The Best MEAL to Clear Out Your Arteries

Summary

This video script delves into the best dietary choices for reducing arterial plaque and preventing cardiovascular disease. It explains the role of plaque components like calcium, protein, and cholesterol, and the impact of biofilms. The script highlights the importance of vitamins K2, C, and E, as well as omega-3 fatty acids, in maintaining heart health. It recommends a meal featuring wild-caught salmon, sauerkraut for probiotic benefits, and a salad with arugula, olive oil, apple cider vinegar, sunflower seeds, and authentic Italian hard cheese for their respective contributions to cardiovascular health. The inclusion of garlic is also suggested for its heart-healthy properties.

Takeaways

• 🧠 Plaque in arteries is a combination of calcium, protein, and cholesterol, and can be influenced by biofilms formed by microbes.
• 🛡️ Biofilms are protective shells built by microbes, which can accumulate on roughened arterial walls due to inflammation or damage.
• 🚫 Factors contributing to arterial damage include high sugar diets, diabetes, pre-diabetes, omega-6 fatty acids, junk food, and alcohol.
• 🍽️ Vitamin K2 is crucial for directing calcium into bones, preventing its accumulation in arteries and other soft tissues.
• 🦷 Periodontal bacteria in the mouth can end up in arterial plaque, highlighting the connection between oral health and cardiovascular disease.
• 💊 Vitamin C is essential for preventing biofilms and has antioxidant properties that protect artery walls.
• 🌀 Vitamin E is vital for preventing endothelial damage and reducing oxidation and inflammation in the cardiovascular system.
• 🐟 Omega-3 fatty acids, found in foods like wild-caught salmon, support arterial and heart muscle health and decrease inflammation.
• 🥬 Sauerkraut, a fermented cabbage product, is rich in lactic acid bacteria, which can lower blood pressure, inhibit biofilms, and support gut health.
• 🥦 Arugula is a superior salad green with properties that support liver health, lower blood glucose, and contain fiber and potassium beneficial for arterial health.
• 🧀 Authentic hard cheeses like Parmigiano-Reggiano from Italy are high in vitamin K2 and support cardiovascular health when included in a meal.
• 🧄 Garlic has heart-healthy properties, including blood thinning and antimicrobial effects, beneficial for preventing arterial plaque.

Q & A

What is plaque and what components does it consist of?

Plaques are deposits that can be found in the arteries and they are composed of calcium, protein, and cholesterol. Often, the calcium is a result of biofilms, which are colonies of microbes that form protective shells to evade detection.

What is a biofilm and how does it relate to plaque in arteries?

A biofilm is a community of microbes that form a protective layer, often made of calcium, to shield themselves. In the context of arteries, biofilms can accumulate on roughened edges and contribute to the formation of plaques, potentially housing microbial communities beneath the calcium deposits.

What factors can cause plaque to accumulate on the artery walls?

Factors such as lesions, oxidation, inflammation, excessive sugar intake, pre-diabetes, diabetes, high omega-6 fatty acids, junk food, and alcohol can lead to plaque accumulation on the artery walls.

How does LDL cholesterol relate to plaque formation?

LDL cholesterol, specifically in the form of small dense particle size, is correlated with a high sugar, high carb diet and contributes to plaque formation. It is transported in the form of a protein that carries cholesterol, which doesn't exist freely in the arteries but is part of a complex with calcium and fibrous tissue.

What role does vitamin K2 play in cardiovascular health?

Vitamin K2 is crucial in directing calcium into the bones. Without sufficient K2, calcium can accumulate in soft tissues, including arteries and joints, potentially leading to plaque formation.

How are periodontal bacteria linked to arterial plaque?

Studies have shown a link between pathogenic bacteria in the mouth, specifically periodontal bacteria, and the formation of arterial plaque. These bacteria can translocate from the gums into the bloodstream, potentially contributing to plaque.

Why are high vitamin C foods important in a diet aimed at reducing arterial plaque?

High vitamin C foods are necessary as they can inhibit biofilms and act as antioxidants, preventing lesions or damage to the artery walls, which are conditions that can lead to plaque accumulation.

What is the significance of vitamin E in maintaining cardiovascular health?

Vitamin E is a powerful antioxidant that helps prevent lesions on the endothelial tissue of artery walls and supports the heart muscle, keeping oxygen levels high and preventing heart attacks.

Why should omega-3 fatty acids be included in a meal designed to reduce arterial plaque?

Omega-3 fatty acids, found in foods like wild-caught salmon, support arterial and heart muscle health, reduce inflammation in the arteries, and can help lower blood pressure.

What benefits does sauerkraut provide in terms of cardiovascular health?

Sauerkraut, a fermented cabbage product, is rich in lactic acid bacteria which can act as an ACE inhibitor, inhibit biofilms, decrease cardiovascular disease risk, regulate LDL cholesterol, and enhance the production of secondary bile salts, supporting the absorption of vitamins E, D, and K2.

How does arugula contribute to a heart-healthy meal?

Arugula is a cruciferous vegetable that is beneficial for the liver, has blood glucose lowering properties, contains DIM which can lower biofilms, and is rich in fiber and potassium, all of which support healthy arteries and blood pressure.

What are the benefits of extra virgin olive oil and apple cider vinegar in a heart-healthy diet?

Extra virgin olive oil has significant effects on blood pressure and powerful anti-inflammatory properties. Apple cider vinegar helps regulate blood sugar and cholesterol, mobilizes bile salts, and has anti-inflammatory properties.

Why is hard cheese, specifically parmigiano, recommended in a meal to support cardiovascular health?

Parmigiano, a hard cheese from Northern Italy, is rich in vitamin K2, which is essential for keeping calcium out of the arteries. Authentic parmigiano is aged for one to three years and is made with high standards, making it a superior choice.

What role does garlic play in supporting heart health?

Garlic is beneficial for the heart as it can thin the blood, lower blood pressure, and has antimicrobial and anti-biofilm properties, which can help prevent clotting and support overall cardiovascular health.

Outlines

00:00

🍽️ Optimal Diet for Arterial Plaque Reduction

This paragraph discusses the importance of diet in reducing arterial plaque and preventing cardiovascular disease. It explains the composition of plaque, which includes calcium, protein, and cholesterol, often resulting from biofilms formed by microbes. The script emphasizes the role of vitamin K2 in directing calcium to bones, preventing its accumulation in arteries and joints. It also highlights the link between oral bacteria and arterial plaque, suggesting the importance of a healthy oral microbiome. Key nutrients like vitamins C and E, and a high omega-3 to omega-6 ratio are recommended for heart health.

05:01

🐟 Crafting a Heart-Healthy Meal with Omega-3s and Probiotics

The second paragraph outlines a meal plan to support heart health, starting with omega-3 fatty acids found in wild-caught salmon. It then introduces sauerkraut, a fermented food rich in lactic acid bacteria, which can act as an ACE inhibitor, support gut health, and contribute to lower blood pressure. The benefits of arugula in a salad are detailed, including its liver-supportive properties, blood glucose-lowering effects, and high potassium content for maintaining artery health. The use of extra virgin olive oil and apple cider vinegar for their anti-inflammatory and cholesterol-regulating properties is recommended. The paragraph concludes with the addition of sunflower seeds for vitamin E and hard cheese, specifically parmigiano-reggiano, for its vitamin K2 content.

10:03

🧀 The Authenticity of Parmesan Cheese and Its Heart Benefits

This paragraph delves into the authenticity and production standards of Italian parmigiano-reggiano cheese, contrasting it with the Americanized version produced by Kraft. It emphasizes the importance of choosing the traditional Italian cheese for its high vitamin K2 content, which is crucial for heart health. The paragraph also touches on the legal disputes over the use of the term 'parmesan' and the differences in aging and production methods. Additionally, it recommends adding garlic to the meal for its numerous heart-healthy benefits, including blood thinning and antimicrobial properties.

Keywords

💡Plaque

Plaque in the context of the video refers to a buildup in the arteries, composed of calcium, protein, and cholesterol. It is a significant factor in cardiovascular disease. The video emphasizes that plaque can be a result of biofilms, which are colonies of microbes that create protective shells around themselves. This concept is crucial as it explains the underlying cause of arterial blockages and the potential for microbial involvement in heart disease.

💡Biofilms

Biofilms are colonies of microbes that form protective structures, often made of calcium, to shield themselves from detection and removal. In the video, biofilms are linked to the formation of arterial plaque, suggesting that these microbial communities contribute to cardiovascular issues by creating a rough surface for plaque to accumulate on. This concept is key to understanding the microbial aspect of heart disease.

💡Vitamin K2

Vitamin K2 is highlighted in the video as a crucial nutrient that helps direct calcium into the bones, preventing its accumulation in soft tissues like arteries. The lack of Vitamin K2 can lead to calcium deposits in arteries, contributing to plaque formation. This vitamin is essential in the context of cardiovascular health, as it plays a role in maintaining arterial integrity.

💡Periodontal Bacteria

Periodontal bacteria are mentioned in the video as a type of pathogenic bacteria found in the mouth that can end up contributing to arterial plaque. This connection underscores the importance of oral health in overall cardiovascular health, suggesting that bacteria from the mouth can translocate into the bloodstream and affect arterial health.

💡Vitamin C

Vitamin C is emphasized as a necessary component of a heart-healthy diet due to its role in supporting the immune system and inhibiting biofilms. The video mentions that foods rich in Vitamin C can help prevent the roughening of arterial walls, which is where biofilms can adhere and contribute to plaque formation.

💡Vitamin E

Vitamin E is described as a vital antioxidant that helps prevent lesions in the endothelial tissue of arteries. It is crucial for maintaining the integrity of the cardiovascular system and preventing inflammation, which can lead to heart disease. The video suggests that a diet rich in Vitamin E can be beneficial for heart health.

💡Omega-3 Fatty Acids

Omega-3 fatty acids are highlighted as essential components of a heart-healthy diet, particularly in the form of wild-caught salmon. These fatty acids are known for their anti-inflammatory properties, which can help lower blood pressure and support heart muscle health. The video positions omega-3 as a key nutrient in preventing and potentially reversing arterial plaque.

💡Sauerkraut

Sauerkraut, a fermented cabbage product, is presented in the video as a superfood for the heart due to its high content of lactic acid bacteria. These bacteria can act as an ACE inhibitor, support gut health, and help regulate LDL cholesterol. The video positions sauerkraut as a crucial part of a diet aimed at preventing cardiovascular disease.

💡Arugula

Arugula is described as a superior salad green compared to regular lettuce, beneficial for the liver and having blood glucose-lowering properties. The video mentions that arugula contains DIM (diindolylmethane), which can help lower biofilms directly. It is also rich in fiber and potassium, which can support arterial health and blood pressure regulation.

💡Vitamin K2 in Cheese

The video discusses the importance of Vitamin K2 in hard cheeses like Parmigiano-Reggiano, which is traditionally produced in Northern Italy. This vitamin is crucial for directing calcium into the bones and preventing arterial calcification. The video recommends using authentic Italian Parmigiano-Reggiano cheese for its high Vitamin K2 content and its role in cardiovascular health.

💡Garlic

Garlic is mentioned in the video as beneficial for the heart due to its ability to thin the blood, lower blood pressure, and inhibit biofilms. It is suggested as a good addition to a heart-healthy meal, potentially helping to prevent clotting and support overall cardiovascular health.

Highlights

The best meal to help reduce plaque in arteries and prevent cardiovascular disease involves specific nutrients and foods.

Plaque in arteries is a combination of calcium, protein, and cholesterol, often with underlying biofilms.

Biofilms are colonies of microbes with calcium shells that can accumulate on roughened artery edges.

Factors causing arterial damage include high sugar diets, pre-diabetes, omega-6 fatty acids, junk food, and alcohol.

Small dense LDL particles are linked to high sugar and carb diets and contribute to plaque formation.

Vitamin K2 is crucial for directing calcium into bones, preventing its buildup in arteries and joints.

Periodontal bacteria in the mouth can end up in arterial plaque, indicating a link between oral and heart health.

High vitamin C foods are necessary to combat plaque and support overall health.

Vitamin E is vital for preventing arterial lesions and supporting heart muscle health.

A balanced intake of omega-3 and omega-6 fatty acids is essential for heart health.

Wild-caught salmon is a rich source of omega-3 fatty acids beneficial for the heart and arteries.

Sauerkraut, a fermented cabbage product, is high in lactic acid bacteria that support heart health and lower blood pressure.

Lactic acid bacteria can inhibit biofilms, regulate LDL cholesterol, and enhance the absorption of fat-soluble vitamins.

Arugula is a superior salad green with properties beneficial for liver health, blood glucose levels, and arterial health.

Extra virgin olive oil and apple cider vinegar have anti-inflammatory and cardiovascular health benefits.

Sunflower seeds and hard cheeses like authentic parmigiano-reggiano are rich in vitamin E and K2.

Garlic has multiple heart health benefits, including blood thinning and anti-biofilm properties.

The importance of a traditional, high-standard process in making authentic parmigiano-reggiano cheese for optimal health benefits.

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 plaquin 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 that 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 plaquing

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 seen

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 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 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 wild 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 arteries 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 and

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 biofilms

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 that 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 sauerkraut

is 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 in

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 it

has significant 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'm going to talk

about is a hard cheese okay hard cheeses

are loaded with vitamin K2

and the type of choose I would recommend

is called 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 Kraft came in there and

started to make it but unfortunately

there's a big difference in how they

make it in America versus how they make

it uh 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