Use these foods to structure the best evidence-based meal to reverse and stabilize arterial plaque and atherosclerosis. We go over the most high-yield foods, best exercise, and a supplement that actually has evidence to support it.
Chapters:
00:00 Best Meal to Unclog Arteries
00:38 Overall strategy
01:20 Plaque formation
02:34 How to get Lycopene
03:23 How to approach Phytosterols
04:55 Flavonoid-rich foods / Catechins
06:13 Extra virgin olive oil
06:49 How to approach seafood
07:42 “Heart-healthy” foods to avoid
09:21 Best exercise to reverse plaque
10:10 Best supplement
10:38 Bonus tactic
Dr Kim is a physician, board-certified in Internal and Obesity Medicine, with a passion for preventive health, weight loss, metabolic health, and longevity.
Partnership inquiries – please email:
drkim@sixteenth.com
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Supplements I personally take
Magnesium (Amazon):
Vitamin D (Amazon):
Fish Oil (Amazon):
Psyllium Husk (Amazon):
Health Tools I Personally Use
Blood pressure monitor (Amazon):
Smart Body Scale (Amazon):
Air Purifier (Amazon):
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DISCLAIMER:
Individual results may vary and really depend on individual circumstances and approach taken; incorporating all the changes mentioned in the video does not guarantee the result shown in the thumbnail of this video
This video is for general information and educational purposes only and does NOT constitute the practice of medicine or other professional health services, including giving of a medical advice. NO doctor-patient relationship is formed. The use of this information and the materials provided in the video is at user’s own risk. The contents of the video are NOT intended to be a substitute for professional medical advice and are NOT intended to treat, diagnose, cure or prevent disease. You should NOT delay or disregard obtaining medical advice for any medical condition you have and you should first seek the assistance of your healthcare professional(s) for any such condition(s). You should NOT make any changes in your health regimen, diet, medications, or supplements, activity/exercise before first consulting your physician or healthcare provider and before first obtaining a medical exam, diagnosis, and prescription/recommendation from your physician or healthcare provider. Leonid Kim MD will not assume any liability for any direct or indirect losses or damages that may result from use of the information contained in this video, including but not limited to, economic loss, injury, illness, or death. Furthermore, all content in the video is subject to change without notice, so the content creator assumes no responsibility for the accuracy of information contained. Please review all information regarding any medical condition or use of medications and/or supplements with your physician or healthcare provider.
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this is mainly for soft plaque. once it's calcified, can it be reversed through food and exercise alone?
As i am a pharmacisct it is a good health information
Red Bell peppers?
eat an apple everyday
✨️Lovely Ji ⚕️ We Heal as One 📿 Eternally grateful 🥥 Holy 🌎
I’m trying to feed my husband who is bed bound under hospice the best foods but it’s difficult.
“ down stream”😊
rice cakes are dangerous too!
When you say “reverses” atherosclerosis, do you mean that existing plaque is reduced?
ya'll need to stop helping people live for sooooo long. I'm looking to buy property and our roads are conjested in 2026 with healthy old farts. Besides, not everyone deserves to be on earth for 100 years, just saying.
Do you work with dietitians? Are there things dietitians have expertise in that you don’t? Or are dietitians useful to help clients actually implement the healthy foods and lifestyle changes involved?
I'll save you the time of watching the video. The answer is eating meth trust me
So informative and explained in a clear format. Thank you 🙏
Intermittent fasting is the key.
Will a hot tub work?
Very well put together and informative video thank you so much
I'm an American living in Ankara, Türkiye, and my wife and her mom are incredible cooks. We eat this stuff all the time.
Garlic and an onion per day will keep the ladies away
Too long winded. Please be more concise.
What about the ice baths?
Yes, people with higher lycopene intake tend to have lower heart disease risk, but those people also eat more vegetables and live healthier lives overall, so can you really isolate lycopene like this? I don't believe you can because the research does not prove it conclusively.
I cleaned my arteries by using garlic
Is it better to dilute juice with water? I always water down juice 1:1 because I find juice too sweet and the flavour too powerful.
Thanks for always give us the research sources and stating when they are anecdotal! Your videos are the best!
EAT:
Red and pink fruits and vegetables.
Phytosterols – nuts and seeds (flax and sesame), legumes, carrots, whole grains, avocados, broccoli.
Flavonoids – berries, apples, oranges, onions, leafy greens, cacao.
Extra-virgin olive oil – polyphenols and saturated fats.
Fatty fish – omega 3 (eat 3 times a week)
DON'T EAT (Atherosclerose):
Inflammatory food, specially sugar:
Pastries – cereals
Process carbs – flavoured yogurts
Juices – any type.
Fresh fruits ok.
OTHERS
Exercise: High intensity training.
Age garlic extract
Sauna
How to stay healthy :
Step 1 : FREE
Step 2 : $$$$$$$$$$$$
Unfortunately all of our produce is poisoned by pesticides so there's that
How long would you stay in the sauna?
I’m 77 and for the last thirty years I’ve eaten two or more cloves of raw garlic most mornings often with a banana which cuts the “heat” of some cloves.
After an hour or so the garlic smell disappears. If I can taste it then others can smell it. Also I eat raw red onions and EVO. No body odor from it either. My clothes and bedding are also free of smells. I think cooking it changes the way our bodies handle it creating more residual smells.
So far no known issues in the tissues.
Do you have any meal plans I can follow a doctor?
You are exceptionally smart.
Thank you for caring deeply about people and sharing your knowledge ❤
Very informative and helpful! ❤
I am 44 Years old Every single day without fail
My FIRST meal which is my Breakfast/Lunch is a always a Salad consisting of
1) Aurugula & Watercress
2) Raw Crushed Garlic and Red Onion
3) Premium EVOO & Organic Balsamic Vinegar
4) Olive, Pickled Beets, Avocado
5) Walnut, Pumpkin Seed, Pistachio
6) Canned Sardines and Egg with Cayane Peppers
7) Greek Yoghurt with BlueBerry and Cacao Nibs
8) Cod Liver Oil and Spirulina
I feel energized and healthy
I really stand by this ancient wisdom quoted by the late Steve Jobs
“If you don’t eat your Food as Medicine, you will eat Medicine as your food”