Top 10 Foods That DESTROY Your HEART

Hello Health Champions today I'm going to talk  about the top 10 foods that destroy your heart  

and that's super important to understand because  cardiovascular disease is the number one killer of  

people in the world 18 million people a year die  globally from this which is twice as many as the  

number two problem which is cancer and that number  includes both heart attacks and strokes so we  

could have a problem where the heart doesn't get  enough oxygen and we get a myocardial infarction  

but it could also be a clot in the brain or a  bleed in the brain called a stroke so both of  

those will be included in the cardiovascular  disease and there's very little disagreement  

on the fact that cardiovascular disease is caused  by food it's our lifestyle it's the way that we  

eat that causes most of those problems and yet we  can't agree on which foods cause the problems so  

that's what we're going to talk about and we're  going to understand that really clearly so it's  

important you follow through on all of this so  you understand the mechanisms because otherwise  

you will just fall in the trap of believing the  next list or the next person who claims something  

because if you do a Google Search and you look up,  which I did, foods that cause heart disease then  

what you're going to find is out of 759 Million  results the number one results at the top of  

the page which was not a paid ad, was better  health Channel it I think it was in Australia  

or something but it doesn't really matter because  they all say the same thing and they say saturated  

fat is bad it causes heart disease and it does  that because it raises LDL cholesterol which is  

a bad cholesterol that causes heart disease and we  want to start understanding that that is not how  

it works that was a truth a myth established 50 60  70 years ago that still stays with us even though  

the evidence is very very clear that this is not  how it works that people who eat good quality  

saturated fat actually live longer they don't get  heart disease it's actually the way to reverse  

heart disease the mantra that we hear over and  over is to avoid animal products such as butter  

coconut oil and lard we should not eat beef, lamb,  eggs or bacon and all the dairy products should be  

non-fat or low fat is what they tell us and that  is the problem so we need to understand what the  

mechanisms are instead and then they throw in  pastries and biscuits down at the end kind of  

like an afterthought and they don't realize that  these two things don't belong in the same category  

that the animal products are stable saturated  fats there are good for you whereas the pastries  

are actually really bad because the fat there is  primarily a vegetable fat that they have hardened  

and turned partially saturated through a process  called partially hydrogenated and that turns a  

fat the vegetable fat that was processed and  bad to start with turned it very very toxic  

that creates all sorts of problems but that's not  even the only problem with pastries and biscuits  

because they also contain sugar and preservatives  and modern wheat and other grains and starches  

so throwing that into a list we often see these  different categories of foods that they just mix  

them together haphazardly without understanding  anything about why they would have anything to  

do with heart disease so let's understand the  real cause of heart disease once and for all  

and we'll start we'll go backwards we start with  cardiovascular disease and we'll work our way up  

and cardiovascular disease is caused by  damaged blood vessels so vascular disease  

means just that vascular vessels and when they  get damage that's when we experience the heart  

disease if we get little cracks and damage  on the inside then we body repairs it and we  

get sometimes these atherosclerotic plaques and  calcifications if we get a bunch of blood clots  

then they can dislodge and flow into the brain  and cause a stroke so what then causes the damage  

and the answer is there's two things there's two  things that initiate that actually causes the  

damage and that is inflammation and oxidative  stress those that's the end tool that inflicts  

the damage if you will so then the question  is of course working our way up here what  

causes inflammation and oxidative stress which  foods do that and the number one mechanism the  

number one adaptation in the body that causes  these problems is called insulin resistance  

and it causes both inflammation and oxidative  stress and it's the number one problem for the  

vast majority of people but it's not the  only problem because you can get heart  

disease without having insulin resistance  even though it is the cause in most cases  

and if you don't have insulin resistance then  it could be something like toxins it could be  

stress or it could be bad fats and we're going to  talk about what those are fat is not bad there are  

good fats and there are bad fats and the number  one problem with insulin resistance is sugar and  

also to a large extent these processed oils which  will explain why they are bad and which ones they  

are but if we know that this is the sequence  this is the causation and we know that the  

inflammation and the oxidative stress those are  the things that execute that inflict the damage  

we can't talk about the foods without paying  attention to this sequence of causation and  

insulin resistance is an adaptation it is not a  disease it's not a state it's an adaptation it's  

a 10 temporary state that the body develops based  on our lifestyle when we change the lifestyle  

the adaptation changes so insulin resistance  which is basically the same thing as advanced  

insulin resistance is type 2 diabetes is almost  completely reversible in almost all cases and if  

we can reverse the insulin resistance then we  can also reverse the diabetes but then we have  

to avoid the foods that actually cause it so up  at the top row here we have the actual causes  

of cardiovascular disease because this is a  sequence of causation food number 10 is rice  

and it's not as bad as some of the other Foods  we're going to talk about but it can still be a  

problem and here is why so we need to understand  what glucose and carbohydrates are when we talk  

about carbohydrates it's plant food that we eat  that gets picked apart and we absorb it into the  

bloodstream as glucose is called blood sugar  or blood glucose and that's a six carbon ring  

that is called glucose now that's a monosaccharide  and all plants are made up mostly of glucose  

when we eat something sweet then it is usually  a table sugar it's a disaccharide and if we  

have glucose on the one side and fructose on the  other we have a six carbon ring and a five carbon  

ring that is called sucrose or table sugar so this  side of it is the same thing and then depending on  

which disaccharide it is then this one will change  up it could be different things and here's the  

part that most people Miss because they say that  sugar is bad but complex carbs are good and here's  

what they don't understand that they are exactly  the same thing that if we take this glucose and  

we start chaining it together then it becomes long  long chains and they're called starch that is what  

we find in rice potatoes and Grains Etc when the  body stores carbohydrate then we chain them up a  

little bit different and it's called glycogen but  it's the same stuff even wood and fiber is still  

made up of glucose except it's just configured  a little differently so in some cases we can't  

break it down so now that you understand this once  and for all that virtually all carbohydrates are  

glucose that becomes blood glucose now you can  see that starch is 100 glucose and therefore it  

will raise blood sugar and therefore it will also  raise insulin so anytime that we raise blood sugar  

the blood sugar cannot get into the cell where  it needs to perform work and turn into energy  

until insulin helps it through the gate so to  speak so whenever blood sugar goes up the body  

responds with insulin it's a beautiful mechanism  it works beautifully unless we start using excess  

carbohydrate if we eat some now and then and  seasonally then it's not a problem the system  

balances itself but when we eat carbohydrate as  the foundation of our diet and we eat at 365 days  

a year all day long now it becomes a problem  it becomes too much and the system becomes  

overwhelmed and we kind of clog up the system if  you will and we develop insulin resistance so the  

question I always get is well how come Asia could  eat rice for all those years and the reason they  

could do that was that historically there was not  an abundance of food they ate their rice but they  

didn't eat all the processed food in addition they  were physically active they had physical labor  

most of the day they ate two or three meals per  day not six meals they didn't have soft drinks and  

Coca-Cola to sip on all day long and they had no  processed foods because processed foods contains  

a lot of grain and a lot of sugar and a lot of  chemicals so if you eat the rice by itself and  

that's all you eat or very little else there's  no abundance then your body can tolerate it but  

once you start eating the rice plus the processed  foods now it becomes a problem and once you have  

become insulin resistance once you have already  clogged up your your body now rice becomes a bad  

thing because it keeps you from reversing it and I  want to mention one more thing about what we just  

talked about relating to carbohydrates because a  lot of people know that white sugar is bad and a  

lot of people have heard that high fructose corn  syrup is bad so they say I'll avoid I'll avoid  

those too but there is really no difference to  all the other kinds of sugar so whether we call  

it brown sugar or light brown sugar or powdered  sugar Agave or honey or dextrose or grape sugar or  

molasses or glucose syrup it is all the same stuff  it is different combinations and ratios of glucose  

and fructose that's all it is so it's still going  to affect your blood sugar the same way it's still  

going to create insulin resistance and it's going  to prevent the reversal and then people go okay I  

get it I understand that those are not so great  but of course fruit is still fantastic right  

we need to eat more fruits and vegetables right  actually no and fruit it's not a bad thing unless  

you have already developed insulin resistance and  poor metabolic health so most people can have some  

fruit but if you're trying to reverse a disease  condition the sugar in fruit is exactly this  

it's different ratios of glucose and fructose  there is no different the body doesn't metabolize  

it any differently fruit is better than candy bars  because it has more water it has some Fiber and  

it's processed a little differently in terms of  speed but the sugar and the insulin required is  

exactly the same so if you're metabolically  healthy enjoy some fruit if you're diabetic  

then cut it down to a bare minimum you can still  have some berries here and there but I would avoid  

fruit and definitely don't buy in to the slogan  of eating more fruits and vegetables more fruits  

and vegetables you eat more vegetables and less  fruit and like we said starch is 100 sugar it  

breaks down into glucose and that includes  things like rice and potato and beans they  

have some other things in there but they're very  high in carbohydrate corn is very high that's why  

they make corn starch from it and tapioca and  sorghum are also different forms of starch so  

a lot of people think that yeah I don't eat the  grain I heard that gluten and wheat is bad so I  

eat gluten-free pizza and I eat gluten-free bread  and so forth well you're still eating 100 sugar in  

the starch that they substitute so they often put  in rice flour or tapioca or sorghum but it's still  

all starch so don't fall for that food number  nine is bread and all the things we talked about  

for Rice holds true for bread but this one is a  little worse the starch is the same the insulin  

is the same but the allergies are much much more  common with bread and with wheat and with gluten  

and a lot of people having trouble with gut health  is because of allergies to bread and to gluten so  

even if you don't test as allergic to gluten you  might want to cut it out and just see what happens  

to these things and if you have allergies if you  have poor gut health that creates inflammation  

that contributes to cardiovascular disease food  number eight that causes heart disease is alcohol  

and why would that be well alcohol is natural in  small amounts it is a natural substance we have an  

enzyme called alcohol dehydrogenase that is a fit  that we can break that down so it's not a poison  

in that sense however when we have X success then  it overwhelms the liver because the liver is the  

only place that can process and break down alcohol  so you put it in the body and it circulates and  

it affects every cell but the liver is the only  place that can break it down and get rid of it to  

neutralize it if you will so a lot of things that  are not necessarily toxic they become bad when we  

have too much so a glass of wine here and there is  not a problem a bottle of wine every day is a big  

problem and when we overwhelm the liver we create  something called fatty liver it used to be the  

most fatty liver was called alcoholic fatty liver  disease and now most fatty liver is non-alcoholic  

fatty liver disease caused by fructose so if you  remember sucrose is half glucose white table sugar  

is half glucose and half fructose that fructose is  very similar to alcohol in the sense that only the  

liver can process it so a little bit is Perfectly  Natural like a few berries here and there not a  

problem excess of fructose and sugar and soda  and candy and processed food now we overwhelm  

the liver and we create a fatty liver and once  that liver is filled up with fat it becomes very  

insulin resistance and because the liver is kind  of the metabolic Hub that fat spreads into the  

abdominal cavity and sets the tone for the rest  of the body so we become insulin resistant when  

we have a fatty liver so if you want to enjoy a  drink now and then less is better but if you do  

then I would suggest to you that liquor pure  liquor gin vodka whiskey rum cognac Etc is  

the best one to do because it is distilled it's  evaporated so it is basically sugar free wine is  

fermented grapes which have a lot of sugar but the  yeast consume a lot of the sugar so most of the  

sugar from the grapes are gone and there's just  a little bit left in the wine so again it's not  

a good thing that I recommend but if you're going  to have some you might as well not have the worst  

so a little bit worse than Wine is beer because  beer has a lot of carbohydrate it's made from  

grain and malt and the worst would be mixed drinks  because now you get the alcohol from the drink but  

you also add a bunch of sugar so now you have two  things that only the liver can process it's like  

you're giving it a double load or more compared to  the liquor and I would say that sugar is probably  

even worse than alcohol because alcohol you  know when you consume too much but sugar you  

don't know that it's very very addictive and  when you had one you just want one more and  

one more and one more of whatever it is you're  consuming number seven is ultra processed foods  

so Whole Foods like meat and nuts and eggs and  fish and vegetables and tubers and fruit they  

are natural Whole Foods like the Earth produced  it but when we chop it up and we dry it and we  

pulverize it and we add things we we put it in a  box now it becomes Ultra processed and that type  

of food has been around for a while but up until  maybe 50 years ago it was less than 10 percent of  

the food that we consume and today in the United  States it's 73 percent of the food we eat 73 of  

the calories come from Ultra processed foods and  for the world as a whole it's a little lower than  

that but it's becoming more and more of a problem  a lot of countries are up to 50 percent or more  

and the problem here is the ultra processed  foods they are full of sugar they're full of  

all these things that we're going to talk about  in this video that you don't want you find them in  

processed foods so toxic chemicals preservatives  flavor agents things that turn make you addictive  

and there's a whole chemical industry that come  up with concoctions to make this bland food  

taste more so they base it on salt and sugar and  and artificial flavorings to make it attractive  

and of course they also use seed oils and  oftentimes hydrogenated seed oils and shortening  

because that oil is so bad that not even the  bacteria want it so it helps turn the food stable  

and there is also devoid of nutrients when they  process it so harshly they they destroy a lot of  

nutrients to start with but they also don't want  they remove a lot of nutrients on purpose because  

the nutrients that can do good in the body they  are also the things that would react with air  

and heat and light so if they the more they can  put these processed oils and remove nutrients  

the longer the food lasts on the Shelf which is  of course good from a manufacturer or a store  

point of view because it doesn't spoil but it's  bad for us because it's not food anymore and as  

a result the whole world is becoming overfed and  undernourished we get lots and lots of calories  

but we don't get the building blocks that we  actually need as a result we overeat because the  

body says I'm still not getting all the things  I want keep eating and of course they've added  

all these chemicals that make it attractive so we  keep eating and as a result we clog up the body so  

poor metabolic health and insulin resistance  and metabolic syndrome and all these things it's  

really just that we're not processing through  where the bodies we're putting more stuff in  

and it's becoming clogged so if we can just stop  doing that then the body can process through and  

clean it up again number six is fast food which  is a type of processed food but a lot of people  

think that because it's warm and it looks like  food and it's kind of similar in some ways and  

they do put some meat and things in there then  it looks to them like real food it seems like  

it would have some protein from the burger and  the fish and the chicken and the bun has some  

grain in it and there's some veggies sometimes  a little bit of pickles and onion and so forth  

but the problem is also then you get a sugary bun  with it and the sugary bun is like we talked about  

it's bread it is pure sugar made of starch the  dressing has a bunch of seed oils and sugar in it  

and then they cook the potatoes which is pure  starch in seed oils and they reuse the oil we're  

going to talk more about that oil so fried food  also contributes to all these problems and then  

of course they sell you a soda and or a milkshake  with that so recently I did an experiment where I  

ate 100 hamburger patties in 10 days and with that  I mostly ate salads and I contrasted that because  

I ate about 2500 calories per day and I contrasted  that with if you had eaten the 2500 calories in a  

fast food restaurant and what I came up with was  very very scary this is not what I ate this is  

what it would have been in a fast food restaurant  with the same number of calories you would get  

over 300 grams of carbohydrate you only get 70  grams of protein and about a hundred grams of fat  

which isn't all that much but it's the wrong  kind of fat and so carbs were 65 which is pretty  

much on par with the recommendations nine percent  protein and 25 fat so these match the macros that  

we get recommended so the fast food industry they  jump on the bandwagon and say hey look we have  

the carbs and the fat and the protein that they  recommend but it is way way too much carbs and  

what they don't mention is that with this kind of  food you also get 150 grams of added sugar per day  

which is pretty close to the norm to the average  of what people eat so now let's talk about seed  

oils that's number five so recently someone asked  me why does he always bash the seed oils which and  

the plant oils and the vegetable oils but then he  says that extra virgin olive oil is good so let's  

clarify find that yes they're all made from Plants  but there's an enormous difference between them  

so the seed oils made from seeds are high  in omega-6 and we do need both Omega-3s and  

omega-6s but they need to be a approximately in  a one to one ratio and when we eat these seedels  

they're about a 20 to 1 where the omega-6 being  the high one which is pro-inflammatory so again  

if it's in Balance it's not a bad thing when it's  out of balance it becomes pro-inflammatory and  

when we make these oils not only are they high  in omega-6 but we process them very very harshly  

it's not that easy to get oil out of seeds you  have to apply a lot of pressure a lot of heat and  

very often even chemicals they add solvents like  acetone to extract the fats out of the seeds or  

whatever grain in some cases and in doing that the  fats become oxidized and rancid so when we talk  

about vegetable oils or seed oils there's three  oils in particular that account for something like  

99 the vast majority that soybean oil canola oil  and corn oil and of course soybean oil is the bean  

it's a legume canola is a seed it's from rape  seed and corn is a grain and it's not all that  

easy to get the oil out of these raw materials so  that's why they have to use the pressure the Heat  

and the chemicals so now they damage it and the  oil tastes terrible so now they have to bleach it  

and they have to de-gum it and deodorize it and go  through all these different chemical processes and  

in the end you end up with this Bland absolutely  tasteless absolutely destroyed oil that can sit on  

a shelf for years so when I say that vegetable  oils are bad these are the kinds I'm talking  

about because they've gone through that process  there's nothing wrong with oil per se just because  

it comes from a plant so if it's been minimally  processed then it's perfectly okay so when they  

make extra virgin olive oil the olives are very  very high in fat coconut is very very high in fat  

and if you just apply a little bit of pressure  then you can get the oil out and you haven't  

destroyed the oil in any way even canola you can't  get as much oil out of it but you can do cold  

pressed canola and now it's a completely different  things it wouldn't be my favorite oil but it would  

be okay if it is cold pressed and organic and then  it's still fall in this minimally processed and  

it's very very different from this harshly over  processed vegetable oil and there are other oils  

as well such as Walnut or avocado oil that they  can do a cold pressing but what you will find is  

that these are all going to have a fairly strong  flavor if they don't process them a lot of the  

flavor compounds are still going to be in the oil  which I think is kind of nice but a lot of people  

don't like that because they're accustomed to that  bland oil so if you make mayonnaise or something  

then these are going to have too strong a flavor  for the most part problem food number four is  

fried food and it's not specifically the fact that  we're frying it it is again about what kind of oil  

are we using and I'm calling it seed oil but  it's really all these harshly over processed  

Bland vegetable oils and as if that's not bad  enough it's the fact that we reuse it over and  

over that we reheat it over and over then it  stays at a high temperature all day long and in  

doing that it gets damaged it gets more and more  oxidized and it gets more and more rancid so it  

start off with a terrible product and then it gets  worse and worse and doing that it creates a lot of  

oxidative stress on the body so if you were to fry  something it wouldn't be a terrible idea if you  

wanted to once in a while to use lard or Tallow  or coconut oil and these are stable they're heat  

stable they resist oxidation and turning rancid  because they're already saturated and that's why  

these oils these fats are good because they don't  get rancid they don't become oxidized when exposed  

to air you can keep them on the counter you can  keep your coconut oil on the counter for months  

and it's still good food number three is margarine  and that's kind of taken a step back lately not  

as many people use it and they have developed  some better forms but it's still a huge problem  

and they still make them from the same oils that  we talked about there are some Brands now they're  

starting to use some some olive oil Etc but  don't believe all that hype because they're  

not using extra virgin olive oil they're using a  much more processed version of olive oil otherwise  

it the flavor would be too strong so there are  some decent margarine or butter Alternatives  

but be very careful and know that they're  not always putting the best stuff in there  

and in order to get an oil to stop being an oil  and turn into something spreadable they need  

to hydrogenate it they need to harden it and it  used to be that they did partially hydrogenated  

and that turned out to be really really bad so  now they do more fully hydrogenated but if you  

check the labels you'll find that virtually all  margarine still has partially hydrogenated on the  

label and when you partially hydrogenate something  you turn it into a trans fat and a trans fat it  

starts off being one of these oils we talked about  but then we change the molecule even more so now  

it's really really super toxic and it changes the  function of your mitochondria and it basically  

poisons them your mitochondria is the thing inside  your cell that makes 95 percent of your energy the  

energy for your thinking and doing everything you  do comes from the energy from mitochondria and  

these mitochondria are very sensitive to oxidative  stress to free radicals and these trans fats just  

one of a thousand bad things they do is they  interfere they increase the free radicals in  

the mitochondria and basically poison them so  a lot of longevity has to do with how healthy  

your mitochondria are so that's why they figured  this out and now trans fats are banned basically  

and they have to put it on the label if they  have any trans fats so it must be disclosed  

but can you trust it what does it mean if  something is trans fat free because we know  

when something is partially hydrogenated it does  have trans fats the question is how much so you'll  

find very often on the label that it's partially  hydrogenated and yet it says on the front of the  

package trans fat free and the reason they can  do that is they reduce the serving size down to  

something very very small and as long as there is  less than 0.4999 grams of trans fats per serving  

they round it to zero and now they call it trans  fat free but it's not trans fat free it's just  

less than half a gram per serving which can still  be a huge problem so just understand what they're  

doing and and how this stuff works food number two  is donuts and it's not just donuts but understand  

as I'm going through these categories it's the  food I talk about and all related Foods that's  

why we have to understand the principles and the  mechanisms rather than just memorizing a list  

so what's so bad about Donuts well it combines  virtually every one of the bad things that we have  

talked about in this list so they're Shock full  of sugar they are full of starch in the flour they  

make them they have gluten in them which causes  allergies and sensitivities they cook them fry  

them in seed oil they have some oil in the dough  already and then they fry them in more of this oil  

and with the deep frying they go through all of  the same problems it's like it's almost like they  

tried to combine all the bad things the only thing  we don't have in here really is alcohol and they  

would probably try to put it in there but it would  cook out when they deep fry it so they missed that  

one and of course they'll have some chemicals on  those artificial fake flavors that they put in all  

that processed foods and problem food number  one I would say is sugar and the reason I put  

that I would say Donuts are probably a little  worse in how it combines all those bad factors  

but sugar is the number one worst food because  it's everywhere it's empty calories we don't get  

any nutrition it upsets virtually every metabolic  process in the body fifty percent of the sugar is  

the fructose which acts very much like alcohol and  creating fatty liver and it is very very addictive  

so a lot of the things that are bad for you  there's kind of a limit in how much you will eat  

you'll have a few things you'll have a few bites  and then then you're good you go eat something  

else but sugar doesn't work like that after  you've had a soda or you can have another and  

very often people can drink a two liter bottle in  a day they can drink a bottle or a half a gallon  

or a gallon of sweet tea in a day because sugar  is so addictive and it doesn't leave any sense  

of fullness at all and like I said the problem  is that it is in so many things some people are  

aware of it some people don't really think about  it but in things like soda that you can drink one  

after the other and when I say sugar I'm including  high fructose corn syrup they're the same molecule  

just slightly different configuration it's in  cookies and desserts and ice creams and in food  

that we all very often don't think about like  barbecue sauce is sweeter than Coca-Cola even  

and it is ubiquitous it's in virtually all  processed foods and that's the problem with  

sugar is that we get it everywhere and remember  that everything that we talked about here is bad  

because it contributes to inflammation oxidative  stress and insulin resistance and virtually all  

of the foods you're told that causes heart disease  are fine if you lay off the stuff that we talked  

about as bad if you enjoyed this video you're  going to love that one and if you truly want  

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