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
