Name: 清理動脈的最佳晚餐 (The Best MEAL to Clear Out Your Arteries)
Uploaded: 2025-09-03T07:27:06.000Z
Duration: 12 min 46 s

關係子句

Let's talk about the best meal that you could eat to help reduce plaquing in your arteries or even help prevent cardiovascular disease.

讓我們來談談能幫助減少動脈斑塊甚至預防心血管疾病的最佳飲食。

Now I've done a lot of videos on what to avoid to prevent heart disease.

現在，我已經制作了很多關於預防心臟病應避免什麼的視頻。

Today I'm going to primarily focus on what to eat, okay?

今天我主要談談吃什麼，好嗎？

But we first have to give you a little background of what is going on behind the scenes as far as cardiovascular disease and primarily we're going to talk about plaque.

但我們首先要給大家介紹一下心血管疾病的幕後背景，我們主要要談的是斑塊。

Plaque is a combination of calcium, protein, and cholesterol.

斑塊是鈣、蛋白質和膽固醇的結合體。

Many times the calcium is the result of biofilms.

很多時候，鈣是生物膜的結果。

It's a colony of microbes that these microbes have built these little calcium igloos or shells to protect themselves so they can go underneath the radar.

這是一個微生物群落，這些微生物建造了這些小鈣小屋或外殼來保護自己，這樣它們就可以躲在雷達下面了。

So when you see calcium plaque in the arteries, underneath that plaquing there could be a microbial community and biofilms tend to accumulate on roughen edges, right?

是以，當您在動脈中看到鈣斑塊時，斑塊下面可能會有微生物群落，而生物膜往往會在粗糙的邊緣積聚，對嗎？

If the arteries were nice and smooth and strong, they probably would never accumulate on the arteries, but the question is what causes them to get stuck on the inside of the artery wall in your coronary artery, for example?

如果動脈非常光滑結實，它們可能永遠不會積聚在動脈上，但問題是，是什麼原因導致它們粘附在動脈壁內側，例如冠狀動脈內側？

Well, that would be some type of, they call it lesion or oxidation or inflammation or damage from excessive sugar in the diet.

嗯，那應該是某種類型的，他們稱之為病變、氧化、發炎或飲食中過量糖分造成的損害。

It could come from omega-6 fatty acids, junk foods, alcohol, all sorts of things.

它可能來自歐米伽-6 脂肪酸、垃圾食品、酒精等各種東西。

So when you see plaquing, you're also going to see this LDL, a very specific kind, the small dense particle size, and that's correlated too with a high sugar, high carb diet and some of this cholesterol in this little package and that's what the LDL is.

所以，當你看到斑塊時，你也會看到這種低密度脂蛋白，一種非常特殊的、小的緻密顆粒大小的低密度脂蛋白，這也與高糖、高碳水化合物飲食和這種小包裝中的一些膽固醇有關，這就是低密度脂蛋白。

它是一種攜帶膽固醇的蛋白質。

Cholesterol doesn't exist as cholesterol in the arteries like free floating.

膽固醇並不像自由漂浮物那樣以膽固醇的形式存在於動脈中。

It's always in a little shuttle bus, but the cholesterol is coming in the form of Band-Aid with the cement, the calcium.

它總是在一輛小班車裡，但膽固醇是以Ok繃的形式和水泥、鈣一起出現的。

And then also you're going to get a fibrous tissue, like a protein cement that kind of mixes in with the calcium and the cholesterol as a Band-Aid.

然後，你還會得到一種纖維組織，就像一種蛋白質水泥，與鈣和膽固醇混合在一起，就像Ok繃一樣。

And then you'll see like a thrombus or a clot forming too in that same area.

然後你會看到血栓或血塊也在同一區域形成。

So given that information, what can we do to prevent, slow down or reverse this situation?

那麼，鑑於這些資訊，我們可以做些什麼來預防、減緩或扭轉這種局面呢？

There's several things to know about this.

One of the controlling vitamins with calcium is vitamin K2.

維生素 K2 是控制鈣的維生素之一。

Vitamin K2 drives the calcium into the bone.

Without enough K2, calcium tends to develop in the soft tissues of the body, not just your arteries, but also in the joints as well.

如果沒有足夠的 K2，鈣就容易在人體軟組織中形成，不僅是動脈，關節中也是如此。

And there's one more point about biofilms.

There's some interesting things about biofilms, especially when we're dealing with placking in your arteries.

生物膜有一些有趣的地方，尤其是當我們處理動脈血管堵塞時。

There's several studies that I've found that links periodontal bacteria, the bacteria in your mouth, this pathogenic bacteria actually ending up in the placking in your arteries.

我發現有幾項研究將牙周細菌（即口腔中的細菌）與致病細菌聯繫起來，這些致病細菌實際上最終會在動脈中凝結成塊。

I mean, that's interesting because what are these periodontal bacteria, they're pathogenic, in your mouth doing in your heart.

我的意思是，這很有趣，因為這些牙周病細菌是致病菌，它們在你的口腔裡會對你的心臟產生什麼影響？

Now you have to realize like in the mouth, you have over 700 different species.  Not just bacteria, but different types of bacteria in your mouth.

現在你必須意識到，就像在口腔裡，你有 700 多種不同的細菌。  不僅僅是細菌，口腔中還有不同種類的細菌。

And one of the reasons why the bacteria can actually go through the pores, through your gums and into your bloodstream is the same reason why bacteria can leak from your intestines into your bloodstream.

細菌之所以能穿過毛孔、牙齦進入血液，其中一個原因就是細菌能從腸道滲入血液。

That's called bacterial translocation, where bacteria is moving through the wall.

這就是所謂的細菌易位，即細菌穿牆而過。

So that allows the microbes to go right through these little holes into your bloodstream.

這樣，微生物就能通過這些小孔進入血液。

So high vitamin C foods are definitely necessary for this meal.

是以，高維生素 C 的食物絕對是這頓飯的必需品。

So foods with large amounts of vitamin C would also be a good thing.

是以，含有大量維生素 C 的食物也是一件好事。

First of all, it helps prevent those lesions on the inside of the wall of the artery called endothelial tissue.

首先，它有助於防止動脈壁內側被稱為內皮組織的病變。

When you're low in vitamin E, which is a very powerful antioxidant, you can get a lot of oxidation and inflammation.

維生素 E 是一種非常強大的抗氧化劑，如果維生素 E 含量不足，就會導致大量氧化和發炎。

Also, it's important in the heart muscle itself, keeping your oxygen high and preventing an actual heart attack.

此外，它對心肌本身也很重要，能保持高含氧量，防止心臟病發作。

So we have vitamin K2, very important, vitamin C, very important, and vitamin E.

是以，我們有非常重要的維生素 K2、非常重要的維生素 C 和維生素 E。

And the other important thing with the heart, especially to avoid that lesion in the artery, is to keep your omega-6 fatty acids very low and keep your omega-3 very, very high.

對心臟來說，另一件重要的事情，尤其是為了避免動脈病變，就是要把omega-6脂肪酸控制在非常低的水準，把omega-3脂肪酸控制在非常非常高的水準。

So a really important thing in this meal should be omega-3 fatty acids.  All right.

是以，這一餐中最重要的就是歐米伽-3 脂肪酸。  好的

Well, let's start from the top omega-3 fatty acids.

那麼，就讓我們從最重要的歐米伽-3 脂肪酸開始吧。

什麼食物的歐米伽-3 含量非常非常高？

So if you include salmon in this meal, okay, you're going to have a good amount of omega-3 fatty acids, which is going to support the arteries as well as the heart muscle itself.

是以，如果在這一餐中加入三文魚，就能攝入大量的歐米伽-3 脂肪酸，從而對動脈和心肌本身起到支持作用。

And having enough omega-3 will decrease your inflammation as well in your arteries.

攝入足夠的歐米伽-3 還能減少動脈發炎。

And doing that can actually lower blood pressure as well.

There's something else that I think is very, very important in preventing and even maybe reversing some of this plaquing in the arteries.

我認為還有一點對預防甚至逆轉動脈斑塊非常重要。

This thing has like seven times the requirements of vitamin C.

這東西的維生素 C 含量相當於人體需要量的七倍。

It also is one of the most microbial dense foods that you can eat, giving you a strong probiotic effect with high levels of lactic acid bacteria.

它也是微生物密度最高的食物之一，含有大量乳酸菌，具有很強的益生菌效果。

Now, let me just kind of discuss lactic acid bacteria.

It's a group of many different types of bacteria that is usually involved in fermentation.

它是由許多不同類型的細菌組成的一個群體，通常參與發酵。

And so the food that I'm talking about is sauerkraut.

And sauerkraut is loaded with this lactic acid bacteria.

And lactic acid bacteria as a standalone thing is very interesting because it can act as an ACE inhibitor to help lower blood pressure.

乳酸菌作為一種獨立的物質非常有趣，因為它可以作為 ACE 抑制劑幫助降低血壓。

It can inhibit biofilms, which is very, very cool.

它可以抑制生物膜，非常非常酷。

It can decrease the risk of cardiovascular disease by supporting your gut.

它可以通過支持腸道來降低罹患心血管疾病的風險。

There is a huge relationship between a healthy gut with the right microbes and a healthy heart.

健康的腸道和正確的微生物與健康的心臟之間有著巨大的關係。

Also, this lactic acid bacteria can help regulate LDL cholesterol, especially the small dense particle size LDL.

此外，這種乳酸菌還能幫助調節低密度脂蛋白膽固醇，尤其是密度小的低密度脂蛋白。

And having enough of this lactic acid bacteria can enhance your production of secondary biosalts, which can help the absorption of more vitamin E, vitamin D, and vitamin K2.

有足夠的乳酸菌可以促進次級生物鹽的產生，有助於吸收更多的維生素 E、維生素 D 和維生素 K2。

All three of those are fat soluble and can greatly support the cardiovascular tissue.

這三種物質都是脂溶性的，可以極大地支持心血管組織。

And it just so happens that sauerkraut is loaded with vitamin K2.

Now, normally vitamin K2 is in certain hard cheeses, fats, but microbes can also make K2.

現在，維生素 K2 通常存在於某些硬奶酪和脂肪中，但微生物也能製造 K2。

Just to summarize what sauerkraut is, it's a superfood for the heart.

總而言之，酸菜是一種有益於心臟的超級食品。

It supports the gut lining to prevent these microbes from traveling through a leaky gut up into the heart.

它能支持腸道內壁，防止這些微生物通過滲漏的腸道進入心臟。

It has many different diverse types of microbial entities that can greatly help you in many different ways.

它有許多不同類型的微生物實體，可以在許多不同方面為你提供極大的幫助。

And then sauerkraut is loaded with vitamin K2 to keep the calcium out of the arteries.

此外，酸菜還富含維生素 K2，能防止鈣進入動脈。

It's loaded with vitamin C, like I said before, seven times the RDA.

它富含維生素 C，就像我之前說的，是 RDA 的七倍。

So that gives you a tremendous amount of vitamin C that can directly inhibit biofilms, as well as act as an antioxidant in your arteries, preventing these lesions or damage to the wall of the arteries.

是以，大量的維生素 C 可以直接抑制生物膜，並作為動脈中的抗氧化劑，防止動脈壁的病變或損傷。

Remember, the biofilms can only stick to an area that's roughened or irritated.

請記住，生物膜只能附著在粗糙或受刺激的區域。

So if your arteries are smooth, they can't quite stick to the inside of your arteries to form the placking in the first place.

是以，如果您的動脈是光滑的，它們就無法完全粘附在動脈內部，從而首先形成斑塊。

And the last part of this meal is a big arugula salad with several things in it, which I'm going to cover.

這頓飯的最後一部分是芝麻菜沙拉，裡面有幾樣東西，我會一一介紹。

But arugula as a vegetable is a superior salad green compared to regular lettuce, because first of all, it's cruciferous.

但芝麻菜作為一種蔬菜，比普通生菜更適合做沙拉，因為首先它是十字花科蔬菜。

是以，它對肝臟真的很有好處。

It has blood glucose lowering properties.

It's loaded with something called DIM, which can help lower biofilms directly.

它含有一種叫做 DIM 的成分，可以直接幫助減少生物膜。

它還含有纖維，可為細菌提供營養。

And it's also loaded in potassium, which can help keep the arteries softened.

此外，它還富含鉀，有助於保持動脈軟化。

And then of course, on that salad, I would put extra virgin olive oil, the real stuff has significant effects on blood pressure.

當然，我還會在沙拉上放特級初榨橄欖油，真正的橄欖油對血壓有顯著的影響。

Not to mention it has very powerful anti-inflammatory effects as well.

更不用說它還有很強的消炎作用。

Then I would also add apple cider vinegar, but you can also use balsamic vinegar red, but the acetic acid in the vinegar has many properties to help lowering the risk of cardiovascular disease.

然後，我還會加入蘋果醋，但你也可以使用紅醋，不過醋中的醋酸有很多特性，有助於降低心血管疾病的風險。

It's great for helping regulate your blood sugar.

It can help mobilize your bile salts, and it has anti-inflammatory properties.

它可以幫助膽鹽的流動，並具有消炎作用。

And then if you add sunflower seeds, we can spike more vitamin E.

如果再加上葵花籽，我們就能攝入更多的維生素 E。

And like I said before, vitamin E is very, very important.

就像我之前說的，維生素 E 非常非常重要。

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清理動脈的最佳晚餐 (The Best MEAL to Clear Out Your Arteries)

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