Apr 06 2024 23 mins 29
In this podcast episode, Ben Azadi reveals the BEST FOODS TO RAISE HDL and clear out your arteries.
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RESOURCES MENTIONED IN THIS EPISODE:
Fresh Pressed Olive Oil Club. The healthiest best tasting olive oil in the world. Get a $39 bottle for only $1: https://bit.ly/43N08IT
What Is Nitric Oxide? - 6 Ways To Repair The Body & Reduce Inflammation | Ben Azadi: https://www.youtube.com/watch?v=olC00TM9MzY&list=PL3q2XjTF08MCKcJPMJiQlIsuX6UVFq_iG&index=4
/ / E P I S O D E S P ON S O R S
Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad
⭐ Upgraded Formulas | http://www.upgradedformulas.com Purchase Upgraded Formulas, Charge Electrolytes, and other products. GET 15% OFF with Coupon Code: KETOSIS
Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.
All video interviews can be found on our YouTube channel. Visit http://www.youtube.com/ketokamp
Heart disease is the number one killer in the United States, and most of the world. In the U.S, around 695,000 people die from heart disease every year. Every 33 seconds, someone dies from heart disease in the U.S.
The most important question to ask is this…
How do you clear out your arteries to prevent this from happening to you?
I love the question because it has genius written all over it.
Einstein said “Intellectuals solve problems, geniuses prevent them.”
Good job being a genius.
The body clears out arteries via high density lipoproteins (HDL). You’ve probably heard of this type of cholesterol called “good cholesterol.”
Think of HDL as your body’s janitorial system which goes to work to sweep out blocked arteries.
In this lesson, I’ll be sharing the best foods to help raise your HDL and clear out your arteries.
Let’s first start with the worst foods that lower HDL and block your arteries…
The first food is a classification of fats called vegetable oils.
These fats are also called seed oils, omega 6 fats and linoleic acid.
These fats will arguably create heart disease faster than smoking cigarettes!
There’s nine of them you want to avoid, and I’ll be sharing all nine in a minute but first I want you to understand why they are so dangerous to your arteries.
These fats contain a chemical structure called double bonds, hence, these fats are polyunsaturated fatty acids.
The word “poly” means many, so they contain many double bonds.
The reason this is problematic is because the more double bonds a fat has, the more unstable and reactive they are to heat.
Most of these vegetable oils are processed at high heat temperatures, making them rancid. Companies will add chemical agents to mask the smell, and additives to make the oils clear.
Then they bottle them up, and they land on the shelf of your grocery store.
Beware, some of these vegetable oils have the stamp of approval from the American Heart Association even though they CAUSE HEART DISEASE!
When fats oxidize, and we consume them, they end up inflaming our arteries.
Think of a car that’s rusting inside and out, this is what vegetable oils are doing to your precious arteries.
Here’s a list of the nine fats you want to avoid.
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Canola oil (rapeseed oil in the UK)
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Corn oil
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Cottonseed oil
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Soybean oil
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Safflower oil
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Sunflower oil
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Grapeseed oil
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Rice Bran oil
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Refined Peanut oil
I will share the healthier fats to swap them for which raises HDL and clears your arteries a little bit later.
For now, let’s stick with the foods that are lowering HDL and abusing your arteries.
The next on the list is processed carbohydrates.
These include but are not limited to cereals, donuts, wheat bread, pasta, rice.
When you consume high amounts of processed carbohydrates, it raises glucose and insulin levels.
Insulin is an energy sensing hormone inside your body, and when it’s elevated this will cause you to store fat, and it will also create inflammation inside your arteries by damaging your blood vessels; this is like having hundreds of little construction workers inside your arteries with mini jack hammers!
There’s really only one cause of heart disease, and that is damage to your blood vessel lining. There are multiple causes for damage to your blood vessels, but the number one cause are high levels of insulin! Carbohydrates spike glucose and insulin more than protein and fat. As a matter of fact, fat doesn’t touch the dial of insulin.
Aim to keep your total carbohydrates under 50 grams per day if your goal is ketosis, if not, aim to keep it low carb which is under 125 grams total per day.
Limit your carbohydrate intake, and avoid seed oils. Consume more of the fats and proteins I am about to share with you.
The following foods have been proven to raise HDL, lower your insulin levels and clear out your arteries.
Of course science backs up what I’m about to share, but also I’m living proof that these foods keep your janitorial system of HDL working all the time for you.
As you can see on the screen, here are my HDL numbers over the years eating the foods I’m about to share with you.
In 2022 it was optimal at 61, and it continues to improve as you can see it went to 65 and then most recently 74.
Here are my fasting insulin levels over the years as well….
In 2022, it was at 6.6, in 2023 it was 3.6 and most recently in 2024 it was 3.7. You want your insulin in the single digits!
If you’d like to achieve high HDL and low insulin numbers like me, then here are the foods…
The first list of foods are saturated fats.
I know you’ve been told the opposite is true, and that saturated fats are the boogeyman but this has been proven to be false.
Saturated fats contain no double bonds, making them very stable fats, especially when you compare them to the polyunsaturated fats we spoke about.
My favorite saturated fats for raising HDL and clearing out arteries are…
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Grass Fed butter or ghee
Nutrient Density: Grass-fed butter and ghee are rich in essential nutrients such as fat-soluble vitamins (A, D, E, and K2), omega-3 fatty acids, and conjugated linoleic acid (CLA). These nutrients play crucial roles in supporting overall health, including immune function, bone health, and heart health.
Potential Anti-inflammatory Properties: Grass-fed butter and ghee contain higher levels of omega-3 fatty acids and antioxidants compared to their conventional counterparts. These compounds may help reduce inflammation in the body, which is associated with various chronic diseases such as heart disease, arthritis, and certain types of cancer.
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Red meat (beef and lamb)
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High-Quality Protein: Red meat and lamb are excellent sources of high-quality protein, containing all essential amino acids necessary for building and repairing tissues in the body. Adequate protein intake is essential for muscle maintenance, immune function, hormone production, and overall growth and development.
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Nutrient Density: Red meat and lamb are rich in essential nutrients such as iron, zinc, vitamin B12, and vitamin B6. Iron is particularly abundant in red meat and is a crucial component of hemoglobin, which carries oxygen in the blood. Zinc supports immune function and wound healing, while vitamin B12 and B6 are important for nerve function, red blood cell production, and metabolism.
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Heme Iron Absorption: Red meat contains heme iron, which is more readily absorbed by the body compared to non-heme iron found in plant-based foods. Heme iron absorption is especially important for individuals at risk of iron deficiency or anemia, as it helps maintain healthy red blood cell levels and prevents fatigue and weakness.
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Beef tallow (great for cooking)
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Organic Pastured Pork (Did someone say bacon?!)
Nutritional Quality: Organic pastured pork tends to have a higher nutritional quality compared to conventionally raised pork. It often contains higher levels of beneficial nutrients such as omega-3 fatty acids, which are important for heart health, brain function, and reducing inflammation. Additionally, organic pastured pork may have higher levels of antioxidants and vitamins due to the pigs' access to a natural diet and outdoor environment.
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Coconut oil
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High in Medium-Chain Triglycerides (MCTs): Coconut oil is rich in medium-chain triglycerides (MCTs), specifically lauric acid, caprylic acid, and capric acid. These MCTs are metabolized differently in the body compared to long-chain fatty acids, leading to various potential health benefits. MCTs are quickly absorbed and converted into energy by the liver, making coconut oil a source of quick energy and potentially supporting weight management.
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Antimicrobial and Antifungal Properties: Lauric acid, a predominant fatty acid in coconut oil, exhibits antimicrobial, antifungal, and antiviral properties. It may help combat harmful bacteria, fungi, and viruses, making coconut oil a potential natural remedy for skin infections, candida overgrowth, and certain types of acne. Additionally, applying coconut oil topically may promote wound healing and skin health.
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Raw dairy. Great for the digestive system, much better than pasteurized dairy which 75% of the adult population in the world cannot digest!
My favorite monounsaturated foods for raising HDL and clearing out arteries are…
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Wild caught salmon.
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High in Omega-3 Fatty Acids: Wild-caught salmon is one of the best dietary sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids play a crucial role in brain health, cardiovascular health, and reducing inflammation in the body. Consuming wild-caught salmon regularly can contribute to a healthy omega-3 intake and support overall well-being.
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Rich in Protein and Essential Nutrients: Wild-caught salmon is an excellent source of high-quality protein, providing all essential amino acids necessary for muscle maintenance, repair, and growth. Additionally, salmon is rich in vitamins and minerals such as vitamin D, vitamin B12, selenium, and potassium. These nutrients play various roles in supporting immune function, bone health, energy metabolism, and overall vitality.
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Low in Contaminants and Antibiotics: Compared to farmed salmon, wild-caught salmon generally has lower levels of contaminants such as PCBs (polychlorinated biphenyls), dioxins, and heavy metals like mercury. This is because wild-caught salmon feed on a natural diet in their ocean habitat, whereas farmed salmon may be exposed to contaminants and antibiotics used in aquaculture practices. Choosing wild-caught salmon can reduce exposure to these potential harmful substances.
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Olive and olive oil
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Heart Health: Olives and olive oil are rich in monounsaturated fats, particularly oleic acid, which is known for its heart-healthy properties. Consuming monounsaturated fats can help lower LDL (bad) cholesterol levels while increasing HDL (good) cholesterol levels, thereby reducing the risk of heart disease and stroke. The antioxidants and anti-inflammatory compounds in olives and olive oil also contribute to cardiovascular health by protecting against oxidative stress and inflammation.
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Antioxidant Protection: Olives and olive oil are abundant in antioxidants, including vitamin E, polyphenols, and oleuropein. These antioxidants help neutralize free radicals in the body, reducing oxidative damage to cells and tissues. Regular consumption of olives and olive oil may contribute to overall antioxidant protection, which is important for combating chronic diseases, supporting healthy aging, and maintaining optimal cellular function.
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Anti-inflammatory Properties: The polyphenols and other bioactive compounds in olives and olive oil have potent anti-inflammatory effects. Chronic inflammation is linked to various health conditions such as arthritis, diabetes, and cardiovascular disease. Including olives and olive oil in your diet can help modulate inflammation, leading to reduced risk and severity of inflammatory-related diseases.
The Fresh Pressed Olive Oil Club. Get a $39 bottle for only $1: http://www.ketokampoliveoil.com
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Eggs with the yolk
Nutrient-Rich: Eggs are packed with essential nutrients, including vitamins, minerals, and antioxidants. They are a good source of vitamin B12, vitamin D, vitamin A, riboflavin, phosphorus, and selenium, among others. Additionally, eggs contain lutein and zeaxanthin, two antioxidants that support eye health and may reduce the risk of age-related macular degeneration.
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Avocados
High in phytosterols which lower inflammation. A good amount of vitamin B5 which is great for stress, and 2x more potassium than bananas without the glucose spike!
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Pumpkin seeds
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Rich in Nutrients: Pumpkin seeds are packed with nutrients such as magnesium, zinc, iron, and protein. These nutrients support bone health, immune function, energy metabolism, and overall well-being.
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Hazelnuts
Antioxidant Benefits: Hazelnuts are a good source of antioxidants, including vitamin E and flavonoids. These antioxidants help protect cells from oxidative stress, reduce inflammation, and support overall health.
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Pecans
Nutrient Density: Pecans are a good source of manganese, copper, thiamine (vitamin B1), and zinc. These nutrients play roles in energy metabolism, antioxidant defense, and nerve function.
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Macadamia nuts
Nutrient Density: Macadamia nuts are a good source of vitamins and minerals, including vitamin B1 (thiamine), magnesium, manganese, and iron. These nutrients play various roles in energy production, nerve function, and antioxidant defense.
This is your first step toward cleaning out your arteries. Eat these foods every day. The next step is to raise nitric oxide, which helps to vasodilate your blood vessels. This allows your HDL janitorial system to clean out your arteries faster. Watch the next video on the screen to learn 6 ways to boost nitric oxide inside your body.
RESOURCES MENTIONED IN THIS EPISODE:
Fresh Pressed Olive Oil Club. The healthiest best tasting olive oil in the world. Get a $39 bottle for only $1: https://bit.ly/43N08IT
What Is Nitric Oxide? - 6 Ways To Repair The Body & Reduce Inflammation | Ben Azadi: https://www.youtube.com/watch?v=olC00TM9MzY&list=PL3q2XjTF08MCKcJPMJiQlIsuX6UVFq_iG&index=4
/ / E P I S O D E S P ON S O R S
Wild Pastures: $20 OFF per Box for Life + Free Shipping for Life + $15 OFF your 1st Box! https://wildpastures.com/promos/save-20-for-life-lf?oid=6&affid=132&source_id=podcast&sub1=ad
⭐ Upgraded Formulas | http://www.upgradedformulas.com Purchase Upgraded Formulas, Charge Electrolytes, and other products. GET 15% OFF with Coupon Code: KETOSIS
Text me the words "Podcast" +1 (786) 364-5002 to be added to my contacts list.
All video interviews can be found on our YouTube channel. Visit http://www.youtube.com/ketokamp
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Disclaimer: This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.
