5 Gut Foods to Clean Out Your Arteries
Aug 26, 2023
5 Gut Foods to Clean Out Your Arteries
Discover the best gut foods to clean out your arteries and prevent heart attack. ✅ Get your FREE anti-inflammatory meal plan 👉 https://dailyhealthpost.co/fight-infl …https://dailyhealthpost.com/clean-you …https://www.ahajournals.org/doi/10.11 …https://www.sciencedaily.com/releases …https://dailyhealthpost.co/subscribe https://dailyhealthpost.com/disclaimer
Content
0.77 -> Let's talk about the best gut-healing foods
to clean out your arteries; that is, to reduce
6.21 -> atherosclerotic plaque.
8.88 -> These foods improve your gut microbiome—the
population of bacteria and other microorganisms
14.62 -> that live in your gastrointestinal (GI) tract.
17.99 -> So, why are we talking about the gut when
our goal is to prevent artery blockages that
23.56 -> can lead to heart attack and stroke?
26.57 -> This is because recent human studies have
shown that the wrong balance of gut bacteria
31.56 -> is linked to increased amounts of plaque and
hardening of the coronary arteries.
36.629 -> Now, the imbalance of gut bacteria, called
dysbiosis, can be caused by a lack of diversity
42.69 -> of beneficial bacteria, or an increase in
harmful bacteria, or both.
48.46 -> In a new study published in July of 2023 in
the journal Circulation, Swedish scientists
54.719 -> studied the link between gut bacteria and
atherosclerosis in the coronary arteries of
60.17 -> 8,973 participants aged between 50 and 65.
66.99 -> They found that Streptococcus and other bacteria
commonly found in the oral cavity contribute
72.189 -> to increased inflammation and plaque buildup
in the coronary arteries.
77.13 -> Another study, published in the European Heart
Journal in 2018, found for the first time
82.909 -> a link between our gut microbiome and the
hardening of arteries.
87.74 -> After studying 617 middle-aged twins, scientists
found that those with a less diverse mix of
94.1 -> good bacteria in their gut also had stiffer
arteries.
97.59 -> These studies, and more, show that there is
a link between gut health and heart health;
103.57 -> and the key to a healthy heart may lie within
your gut.
107.28 -> This is called the gut-heart connection.
109.909 -> Next, it's important to understand how an
unhealthy gut can affect your heart.
116.1 -> The negative effects of gut bacteria imbalance
occur largely through inflammation--your immune
121.96 -> system's reaction to an injury or a foreign
substance.
125.619 -> Now, 70% of your body's inflammatory or immune
cells are located in your gut, so it is hardly
133.01 -> surprising that inflammation in your gut can
spread throughout your body.
137.98 -> There are 4 ways an unhealthy gut can cause
inflammation in the arteries and, ultimately,
143.59 -> lead to atherosclerosis.
145.93 -> The first way, is "Dysbiosis."
149.43 -> Studies show that patients suffering from
chronic heart failure have reduced diversity
154.05 -> in their gut bacteria.
155.59 -> Also, they have lower levels of microbial
by-products called short-chain fatty acids,
161.519 -> such as butyrate, which are beneficial for
the heart.
165.05 -> Are you enjoying the information?
167.069 -> Make sure you like, share and subscribe and
click on notifications so you never miss a
172.02 -> video.
173.09 -> Second, we have, "Leaky Gut and LPS."
176.92 -> A primary route by which bacteria can enter
the bloodstream and stick to artery walls,
183.2 -> causing inflammation, is through a damaged
gut barrier, also known as leaky gut.
189.069 -> Leaky gut becomes problematic when large molecules
called lipopolysaccharides (LPS), or bacterial
195.659 -> toxins, get into your bloodstream and induce
inflammation.
200.15 -> This is because inflammation makes the plaque
in the arteries unstable and more likely to
204.849 -> rupture, which can lead to blood clots, blocking
blood flow, and potentially causing a heart
209.569 -> attack.
211.159 -> Researchers have found LPS derived from Escherichia
coli circulating in the blood of people with
216.709 -> heart attacks; these people have leaky guts.
220.569 -> The third way is, "SIBO", Small Intestinal
Bacterial Overgrowth.
224.459 -> Up to 80% of people with Irritable Bowel Syndrome
(IBS) have SIBO.
230.629 -> In SIBO, the bacteria in your small intestine
become unbalanced and overgrow.
236.379 -> Most of your gut bacteria are meant to be
in the large intestine and colon.
241.629 -> Symptoms of SIBO include bloating, abdominal
pain, reflux, diarrhea, or constipation, or
248.01 -> both.
249.489 -> One study found that people with SIBO had
stiffer arteries and lower activity of the
254.269 -> protein MGP, which prevents the calcification
of arteries.
259.579 -> This is because SIBO reduces the absorption
of Vitamin K2 from food and its production
264.979 -> by gut bacteria.
266.41 -> Also, SIBO can cause widespread inflammation
in the body, which increases the risk of clogged
272.32 -> arteries.
273.7 -> And the fourth way is, "Bacterial Infection."
277.07 -> Studies show that people with massive quantities
of pathogenic bacteria such as Chlamydia pneumoniae
283.63 -> and Helicobacter pylori, have higher rates
of atherosclerosis.
288.71 -> Researchers have been able to identify bacterial
DNA in more than 50% of all plaques.
295.28 -> Now, let's get into the foods that improve
your gut microbiome and reduce inflammation
300.41 -> in your arteries.
302.41 -> We begin with Number 5.
303.99 -> "Fermented Foods & Probiotics."
307.18 -> You may not know this, but fermented foods,
such as kimchi and sauerkraut, are good for
311.65 -> your heart.
312.86 -> They contain beneficial microbes from the
fermentation process that offer many health
317.25 -> benefits when consumed; these benefits include
reduced blood sugar levels, decreased insulin
323.479 -> resistance, reduced inflammation, and the
production of B vitamins.
328.99 -> Simply put, fermented foods increase the diversity
of good gut bacteria, which helps reduce cardiovascular
335.4 -> risk factors, such as obesity and high blood
pressure.
339.919 -> These good gut bacteria are called probiotics.
343.44 -> Other fermented foods that contain probiotics
include unsweetened yogurt and kefir, tempeh,
350.22 -> miso, natto, and kombucha.
352.45 -> A detailed study showed that probiotic supplements
can reduce high blood pressure.
358.569 -> The most effective results were seen when
people with high blood pressure took several
363.04 -> species of probiotics for at least eight weeks
or consumed more than 100 billion CFUs of
369.31 -> probiotics daily.
371.66 -> Other studies show that a multi-strain probiotic
supplement may help relieve leaky gut symptoms,
377.29 -> such as IBS, bloating, and Crohn's, as well
as improve markers of intestinal permeability.
384.389 -> To treat SIBO with probiotics, only use soil-based
probiotics (usually Bacillus strains), as
390.73 -> they do not contain lactobacillus or bifidobacterium.
395.19 -> These two probiotic strains are already overgrown
in your small intestine, and adding more will
400.65 -> worsen your SIBO symptoms.
403.29 -> Moving on, we have Number 4.
405.78 -> "Prebiotic Fiber."
407.61 -> Simply put, prebiotics are food that your
good bacteria, such as lactobacillus and bifidobacterium,
414.21 -> can eat, so they can grow stronger.
417.75 -> Prebiotics are found in many fiber-rich foods
like green bananas, garlic, onion, and Jerusalem
422.88 -> artichoke, and so are often referred to as
prebiotic fiber.
428.83 -> Not all fibers are prebiotics.
431.16 -> To be classified as a prebiotic, the fiber
must pass through the GI tract undigested
436.449 -> and stimulate the growth and activity of good
bacteria in the large intestine.
442.31 -> Prebiotics also reduce harmful bacteria.
445.27 -> Other foods that are naturally high in prebiotics,
which you can eat raw or lightly cooked, include
451.02 -> asparagus, chicory root, leek, oats, rye,
soybeans, green peas, apple, and grapefruit.
459.16 -> If you have SIBO, you will want to restrict
fiber, especially fermentable fibers, until
464.16 -> your gut microbiome improves.
466.83 -> Seek a nutritionist or gastroenterologist
who can help you figure out the root cause
471.34 -> of your SIBO or IBS, and eliminate it.
474.9 -> In the meantime, intermittent fasting, as
well as antimicrobial herbs, such as oil of
480.12 -> oregano, neem, berberine, and allicin, can
help with SIBO.
485.479 -> Many studies have found that a diet high in
prebiotics can lower the risk of heart disease.
491.729 -> This is because prebiotics reduce inflammation
and are fermented into heart-protective, short-chain
497.419 -> fatty acids (butyrate) in the colon.
500.61 -> Butyrate gives energy to your gut cells, helping
them strengthen the gut lining and prevent
505.92 -> leaky gut.
507.6 -> Coming in at Number 3, we have, "Foods that
Heal Your Gut Lining."
512.26 -> To heal your gut barrier, drink one cup of
bone broth on an empty stomach every morning.
518.219 -> Bone broth is full of collagen, gelatin, glycine,
and glutamine—four nutrients that heal your
524.48 -> GI tract by reducing inflammation and forming
new connective tissue.
529.94 -> This tissue gradually seals the tiny holes
in your gut, ensuring that you can properly
534.56 -> digest food and get all the necessary nutrients
and minerals from it.
539.57 -> You can also repair your mucus barrier using
herbs such as marshmallow root, slippery elm,
545.35 -> and aloe vera.
546.68 -> Next, at Number 2, we have, "Foods that Increase
Bile Flow."
551.95 -> If your liver does not properly secrete bile,
large fat particles that are not broken down
557.68 -> can damage the mucosal barrier of your small
intestine and cause leaky gut.
562.65 -> Also, when there is decreased bile flow, less
cholesterol is excreted.
567.71 -> And microbes can build up in the small intestine,
leading to SIBO.
572.22 -> Bitter foods are excellent for stimulating
bile production.
576.13 -> You can choose from dark leafy vegetables,
beetroot, artichokes, radishes, and dandelion
582.07 -> root.
583.07 -> Other bile-producing foods are lemons, ginger,
and turmeric.
588.14 -> And at Number 1, we have, "Vitamin K2 Foods."
592.48 -> Vitamin K2 helps to prevent calcification
of the coronary arteries by activating the
597.529 -> protein, MGP.
599.37 -> It moves calcium away from the blood vessels
and kidneys, to the bones and teeth where
604.92 -> it is needed.
606.1 -> Now, you may be wondering, "How is vitamin
K2 connected to gut health?"
611.3 -> First, good bacteria in your gut can convert
K1 from leafy green vegetables into K2, although
618.22 -> this is a small amount.
620.35 -> Next, studies show that vitamin K2 improves
your microbiome by increasing the number of
626.04 -> beneficial bacteria, such as lactobacilli,
and reducing the number of harmful bacteria,
631.75 -> such as Escherichia coli.
634.66 -> Vitamin K2 may also reduce LPS and inflammation
in the gut, thus helping to prevent leaky
640.86 -> gut.
641.86 -> So, how can we obtain vitamin K2?
646.01 -> Vitamin K2 is synthesized by bacteria both
in animals and through fermentation processes.
652.18 -> So, we need to get Vitamin K2 from two sources:
one, fermented plant sources, such as natto,
659.649 -> kimchi, and sauerkraut; and two, grass-fed,
pastured animal sources, such as kefir, cheese,
667.2 -> egg yolks, fatty pork and beef, and organ
meats.
671.99 -> If you plan to supplement, go for the MK-7
form of K2, as it stays in your bloodstream
677.51 -> longer.
678.51 -> The recommended dosage is 100 to 200 mcg per
day.
683.269 -> MK-7 is often combined with vitamin D3 in
one supplement, so this is a good option to
688.269 -> choose; vitamin D3 helps your bones absorb
calcium.
692.959 -> Next, here are two things you can do to immediately
improve your gut microbiome.
698.88 -> Avoid sugar, refined carbs, alcohol, and other
high-carb foods and drinks.
705.1 -> And use medications like antibiotics and acid-blocking
drugs only when absolutely necessary.
712.36 -> For more ways to support your gut, watch our
video: "Top 8 Ways to Improve Your Gut Microbiome".
719.149 -> As always, this video is educational and does
not constitute medical advice.
724.54 -> Always consult with a healthcare provider
about any changes to your health regimen.
729.76 -> To reduce inflammation in your gut and arteries,
get our free anti-inflammatory diet plan.
735.949 -> Click the link below.
Source: https://www.youtube.com/watch?v=a1Sj3xrwCs4
