9 Foods That Lower Your Cholesterol

[@bernadetteswanson3304]

I am so excited! I got my latest cholesterol results back, and I am down to 180 from a high of 260. All on WFPB, no added oil, no drugs. Just going plant-based didn't work because the vegan processed foods are high in fat. I eat a fruit bowl and oat groats most mornings and definitely include nuts & seeds. 😊

[@DrLaurieMarbas]

Perfect!!

[@ZmogusJaponija]

after I went vegan - straight to WFPB - I was actually amazed how much unhealthy food and recepies some vegan groups and forums are sharing. Also all this obsession about meat substitutes, steak substitutes, cheese substitutes...cannot understand why we need those substitutes, when we have amazing whole food and endless posibilities to make them so tasty - and without processing them or adding bunch of oil, sugar, etc

[@billieread2116]

Dr Marbas have you heard any of the talks by Dr Pete Rogers on chef AJ’s channel? He says soy, flax, nuts, seeds and even oatmeal are bad. I believe what you say but I’m confused. Thanks for your guidance.

[@ZmogusJaponija]

@@billieread2116 there always be individuals going against science and evidence. You should rely not on people but on scientific evidence. Of course, if you eat 200 grams of wallnuts every day, you will definitely gain weight. Or if you will eat proessed oats, sugar will spike.

[@amycaruthers7858]

@@billieread2116I have the same question!

[@karlhungus5554]

*Nine Foods That May Lower Your Cholesterol* 01:17 - #1 - Oats and Barley 02:19 - #2 - Nuts and Seeds (also see 9:59) 03:36 - #3 - Beans and Legumes 04:41 - #4 - Avocado 05:25 - #5 - Fruit High in Pectin 06:05 - #6 - Soy Foods 08:22 - #7 - Ground Flax Seeds 09:12 - #8 - Whole Grains 09:33 - #9 - Garlic 09:59 - Nuts and Seeds - Benefits, Context, and Cautions

[@DrLaurieMarbas]

Yes

[@ShirleyMatos-cm5dp]

I just love your videos!

[@DrLaurieMarbas]

Thanks!

[@abjkl]

Thank you for talking about fats. A lot of plant-based doctors suggest very-low fat is the only way. They seem to vilify fats the same way keto people vilify carbs. Thanks for the great content you're putting out!

[@DrLaurieMarbas]

You are welcome. Healthy whole plant foods fats are very important to include in our diet.

[@timberryman7408]

Great video thank you

[@DrLaurieMarbas]

Glad you enjoyed it

[@maryellenbunce7751]

Thank you for this timely video. Been banging my head against the wall in conversations with my mom for years. She just was released from the hospital after having 2 TIAs. They put her on statins even though her cholesterol is only 101 (good genes 😅 not diet ). She doesn’t want to take it. I can send her this video in reinforcement to my words. A few simple changes 👍🏻 And who doesn’t love oatmeal with fruit and nuts!

[@DrLaurieMarbas]

Good luck!

[@Suzi-sd5sz]

Thank you so much for addressing the fact that healthy fats are good. I went down the road of no fat or oils as did you and I have found that I do not feel well. I need my fats. I'm very thin and got thinner eliminating things. I feel so much better eating some nuts and healthy fats. Whole grains sometimes are shunned by some whole plant food enthusiasts. Glad to hear you approve.😊

[@DrLaurieMarbas]

So important not to limit yourself.

[@timberryman7408]

Is psyllium husk good to help lower cholesterol ? If so how much should I take daily? Thank you

[@DrLaurieMarbas]

Yes! 1/2-1 tsp daily

[@liciamiller2641]

Do you have a video about sleep? I have been struggling with getting sufficient sleep and I would love your take on that. Please keep doing all of your amazing work.

[@DrLaurieMarbas]

Great suggestion! I will work on that.

[@ZmogusJaponija]

I love that every intelligent and good looking Dr. with good scientific backgroud comes up with the same conclusions on almost every health/longevity topic. There must be something very right with WFPB lifestyle. It's just a pitty, that this channel has so little subscribers, same with J. Fuhrman or Dr. Greger. But I guess it reflects the overall tendency of humanity no turn away from truth, especially if that is "difficult to swalow" truth. Its much easier to believe some kind of big conspiracy around LDL, meat, fat, etc. Anyways. I wish you all the best Dr. Laurie and I really thankful for the work you do for the benefit of beings.

[@DrLaurieMarbas]

❤️❤️❤️

[@whatrubbishthishandle]

Poor promunciation. Not easy to understand

[@sherriedampeer8574]

Replay from Brooklyn NY

[@aiqing-yun]

I heard that peanuts are technically not nuts. However, since they are legumes, and legumes made the list, I was wondering if peanuts in moderation would lower cholesterol. Thank you for this wonderful video.

[@DrLaurieMarbas]

Hum I haven’t seen research on peanuts specifically

[@cathylong1301]

Are oats ok if you have issues with gluten. Also what if you have trouble digesting nuts ? Probably just start with a few at a time ?

[@DrLaurieMarbas]

I would get gluten free oats. Just to make sure they are made in a gluten free facility. I would soak seeds and start with them.

[@cathylong1301]

Thank you ! 😊

[@pamclyncke5096]

I didn’t realize that nuts help with Nitrous oxide production. Very good to know.

[@DrLaurieMarbas]

So many benefits.

[@sherriedampeer8574]

I've subscribed 😊

[@DrLaurieMarbas]

Thanks for subbing!

[@StevieWebb-nf1is]

Me too😊

[@ceeemm1901]

Does eating oats and barley work for familial hypercholesterolemia or just for dietary intake of cholesterol? Thanks Doc, great videos.

[@DrLaurieMarbas]

Good question. It may help a little with numbers but it definitely would help with inflammation another VERY important factor to consider. You will still likely need medication.

[@JPMasonDun]

I’m ingesting all of the items you mentioned, but it’s not on a daily basis and NOT in the quantities you outlined. Does that mean I’m not getting enough of the good things? Or as long as I’m eating those items on a weekly basis I’m still iin good standing health wise? You know so much more than my Primary Care Physician. Thank you

[@DrLaurieMarbas]

I think weekly is fine.

[@dgr2215]

Hi Dr. Marbas - Have you seen powders such as Beetroot or Amla help with lowering LDL? If so, what kind of results might we expect? Thanks!

[@DrLaurieMarbas]

Yes I have. Beetroot will lower BP and AMLA powder 1/4-1/2 tsp twice a day will improve cholesterol and blood sugars. Results will vary depending on other dietary factors.

[@karlhungus5554]

Dr. Marbas: Without concern about beta-glucans or cholesterol control, is there any downside to eating uncooked rolled oats? I normally prepare organic, gluten-free rolled oats by letting them sit overnight in almond milk in the fridge. Then, in the morning, I add a banana and 6-8 walnut halves. Would cooking the oats be any better? Or, does it not matter? I notice no digestive troubles in eating them soaked in almond milk.

[@DrLaurieMarbas]

Uncooked is fine.

[@Swanky95472]

I am eating two Brazil nuts a day! I guess I’m gonna knock that down to once a week now!

[@DrLaurieMarbas]

:)

[@Suzi-sd5sz]

Is amla once a day rather than twic okay if you are taking 1/2 tsp?

[@DrLaurieMarbas]

You could always test it.

[@Suzi-sd5sz]

@DrLaurieMarbas How do I test it? I am taking I am taking a half teaspoon in the morning now in applesauce which seems to work out fine assuming the test is whether or not you get a digestive disturbance.

[@jamesmcbeth4463]

Mmkay, but cholesterol levels aren't a 100% accurate indicator that there's atherosclerosis, right? It could give us an educated guess that there is some atherosclerosis.

[@DrLaurieMarbas]

Research shows a positive correlation between LDL levels and atherosclerosis, but it's not a perfect predictor. LDL as a Risk Factor: High LDL cholesterol (LDL-C) is a well-established risk factor for atherosclerosis, the buildup of plaque in arteries. This makes sense because LDL transports cholesterol throughout the body, and excess LDL can contribute to plaque formation. Studies have shown a connection between LDL levels and increased plaque size and reduced artery passage www.ahajournals.org/doi/full/10.1161/01.cir.0000103664.47406.49 Not the Whole Story: However, the relationship isn't always straightforward. Some studies show weaker correlations in certain demographics or when other factors are present www.sciencedirect.com/science/article/pii/S0022227520312748. Additionally, people with normal LDL can still have atherosclerosis, and some with high LDL might not www.jacc.org/doi/10.1016/j.jacc.2017.10.024. Other Factors at Play: This suggests other factors like genetics, inflammation, and HDL (good cholesterol) levels also play a role in atherosclerosis development. Research indicates the LDL/HDL ratio might be a better predictor of risk than LDL alone, since HDL helps remove LDL from the bloodstream pubmed.ncbi.nlm.nih.gov/35715736/. You could also request your doctor to order a CAC score for further evaluation.

[@nirvana328]

ApoB levels (and a one time LPa)is the more direct marker, but not all labs offer this and most insurances dont pay for it