And so the pomegranate has really powerful compounds that are in there, right? These allegotannins, like a legged acid, for example, and anthocyanins, that are really powerful polyphenol antioxidants that support healthy heart function, healthy cardiovascular function, help reduce plaque in our arteries. Welcome back to the podcast today's episode is on the top seven foods to clear arterial plaque, lower blood pressure, and reduce heart disease risk. This is Heart Health Month here mid-February, and we're all about improving your cardiovascular health with functional nutrition. I go through my top foods in this episode. These are the foods you want to be consuming. And if you know anybody that's dealing with heart disease, high blood pressure, send this episode to them. They want to be consuming these foods on a regular basis, and it's going to really help them. And thanks so much for being a part of our podcast community here. 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So why wait head over to pure health research.com now and explore their 45 amazing supplements and save 35% before the steel ends with the coupon code jokers. Or if you don't want to wait for your shipment, you can get pure health research products at your nearest vitamin shop. So don't miss this chance to fill your best go to purehealthresearch.com use the coupon code jokers to save 35% off today. Hey today we're talking about the top seven artery cleansing foods they call heart disease the silent killer why because we don't feel it when our arteries start to get clogged and inflamed but it could result in poor memory poor cognitive function lower energy levels could result in lower libido and poor skin quality and number of different symptoms may start to occur as our arteries become more and more inflamed and damaged but ultimately all of us want to make sure we're eating an artery cleansing diet. So what are the principles number one low sugar low seed oils low chemicals seed oils that's going to be corn oil soybean, sunflower cotton seed, peanut oil, canola oil right those are all the seed oils are high in omega six they're also a rancid oil so they actually create massive amount of reactive oxygen species that damage our cell membranes so we want to do everything we can to reduce our exposure to sugar seed oils and chemicals so we want to go as organic as possible grass fed wild caught with our animal products super key we want to diet that's rich in nutrients high in nutrients low in toxins that's the key think about when you're consuming food cow up food that's going to really provide me a lot of nutrients very little toxins and the key to trance we need when it comes to healthy arteries are going to be protein or amino acids we need good protein in order to break down damage protein and rebuild new proteins so we have to have protein we need antioxidants you're going to hear me talk about things like polyphenols that we get from things like extra virgin olive oil and pomegranate really powerful we need magnesium we need vitamin D now vitamin D we typically get from the sun but we can also get some from our diet as well and we need this key nutrient vitamin K2 magnesium vitamin D and vitamin K2 work together to take calcium out of the bloodstream and put it into the cells where it belongs when calcium builds up and it's not we have a poor calcium vacuum into the bones now calcium will build up and we'll create placking in the arteries and so calcium is the main component in arterial plaques so we want calcium being pulled sucked into the bones we need vitamin K2 we need magnesium for that we also need omega-3s which help create an anti-inflammatory environment that allows us to have really good blood flow so top foods number one wild caught salmon right wild caught seafood in general's great but particularly wild caught a laskin salmon you think about salmon you know they're this pink fish and they swim upstream against the rapids literally swimming upstream and they can jump 10 feet out of the out of the water the amount of energy that they have to produce in their mitochondria in order to do that is exponential right they're incredibly strong why is that well a couple key nutrients number one is the omega-3 fats they have a lot of long chain omega-3's EPA and DHA from eating red algae that they're being exposed to and they they turn that into this EPA and DHA which allows their cells to really function well and to get messages across really well their nervous system functions extremely well they're also rich in asta xanthan this is this compound this pigmented compound that makes the algae red and also makes the salmon pink and so that asta xanthan is very powerful antioxidant so we're getting that when we're consuming the salmon we're also getting protein right we're also getting you know a lot of other key compounds that are helpful for keeping our arteries healthy and clean magnesium right we're getting a lot of these key nutrients and so that's a great one number two extra virgin olive oil right if you make a big salad now I'm big fan of things like arugula lower oxalate vegetables I like cucumbers stuff like that but when you make a big salad you and you have an olive oil extra virgin olive oil based dressing particularly a fresh pressed olive oil really good quality olive oil the most nutrient dense thing in that salad is actually the olive oil and so the olive oil is rich in something called aloe canthol which have been shown in study after study after study to improve metabolic function to lower our risk of cardiovascular disease to reduce overall inflammation in our body they call it nature's ibuprofen so one of the most powerful things we can get now if you get the cheapest olive oil on the market you probably have very little if if any aloe canthol so aloe canthol we lose it over time so the the further the olive oil is away from being pressed originally the more we're losing it also the unripe olive the green olive is highest in aloe al canthol and as it ripens it loses aloe al canthol gives it kind of a bitter taste so a lot of olive oils are pressed with black olives which are high in healthy fats but they have very low polyphenols because the ripe olives have more fat so they can make more oil out of them so this is why I recommend a fresh pressed extra virgin olive oil that's tested for aloe al canthol content in general right so you get the best benefit that's a great medicinal food right there number three pomegranate if you look at a pomegranate you open it up it looks like a heart chamber and in nature we say like supports like and so the pomegranate has really powerful compounds that are in there right these allegotannins like a legic acid for example and anthocyanins that are really powerful polyphenol antioxidants that support healthy heart function healthy cardiovascular function help reduce plaque in our arteries they help to you know reduce platelet sticking a lot of different things like that so pomegranate it's great I just want to interrupt this podcast to tell you about how much I love the grass fed meat sticks from paleo valley they're an amazing snack that are full of protein there's no sugar additives preservatives they've got healthy fats in them really great for stabilizing your blood sugar getting rid of cravings they support muscle development they help you burn fat for fuel and because they're grass fed they also have pascherae is turkey but grass fed beef ones they're my favorite the grass fed beef I love the original summer sausage garlic summer sausage it tastes fantastic they also have a teriyaki as well in a jalapeno if you like them hot but they have the proper omega-6a3 ratio fatty acid ratio which is important for keeping inflammation under control and they have powerful animal-based nutrients to support immune function energy and skin health as well my kids love these iETs on a regular basis you guys got to try them out go to paleo valley.com forward slash jokers at that site you'll actually get 15% off the meat sticks or any other paleo valley products that you want to check out again go to paleo valley.com forward slash jokers to save 15% off today eggs now a lot of people will say well eggs are high in cholesterol and yes they are the good thing is dietary cholesterol does not impact your blood cholesterol right and so the cholesterol you're consuming from your diet has little no impact on the cholesterol in your blood but eggs are very rich in magnesium very rich in vitamin K2 particularly the egg yolk particularly if it's from like a pasture-raised chicken they're going to have more vitamin K2 more conjugated a little like acid which is another really healthy fat for our metabolism as well as omega-3 fats we talked about how important those are and good bioavailable proteins and amino acids that are in the egg yolk vitamin A which gives the yolk kind of that yellowish color fat soluble retina that vitamin A really powerful there so eggs can be really really helpful here they've got this triad of magnesium vitamin D and K2 which is optimal for good calcium metabolism grass fed dairy another great source particularly the higher fat sources like a butter right you're going to have more of these omega-3s conjugate a little like acid more fat soluble nutrients that are in the fat so vitamin A vitamin E vitamin D vitamin K2 right vitamin E is really key I forgot to talk about that with extra virgin olive oil but that's also a great source of vitamin E vitamin E has been shown to really reduce atherosclerosis and arterial placking so extra virgin olive oil has got it but also the grass fed dairy is a good source of that vitamin E as well and so with grass fed dairy I like either high protein forms or high fat forms so like a grass fed butter or something like a maybe a Greek yogurt or if you're able to get like grass fed raw milk that's fine as well or cheeses that can be really helpful as well just because I said grass fed dairy doesn't mean go out need ice cream right because ice cream is going to be full of sugar or seed oils and chemicals and so we want to avoid those okay strawberries strawberries kind of like pomegranate actually looks like a heart so shaped in the same shape as our heart and strawberries are rich in these allegotannins right which are very antioxidant they have a great antioxidant anti-placking effect also very rich in anthocyanins which again have this sort of anti-athorosclerotic effect on the body so getting in more of these kinds of fruits pomegranate strawberries really all berries in general are going to be beneficial I just like to point out that strawberries because they look like the heart can be really good number seven grass fed beef or bison or red meat and organs particularly heart you can actually get if you find a local farmer or a butcher you can oftentimes get heart grass fed heart and grass fed heart is really rich in coenzyme q10 which is this powerful antioxidant that we produce in all the cells of our body and runs the runs our bodies ability to produce energy right it's critical for energy production critical for overall cardiovascular and so we can actually find specific compounds in the heart that you know are going to transfer benefits to healthy cardiovascular function for us so getting some grass fed heart in and actually doesn't taste that bad it's not it's not as strong as a liver for example and on top of that it's got powerful nutrients you can also use supplements you can use grass fed organ supplements that may have a combination of heart liver right different things like that bone marrow sometimes in these kidney spleen and that can be really helpful but grass fed beef in general rich and conjugate a little like acid has omega-3 fats it has got fat soluble nutrients in there amino acids that are really great for the body so all of that is really really good okay now one thing with meat you want to make sure is that you're not burning it so when we burn meat right if we're like chargrilling it we're producing heterocyclic amines and polycyclic aromatic hydrocarbons that are you know that are are very inflammatory on our body these are chemical compounds that are produced in the heating process that can be really toxic and inflammatory for the body so we want to make sure we're cooking it but not cooking it you know at too high a heat or for too long to where we're chargrilling it and getting a lot of these blackened types of compounds on it now if for some reason you are consuming that making sure you're getting extra antioxidants is always helpful so making sure you're eating maybe some extra berries right or extra extra virgin olive oil like I talked about earlier or maybe having like some arugula with it or some parsley and things like that so you're getting some antioxidants in there that can be really really helpful you know and and if you're cooking meat right have a pomegranate with it right have strawberries where this is how you can start to combine a lot of these compounds and get the best artery clearing effect so hopefully you guys enjoyed that content well that's all for this show and I want to thank you again for spending your valuable time with me today and if there was something you heard in this interview that you have questions on or you want to dive in a deeper than doctor jokers.com is the best place to go if you enjoyed this episode please consider taking just a quick moment and giving us a great review your reviews help us influence more people and transform more lives and if you took something valuable away from this episode then please share it with someone in your life you know it can help we'll see you soon on a future podcast be blessed everybody
