#1 Best Diet To Clean Your Arteries (Not What You Think)

Key idea

Instead of searching for “the one” diet (keto vs Mediterranean vs plant-based vs carnivore), the speaker argues that artery health depends on three measurable criteria that any diet can meet—regardless of whether you eat meat or not.

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Wellness strategies / self-care & productivity-style actions (the “3 criteria”)

Criterion 1: Don’t raise blood sugar (especially after meals)

• The arterial inner lining (endothelium/intima) can be damaged by repeated post-meal blood sugar spikes.
• A key threshold mentioned: 140 mg/dL (after meals).
• Why it matters: repeated spikes trigger inflammation, which contributes to plaque (the speaker emphasizes plaque is not “just fat”).

How to monitor (actionable)

• Use a CGM (continuous glucose monitor), or
• Use a glucometer and check ~30 minutes and ~2 hours after eating

Note: Fasting labs can look “normal” while damage happens in the hours after meals.

Criterion 2: Keep inflammation low

• Avoid dietary patterns that create ongoing low-grade inflammation, especially heavily processed, carb-heavy foods.

Problem foods (as described)

• Refined carbs
• Ultra-processed foods
• Particularly “grain-heavy” refined carbs that quietly irritate blood vessels

Evidence cited

• A meta-analysis of 22 studies reported higher heart disease risk with higher ultra-processed food intake:
  • ~17% higher heart disease risk
  • ~23% higher coronary artery disease risk

Criterion 3: Get enough nutrients + adequate protein to protect muscle

• Nutrients: arterial repair requires vitamins, minerals, and plant compounds from real, minimally processed foods.

Protein / muscle protection (especially later adulthood)

• In later adulthood (the speaker: “late 50s or beyond”), preserving muscle is critical.
• Muscles act like a “safety valve” by absorbing and storing glucose after meals.
• Less muscle → higher blood sugar spikes → more artery damage, creating a feedback loop.

Warning

• The speaker cautions against “labels” that may pass the blood sugar or inflammation criteria but fail nutrition/protein needs (examples given: “dirty keto” and “junk food vegan”).

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What to do on a plate (practical examples)

Core rule

• Cut refined carbs + ultra-processed foods, especially carb-heavy refined products.

Example Meal 1 (late morning)

• 3 whole eggs cooked in butter or ghee
• Small portion of liver
• Sardines or salmon
• Big salad (greens + multiple colorful vegetables) with:
  • Avocado
  • Seeds (pumpkin/sunflower)
  • Extra virgin olive oil + lemon/herbs/salt
  • Optional sauerkraut

Example Meal 2 (late afternoon/evening)

• ~7–8 oz steak, chicken thighs, or salmon
• Generous low-carb roasted vegetables (olive oil or butter)
• If protein is insufficient:
  • Small cheese portion or a protein shake
  • Caution: shakes may affect blood sugar; the speaker recommends checking.

Optional add-on

• Bone broth for glycine (tissue repair support, as claimed)

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How to verify it’s working (self-testing / accountability)

• Track personally with:

  • CGM or glucometer
  • Blood sugar checks 30 min and 2 hrs after meals

• Request/monitor labs:

  • Hemoglobin A1C
  • Triglycerides
  • HDL
  • Fasting insulin

If numbers improve and stay improved, the diet pattern is working—regardless of what it’s called.

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Presenter / sources

• Presenter: Dr. Ford Brewer (Preventive Medicine Specialist; 40+ years clinical experience)
• Source mentioned: Meta-analysis of 22 studies (regarding ultra-processed foods and heart disease risk)
• Other person referenced: Robert Lustig (mentioned as a prior show visitor)