Why I'm On A Strict No OIL No SALT Vegan Diet
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- čas přidán 13. 06. 2018
- I explain why I am on a super strict no oil no salt no processed food vegan diet.
RESULTS VIDEO: • How to Lower Cholester...
My 1st blood test: • Blood Results After Ve...
What I ate no oil no salt: • What I Ate Today on No...
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There are two issues here that I can see: cholesterol is nature’s Band-Aid. If your body is producing too much cholesterol, then there is some kind of inflammation in your body that it’s trying to bandage. Find the inflammation, and your cholesterol will drop. Are you chronically sleep deprived? Are you under a lot of stress? Is your body searching for other vitamins or minerals you might not be getting? Secondly, add foods into your diet that actively lower cholesterol, don’t just take stuff away. Such as make sure you’re eating oats and nuts and flaxseed every day. Soluble fiber!! Your triglycerides fell because you cut out sugar. You’re right, no oils! No saturated fats! But actively seek out foods that lower cholesterol. Those two things should help! They helped me 👍🏻
I agree with Amy to eat oats, and a T of flaxseed or chia seed every day, but watch out for the nuts. I'd avoid nuts and most seeds. Eat whole grains and legumes, potatoes, all sorts, squashes, and plenty of brightly colored vegis. Agree with Charlie to eat a whole food diet so that you naturally get plenty of fiber. There is no end to the variety of vegetables available. This is your job now, to get healthy. Go for it with all the gusto you can muster. Edit: It is recommended to eat your vegis, and some fruit, whole. Juicing alters the fruit/veg in a way that natural fiber might help. Most of us eating this way only eat some berries and maybe an apple, but keep your intake of fruit low. Give it, at least a year.
Amy D. Oh wow!! Very curious. The inflammation part causing the body to produce extra cholesterol. It might be it.
WOW!!!! Solid advice
Counter intuitively animal based or carni with grass finished organs can dramatically improve resiliance to all these daily life stressors. The dogma that veganism isnt worth your health. Try watching paul saladino in dept on animal based diet.
I'm no doctor, but I do have a chronic illness, and I'll say this: be careful as you address this one aspect of your health that you don't mess up other ones. I've fallen down that rabbit hole myself before, and learned the hard way that all parts of our bodies must be taken care of, not just the slightly wonky ones. Good luck!
Can you explain more please. I'm interested as I suffer from chronic illness too.
The How Not To Die Cookbook really was a game changer for me. One thing I do that helps eating without salt is to use hot sauce on all my savory foods. Dr. Greger's hot sauce recipe in the book is easy and epic. I literally put it on everything.
Most commercial hot sauces have a lot of sodium in them. Read the back of the labels carefully. No salt. I like to add garlic and red pepper flakes to substitute for salt. Also lemon juice and vinegar help. I also get a no salt whole mustard from Amazon. It helps to add spice to a lot of foods, you'd never imagine.
@@smallfootprint2961 the best option among the hot sauces is gringo bandito, 25mg sodium per serving. That's quite a bit lower then the competing brands which are typically 100mg or more per serving. But the Dr. Gregor hot sauce is absolutely the way to go for optimum health.
I love that you don’t want to take medicine. My husband wants to take medicine for everything and I don’t like taking it at all. If I don’t need it I avoid it.
Right in the Beans same with my wife. I take no meds but she tells me everything i eat dont have to be neutralist. Says im over doing it with no oil.
Excellent video.. You communicate so clearly and logically. Delightful! I’m impressed with your desire and determination to sort this out.
S Hess thank you!
Vitamin D may be the culprit. My experience with Vit D. It was critically low in winter. Supplementation of 5000 iu per day didn't work until I started working out my quads. My doctor said you have to work your long muscles for the Vit D to be effective in winter. Once I did this and Vit D levels went up, Cholesterol level went down almost too low to 96. My LDL went down slightly and HDL improved 10 points . This is just my experience. Too much Sugar even natural from fruits sends all my numbers especially Triglycerides out of whack, so I restrict to no more than two fruits or 16 oz total per day and a max sugar intake including fruit sugars, carbs sugar etc. to 100 grams per day.
Indio Raj Interesting! From what I’ve heard, the vitamin D bar is sat very low, so that many people are “in the lower range” or even deficient, when they’re actually not. Also, the supplements are apparently not all that good for you and listening to Dr. McDougall, it’s even known in the medical litterateur that they are or can be harmful. Setting the bar low to sell more pills would make sense (it is a huuuge industry).
Personally, I don’t supplement (other than from occasional fortified plant milk) and I live in Scandinavia. 😬
Anyways, while you were “critically low”, did you notice any symptoms?
Speaking of this hormone, how come humans are the only species suffering from this “problem” in areas where there is less sun? 🤔 Maybe it’s because we are the only species hardly using our quads during the winter! 😂 I’m jogging all year around. 😇
Charlie Van Horn There are people called Registered Dietitians or Nutritionists who go to college for the purpose of educating others about proper nutrition. Also, do you have any evidence that eating large quantities of fruit is safe for people with diabetes?
Which muscles are the long muscles? I think this is something I need to put into practice
Better to take nothing than to take D without also taking K.
@@davidsgardell other animals have a layer of fur and kept their ability to make vitamin d
I'm glad I'm not the only one going through this process, thanks for the update! Can't wait for the results
Blueberries, oatmeal, nuts, flaxseeds and beans are helpful to lower cholesterol according to Dr Greger.
Had same problem bothered me more than Doctor. was Vegetarian for yearssss & than went Vegan (now 6 years & I'm a strict Vegan) it came down a little but not much. So they found out my Thyroid was out of wack (my sodium level was too low) so we fixed that & it went down. I still wasn't happy with the count so they did a echocardiogram and looked at all my valves etc. and their clear. So I don't worry about it anymore its a normal level. I know that I eat right and exercise do all the right things. Don't stress about it most Doctor's don't even know or understand Cholesterol.
I heard 1.5 mg of Bergamot (citrus fruit) supplements worked extremely well for lowering the total and ldl cholesterol
Looking forward to your update, Chris!
You look healthy and your mind is sharp! Keep posting and we’ll keep watching
Keep us posted! I’ve been thinking about doing the same diet that you have. Just because my triglycerides have been tested high in the past, everything else is normal. 😊💜
CHRIS YOU AND CRAIG HAVE THE. GREATEST VEGAN CHANNEL'S OUT THERE ON YOU TUBE.THANK YOU SO MUCH FOR SHARING
Thank you for explaining why you've been on the super strict diet. Sounds like Miso saved your taste buds! It's admirable to be the healthiest you can. Good luck with the results. Maybe the changes you've made will lead to new recipe videos or a new cookbook! 👍😄🌱💚
There is nothing admirable about eating disorders.
Kaiser Frost Bless your heart. Not a single eating disorder was mentioned. And you are correct they are not admirable. I hope you find your audience. They are not here. Have a great day!
"Not a single eating disorder was mentioned" < said about a video about a guy who doesn't eat 90% of things.
Haha, that's gotta be one of the funniest things I've heard. In case you're somehow not trolling and being serious, I'll just squash your statement right there. I in no way shape or form have an eating disorder. I love food. I eat often. I also love my health and in case you weren't paying attention to the video, I'm taking out the bad things for a bit until I figure this out. There, no you're informed.
Kaiser Frost you mad? Or Jealaous?
Hey Chris! Good video. Glad your doing this. I bought your recipe book and have been trying to modify to being plant based whole food. I hope you’ll continue and maybe put another cookbook out there for people like us. And yes, I’m staying away from zombies!!
Good for you for trying to figure this out on your own, good luck on your next blood test!
i really loved watching this video. cannot wait to hear the results! all the best
so glad to hear you are knocking the oil out. Dr McDougall just did a talk not too long ago on cholesterol. And I think he has a archived file on chol. Enjoy your channel.
Best to you. I’m a new sub. 45 years old. I was obese and became plant based in 1994. Initially I went the orthorexic route and lost too much weight, gained it all back and then some, and had a hiatus from my veganism. In the late 1990s I slowly put plants back into my life, and the ethics built me into the vegan I am today, who has lost over 170 lbs(150 maintained after muscle gain), and my cholesterol and triglycerides and A1C all cane to within normal (even stellar) ranges. I have serious family histories for type II diabetes and heart disease. I’m not sold on genetics. I do an hour of medium intensity cardio 5-6 days/week, and just walk as much as I can, and I try to follow that “SOS” style eating. It works for me.
I have not been vegan for even close to as long as you have but I had the exact same problem! It’s so frustrating to find out something with your health is “off” when you think you are doing everything right! Thanks for this video! Nice to know I am not alone in this struggle
Same here. My husband and I eat WFPB, oil free and sugar free, but our recent blood test results show high cholesterol! We exercise and take amla (per Dr Greger) and eat the daily dozen every day. Now I decided to eliminate nuts and avocados and add red rice yeast to our regimen. My husband will follow if it works. It’s good to know we aren’t alone. The books and movies make it seem like eating plant based will work miracles. My numbers were better several years ago when I was eating fish and chicken and cheese!
Great video! Definitely looking forward to seeing the results!
Candace S. Thanks! So am I :)
Brave of you being so transparent about this! I am no doctor and have no qualifications but the things you said after about 12.01 really resonated with me. It could be that your body is producing a lot of cholesterole, it doesn't have to be your diet. And it seems your levels are within the healthy range. Maybe don't worry to much and give yourself a break? We vegans don't have to be superhumans, even though some youtubers make it seem so!
YOU HAVE A FABULOUS CHANNEL AND PERSONALITY
I can't wait to hear how your recent test comes out. I had a similar situation to yours and I followed the Esselstyn diet. Yes, the cholesterol went down dramatically but the triglycerides shot way up. For me the diet is too fat restrictive. I am adding small portions of avocado and nuts and not worrying about the fat in tofu and am eating fake meats sparingly. Of course NO oil, which is the main culprit, For me, I need the fats to absorb the nutrients and to keep the triglycerides in balance. I am looking forward to getting retested. Thanks for the tip about miso.
Excellent. Thank you for sharing this. Very important and useful information.
Thank you for sharing this! I was so frustrated that after 2 years WFPB + no oil, my cholesterol was still way high! Glad to know I’m not the only one. I had a calcium scan EBT that showed my arteries were excellent, so my doc said I didn’t have to go on a statin. I’m just going to accept I’m doing everything I can and not dwell on it anymore. Thanks for the video. 🌱🍌
Hey Chris, I totally admire your honesty and sharing with us about your test results. I recently got mine back and some results were higher than my last blood test. Bummer. My meds were upped but I know I need to get back into the eating habits I had before and add extra exercise. I feel ya, man. Keep up the good work! ❤ and Big Vegan Hugs! 😀😉😀
The important thing about Dr. Esselstyn is that he was given a group of end stage heart disease patients for a study he was doing on diet and your heart. He wasn't thrilled that these were his subjects but he went forward. Of the people who stuck to his diet all but one were completely free of heart disease. They had been given a death sentence and now they were free. In his video he showed a live film of someone's artery clogged before and unclogged after. Amazing.
Honest and important video for people learning about this lifestyle. I left a comment on that blood test video last year (and I think I mentioned eliminating coconut oil specifically)... I don't comment on a lot of your videos, but it's great to see you exploring this topic further and sticking with your goals.
Firstly, would recommend sticking with the esselstyn style diet for more than a month. Hardline no oil. Hope you do a video when those results come in. You don't want to have your finger on the solution button, only to walk away from it or start slipping because you only gave it a month. Time and results will tell... Remember that you are playing this one for the long game.
Here are some other things that could be going on that might be worth exploring. You could be heterozygous for familial hypercholesterolemia. Especially if you can't get that LDL under 120. There are other LDL receptor traits that you would need to talk to a specialist about, but should be ruled out with genetic testing. If your iron was elevated, you may have some or all of the genes for hereditary hemochromatosis. (This wouldn't necessarily elevate your cholesterol, but is in as much as 1/3 of people with northern European descent).
Best wishes Zombie
#RedPillVegan
Red Pill Vegan thank you. I eliminated coconut oil completely after my first blood test in August of last year. I’m sticking with this diet for now but maybe not as strict. Until my next blood test.
Thank you for sharing your journey with us.
I have been vegan for years and my cholesterol just came back at 257! I am aspiring to do SOS and you are an inspiration!
calm down chris. my husband stresses so much on little things and his blood pressure is through the roof and stress causes all sorts of negative responses in the body. if your cholesterol isn't going to kill you, the stress will so relax and it'll be okay.
kokoro nagomu I don’t really stress or worry. It does nothing to change a situation. My blood pressure is a perfect 110/65.
kokoro nagomu Chris doesn't strike me as someone who stresses. He comes across as laid back, almost horizontal actually.
i agree, he does seem laid back. it was just something he said in the video that kind of seemed like a need to get to the bottom of it... he reassured me that he's not worried and it's cool.
Really informative - I stumbled upon your channel and realized you’re from Syracuse. I went to school on the hill and graduated in 2009. Glad to see Syracuse still has progressive and chill folks. Keep up the good work and I’d love to meet you in the ‘cuse.
Everyone in my family has high cholesterol. I thought I'd miss it because my lifestyle is so much healthier. Well... Mine is pretty high too. I guess I'm working through that also. What a timely video for me!
I'm in the same boat as you but just a year and a half of being vegan. My ldl is 146 and hdl is 76. Dr Klaper, in a recent interview with a colleague at the true north clinic, says that as long as everything else is healthy, he isn't worried about an elevated cholesterol number. So I'm going to take extra care to eat more healthfully but I'm not going to obsess over my numbers. I also like Dr Greger's outlook of the "big picture" and that he's not worried about the birthday/holiday meals but the day to day diet. I am looking forward to hearing the results of your most recent blood test. New subscriber, by the way.
hey Chris thanks for the speedy delivery of my GO VEGAN t-shirt order for Cleveland, TN
I really appreciate the short answer!
Very interesting, thanks for sharing!
Omg thank you! Miso yes! Because I have been having great difficulty cutting out salt. Thank you thank you and Dr Gregor
Thank you for this! I'm also a long-term vegan with elevated cholesterol. Also a sluggish gallbladder that causes pain, which I suspect is related, although doctors insist it's not. I'll be eager to hear your updates.
It's awesome the diet that you're doing I'm actually trying to get into being whole plant-based diet compared to eating a lot of processed foods or trying to eat more rice or bread so I will get hungry when I'm eating all the vegetables and things like that. You are one of the couple of CZcamsrs that I followed that help me transition to become vegan and I want to do more to actually benefit my health and then just not eating the foods that are not good for you and also that harm the environment and animals. If you ever do a video of what you eat in a day or different type of recipes in the dye that you're in right now that would be awesome and I'll be following it. Thank you so much for letting us know what you're doing and informing us on what you're doing for your health that could benefit our health.
Thanks for sharing this!
YAY for Dr. Esselstyn!
After abstaining from salt (and oil) for over a year now, I find great enjoyment in my meals salt free. I incorporate some herbs, but overall, I've come to appreciate simple meals, steamed, baked, or raw foods. Dr. Gerson's daughter, Charlotte, never included salt in her diet throughout her almost 100 years of life. The balance between sodium and potassium in our cells is delicate and important in order to maintain health; I would not want to change that.
Dude, it's amazing. I used to always use oil to cook & every since getting a great nonstick pan w/silicone tools, the oil has been down in the cabinet unused. I don't even miss it. I think a tsp here & there---fine, but I didn't even measure the oil when I used it to cook. Your overall appearance looks great. No dark circles & your energy seems up. You prob know about Caitlin Shoemaker's channel, but she makes the no oil thang seem easy & tasty on her channel. I was just about to ask you about the range----I would go by that, the range can change from Dr. to Dr. You're being proactive---I would research more about cholesterol and what else--could b random, that's affecting it. Failing all this, maybe a naturopath? There might be an herbal supplement that can aid if there is anything going on with your liver.
wow, this is so interesting! So many vegan guys seem to have the opposite problem, and need to use coconut oil to keep their cholesterol from going too low. Seems like you have some good theories, thanks for sharing so openly, and I hope you get good results on the test :D I totally hear ya on the salt - it's just not the same without that little bit to bring the flavors out... you've now made me crave miso dressing hehehe
I gotta do this. Good video🖤
Great Video, thank you for sharing, looking forward to hearing about your next Cholesterol test, have a Wonderful, Friday, sincerely, Diana ❤️, the Dr. Don't tell us, that Stress can also Elevate your Cholesterol Levels.
Thanks for sharing your health journey with us. When I met you a while ago I thought you are very healthy, and to hear you lost 15 pounds! Where were you keeping that? 🤨
We are all puzzles, and when one can figure out what works for them that is wonderful, but it takes time and dedication. I applaud your steadfastness and dedication. Good luck.
Real cool you are getting to know the plant based doctors, I hope it works out for you. For me no oil works, I have sensitive skin, had allot of eczema. It got better when I excluded the oils. I find my skin is clear so long as I eat all the healthy vegetables and fruits, and I drink lots of water. I know I could do even better if I too would leave out salt and sugar, I have not done so yet, for all the obvious reasons, but I might in the future.
Great explanation.
No Egg Craig illness and recovery was when I started really knowing how smart and inspiring one could be. Best wishes.
I came from Brian Turner's channel, already subscribed
I hope it works out for you buddy, I cant wait to hear what happens as I am trying to get away from oil myself.
I can relate, My cholesterol has always been around 200 my whole adult life. when I first went vegan my total cholesterol dropped about 40 points. I've been vegan for almost 7 years and I do notice that when I stick to a whole food plant based diet no oil and low salt, low sugar my numbers stay pretty good, But this last time I got checked about 6 months ago my total cholesterol was 259, like you I was totally confused and when I was honest with my self I realized I had been eating more processed foods like vegan cheese etc. My doctor too suggested going on a statin but I said no way. So I cleaned up my diet, increased my cardio and started taking red yeast rice. I got checked 3 months later and my total cholesterol was 198. My doctor was shocked and asked what I did to drop my number by 61 points. After I told him he said keep doing it, it's working. so far so good. you may want to check out red yeast rice, you can get it at most health food stores. good luck Chris I hope you get good results this time around. It's really frustrating when you think you are doing everything you can and then get numbers that are not too good. hang in there!
Hi Chris. Just saw your livestream and a few things came to mind. (Great conversation by the way and you were so gracious about the Vegan Gains comment :)) The thought of coconut oil jumped out at me as a possible culprit for raising bad cholesterol (ldl). Coconut oil (a saturated fat) is used in so many processed vegan foods and of course many people use it as a cooking and baking oil. I checked NutritionFacts.org and sure enough, it does raise ldl levels!! Also, the kind of fat found in avocados and most nuts (monounsaturated fats), actually lower cholesterol levels and are very heart healthy. Of course they should still be eaten in moderation. :) Hopefully everything will look good with your blood results!
Rebecca Silverman I thought the same thing but I eliminated coconut oil last year after the first blood test. Haven’t touched it since.
The Vegan Zombie good deal 👍
Chris keep us posted please!
Thank you very much for this video! I see all of your videos but this one was very important for me since I’m going through the same situation. I’m a 38 years old woman, vegan for over 3 years, and my last blood tests let me confused and worried because of my cholesterol and triglycerides results, higher than yours. I thought “ok, maybe I’m not as healthy as I thought” so I’ve been paying much more attention to my diet and exercising more. I’ll wait 3 months to have a blood test again but I’m very worried... Please keep sharing your experience, it’s very helpful for me. Hug! 🤗
cpra401 I relate to your comment because I mistakenly thought that once I saw Forks Over Knives and went vegan I was going to be super healthy! But my cholesterol is still high. Guess I didn’t catch the part about eating a Whole Foods plant based diet not a junk food vegan diet. I’m making the change now and hopefully I will be super healthy in the future.
Kevin Shoberg I don’t think I am a junk food vegan which is why, like Chris, I’m baffled by this. But I have now eliminated the occasional treat to see if it makes a difference 😣 Based on the other comments, we are not the only ones, so hopefully we learn from this and get better. Wishing you the best! 😊
cpra401 thank you so much! I wish you the best of health !
cpra401 Most definitely. I will be getting my results video up soon.
At 46 I ended up with two stents. I was a vegan (still am) with a total cholesterol of 181, hdl of 63, ldl of 96 and triglycerides of 108. Surgeon was scratching his head and said genetics. (Which I believe is partly true as most on my maternal side died of heart disease before 65) I just turned 50 and my total cholesterol is 138 with triglycerides at 58. Similar diet to yours but the biggest change was aerobic/weights interval workouts. That is what finally got my numbers moving in the right direction. Btw, my non-vegan cardiologist wishes all his patients were vegan.😊 He thinks it's genetics,diet and inflammation. I hope you get good news from your dr. ☺
Veganize Everything while I appreciate your comment, I was not vaccinated as a child (raised a hippy , by hippies, in so cal) and am not on meds. I'm required to go to a Dr regularly to retain insurance.
NatuHealth so true!
Veganize Everything no, vaccines will not fucking kill your heart
Hey Chris, Michele at "The Fruit Dr", did some really great (and recent) vids on cholesterol, and even with and without blending (smoothies). She might be a good resource, as a long term vegan, as well. Much love, hope it works out for you, and you're getting the answers you need soon :)
Thanks for sharing! Must try the miso trick instead of salt!
Had almost exactly the same thing mate! I’m Vegan and although my total cholesterol was okay the ratio between the HDL and the LDL was bad; around 7.2 and it’s supposed to be 4 or under in the UK. So anyway I changed completely, exercised every day, walked where I could, lost 10lbs so I went down from 180 to 170 and I’m 5 foot 11 in height. I ate porridge every day (oatmeal), took plant sterols, flax seed omega 3/6 ,very dark chocolate, avocados, walnuts, brazil nuts and cut down on crisps (chips) oils, fats and pretty much all refined sugars and processed vegan food. I also tried to eat between 10 and 15 portions of fruit and or veg a day. One month after the first test I went back for another and my ratio had gone down 30%, something the doctor said would not happen as it takes between 3 to 6 months to see any changes so whatever I am doing was working and hopefully the next time I go I’ll be even better. I love the ‘stranger things’ Go Vegan shirt by the way my wife bought it for me 😁
No advice...just wanna say I am sooo impressed with you!
So many people in my life do not do anything but take meds thinking that's a solution and then ask why the heck I choose to not eat meat and dairy. I love them and wish they were as proactive as you..and me😄🌱
Terri Jeroue just so you know, not all medical problems are fixable/treatable with diet and medication is necessary for survival.
Dalai Mami agreed.
But I am strictly talking about my loved ones that were told by doctors to lose weight and change their diets to get better.💕🌱
Being oil free and salt free well done. My cholesterol lowering routine came from Orthomolecular Medicine. I found out Niacin was put up against statins . Niacin beat statins hands down. Nicotinic Acid. Flushing Niacin. Not comfortable, as it sends the blood rushing to your skin, and feels kinda like sunburn, but the benzodiazapine effect after the flush is quite relaxing! I also worked at a pathology where our Biochemist always commended me for my low ldl. I was a size 26 and a carnivore. I also worked at a leading Australian Hospital, and one of our younger cardiologist was fully behind me taking Niacin. Studies of Niacin beating statin drove the price of B3 through the roof, in Australia, and also behind the Pharmacy counter and at a ridiculous price. So it was no longer available at health food shops, or on the chemist shelves. My hdl is still beating my ldl, and haven't had my Niacin in a year or so. Ordered it as it, as its time for more. Orthomolecular Medicine is amazing. And if you can find an Orthomolecular. Vegan Dr in your area!?! Research Linus Pauling multiple Noble Prize winner and Abram Hoffer. Time for Veganism and Orthomolecular Medicine to conjoin.
orthomolecular.org/
Vitamin B3-niacin, niacinamide, nicotinic acid
Vitamin B3 (Niacin) is used commonly to refer to two different compounds, nicotinic acid and niacinamide. B3 was first isolated during oxidation of nicotine from tobacco and was thus given the name nicotinic acid vitamin, shortened to niacin. It is not, however, the same as or even closely related to the molecule nicotine. Niacin, as nicotinic acid or niacinamide, is converted in the body to the active forms, nicotinamide adenine dinucleotide (NAD) and a phosphorylated form (NADP).
Niacin is one of the most stable of the B vitamins. It is resistant to the effects of heat, light, air, acid, and alkali. A white crystalline substance that is soluble in both water and alcohol, niacin and niacinamide are both readily absorbed from the small intestine. Small amounts may be stored in the liver, but most of the excess is excreted in the urine.
Niacin is involved in reactions that generate energy in tissues by the biochemical conversion of carbohydrates, fats, and proteins. The two coenzymes of niacin, NAD (nicotinamide adenine dinucleotide) and NADP (nicotinamide adenine dinucleotide phosphate), are essential for utilizing the metabolic energy of foods. Niacin is essential for growth and is involved in the synthesis of hormones. Niacin is absorbed in the intestine and stored in the liver. Excessive niacin is excreted in the urine. Helps synthesize DNA.
Vitamin B3 is required for cell respiration, helps in the release of energy and metabolism of carbohydrates, fats, and proteins, proper circulation and healthy skin, functioning of the nervous system, and normal secretion of bile and stomach fluids. It is used in the synthesis of sex hormones, treating schizophrenia and other mental illnesses, and a memory-enhancer.
Nicotinic acid (but not nicotinamide) given in drug dosage improves the blood cholesterol profile, and has been used to clear the body of organic poisons, such as certain insecticides. People report more mental alertness when this vitamin is in sufficient supply.
A deficiency may cause pellagra, the classic niacin deficiency disease, and is characterized by bilateral dermatitis, diarrhea, and dementia. A shortage of niacin may be indicated with symptoms such as canker sores, depression, diarrhea, dizziness, fatigue, halitosis, headaches, indigestion, insomnia, limb pains, loss of appetite, low blood sugar, muscular weakness, skin eruptions, and inflammation.
Nicotinic acid, but not nicotinamide in doses larger than 200 mg causes flushing by dilating the blood vessels, which can also cause the blood pressure to drop. These flushes are normally harmless. Large dosages can also cause itching, elevated blood glucose, peptic ulcers and liver damage.
Consuming alcohol and not having enough protein in your diet may increase your need for niacin. People with diabetes, glaucoma, any liver disease or peptic ulcers should be careful of niacin supplementation.
I am very interested to see you results. My family runs high in cholesterol also...my is in the normal range but I always feel it should be better with my diet and exercise. I guess it can always improve. Great video!
Salt craving goes down in time. I like to spice my foods well - I usually use a curry with cumin and garlic OR I use a Mexican flavoring with cumin, chili powder and boost the flavor by adding a jalapeno pepper. You could add the pepper to the curry too. . Maple syrup is my big sugar splurge - Esselstyn's wife often uses maple syrup. Also Trader Joe's makes a balsamic vinegar called "Glaze" and I use this on salads and sometimes to give a salty taste to food. It's delicious! I just watched Dr. Klaper's video "Salt, Sugar and Oil" and it's eye-popping. He talks about salt stiffening your arteries and causing high blood pressure and sugar causing loss of elasticity in your tendons and skin. So now between your video and Dr. Klaper I am going to tune up my diet even further. I have been a low salt, oil and sugar vegan but I'm cutting back more now.
Ginger on potatoes yum
I also eat SOS free and its honestly the best for health and longevity! BUT if I go out to eat, I won't be strict about added oils, sugars and salts. I think in the end as long as one is mostly whole foods plant based (but always vegan!), one can be at their healthiest without being so rigid and to also avoid developing disordered eating.
Whereas for you I completely understand and respect your decision and think this will be great for you! I really hope your LDL lowers and your HDL increases. Not sure if its applicable to you but stress and sleep can also affect cholesterol. All the best with your journey and hope the results are good!
I've seen a number of your shopping/taste test videos, and NOT commenting but thinking I can't eat any of that s#it. Seriously. Oil injures endothelial cells ... Dr. Esselstyn is the man with this stuff. I'm 62 and LOVE being active, and I use that to drive myself to eat clean. By active I mean run trail, mountaineering, climbing, and surfing. My last adjustment was cutting out coffee and uncooked flour tortillas. Just this dropped my total cholesterol from 177 to 160, and also dropped my LDL but I forget how much. According to my lovely wife I am still a work in progress. The Miso tip is a great one, and we use this all the time to add salty/savory flavors to things. We generally keep the day to day nut/seed intake to the sauces, and morning ground flax and chia. I do bump up the fats when in the mountains and burning tons of calories. For us developing a variety of sauces that we really liked was key; we have 5 so far. I eat LOTS of lentils and beans, lentils with the Thai green curry sauce, and the beans with a couple different home made salsas and mexican style sauces in corn tortillas. I do the Esselstyn cooked greens with balsamic twice a day (I like cardio tho, and this helps). Also, my wife makes killer low fat brownies which help with the sweet tooth. The thing that blew me away and opened my mind was seeing a video on making meringue out of chickpea juice. We made it and it was totally legit meringue. Out of friggen chickpea juice. This taught me to just be creative and go for it. You never know what will work and taste great.
I can't wait to find out the results! It is definitely weird that you could possibly have any issues with your cholesterol. Back in 96 I spent almost 6 months in Germany as an au pair and we ate organic vegetarian food, but there was lots of cheese! When I came home my cholesterol was really low, 95. I don't know what the LDL and HDL yeah, but it was odd to have such a low overall cholesterol. I don't like to think that there's any bearing to the concept of eating for your blood type, because that would mean I'd have to be a meat eater. I'm O+ and according to that I shouldn't be a vegan or vegetarian. The last time I have my cholesterol done everything was fine, but but it was about 10 points higher overall then it was even when I was still occasionally eating dairy. I hope I don't end up having a similar issue with my cholesterol. I'll find out in a month or two.
Miso Rocks! 🤘🏽
PS--You truly are the Fox Mulder of food. I found myself reading soy chorizo labels at Walmart! OMG!
Miso. Thank you Chris!
I have something called Familial Hypercholesterolemia....diet NO MATER WHAT doesn’t lower LDL to safe normal levels.
I even have calcified arteries with a plant based diet for years and years.
God bless and good luck to you. I finally had to break down and take a low dose statin along with my diet and exercise
instant like for the short answer :D more people should do that :))
I have migraine and I'm in this situation of changing diet/taking more care of what I eat. No sugar, less salt and oil, and more whole foods. Good luck for us!
Hey man, thanks for sharing your story. Ever look up an Ayurvedic diet? Particularly, you sort of sound like a predominantly Pitta dosha body type. This perspective on health changed my life, hopefully you find it helpful too. All the best!
Hi, I work in the cardiology wing of a hospital and you may want to get tested for Familial hypercholesterolemia. This is actually more common than you think. The test is approved by most insurance and if your insurance doesn’t cover it, it’s only around $100. It may put your mind at ease.
Indeedandtruth1 thank you.
LOL Here comes the pharma brigade.
Harvey PlantHarvester not really lol. This is similar to a blood test. It just tells him if it’s genetics or not. I don’t work for the “pharma brigade”. We only see patients that are literally on their death bed. Emergency medicine.
I was going to suggest the same thing. My cardiologist (who is a lipidologist) just palpated my abdomen and concluded that I did not have the hereditary kind of cholesterol.
Indeedandtruth1 Ki
Huh, my mom just got a blood test (she is not vegan but has been eating mostly vegan), and her cholesterol was very high (it always has been). She was disappointed because she thought that since she has changed her diet, it would have at least lowered some. I told her to stay away from oils, fried foods, and eat more Whole Foods, but I’ll have to show her this now. After her blood test, she has changed to a completely vegan diet. I’m crossing my fingers she has better luck next go around.
Remy Elysee if you overeat your cholesterol will increase
Looking forward to seeing what you learn
Also could you do a day in the life eating video with this protocol. I am doing same diet and struggle.I will try miso trick that was helpful info thanks for that
kimmyjeans2 yes I will. Also I did one a few videos back if you wanna check that out.
Wow ... not only actual oils but no avocados, nuts or white rice. Props to you sir! I stick to a no SOS eating plan but with nuts, avocado and white rice. Thank you for sharing!
Try brown rice
I love that you made this video, it really challenges the stereotype that vegans are perfect. At the end of the day we are all humans who all went through evolution. When someone becomes vegan it doesnt mean that they are suddenly superhumans that are resistant to the effects of certain foods, bacterias or viruses. Thank you for wanting to go over this. I can imagine as a vegan challenging the vegan stereotype it isnt easy!
Great video
I had a similar experience. I went vegan for my health, initially. My numbers looked great after the first three months. I continued doing what I was doing. Veganism became less about me the more that I went down the rabbit hole, and I became fully committed for other reasons than my health. However, my cholesterol slowly crept back up, and my blood pressure tends to be high. I've been told that it could be genetic, but I've also been told to cut out salt, oil, and sugar. It's frustrating. There are a lot of mixed messages out there, and like you, I want to solve the problem with diet as opposed to medication. Thanks for the honesty. As a content creator who encourages a particular way of life, you want to make sure that you're not misleading people. People are looking for answers, and solutions to their problems, but the truth is that there is not just one answer. What works for some, or what doesn't negatively affect some, might not be good for another. Veganism is not a silver bullet, and the message is often sent out that eliminating animal products equals optimal health. I hope for your health, that you are able to eat the way you used to, because I believe that food should be enjoyable. If this S.O.S. free life is where you need to be in order to stay healthy, I'll be watching to see what you do to make that diet sustainable. Thanks for the video.
My cholesterol fluctuates depending on how clean I eat. I have been able to lower my cholesterol by eating a half cup of beans everyday. I usually eat 1 cup these days and limit oil. I read a study a long time ago that showed the results of eating beans on cholesterol.
Excellent video! From what I’ve learned from the past perhaps I could suggest to get rid of coconut oil and cream or fats. I learned that from one of Dr Greger’s videos. I used to pound on the coconut oil when cooking and coconut cream to make ice cream, cheese etc, little had I know that coconut fat actually raises LDL cholesterol level, yikes!
Sunflowers Everywhere! Yes I agree. I removed all coconut from my diet last year actually even before this strict one.
Dude i am right there with you. Been vegan a year now in an effort to reduce my cholesterol numbers. At age 25 I had my blood work done done for the first time and found out I had a total cholesterol of 315, LDL of 249, HDL 47 and triglycerides 93. I attempted to go semi vegetarian but I was not eating super healthy, a little bit of denial lol... switched to a vegan diet which included a fair amount of junk food and my numbers changed to total cholesterol of 212, LDL 159, HDL 39, triglycerides 73. Fast forward another six months during marathon training and tested again after changing to an even healthier diet and total cholesterol jumped back up to 260, LDL 208, HDL 40, Triglycerides 60. It’s incredibly frustrating isn’t it?? I have a family history of high cholesterol and cardiovascular disease so I don’t want to play games. I try to keep exercising, keep my weight as low as reasonable and eat well. I might have to completely cut out oil too. I eat nuts and avocado and occasionally eat out. Good luck to you, keep us posted on the outcome of your efforts!
There is smt about you ( even though you have a channel based on being vegan) that doesn't scream 'I'M VEGAN or EVERYONE SHOULD GO VEGAN'. I think it's quite rare and I really enjoy it:)
Thank you for a good content:)
Gochujang is essentially miso with garlic and hot peppers in it. You should give it a try too.
This is a great video. My family members have had higher cholesterol which both of their doctors wanted to prescribe meds. If you really research cholesterol it is an important thing for our brain function. There are statistics regarding once someone starts meds, the decline in brain memory function goes down significantly. My family members began taking Amla. It is a natural supplement. They took meds for a 3 month period than got off and began taking Amla and retested and it has lowered their cholesterol to a safer level but not too low. Just something else for you to think about and maybe try. ( they did also try red yeast rice but it didn't yield the same results) 😀 hope you can find a solution that you feel good about, but it sounds like you are healthy and feeling great either way.
Hey Chris, REALLY IMPORTANT!
I discovered a few years ago that my cholesterol was high. I was going to a slightly alternative focused MD. He did a test which shows the SIZE of the HDL & LDL particles. And even though overall my numbers looked bad we discovered that my HDL/good particle size was small and LDL/bad was large. So the doc told me all was perfect and not to worry. What I learned is that the concern is that whichever particle size is smaller will collect in the pockets in the arteries. If the bad is small it collects and lines the arteries inflammation will occur and is a concern. Conversely if the good is small and lines the arteries, no inflammation occurs and all is well & the bad will then just pass thru since all the pockets are full of good cholesterol. So if the traditional numbers are the only thing that are analyzed you are still not getting the full story. So you want to find a doc or lab that will do the test that indicates LDL/HDL PARTICLE SIZE. Maybe by now you know this or have resolved the issue. I hate for anyone to be on a restrictive diet that feels bad for them. We all need to be able to relax and treat ourselves sometimes, esp in 2020!
@theveganzombie you've gotta start incorporating amla powder (aka gooseberry) and turmeric powder mixed together and consume 1 tbsp of these mixed powders with warm water every morning before you consume any food, on an empty stomach and eat after 30 mins of taking this powder mixture. I have tried it on my father-in-law who had bad cholesterol as well as high diabetes, and only after a month of giving him this mixture (which he hated the taste of) his cholesterol and diabetes numbers has improved significantly and of course what you eat throughout the day will make a great impact too.....and it seems like your diet is very clean right now so if you can please try this out for you, it really works. O and equal amounts of turmeric to amla(gooseberry) powder and you can order those off iherb or banyan botanicals online stores or even your local health food store should have it.
Hey Chris, you may consider doing research into intermittent fasting and implementing it as another variable to tweak in your current self experiment. So this would be starting to tweak the dial not on what you eat but when you eat what you eat. I too am a vegan and am currently finding the research on fasting and intermittent fasting as it relates to health and longevity to be very interesting and powerful and it has personally improved my health dramatically. One name to research would be Dr. Valter Longo. He is one of the current experts on fasting. Cheers.
Oh I feel sorry for you😞 but hope it’s gonna be better, I have no suggestions for you but I keep my fingers crossed 🤞 for you to find a sustainable solution 😀
Genetics can play into it so don't stress - you're healthier than 99.99% of America. Not sure if alcohol is in your diet, but occasional red wine has shown to tweak some of those levels. The worrying is probably worse for your health than the ldl and hdl numbers that you have.
Speedy Marie I agree that I’m a lot healthier than most. I don’t consume any alcohol and have lived most of my life worry free. Because worrying doesn’t change anything. :)
You're the best -- thanks for the reply! You inspire so many -- now let's all take a walk in those foreboding zombie ridden woods, we all need the fresh air lol
I love lentil soup!! Also, quinoa is amazing as well!!😃☺
Whole food, plant base brother. It's the way to go
it really is
Happy Health Vegan - thanks to Ryan and Anji I went on a low fat whole food plant based diet. My first blood test was great - sadly now after 6 months, the cholesterol is a little on the high side as well, so that was a disappointment, but in my case I can blame my chronic fatigue and pain (= not being able to consistently exercise and not always having the energy to make the healthiest of meals aka too much pasta & white rice). My doctor once told me that those blood result limits we all see (and some are different in each country) are based on a healthy 25 year old, so as a 40 year old conscious woman with chronic illness, I should not worry all that much if the results were a little too high/low. I don't know how true that is....
I say that even if your results come out the same, give your body some more time to adjust. I still think that one month is not enough.
You look great! You seem healthy, you don't have any major health issue, you eat pretty much healthy, plant based, vegan for a very long time, you exercise every day, and you are not overweight. Not cooking with oil is easy, not use white sugar easy, but not cooking with salt, that's so hard, that sucks! I wouldn't worry if I were you. Life is too short, enjoy it in a responsible way!
After 6 months (started July 2017) on a vegan diet my cholesterol dropped from 206 to 147. Triglycerides dropped 10 points, HDL dropped 8 points to 37, LDL dropped 20 points to 110. BMI 21.5. Total cholesterol to HDL Ratio was 4 down from 4.6. Lowest results after testing for 8 years.
THANKS for clarifying 2mins in that you DID NOT stop eating whole foods with oil in them. Very key!!!!😰 Great video overall!!😊And I noticed you losing weight. Fantastic!!