉斑块中的作用是什么?
-维生素C有助于减少牙龈出血,从而防止微生物通过牙龈进入血液。高维生素C食物有助于抑制生物膜的形成,并作为抗氧化剂保护动脉壁。
维生素E在心血管健康中的作用是什么?
-维生素E是一种强效抗氧化剂,有助于预防动脉内皮损伤,减少氧化和炎症。此外,维生素E对心肌的健康也很重要,能提高氧气水平,预防心脏病发作。
什么食物富含Omega-3脂肪酸,有助于心脏健康?
-野生鲑鱼富含Omega-3脂肪酸,有助于减少动脉炎症,降低血压,支持心脏健康。
酸菜在预防动脉斑块中的作用是什么?
-酸菜富含乳酸菌,有助于抑制生物膜,支持肠道健康,调节LDL胆固醇,并富含维生素K2和维生素C,有助于心血管健康。
在预防心血管疾病的膳食中,应该包括哪些关键成分?
-关键成分包括富含Omega-3脂肪酸的食物如野生鲑鱼,富含乳酸菌的酸菜,高维生素K2的硬奶酪如帕尔马干酪,富含维生素E的葵花籽,以及富含维生素C的食物。
Outlines
🔍 背景与动脉硬化成因
介绍心血管疾病和动脉硬化的背景信息。斑块由钙、蛋白质和胆固醇组成,微生物群落形成生物膜,钙质堆积在动脉壁上。斑块形成的原因包括糖分过高的饮食、糖尿病、过多的Omega-6脂肪酸和其他因素。解释了胆固醇和LDL蛋白在动脉中的作用。
🍣 富含Omega-3的饮食建议
建议饮食中加入富含Omega-3脂肪酸的食物,如野生三文鱼,有助于降低动脉炎症和血压。提到酸菜这种发酵食品,富含乳酸菌,有助于心血管健康,并含有大量的维生素C和K2,有助于防止钙质在动脉中的沉积。
🧀 选择正宗的帕玛森干酪
强调选择意大利北部生产的正宗帕玛森干酪,因其高标准和长时间的熟成过程,富含维生素K2和蛋白质。与美国版的帕玛森干酪相比,意大利版的没有添加纤维素等填充物。推荐将这种干酪刨在沙拉上食用。
Mindmap
Keywords
💡动脉斑块
💡生物膜
💡维生素K2
💡维生素C
💡维生素E
💡omega-3脂肪酸
💡发酵食品
💡大蒜
💡沙拉
💡硬质奶酪
Highlights
了解如何通过饮食减少动脉斑块和预防心血管疾病。
动脉斑块的主要成分包括钙、蛋白质和胆固醇,常由生物膜引起。
生物膜是微生物建造的钙质外壳,可以保护它们免受攻击。
动脉斑块的形成与炎症、氧化和饮食中的高糖、高碳水化合物有关。
维生素K2可以帮助将钙导入骨骼,防止其沉积在软组织中。
口腔中的致病细菌可能会进入血液并导致动脉斑块的形成。
维生素C可以通过减少血管壁的渗透性,防止细菌进入血液。
维生素E是一种强效抗氧化剂,可以预防动脉壁的损伤。
高Omega-3脂肪酸的饮食对心血管健康非常重要。
野生捕捞的三文鱼是Omega-3脂肪酸的重要来源。
酸菜富含乳酸菌,具有多种心血管健康益处。
酸菜还富含维生素C和K2,可以帮助预防动脉斑块的形成。
芝麻菜是一种优质的沙拉绿叶菜,对肝脏和血糖控制有益。
橄榄油具有显著的抗炎效果,可以降低血压。
大蒜有助于稀释血液,降低血压,并具有抗菌和抗生物膜的作用。
Transcripts
let's talk about the best meal that you
could eat to help reduce plaquing in
your arteries or even help prevent
cardiovascular disease now I've done a
lot of videos on what to avoid to
prevent heart disease today I'm going to
primarily focus on what to eat okay but
we first have to give you a little
background of what is going on behind
the scenes as far as a cardiovascular
disease and primarily we're going to
talk about plaque now what is in plaque
plaque is a combination of calcium
protein and cholesterol many times the
calcium is the result of biofilms so
what's the biofilm it's a colony of
microbes that these microbes have built
these little calcium igloos or shells to
protect themselves so they can go
underneath the radar so when you see
calcium plaque in the arteries
underneath that plaquing there could be
a microbial community and biofilms 10 to
accumulate on roughened edges right if
the arteries were nice and smooth and
strong they probably would never
accumulate on the arteries but the
question is what causes them to get
stuck on the inside of the artery wall
and your coronary artery for example
well that would be some type of um I
call it lesion or oxidation or
inflammation or damage from you know
excessive sugar in the diet it could be
your diabetic you could be a
pre-diabetic it could come from omega-6
fatty acids junk Foods alcohol all sorts
of things so when you see plaquin you're
also going to see this LDL a very
specific kind the small dense particle
size and that's correlated too with a
high sugar high carb diet and some of
this cholesterol in this little package
and that's what the LDL is It's A
protein that carries cholesterol
cholesterol doesn't exist as cholesterol
in the arteries like free-floating it's
always in a little shuttle bus but the
cholesterol is coming in the form of
Band-Aid with this cement the the
calcium and then also you're going to
get a fibrous tissue like a protein teen
cement that kind of mixes in with the
calcium and the cholesterol as a
Band-Aid and then you'll see like um a
thrombus or a clot forming two in that
same area so given that information what
can we do to prevent slow down or
reverse this situation all right there's
several things to know about this um one
of the controlling vitamins with calcium
is vitamin K2 vitamin K2 drives the
calcium into the bone without enough K2
calcium tends to develop in the soft
tissues of the body not just your
arteries but also in the joints as well
and there's one more point about
biofilms there's some interesting things
about biofilms especially when we're
dealing with plaquing in your arteries
there's several studies that I found
that links periodontal
bacteria the bacteria in your mouth this
pathogenic bacteria actually ending up
in the plaquing in your arteries I mean
that's interesting because what are
these uh periodontal
bacteria they're pathogenic they're in
your mouth doing in your heart okay now
you have to realize like in the mouth
you have over 700 different species okay
not just bacteria but different types of
bacteria in your mouth and one of the
reasons why the bacteria can actually go
through the pores uh through your gums
and into your bloodstream is the same
reason why bacteria can leak from your
intestines into your bloodstream that's
called bacterial translocation where
bacteria is moving through the wall
because there's increased leakiness or
permeability and a lot of times that
leakiness comes from a vitamin C
deficiency and this is why when people
are deficient vitamin C they might get
bleeding gums so that allows the
microbes to go right through these
little holes into your bloodstream so
high vitamin C foods are definitely
necessary for this meal so foods with
large amounts of vitamin C would also be
a good thing then we have vitamin E okay
vitamin E in relationship to keeping
your cardiovascular system intact is
very very important first of all it
helps prevent those lesions on the
inside of the um the wall of the artery
called endothelial tissue when you're
low in vitamin E which is a very
powerful antioxidant you can get a lot
of oxidation and inflammation so vitamin
E is very important and also it's
important in the heart muscle itself
keeping your oxygen high and preventing
an actual heart attack so we have
vitamin K2 very important vitamin C very
important and vitamin E and the other
important thing with the heart
especially to avoid that lesion in the
artery is to keep your omega-6 fatty
acids very low and keep your omega-3
very very high so a really important
thing in this meal should be omega-3
fatty acids okay all right so what
should this Meal look like well let's
start from the top
omega-3 fatty acids okay what food is
very very high in omega-3 and that would
be well caught salmon so if you include
salmon in this meal okay you're going to
have a good amount of omega-3 fatty
acids which is going to support the
arteries as well as the heart muscle
itself and having enough omega-3 will
decrease your inflammation as well in
your artery series and doing that can
actually lower blood pressure as well
all right there's something else that I
think is very very important in
preventing and even maybe reversing some
of this plaquing in the arteries this
thing has like seven times the
requirements of vitamin C it also is one
of the most microbial dense foods that
you can eat giving you a strong
probiotic effect with high levels of
lactic acid bacterium now let me just
kind of discuss lactic acid bacteria
it's not just one bacteria it's a group
of many different types of bacteria that
is usually involved in fermentation and
so the food that I'm talking about is
sauerkraut okay that is a fermented
cabbage product and sauerkraut is loaded
with this lactic acid bacteria in lactic
acid bacteria as a standalone thing is
very interesting because it can act as
an Ace inhibitor to help lower blood
pressure it can inhibit bio films which
is very very cool it can decrease the
risk of cardiovascular disease by
supporting your gut there is a huge
relationship between a healthy gut
with the right microbes and a healthy
heart also this lactic acid bacteria can
help regulate LDL cholesterol especially
the small dense particle size LDL and
having enough of this lactic acid
bacteria can enhance your production of
secondary bile salts which can help the
absorption of more vitamin E
vitamin d and vitamin K2 all three of
those are fat soluble and can greatly
support the cardiovascular tissue and it
just so happens the sauerkraut is loaded
with vitamin K2 now normally vitamin K2
is in like certain hard cheeses fats but
microbes can also make k2 just to
summarize what sauerkraut is it's a
superfood for the heart it supports the
gut lining to prevent this these
microbes from traveling through a leaky
gut up into the heart it has many
different diverse types of microbial
entities that can greatly help you in
many different ways and then sauerkrauts
loaded with vitamin K2 to keep the
calcium out of the arteries it's loaded
with vitamin C like I said before seven
times the RDA so that gives you a
tremendous amount of vitamin C that can
directly inhibit biofilms as well as act
as an antioxidant in your arteries
preventing these lesions or damage to
the wall of the arteries remember the
biofilms can only stick to an area
that's roughened or irritated so if your
arteries are smooth they can't quite
stick to the inside of your arteries to
form the plaquing in the first place and
the last part of this meal is a big
arugula salad with several things in it
which I'm going to cover but arugula as
a vegetable is a superior salad green
compared to regular lettuce because
first of all it's cruciferous so it's
really good for the liver it's bitter it
has blood glucose lowering properties
it's loaded with something called dim
which can help lower biofilms directly
it also has fiber the feed the bacteria
and it's also loaded in potassium which
can help keep the arteries softened so
your blood pressure can stay normal and
then of course on that salad I would put
extra virgin olive oil the real stuff
has significant effect effects on blood
pressure not to mention it has a very
powerful anti-inflammatory effects as
well then it would also add apple cider
vinegar but you can also use balsamic
vinegar red but the acetic acid in the
vinegar has many properties to help
lowering the risk of cardiovascular
disease it's great for helping regulate
your blood sugar it can help regulate
your cholesterol it can help mobilize
your bile salts and it has
anti-inflammatory properties and then if
you add sunflower seeds okay we can
Spike more vitamin E and like I said
before vitamin E is very very important
now the next thing I want to talk about
is a hard cheese okay hard cheeses are
loaded with vitamin K2 and the type of
cheese I would recommend is called a
parmigiano now I probably did not
pronounce that exactly like I should but
the American translation from Italian is
parmesan but apparently there's been a
lot of lawsuits involving this topic
because apparently craft trademarked
this English translation from the real
parmesan cheese in Italy because the
real parmigiano version of that cheese
is only produced by a collective group
of farmers in Northern Italy
that keep their standards very very high
and this has been going on since the
Middle Ages it wasn't until only fairly
recently that craft came in there and
started to make it but unfortunately it
was a big difference in how they make it
in America versus how they make it in
Italy in Italy they age it for like one
to three years compared to in America I
think they age it for 10 months and the
crafts version of this cheese definitely
does not have to abide by the same
policies and rules and laws then the
authentic cheese in Italy has to abide
by and the other thing you have to watch
out for in this Americanized parmesan
cheese is that sometimes they add this
filler of cellulose okay which is wood
pulp so what I would recommend is get
the authentic type from Italy and shave
it on your salad I do it every single
day that way you have a delicious cheese
that's loaded with vitamin K2 and it's
great amount of protein there's
probiotics in this product and it's an
incredible product I actually went to
one of the Farms where they create this
cheese and I was blown away at what they
feed the cows to make sure the microbes
are just right and the soils that they
grow the grass on for the cows they
don't get fed grain it's all grass and
the amount of work that goes in to make
this cheese and keep it a really
standard process
is mind-blowing and the last thing I'm
going to recommend to put on your salad
is garlic okay you can use powder you
can use actual garlic you can use
fermented garlic but garlic is great for
the heart it actually can thin the blood
if there's a chance that you are high
risk for clotting it can help lower your
blood pressure it's antimicrobial
anti-biofilm and the list goes on and on
all right so now that you have that
information I think the best most
interesting next video for you to watch
would be the one on biofilms in your
mouth check it out I put it right here
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