0:07

here's what my or anyone

0:09

else's opinion is, always

0:12

you care about is what the science

0:15

says what does the best available balance

0:17

of evidence published? in the peer-reviewed medical literature

0:20

have to say right now, welcome

0:23

to the nutrition facts podcast on

0:25

your host dr michael greger,

0:27

did you know

0:29

that a single meal

0:30

high in saturated? fat can a

0:32

artery function for hours after

0:35

consumption? here's our

0:37

first we are

0:39

only as old as

0:41

are arteries what can we do to preserve

0:44

artery function as we age as

0:46

we diet and send their behavior can lead to

0:48

and verse aging process he's like

0:50

impairment a little power plants in ourselves

0:52

which can result in free radical formation

0:55

oxidative stress and inflammation which

0:57

leads to artery dysfunction that

0:59

can end the cardiovascular

1:01

disease that ends us

1:04

misuse of videos is it about it about ago

1:07

discuss this one mark research showing that single

1:09

high-fat meal could cripple artery function hours

1:12

of consumption compared to no change

1:14

in the low-fat me the high-fat meal that's

1:16

so crippled artery function included

1:18

sausage and egg mcmuffins from mcdonalds how

1:22

do we we know the sausage egg or cheese was

1:24

to blame that? what about the crappy carbs in

1:26

the the biscuits? we know, because

1:28

the low fat meal that didn't a

1:30

artery function was a sugary mass of

1:32

carbon frosted flakes and

1:35

just when your artery function, finally

1:37

starts to five or six

1:39

hours lunch time, when

1:42

you may get wax with another load

1:44

of meat, eggs, dairy, or oil, when

1:46

it matter so much what after happens meal with

1:49

in your body because most of us

1:51

spend about 16 hours about day and

1:53

that after and meal state constantly

1:55

hammering are arteries, no wonder

1:58

cardiovascular disease is are numb

1:59

one killer

2:02

and i use inflame the orders in a hard

2:04

but our lungs as well a

2:06

high said sounds increases airway

2:09

inflammation and in peers bronco dilated

2:11

recovery and asthma have

2:14

, many cough up sputum from their lungs

2:16

four hours after the same kind of high fat

2:18

meals and inflammatory cells suit

2:20

up and the high said meal group in terms of

2:22

lung function give them to hit

2:24

their inhalers and continued drug called

2:27

albuterol or ventilation ventilation

2:29

their airways open up as they should

2:31

after the low fat meal but after the

2:33

high fat meal the same inhaler

2:35

doses don't work as well cramping

2:38

out as or few hours because of all the extra

2:40

inflammation in their lungs what

2:42

you eat can determine how well

2:44

you breeze okay

2:46

but i was okay but but even

2:48

in non asthmatic suggests to get

2:50

the same spiking inflammatory cells and sputum

2:53

cost outta your lungs four hours after

2:55

eating what was in this case us jimmy

2:57

dean meat lovers breakfast bowl

3:00

there aren't only more inflammatory cells

3:03

is also a doubling the amount of prone some

3:05

to oxidize bad ldl cholesterol sucked

3:07

up by that happens white blood cells that go on

3:09

to form phone sales of those muscles

3:12

and build up the inflamed plus your artery

3:14

well that leaves the heart attacks and

3:16

all this happens within just hours of

3:18

eating pizza and escape the

3:20

fat your blood goes up and so do

3:22

your endotoxin novels and of

3:24

toxins are and components of bacterial

3:27

cell walls and foods like meat

3:29

can be so contaminated with bacteria

3:31

alive and dead that it's at simulate

3:33

endotoxins and we're talking about both

3:35

red meat and white meat but

3:38

recent research published and twenty and twenty

3:40

the main culprit may not be

3:42

endotoxins after all but the set itself

3:45

the saturated floating in your blood

3:47

after an unhealthy meals maybe inducing

3:49

the information more directly either

3:52

way we are accountable for what we

3:54

mean by meal for the modification of

3:56

the risk factors for crying metabolic

3:59

disease

4:01

in our next door we look at the window

4:03

of time and with sufficient physical

4:05

activity can help mediate some

4:08

of the damage caused by eating and

4:10

on healthy meal

4:12

in my last video and discuss studies that show a single

4:15

meal high in saturated fat can appear artery

4:17

function in men as measured in the arm but

4:20

we're we're more concerned about his blood flow to

4:22

the wall the heart researchers

4:24

, men to heat either a high fat meal

4:27

that was more than sixty percent fat half

4:29

of is saturated with more than and eggs

4:31

worth of cholesterol or a low fat meal

4:33

that was mostly carves with less than ten percent

4:35

fat and fifty times less cholesterol

4:38

if part of a coronary artery is blocked

4:40

for any reason the surrounding vessels

4:42

expand the that extra expansion

4:44

capacity is called the corner flow reserve

4:46

and it's clamped down within hours

4:49

of eating a fatty meal undermining

4:51

the hearts ability to compensate for clogged arteries

4:54

that's how a high fat meal effects blood flow

4:56

to the heart what happens if you exercise

4:59

the right after that high fat meal meal

5:01

the meal inflammation following the prolonged elevation

5:04

of fat in the blood that occurs when you high

5:06

fat meals provides a likely explanation

5:08

for increased cardiovascular disease but

5:10

substantial evidence has shown that acute

5:13

exercise is an effective mowed down

5:15

for clearing out some of that fat after a after

5:18

however the benefits of acute exercise for

5:20

postprandial like payment for for after

5:22

the meal fanny blood appear to be relatively

5:24

short lived a going a few days of that

5:26

exercise you make completely negate any

5:29

benefit no matter how fit matter are the

5:31

time window appears to be between eighteen hours before

5:34

the meal up to around ninety minutes after

5:36

the meal and how much exercise

5:38

do we need about an hour of moderate

5:40

intensity exercise should do it in

5:43

this study so it only took twenty minutes of stair

5:45

climbing broken up into five minutes every

5:48

hour for four hours after every hour breakfast

5:50

of hash browns eggs pancakes muffin

5:52

sausage in the milkshake following

5:54

such a meal artery function significantly

5:56

decreased when the subject just sat around

5:58

after eating but when they

6:00

did the hourly stair climbing exercises

6:03

in conclusion hourly exercise

6:05

me attenuate the negative effects normally

6:07

of prolonged sitting but also have high fat me

6:09

olympic suggesting that stair climbing

6:12

should be incorporated as an easily

6:14

accessible lifestyle strategy to protect

6:16

[unk] artery function a of

6:18

course it goes without saying that the other way you can

6:20

protect already function is not the breakfast

6:23

at mcdonalds in the first place such

6:25

a meal would also more than two thousand milligrams

6:28

of sodium more more than the sistine hundred

6:30

the american heart association recommends you stay under for

6:32

the entire day give

6:34

, a meal with even less salt a third less

6:37

and that alone can still impair artery

6:39

functions within an hour of consensus

6:41

even independent the increase in blood

6:43

pressure pressure it comes to blood pressure

6:46

some people are solved sensitive meaning they suffer

6:48

large bump and blubbers when they eat salt but

6:50

others are said to be salt resistance

6:52

their blood pressure doesn't really depend much on

6:54

their salt intake so for these

6:57

people salt okay no

6:59

high dietary sodium intake reduces

7:01

artery function regardless of whether

7:03

your blood pressure so sensitive result resistance

7:06

your arteries something is impaired either way

7:08

going from a low sell died to a high soft

7:11

high see there's an influence

7:13

of died result beyond blood pressure

7:16

in spite of the seemingly unanimous

7:18

consensus some researchers too often

7:21

funded by the salton sea claim that's actually

7:23

not good to cut down on south by

7:25

the evidence is against these dissenters

7:27

like the surgery said meat dairy junk

7:30

the science indicates the sodium necessary

7:32

reduction is necessary real bill

7:36

finally today is you're gonna eat something

7:38

on the healthy is there anything

7:41

you can pair it with to help

7:43

mediate the damage it make

7:46

if you compare the artery function those who

7:49

don't eat meat to those who do they have

7:51

the ability of orders to daily lot more

7:53

mud slow is significantly better among

7:56

those eating vegetarian and matches by

7:58

a little protect and four times dawn

8:01

vegetarians tend to be fair the younger

8:03

smoke less be slimmer name's laurie to

8:05

have diabetes high cholesterol high blood pressure and heart

8:08

disease by to researchers control

8:10

for all that's the only lead healthy

8:12

non smokers into the study and

8:14

recruiter group of meat eaters who are

8:17

just about a slim on average and about

8:19

the same blood pressure's even practically

8:21

the same cholesterol a really

8:23

healthy cohort of omnivores yet

8:25

they still got the arteries handed

8:28

to them by the vegetarians and

8:30

the longer someone was meat free the

8:32

better the degree of superior

8:34

our refunding correlated with the number of years

8:37

eating meat free as soon their orders

8:39

function worsening over time as time as

8:41

eg got better the longer they

8:43

ate them way this is just

8:45

it's vegetarian does by themselves

8:47

have a direct beneficial effect an

8:49

artery phones it's a may have to account for the

8:51

lower incidence of atherosclerosis and

8:54

cardiovascular mortality the

8:56

researchers were able to control for other

8:58

known risk factors they figured it must be

9:00

the food but what aspect

9:03

of the food is is simply the lack

9:05

of the deleterious effect of meat or

9:07

couldn't also be because the vegetarians

9:09

may simply be eating more whole healthy plant

9:12

foods and for sample of to serving a day

9:14

more vegetable when researchers

9:16

compared to crappy meals sausage

9:18

egg mcmuffin stuff frosted flakes and

9:20

founder these standing meal impaired artery

9:23

function within hours but the sugary meal

9:25

didn't they blamed the sad but

9:28

images billie animal fats

9:30

since i've as whole plant foods like nuts

9:32

don't have the same effect effective you

9:34

look at a systematic review of all the

9:36

randomized controlled trials on effect of nut

9:38

consumption on artery functions you find

9:40

that nuts actually make things better overtime

9:44

enough to counter the artery crippling

9:46

effects of a salami sandwich let's

9:49

find out and the answer is yes

9:51

for walnuts but no for almonds

9:54

just like there's some fruits than a better than

9:57

others like blueberries over bananas there

9:59

some nuts

9:59

better than others and will not super to be the

10:02

blueberries some nuts

10:04

what about the blueberry of berries

10:06

bury themselves or randomised

10:08

controlled crossover trials cook blueberries

10:11

rob lubars or know blueberries it

10:13

on few people buns made

10:15

off by slower eggs butter and salt

10:17

and fill the mostly full of sugar in eggs

10:20

you get a gradual drop in artery function

10:22

of the next six hours but and

10:24

equivalent of equivalent cup of wild blueberries to the

10:26

same been and instead get and big boost

10:29

in artery function almost as if you would just

10:31

mix the blueberries with water but

10:34

the same amount of strawberries failed

10:36

to rescue artery function from the likes of

10:39

to cheese monsters with whipped cream or sugar

10:41

syrup egg and big and that

10:43

, quite the heavy load to bear

10:46

bear about asa he buries versus

10:48

a meal with a similar amount of amount one

10:51

have frozen smoothly banks with have a small

10:53

banana in water grable to significantly

10:55

rehabilitate arturo function compared

10:57

to a control smoothie with the same banana

11:00

and water colored to look like the asa he

11:02

one though obviously would have tasted

11:04

different nice this group of researchers

11:06

went all out that when performed us double

11:09

blind randomized controlled trial randomized

11:11

raspberry measuring rt function

11:13

after two hours than twenty four hours after

11:16

drinking about three course of a cup of frozen

11:18

read raspberries blended with wanna or

11:20

about a cup an ass versus a placebo

11:23

drink meant to match both color and taste

11:26

the sake very drinkable no effect

11:28

on order functions buddy answer to

11:31

did notice

11:33

three quarter cup though seem to work just as well

11:35

as the cup and as well those which is what you

11:37

see with blueberries the benefits plateau

11:40

after about the

11:42

obama is a consumption of died

11:44

terribly achievable amounts of read raspberries

11:47

acutely improves artery function for up to

11:49

twenty four hours you say yeah

11:51

but by the end of the day growing up like one percent

11:54

ah but had ah population of each one

11:56

percent increase his associate with

11:58

associate twelve percent reduction and discover cardiovascular

12:01

event like a heart attack or stroke or

12:04

from just having a berry smoothie what

12:07

about barry use five

12:09

different concentrations of cranberry juice were used

12:11

along with a placebo control of them

12:13

are indistinguishable color and taste the

12:16

, five percent cranberry juice drink give

12:18

a little bump two hours the fifty percent

12:20

years was still working eight hours later the

12:22

seventy five percent use the one

12:25

that was nearly pure juice and the ultra

12:27

concentrated zeus also improves artery

12:29

function within hours of consumption but

12:32

this like that last raspberry

12:34

study just involve straight berries without

12:36

some artery crushing meal meal

12:39

buried zeus be able to stop artery

12:41

dysfunction caused by hi pat me on this

12:43

unhealthy squeezing down order

12:45

function within hours researchers

12:48

created a cocktail of grapes

12:50

lincoln barry blueberry strawberry

12:52

him black erroneous berry and

12:54

no significant change after the high fat

12:57

meals of course of you'd just drunk

12:59

those berries alone you probably get an improvement

13:01

but as better than nothing though

13:04

what about something about little less exotics

13:06

in a black erroneous berries

13:08

what about oj placements were

13:10

provided oj placements meals ham and cheese croissants

13:13

along with either a couple water there's

13:15

use green tea or red wine

13:18

the , didn't much like the

13:20

croissants and oj was useless

13:22

as was the green tea and read one

13:25

so it's probably best not to

13:27

eat damages croissants in

13:29

the first place that drinking orange

13:31

juice with a fatty meal could actually make things

13:34

worse you give people bacon and

13:36

cheese muffins with or without orange juice

13:38

the oj can lead to can prolongation

13:41

of elevator sat in the blood is your body's preferentially

13:44

burns renzi other rapidly absorbed free

13:46

service in the juice meanings she

13:48

was not in taste and so walls taste

13:50

in those and holes we

13:53

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13:55

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13:57

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14:01

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14:03

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14:05

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14:07

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14:15

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