The Doctors Kitchen | The TOP FOODS That Help Lower Cholesterol & Clean Out Your Arteries | Dr. Rupy Aujla @doctors_kitchen | Uploaded June 2023 | Updated October 2024, 1 day ago.
On todays podcast we’re going to be talking about cholesterol, heart health and cholesterol lowering diet measures that you can start using today to improve your overall health and reduce your risk of cardiovascular disease.
As a doctor, I wish I had an hour to talk to all patients about these things, so this is going to be a nice resource that I’ll use myself!
Today you’ll learn:
What cholesterol is and why it’s important for the body
How we measure cholesterol and what blood markers are associated with an increase risk of cardiovascular disease
The dietary patterns, ingredients and functional foods to choose from, to build a heart healthy lifestyle around
I’ll do a couple of hot takes on eggs, red yeast rice and probotics too
Wider considerations including alcohol, sugar and inflammation, drugs, plus supplements and imaging to consider I’ll do on another pod!
________________________________________________________________________
CHAPTERS:
Timecodes:
00:00 - What is Cholesterol? Why is it important?
14:00 - What we eat vs what we see
18:21 - Lowering your cholesterol and chances of cardio-vascular disease
19:00 - Lower cholesterol with Plant Protein
27:25 - Lower cholesterol with Plant Fats
33:14 - Lower cholesterol with Fruit & Veg
36:47 - Lower cholesterol with Beans & Legumes
43:20 - Lower cholesterol with Nuts
46:55 - Lower cholesterol with Oats
49:49 - Lower cholesterol with Beta-Glucans
53:57 - Hot takes - Garlic
57:17 - Hot takes - Red Yeast Rice Extract
1:01:01 - Hot takes - Eggs
1:08:10 - Hot takes - Probiotics
________________________________________________________________________
References:
Why low LDL-C is better - sciencedirect.com/science/article/pii/S0735109704007168?via%3Dihub
ESC 2021 guidelines -
academic.oup.com/eurheartj/article/42/34/3227/6358713?login=false#371852138
LDL is causal (mendelian randomisation)
ncbi.nlm.nih.gov/pmc/articles/PMC5837225
Inaccuracy in LDL-C measurement/estimations
acc.org/Latest-in-Cardiology/Articles/2020/03/19/16/00/New-Information-on-Accuracy-of-LDL-C-Estimation#:~:text=A%20Novel%20Proposed%20NIH%20Equation&text=Using%20%CE%B2%2Dquantification%20LDL%2DC,2%2F16100
ncbi.nlm.nih.gov/books/NBK351
Methods for measuring LDL-C
aefa.es/wp-content/uploads/2014/04/Methods-for-Measuremnent-of-LDL-Cholesterol.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC7360339
Control feeding study phytosterols displaced cholesterol
pubmed.ncbi.nlm.nih.gov/19889819
PD in post menopausal women - ncbi.nlm.nih.gov/pmc/articles/PMC8475059
JAMA paper showing portfolio diet efficacy on par with lovastatin
jamanetwork.com/journals/jama/fullarticle/196970
MA of portfolio diet LDL-C lowering effect
pubmed.ncbi.nlm.nih.gov/29807048
MUFAs
ncbi.nlm.nih.gov/pmc/articles/PMC3001502
Fruit and Veg MA reduced IHD
sciencedirect.com/science/article/pii/S0022316622084838?via%3Dihub
Nuts MA reduced IHD
sciencedirect.com/science/article/pii/S0002916523046944?via%3Dihub
Fibre and cholesterol
ncbi.nlm.nih.gov/pmc/articles/PMC6566984/#B18-nutrients-11-01155
Microbial effect on cholesterol
ncbi.nlm.nih.gov/pmc/articles/PMC6358303
pubmed.ncbi.nlm.nih.gov/28376899
3g of oats in asian population
Garlic
academic.oup.com/nutritionreviews/article/71/5/282/2460203?login=false
Red Yeast Rice
atherosclerosis-journal.com/article/S0021-9150(15)00222-1/fulltext
sciencedirect.com/science/article/pii/S0735109720379997?via%3Dihub#bib22
Spirulina
pubmed.ncbi.nlm.nih.gov/28617537
pubmed.ncbi.nlm.nih.gov/18039384
Types of fibre in food
northottawawellnessfoundation.org/wp-content/uploads/2017/11/NOWF-Fiber-Content-of-Foods.pdf
Eggs
pubmed.ncbi.nlm.nih.gov/29111915/#:~:text=Results%3A%20Overall%2C%20egg%20consumption%20increased,P%3C0.0001
pubmed.ncbi.nlm.nih.gov/32635569
cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/eggs-good-or-bad/48F64CD2DD8FE97F78922E2FD0C60C2D
lipidjournal.com/article/S1933-2874(15)00380-3/fulltext
EAT WELL EVERYDAY
📱 Download the Doctor's Kitchen app for free here: apple.co/3La17ce
🥗 Download a FREE 7 day meal plan: thedoctorskitchen.com/newsletter
LEARN FROM THE BEST
🎤 Listen to experts on the podcast: thedoctorskitchen.com/podcasts
👨🏽💻 Browse articles on the website: thedoctorskitchen.com
MY COOKBOOKS
📚 thedoctorskitchen.com/books
LET'S BE FRIENDS
📷 Instagram: instagram.com/doctors_kitchen
📹 Subscribe: youtube.com/channel/UCDHTLhQbYlFnPBv-iLgFsQQ
🙋🏽♂️ Facebook: facebook.com/thedoctorskitchen
🐦 Twitter: twitter.com/doctors_kitchen
👔 linkedin.com/in/rupy-aujla
On todays podcast we’re going to be talking about cholesterol, heart health and cholesterol lowering diet measures that you can start using today to improve your overall health and reduce your risk of cardiovascular disease.
As a doctor, I wish I had an hour to talk to all patients about these things, so this is going to be a nice resource that I’ll use myself!
Today you’ll learn:
What cholesterol is and why it’s important for the body
How we measure cholesterol and what blood markers are associated with an increase risk of cardiovascular disease
The dietary patterns, ingredients and functional foods to choose from, to build a heart healthy lifestyle around
I’ll do a couple of hot takes on eggs, red yeast rice and probotics too
Wider considerations including alcohol, sugar and inflammation, drugs, plus supplements and imaging to consider I’ll do on another pod!
________________________________________________________________________
CHAPTERS:
Timecodes:
00:00 - What is Cholesterol? Why is it important?
14:00 - What we eat vs what we see
18:21 - Lowering your cholesterol and chances of cardio-vascular disease
19:00 - Lower cholesterol with Plant Protein
27:25 - Lower cholesterol with Plant Fats
33:14 - Lower cholesterol with Fruit & Veg
36:47 - Lower cholesterol with Beans & Legumes
43:20 - Lower cholesterol with Nuts
46:55 - Lower cholesterol with Oats
49:49 - Lower cholesterol with Beta-Glucans
53:57 - Hot takes - Garlic
57:17 - Hot takes - Red Yeast Rice Extract
1:01:01 - Hot takes - Eggs
1:08:10 - Hot takes - Probiotics
________________________________________________________________________
References:
Why low LDL-C is better - sciencedirect.com/science/article/pii/S0735109704007168?via%3Dihub
ESC 2021 guidelines -
academic.oup.com/eurheartj/article/42/34/3227/6358713?login=false#371852138
LDL is causal (mendelian randomisation)
ncbi.nlm.nih.gov/pmc/articles/PMC5837225
Inaccuracy in LDL-C measurement/estimations
acc.org/Latest-in-Cardiology/Articles/2020/03/19/16/00/New-Information-on-Accuracy-of-LDL-C-Estimation#:~:text=A%20Novel%20Proposed%20NIH%20Equation&text=Using%20%CE%B2%2Dquantification%20LDL%2DC,2%2F16100
ncbi.nlm.nih.gov/books/NBK351
Methods for measuring LDL-C
aefa.es/wp-content/uploads/2014/04/Methods-for-Measuremnent-of-LDL-Cholesterol.pdf
ncbi.nlm.nih.gov/pmc/articles/PMC7360339
Control feeding study phytosterols displaced cholesterol
pubmed.ncbi.nlm.nih.gov/19889819
PD in post menopausal women - ncbi.nlm.nih.gov/pmc/articles/PMC8475059
JAMA paper showing portfolio diet efficacy on par with lovastatin
jamanetwork.com/journals/jama/fullarticle/196970
MA of portfolio diet LDL-C lowering effect
pubmed.ncbi.nlm.nih.gov/29807048
MUFAs
ncbi.nlm.nih.gov/pmc/articles/PMC3001502
Fruit and Veg MA reduced IHD
sciencedirect.com/science/article/pii/S0022316622084838?via%3Dihub
Nuts MA reduced IHD
sciencedirect.com/science/article/pii/S0002916523046944?via%3Dihub
Fibre and cholesterol
ncbi.nlm.nih.gov/pmc/articles/PMC6566984/#B18-nutrients-11-01155
Microbial effect on cholesterol
ncbi.nlm.nih.gov/pmc/articles/PMC6358303
pubmed.ncbi.nlm.nih.gov/28376899
3g of oats in asian population
Garlic
academic.oup.com/nutritionreviews/article/71/5/282/2460203?login=false
Red Yeast Rice
atherosclerosis-journal.com/article/S0021-9150(15)00222-1/fulltext
sciencedirect.com/science/article/pii/S0735109720379997?via%3Dihub#bib22
Spirulina
pubmed.ncbi.nlm.nih.gov/28617537
pubmed.ncbi.nlm.nih.gov/18039384
Types of fibre in food
northottawawellnessfoundation.org/wp-content/uploads/2017/11/NOWF-Fiber-Content-of-Foods.pdf
Eggs
pubmed.ncbi.nlm.nih.gov/29111915/#:~:text=Results%3A%20Overall%2C%20egg%20consumption%20increased,P%3C0.0001
pubmed.ncbi.nlm.nih.gov/32635569
cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/eggs-good-or-bad/48F64CD2DD8FE97F78922E2FD0C60C2D
lipidjournal.com/article/S1933-2874(15)00380-3/fulltext
EAT WELL EVERYDAY
📱 Download the Doctor's Kitchen app for free here: apple.co/3La17ce
🥗 Download a FREE 7 day meal plan: thedoctorskitchen.com/newsletter
LEARN FROM THE BEST
🎤 Listen to experts on the podcast: thedoctorskitchen.com/podcasts
👨🏽💻 Browse articles on the website: thedoctorskitchen.com
MY COOKBOOKS
📚 thedoctorskitchen.com/books
LET'S BE FRIENDS
📷 Instagram: instagram.com/doctors_kitchen
📹 Subscribe: youtube.com/channel/UCDHTLhQbYlFnPBv-iLgFsQQ
🙋🏽♂️ Facebook: facebook.com/thedoctorskitchen
🐦 Twitter: twitter.com/doctors_kitchen
👔 linkedin.com/in/rupy-aujla
