Best Diet to UNCLOG Arteries 

Gil, I wanted to write this out for you in the chance you get to see this, as well as for anyone else who may be in the comments who can relate. I am almost 30 years old, have a BS in computer science so I have a background in lots of logic and reasoning, analyzing data. During COVID I started getting heavily into nutrition with my extra time, experimenting and being exposed to these new trends of intermittent fasting, prolonged fasting, low carb, keto, carnivore, "ketovore", early Time Restricted Feeding, and all the other variations of the trends. I listened to many, many hours of podcasts on the hate for seed oils, that saturated fat getting the bad rap in the 50s and 60s was a mistake, that processed foods are the enemy. I couldn't say how many hours I was spending listening to discussions on nutrition and long term health. I believe it was one of your videos on saturated fat I found first, almost two years ago. And at first, my thought was "here we go again, another biased doctor being paid to go against the trend that's actually helping people". At this point I had lost 100 lbs after being morbidly obese for 15 years, gained muscle, improved my flexibility, decreased my A1C to well into the low normal, same with blood pressure, drastically improved my stiffness and inflammation, constantly got told I look even younger. It would be easy to put myself on a pedestal at this time. I wanted to dislike your videos, because you were saying things that made me yet again challenge some of my beliefs, such as carbs, too much saturated fats, and grouping all seed oils together, using the appeal to tradition ("we ate this way for thousands of years, so it has to be the best" argument). You helped me with not just your data, but explaining why to stay critical in a respectful and inviting way. I continue to watch your videos not just for your content, but because you felt like my older experienced online brother scientist to me, helping me be a better researcher, and stay more true to trying to be a proper scientist, not caught up into just looking for what I want to hear. So that you for taking time in your videos, and even making special videos, to explain what makes something more or less credible, why an argument doesn't work, what to look for in studies as well we reminding the hierarchy of types of studies. You are doing great work. 💙

I love the summary at the end of the video, that not only talks about what not to eat, but also focuses on what to actually eat. Thanks a lot for making the research accessible!

"Ask them why they're not showing you the evidence. Demand better content and vote with your clicks." Such a strong ending!! I enjoy your content so much, thanks for everything you do!

As expected, we got a well-documented, thoughtfully presented composite video that examined and extracted the BEST information available. You are a master at distilling and presenting without the fluff or nonsense. Thank you yet again for doing the work to bring us valuable, useful information.

I appreciate you using an older trial as your first example to show that this information has been around for a decent amount of time.

Meta analysis shows that regression/reduction of 1% of plaque leads to 20% risk reduction

Vegan for animals for 15 years and will be for life. Im healthier than ive ever been in my life. Its amazing when you do things for others the things you get in return ✌️❤

I tremendously appreciate your focus on actual data and results instead of stories. *This* is why I watch the channel and place a lot of weight on your conclusions. Stories are nice but not when I am contemplating my continued existence above ground. Thanks so much Dr. Carvalho.

I anxiously awaited a study that was between a low carb group who were in a state of nutritional ketosis and who burn fat for energy vs a low fat group that was not in nutrition ketosis and burned glucose for energy. Alas none of the studies met that criteria. Why? Benefit of the doubt is that one does not exist in the scientific literature as of 10/2024. Hopeful that may change in the future. Thanks for the video. Carpe Diem.

Excellent video and great channel. So many vloggers push fads and not facts. This channel is my most trusted RU-vid source of health advice. Thanks Gil!

A whole food, plant based diet, walking 3 miles/day made the varicose veins in my feet and legs shrink down and soften. I can’t afford angiography, so I’m going by what I can see happening and staying on it.

You are a level above all other RU-vidrs and influences! Thank you for your time and effort!

Thank you again for your balanced and intelligent analysis. You keep us sane!

I hope I could like it 100 times to help with the algorithm! Thanx for what you are doing doc. 🙏

An outstanding video summarizing the latest in the science of diet and its relationship to cardiovascular disease. For my money the best you tube channel on the internet. Cuts through all of the confusion with succinct, practical advice for those of us suffering from the disease.

The most level headed nutritionist. Just based on facts and data and no BS

My conclusion for my health needs is: 1. Focus on whole foods. 2. Slightly reduce overall calorie intake. (It wasn't mentioned in this video, but comes up in most studies I've read or heard about.) 3. Don't be afraid to use a little oil if that increases vegetable consumption. Don't be afraid to eat nuts, fish, eggs, or poultry if my body seems to be asking for it. 4. I will reserve the consumption of sweets and processed foods for Christmas and birthdays (about 3-4 time a year). Also, I find that I feel better when I avoid cooking with oil, but drizzling it on salad and cooked vegetables doesn't seem to interfere with energy levels or weight loss efforts. I wouldn't recommend that to anyone else; that's just how my body and mind react.

A consistent theme from health experts is a diet high in fruits and vegetables, some grains, small amounts of dairy combined with strength training and cardio type exercise (walking, biking, etc.)

Interesting. My question is... what were they eating before the new diets? And did the fact that they were not eating that anymore, have an impact? So was the results because of the new diet or the lack of the old diet? Thanks... great video.

A hundred thumbs up. 👍🏽👍🏽 Very important to watch video, practical and factual. The color coded summary was also very cool. Thank you.

I enjoyed this video. Practical in real life.

As for eggs, it has been shown that one egg or 10 (or 100) doesn't make a different with MOST people's cholesterol numbers. For some, like me, any speck of cholesterol (and plant sterols) is absorbed into my body like a sponge. I am a hyper absorber of both of those sterols. We need to understand that we are all different and a one size fits all dietary plan does not make for a great 'individual' dietary plan, but it's a start.

I'm watching and am just on the first trial. Something seems obvious to me. It needs to be known what happens with the control group. For example, if they get 3% worse and the trial group gets 3% better, then the true benefit is 6% better, because without the trial lifestyle changes, they would have ended up as the control group.

Extremely valuable information. Thanks for doing this Gil.

Great vid! I would like to see Gil review rfk jr's claims with respect to his apparent position as the health guru to make america healthy again.

Great information. Thanks, Gil!

Dr G, I would love to watch you interview Dr Ford Brewer. He is Cardiologist who worked at Hopkins. He reversed his plaque.

I always appreciate you researching all the studies. I totally agree. I think too many variables to just say one diet fits all. also like Dr, William Li's take on what foods to heal & why. Moderation I believe is one of the Biggest factors in all diets. Again ,Thank you so much for doing the work for us ,so we can make the best choices for our over all health 👍

Good sir. You rock. Thanks for caring and sharing!

Excellent presentation. Now it’s down to us!

Many thanks for another awesome video Dr Carvalho. Much appreciated as always!

Fantastic breakdown. Thanks to you and your Team! You did a great job!

Great information, as usual!! Love your wrap up at the end with the foods that should be avoided for heart health - no matter what dietary pattern you follow, everyone can agree on that point! Thank you 😊

Gil, thank you very much for presenting this very important video that will benefit so many people 🙂

So basically you should eat a natural, unprocessed diet. ❤

Excellent summary and big picture summary of the topic.

So excited to watch this. Is there any research on full fat dairy vs nonfat dairy for those with elevated lipoprotein a ?

You are the BEST!!! Thank you ❤

I like the recap at the end it was really helpful!

Great video, however if the question at the beginning is 'has this ever been done before on social media?' the answer is yes. Physionic. I follow eight health, lifestyle, nutrition, molecular medicine channels including this channel and physionic. At this level of excellent coverage there is room for more than a few.

Many thanks for your high efforts in bringing us great quality content! Much appreciated 👍

What an excellent video

Hi dr Gil. Useful, clear and fantastic as always… well, even more! One question, did any trial look for correlation between frequency of daily meals and results? Or time of eating and results or events? Just a curiosity. Thank you so much! ❤❤❤

Fantastic content once again. You're saving lives.

Great job again! Many thanks Dr. Carvalho!

Please discuss which medications will reduce plaque. Thanks!

Excellent. I was not clear on the second tier of foods, olive oil, fatty fish, etc Did he say they can be included or not?

Very helpful and simple, Glad i found this video

Thank you very much for your very useful, life saving work. However, I am disapponted by the tiny results. The risk reduction is of course relative...However, it is better to face reality, without false expectations.

You're awesome, Gil! The same questions I ask my physicians: What would you do if you or your loved one is in my situation? And not what the guidelines say.

Isn't the stiffness of the arteries the ultimate cause. And thus the question becomes what diets favor the stiffing of the arteries? Or alternatively, what diets favor the flexibility of blood vessels?

Top notch content, best most comprehensive nutrition channel on You Tube.

Best as always.

I would really like a low fat WFPBD mixed with exercise RCT to see if the difference is bigger or similar to these results.

Hello Dr. Carvalho Would you please do a video on what you eat during a day or week please. Maybe some grocery shopping ideas. Way back in the beginning of your channel you had a grocery store video but it seems to have been taken down. But a updated version of your diet and groceries now that you are doing all this research would be amazing. Maybe some of your original diet ideas have changed. Thank you so much.

Thank you for this high quality content! I'd like to see a video about trials using only meds like statins, ezetimibe, etc, to try to reduce plaque size and events.

One of these days we will have an ALL woman study cuz it’s our number one killer too!!! problem I have is to add enough PROTEIN to prevent muscle loss while loosing weight on DASH etc. I have to make sure my protein is higher or weight lifting is a waste of time. Beans, eggs, fatty fish does that. And BIG BIG FAN of Natto for Breakfast!!!!

What I'm wondering is the delta between excessive calorie toxicity and the actual diets' micro and macro benefits.

I would love to know if the reduction in plaque correlated with a reduction in LDL levels? Since most of us can only rely on LDL and other blood tests, are these reliable indicators that indicate reduction in plaque size? Thank you for your videos!

The recommendations seem pretty reasonable. My personal preference is for no meat, no alcohol, no tobacco, no dairy, no or little sugar, no junk food, no soda, no candy, no coffee, limit saturated fat and daily exercise.

What medications are you referring to?

Excellent guidance. Screenshot the stoplight slide near the end and you have a heart healthy diet and add some exercise.

Awesome helpful analysis, thank you!

Would have been nice to know what their LDL-C was during the trial, hsCRP, and BP. My impression of the literature is that the combination of low LDL-C, low inflammation, and low BP is best combination for regression ad avoiding progression.

"Some degree" he said. Remember that folks.

A key thing is that there was no progression in some studies even though regression was very small.

Absolutely your BEST video you have made to date, thank you very much for all your presentations, your the BEST!!

Another great video. I have a question that has been gnawing at me for a while now. Why are potato chips considered harmful? I know that there is evidence of ultraprocessed foods being harmful, like cookies, donuts, as well as some types of saturated fats, but (plain) chips have only 3 ingredients, potatoes, vegetable oil and salt -- no preservatives and not full of weird chemicals. (Maybe flavored chips though?) I get that they might not have much nutrition per calorie but what I'm trying to figure out is, are they actually "harmful" in the same sense as ultraprocessed foods? My guess is that plain potato chips are closer in nutritional profile and in terms of healthiness to a baked potato topped with (maybe a bit too much) olive oil, rather than a donut. What are your thoughts on this?

Whole food plant based. We've known this for a while

Always so intersting. Thank you

Instead of looking only at RCTs, I would collect a series of anecdotes; stories of people who have significantly reduced plaque, using any technique, and try to find commonalities in these. What is most common? Obviously there is room for more RCTs, but who will fund them?

Great video I hope people benefit from this overview of studies

Thank you. I appreciate your work.

Well done! Thank you!

Walnuts, fish, whale blubber and exercise. Don’t smoke or drink alcohol. Have friends and have fun. 😅😅😅

Great video and information. Low saturated fat and high fiber. 💪👏❤️

What medications are you referring to at the end of the video?

I started to laugh at the opening line before hearing the full statement. That said, I appreciate the thorough breakdownof the highest level of evidence. At 42 I've begun making adjustments to my diet in this direction before I experience events.

8% fat intake?! That's an extremely restrictive diet. Not sustainable. Nor worth it.

What's your opinion on "crush APOB below 60, as low as possible, aim for infant levels like 30”? I'm athletic, thin, abstinent qnd went on rosuvastatin: My APOB went from 129 to high 50s. Any plaque clearing expected on top of a clean lifestyle?

Hey Doc. I have a request. I have ADHD and anxiety. I take medication for it (methylphenidate previously, Lisdexamfetamine now). My blood pressure on these meds is through the roof at around 135/90-145/105. It does come down when the effects of the drugs wear off but not by a lot Due to the massive improvement in symptoms and lifestyle these medications provide, I'm not willing to give them up. Can you please do a video on their effects on long-term cardiovascular health?

Love this channel and the facts! Thanks NMS

Seems to me that perseverance pays. The longer you you adhere to healthy habits, the most benefits you get. I mean, should be a no brainer.

I would like to know if their are any trials that measure artery plake after fasting

Great, as always, solid information! Have you ever looked at those anti cholesterol drinks you can buy, and do they work??

So, I'll just keep doing what I'm doing based on what I've already learned here & from other solid sources. 😊 Now I need to learn more about the differences in types of plaque. Sounds interesting. Thanks, Dr. Gil!

Am wfpb now. Enjoy all your vidios thank you.

Would you consider doing a series about diets during cancer treatments? Like keto, or vegan, or fasting (I don't mean for prevention, but for possible effects for cancer patients).

Everything in the green yellow and red portions of diet I do. Ever since dad died in ‘93 at the age of 54 did I stop smoking; exercised 5-6 days a week and now at age 54 also, had a MRI for testing for any plaque in the arteries. Test was done a year or two ago. No plaque detected. I broke down and cried because I was so scared since my dad and I never got tested for it because like him I didn’t want to go on statins. But even though I was the poster boy for good health my LDL levels kept creeping up. My GP said he would like me to go to a cardiologist but I didn’t want to because I didn’t want to face the possibility that I needed a statin. Get to the cardiologist and he asked “so what’s wrong with taking a statin” and I told him because just like my dad I didn’t want to take one because of the possible side effects of those drugs. He said “but what about the side effects of dying?” I couldn’t disagree with him at that point so I started taking rosuvastatin. My LDL plummeted to below 70. So I wanted to test the limits of the drug so the following summer I would eat ice cream almost every single day. For about two months or so. Blood work showed my LDL went up to 170 again. Cardiologist goes “uh, what are you doing?” I told him and he goes “well the statin isn’t a cure all you know” how about we stop with the ice cream” 🤣. I did and after another 4-5 months got blood work done. LDL went back down to 70 or so. ApoB is also good but I still have watch what I eat. 🙂

A great video. Is it possible? Probable may be the preferred term.

Yeah, with such a wide variety of preferences/tastes in patients, I lean toward offering whole food options that align with what they like/gravitate towards. Otherwise, they'll just revert back to ultra-processed junk.100% agree about exercise. Meds are beneficial, though getting patients off meds asap is the aim. Acute care, not chronic care. Great video Gil- thianks!

Super information. Thx for sharing.

Can you do an analysis of vitamin d supplementation for health? Thanks.

Many thanks, very helpful

Great video as always.

GIL simply the best

Were T2D patients included ? I am struggling with reducing my numbers and want to do so. I cannot tolerate statins, so I just take zeta.

personally I have high CAC and am taking high D+K, Lumbrokinase, Nattokinase, and Serrapeptase while trying to walk at least 30 minutes per day. doc has me on 5mg rosuvastatin and 10mg ezetimibe and what was a total cholesterol of 250+ is now around 110 with LDL under 70

great review. many thanks!

Can you please be kind enough to start an audio podcast of your shows. please 🥺