10 INCRÍVEIS ALIMENTOS QUE LIMPAM seus VASOS SANGUÍNEOS | MELHORA A CIRCULAÇÃO (E OS 5 PROIBIDOS)

Hello! What are the things that destroy your arteries, that form fat plaques, atherosclerosis in your carotids, in your coronaries, that irrigate our heart, that can lead you to have a heart attack or a stroke? And can these fat plaques in the blood vessels be reversed? And what are the 10 foods that can reduce your chance of having fat deposits in your arteries? So, this is the subject of today's video. What are the 10 best foods for your circulation and the worst that you should avoid them? So stay until the end because you will learn how to make your blood vessels as healthy as possible and how to clean your fat plaques. But before you enjoy the video, subscribe to the channel so you don't miss our health tips and activate the bell to receive notifications. And it's also very important for you to share this knowledge with your friends and family because when it comes to your health, our health, it's worth sharing, so share it! And tell me, do you have fat plaques or bad circulation? Which part of Brazil or the world are you from? Write down below! Let's go! We know that cardiovascular disease is the number one cause of death in Brazil and the world. And what we also know is that moving a little in food, changing bad habits for healthy habits makes all the difference. There are three things that can destroy your arteries. The first is inflammation. The second is cholesterol deposition, atherosclerosis. And the third is the formation of coagulants or embols that detach from the place and fall in another specific place clogging the base of the lung or brain. So it's very important for you to recognize how to prevent your blood vessels from getting sick, stop this destruction that happens inside your arteries, and also know that it is possible, in some cases, to reverse the fat plaques. This is based on numerous solid scientific studies. Why is it important for us to fight inflammation to avoid clogging? See, inside the arteries, which are like pipes that take our blood to the organs, tissues, there is an endothelium, which is like a carpet that covers this area. And why is this endothelium important? Because it is responsible for vascular homeostasis. So the vascular tonus produces relaxation factors, like nitric oxide, which makes the artery dilate. In addition, it makes the blood flow linear and fluid, in addition to maintaining the balance between coagulation and fibrinosis, thus avoiding coagulation. And on top of that, it prevents the circulating cholesterol from sticking there, penetrating the vessel and causing fat plaques. So it repels the cholesterol. Think about it, the inflammation of the body causes endothelial dysfunction. All the responses of the endothelium will be harmed. The cholesterol, instead of being repelled, will be attracted to that dysfunctional point, which will be like a pish. The cholesterol will stick there, it will form fat plaques. So inflammation and high cholesterol are very bad for your arteries. It's an inflammable combination, phosphorus and gasoline. So understand, you have to reduce the inflammation of the body. How do we do that? We have to attack the causes of inflammation. What are they? Obesity, especially visceral fat from the belly, smoking, which inflames all the arteries, high blood pressure, sedentarism, stress, lack of sleep, high cholesterol, and the inflammatory diet. Let's go by parts. First, look at your belly. It is salient. This causes inflammation. It is important that you measure this. Take a measuring tape. If you are a woman and you are less than 88 centimeters, you are right. And if you are a man and you are less than 102 centimeters too. Now, if you are above that, you have to lose belly fat. I don't think eating the 10 right things I'm going to talk about at the end of the video will counterbalance that. It won't! So, apple obesity is the most dangerous for your health. Visceral obesity acts like an endocrine organ. Fat releases inflammatory molecules such as TNF-alpha and interleukin-6. It produces substances that interfere with hormones. I just made a video about testosterone. So, it will transform, through aromatase, testosterone into estrogen. In addition to that, this fat produces hormones that increase your appetite, worsen your mood, and increase cortisol, which is the stress hormone. In addition to affecting your metabolism, increasing the risk of insulin resistance, pre-diabetes, and diabetes. In addition to high blood pressure, fat in the liver. So, you have to lose belly fat. What increases your belly and also worsens your inflammation? First, the ultra-processed foods. Which are those foods full of preservatives, to extend the useful life of the pan, aromatizers, artificial dyes. They are cheap, and that's why they are so consumed. But they are like a bomb inside you. They are full of fat, sugar, salt. In addition to low nutritional value, people replace unnatural food, which would be healthy, by these industrial formulations, with several stages of processing. With many things synthesized in the laboratory, which cause inflammation and cancer. And all this to last longer on the shelves, or to improve the taste or appearance. Ah, I don't eat this. Really? Let's go. Stuffed biscuit. Salgadinho pacote buxitos. Instant noodles, such as noodles. Diet soda, or not. Look, this list is long. Here you can see what you should eat. What other foods increase abdominal fat and cause inflammation? You must have thought about sugar. And you got it right. Both sugar and millefrutose syrup, which are cheaper and considered worse than sugar, are bad for you. If you drink soda, boxed juice, eat industrialized salad sauce, ketchup, mustard, cakes, canned fruit, jellies, puddings, you are consuming this, which does a lot of damage to your health. So you have to reduce sugar and millefrutose syrup. You know those cereal bars? Be careful. They look healthy, but they are made with millefrutose syrup, that is, wolf in the lamb's skin. Other refined carbohydrates, pasta, white rice, white bread, all of them cause a peak of glucose and insulin in the blood. Other foods that are very bad for your arteries are trans fats. These were a disaster for the health of humanity. Why trans fats? Because at the beginning of the last century, they discovered how to make oil look like saturated fat. So they hydrogenated it, that is, they chemically altered the structure of unsaturated fats to look more like saturated fats. Of course, someone pays the price. In 1980, they discovered that the association between trans fats with heart attacks and trans fats is worse than saturated fats, because in addition to increasing bad cholesterol, LDL lowers HDL, which is good cholesterol. On top of that, it worsens inflammation and is linked to diabetes and dementia. So we should avoid everything that contains the label hydrogenated fat or partially hydrogenated, which can be found in margarines, snacks and processed desserts, in addition to fast foods. And finally, saturated fats. Saturated fats are those that are solid at room temperature, such as coconut oil, chicken fat, whole milk, which has that cream on top, butter, and red meat, which has that white fat that we see. Saturated fat also increases cholesterol. That's why we recommend that you eat more white meats, such as fish and birds, and restrict red meat to only 2 to 3 times a week, and always choosing thinner cuts. Here we talk about inflammation. What about cholesterol? Cholesterol is not necessarily bad, because your body needs it to build cell membranes and produce some vitamins, such as vitamin D, hormones and bile salts. But excess cholesterol, or if you have inflammation, can be a problem. The main point of cholesterol is the liver. It is not a diet. It produces 70% to 80% of the circulating cholesterol. That's why genetics influences it a lot. And it is very important that you do your blood tests to know your cholesterol levels. What are the types of cholesterol? Mainly two. LDL, which is bad cholesterol, which will deposit in your arteries, and HDL, which makes hormones, such as testosterone. That's why it's a myth that those who take cholesterol medicine lose their testosterone. It's a lie. The good cholesterol that produces testosterone and it's the good cholesterol that acts as a garbage that cleans LDL cholesterol. Now, if your bad cholesterol is very high, and if you have little garbage, it will deposit. Especially if you have inflammation, as I said before, which we can see through a blood test too, which is the ultra-sensitive C-reactive protein. If it is high, it increases your cardiovascular risk. You will have a lot of pus in your arteries, which will stick to the circulating cholesterol. On the other hand, if the C-reactive protein is very low, even a little above normal cholesterol will not do much harm. So that's why there are people with normal cholesterol who have a heart attack, and there are people with high cholesterol who have no problem. Precisely because there are more variables involved. BCR, lipoprotein A. Now, saying that LDL is high does not increase cardiovascular risk. It's absurd. It does increase. It forms atherosclerosis. It increases the risk of cancer. Breast cancer, pancreas cancer. And what are the 10 best foods to keep our arteries clean? The 10th food you should put on the plate is olive oil. You can put it in your salad, you can put it in your beans, in your rice. Olive oil is rich in monounsaturated fatty acids that can reduce LDL cholesterol. In addition, it is rich in antioxidants and also has an anti-inflammatory effect. Studies show a link between lower risk of cardiovascular diseases and some types of cancer and even dementia in people who consume more olive oil than those who use little or none. My ninth food. Fish rich in omega-3. What are they? Salmon, tuna, trout, sardine, horse, herring. These fish eat phytoplankton that contains omega-3 fatty acids. Omega-3 increases LDL cholesterol. As I said, it's the waste of the body that can also reduce triglycerides, have an antioxidant effect, anti-inflammatory, vasodilator, reduces plaque aggregation, everything that improves your arteries. My eighth food. Chestnuts. Chestnuts, peanuts, nuts can improve blood cholesterol. Basically, they're all good. However, they are caloric and expensive, so eat little and don't overdo it. My seventh food that you should eat. Chia seeds. Chia seeds are full of nutrients, including omega-3, iron, calcium, antioxidants, in addition to having many fibers and mucilage that give that astringent aspect to chia. It improves both cholesterol and body triglycerides. My sixth food. Linseed. Some studies suggest that alpha-linolenic acid is present in linseed and in the linseed oil can benefit people with heart diseases because it lowers blood pressure, lowers LDL cholesterol and helps control blood sugar levels. And linseed is rich in phytosterols that block cholesterol absorption through the intestine. My fifth food that you should eat is oats. Oats contain both soluble and insoluble fibers and it's rich in beta-glucan, which improves cholesterol levels and reduces cardiovascular diseases. That's why oats had that seal of Brazilian cardiology society. If you eat a cup and a half of cooked oats per day, you can reduce your cholesterol by 5 to 8%. Fourth food. Beans. Beans, black, white and white, are all rich in soluble fibers and also take a long time to digest. That's why you'll feel satisfied for longer. If you don't like beans, large beans, lentils, peas, they have the same benefit. Eating 3 quarters of a cup can reduce your LDL cholesterol by 5%. Just don't eat beans. My third food is avocado. Avocado is rich in monounsaturated fats. Avocado is also rich in antioxidants, such as vitamin E, which has anti-inflammatory properties. Studies suggest that adding avocado helps improve your LDL cholesterol levels in overweight and obese people. My second food. Bitter chocolate with high cocoa indexes. The positive impact that cocoa flavonoids have on blood vessels and blood pressure is more than proven. The epicatechin, which is a flavonoid, is the main responsible for its positive effects on blood vessels, including increased nitric oxide production, which causes vasodilation. In addition, it reduces inflammation and influences insulin resistance. Of course, chocolate is not legal. It has to be chocolate with as much cocoa as possible, more than 70% cocoa. In addition, cocoa protects the nerves, has beneficial effects on satiety, cognitive function and humor. And the first food, red wine. Grapes contain a lot of polyphenols. Oh, so grape juice is just like red wine. It's not quite like that. Red wine is probably better for you than grape juice because the fermentation process changes the composition of the juice and the peel of the grape, which is full of antioxidants, is used in the manufacture of wine. So much so that the color of the wine indicates how many polyphenols the drink has. The red has more than the white, and the white has more than the beer. In addition, the small amount of alcohol reduces the risk of cardiovascular diseases. But wine is a double-edged sword. If you overdo it, you'll get fat, it can harm your liver, your brain. So enjoy it in moderation. You think, okay, I understand that changing my diet, lifestyle can help me not to form more plates. But you already have a plate, you have a stent, you had a stroke, a heart attack. Is that enough? I don't think so. The only diet that has already proven that can reverse or reduce the rhythm of atherosclerosis was a very restrictive diet that is not for everyone. A study from the 80s with 22 patients saw that a plant-based diet without any animal can reverse atherosclerosis in some arteries. In 2014, they tried to replicate this and a study was published with almost 200 patients with this plant-based diet that showed that 22% had confirmed reversion in some arteries. See, 22%, almost 80% had no impact. But this study did not rule out only products of animal origin. It also cut vegetable oils, processed foods, sugar, refined carbohydrates, excess salt, fruit juice, as well as having a lot of avocado, nuts in the diet, as well as a lot of physical activity. So notice, an extremely restrictive diet I tried to do and lasted less than a month, for me it didn't work, I fell out and with questionable results. So if you already have atherosclerosis, it's not just diet and exercise. In this specific case, the doctor must prescribe medicine for cholesterol to try to stabilize the plates or even reverse them. What types of plates can we reduce in size? Mainly those plates that are in lipids, in fats, the soft plates. They are the most dangerous, the ones that cause most heart attacks, but they are also the ones that we have the greatest influence. Cholesterol medicines, especially statins, have the power to reduce the size of the plate and harden it, calcify it, to have less risk that this plate breaks. So they dry out and harden the plate. Ultrasound and intracoronary studies show that as bad cholesterol, LDL, was reduced, the plate regressed. With LDL around 80, half of people had atherosclerosis regression, much more than people with a restrictive diet. But in that group where LDL was below 60 mg per deciliter, 90% of the plates rich in lipids could have some regression. Regression doesn't mean that all plates disappeared, it means that the size of the plate, for example, from 50% to 40%. So we have three main medicines for cholesterol in the market. The statins, so simvastatin, rosuvastatin, atorvastatin, pitavastatin, they act on the liver, reducing the production of cholesterol. Another important medication to reduce cholesterol is ezetimibe, which reduces the absorption of cholesterol by the intestine. Isolatedly, it's a weak medicine, but if you associate a statin, the result is impressive, because it blocks the production by the liver, and the other one blocks the absorption by the intestine. So it has a synergistic effect. And the third great class of medicines to reduce cholesterol are the inhibitors of PCSK9. PCSK9 is an enzyme that binds to LDL receptors, preventing bad cholesterol from being removed by the liver. These medicines are expensive and injectable, applied once every 15 days in the subcutaneous, and we only use them in well-zoned cases. But of course, it's not just medicine for cholesterol that's important. To obtain a regression of the fat plate, we need to remove the causative agents. Smoking, controlling the pressure, doing physical exercises, controlling stress, sleeping better... There's no magic formula, but yes, the regression of the plate is possible. Follow what I just said, and you'll have your healthier arteries, your endothelium, that nice and pretty carpet, and without inflammation. Did you like the video? And what will be the next video you'll watch? I'll leave my two suggestions here on the side. My video about how to detox sugar, and my video about walking, so you can feel motivated to exercise. My name is André Wander, cardiologist, and this is CardioDF.com.br. Remember to subscribe, and see you in the next video. Thank you!