everyone of you and hopefully your friends and relatives can become heart attack proof Dr Caldwell eselon Jr a 91-year-old renowned doctor and general surgeon has been a Pioneer in the plant-based nutrition movement inspired by his studies of civilizations with lower rates of chronic diseases Dr Elon adopted a plant-based diet in 1984 and it has kept him healthy and energetic well into his 91 years of age people in okanawa have been eating for hundreds and hundreds and hundreds of years they live longer than anybody else there are no gymnasiums there when Bill Connor went down to
to study the tarahara Indians I think there was some 583 zero obesity zero heart disease and zero hypertension but what happens to the tarima the minute they cross the border and start eating our diet in our previous video we explored his nutrient-packed breakfast recipe that supports his Vitality in this video we'll dive deeper into his teachings and uncover the top six vegetables that can help protect against heart disease by enhancing endothelial Health while Dr esselin prefers getting nutrients from Natural Foods he does recommend one specific supplement which will reveal at the end of the video
so stay tuned but first let's understand the critical role of endothelial cells in preventing chronic diseases like cancer and heart disease before diving into these six must have vegetables that delicate innermost lining has a name it's called the endothelium and each individual cell is an endothelial cell and that is probably now that the most important group of molecules that we're going to be discussing today when you are eating the cheeseburger the milkshake the pizza the first thing that starts to happen in your bloodstream is those cellular elements begin to get sticky sticky sticky your endothelial
cells get sticky your platelets your clotting Factor get sticky your white blood cells get sticky your LDL cholesterol gets sticky when we have endothelial injury and problem and it just sort of summarizes a lot of the B bodily dysfunctions that occur such as sleep apnea parodontitis metabolic syndrome osteoporosis erectile dysfunction cerebral vascular disease dementia coronary heart disease heart failure sudden death endothelial cells produce nitric oxide a vital molecule for maintaining vascular Health nitric oxide is synthesized by endothelial nitric oxide synthes Enos an enzyme in endothelial cells that converts L Arginine and amino acid into nitric
oxide nitric oxide has four important functions nitric oxide its functions are the salvation and the protection of all of our blood vessels for example nitric oxide will keep all those cellular elements within our bloodstream flowing smoothly like Teflon rather than velcro keeps things from getting sticky number two nitric oxide is the strongest blood vessel dilater in the body when you climb stairs the arteries to your heart the arteries to your legs they widen they d dilate that's nitric oxide number three nitric oxide will protect the wall of the artery from becoming thickened stiff or inflamed
protect us from getting high blood pressure hypertension number four a safe and normal amount of nitric oxide will protect us all from ever developing any blockages or plaque all four are going to be absolutely optimized when you are eating Whole Food plant-based nutrition what were these patients going to eat they were going to eat whole grains for their Cal bread Pasa rolls and bagels 101 different types of legumes lentils and beans and all these marvelous red yellow green leafy vegetables and white potatoes sweet potatoes and fruit among these four food types Dr esselon places special
emphasis on green leafy vegetables and for good reason the production of nitric oxide by endothelial cells decreases with age making it essential to consume foods that boost nitric oxide levels to maintain vascular Health endothelial production of nitric oxide is age dependent but by the time you're age 50 even if you are beautifully healthy your endothelial cells are now producing 50% of the nitric oxide that you had when you were 25 by the time you're over 80 you've lost 70% of the nitric oxide production from endothelial cells so since all these patients with heart disease are
so deprived of nitric oxide I we should share with you how we did this additionally adding six green Ley vegetabl V daily we need antioxidants but no do not go down to the health food store and buy a jug of pills that says antioxidant because it doesn't work and it's going to be harmful I need you to get your antioxidants from food what food food that is high in what we call orac Value o r a oxygen radical absorptive capacity so if you're having raspberries blueberries strawberries and blackberries on your morning oat cereal terrific start
however nothing is going to Trump the antioxidant value of green leafy vegetables so I need you to chew six times a day a green leafy vegetable roughly half the size of your fist after it has first been boiled in water or steamed 5 and a half to six minutes so it's now nice and tender and then I'd like to have you be sure to anoint it with several drops of either a rice or balsamic vinegar why because research has shown us that the acetic acid from those vinegars will restore the nitric oxide synthes enzyme which
is contained within the endothelial cell and responsible for making nitric oxide therefore I want you to chew this green leafy vegetable alongside your breakfast again as a midm morning snack again with your lunch and sandwich that's three midafternoon four dinner time 5 and of course I adore it when you have that evening snack of arugula or kale the second benefit from chewing the green leafy vegetable it restores the capacity of your bone marrow to once again make the endothelial progenitor cell what do the endothelial progenitor cells do they make a and restore that is they
replace your ccent injured worn out endothelial cells now the third benefit from chewing the green leafy vegetable and this is most important of all because this is your alternate Pathway to make nitric oxide as your endothelial cells are not doing it as well as you would have liked so the third benefit is as you are chewing a green leafy vegetable you are chewing a green nitrate as you chew the green nitrate it is going to mix with the facultative anerobic bacteria that reside in the CPS and grooves of your top those bacteria are going to
reduce that green nitrate that you are chewing to a green nit Nite now when you swallow the nitrite it is your own gastric acid which is going to further reduce that nitrite to more nitric oxide which can enter your nitric oxide pool so just think about it how amazing with no added expense no hideous side effects literally from morning to night you are absolutely restoring nitric oxide the very molecule the deficient of which gave you this disease in the first place what are those green leafy vegetables that Dr esselon is talking about they are Bach
Choice Swiss chard kale Collard collard green beet greens mustard green Turner greens Nappa cabbage Russell Sprouts broccoli cauliflower cilantro parsley spinach and arugula and asparagus and the top six are kale Swiss chard spinach aruga beat greens and beets let's repeat top six now the top six greens would be kale Swiss spinach arugula beet greens and beets now there is a caveat to this toothpaste with fluoride public drinking water with fluoride or mouthwash will injure the beneficial bacteria in your mouth and we do not like patients to take an acids because an acids an acids will
reduce your gastric acidity and you will not be able to reduce the nitrite to more nitric oxide now we know what to eat here are two lunch and dinner recipes that Dr eselon often enjoy the sandwich is going to probably have some hummus and some arugula some other green yeah dinner depending on some evenings we have a portabello mushroom with hummus with some greens and it's usually on a a wonderful hamburger bun but it's not white not white flour while Dr Elin recommends getting nutrition from Natural Foods here are his thoughts on vitamin supplements I
do think it's important for the patients to take B12 that's the the one that I'm really kind of insisting on because as we get more senior and as we lose intrinsic factor in the lining of our stomach and our gastric acid goes down both of those which are important for helping to absorb B12 probably when over 70 I like people to take probably close to a th000 micrograms of B12 daily and it's not like you're going to be overdosing but you're going to want to be sure that your B12 is is safely uh covered
