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Apples, oatmeal, navy beans, kidney beans, Brussel sprouts, carrots, chia seeds, water, sweet potato, avocado, seeds, broccoli. Stop added sugar. Stop processed food. Stop high processed carbs. Eat barley and oats, mushrooms. Eat whole foods.

Like whole plant foods, you manage to package up a tremendous variety of healing information in a single video. Thank you!

I have never eaten more fruit than after I started watching these videos. I can hardly wait for my yearly check up, in a few months, to see if my cholesterol actually goes down.❤

I was eating Ezekiel Bread daily. The results were a flat stomach and more energy. Returning to eating it again. Not a vegetarian, so I have eggs and avocado too.

Forgot to say 82 and walking 2 miles a day without pain and never on any meds. Lots because of genes, but I’m sure the diet foundations laid long ago.

You should write a cookbook😊

YES!.... over a couple of years try different ways of incorporating Chia seeds but none of them were really consistent and some of them were messy so only recently have just taken to keeping a jar of Chia seeds right out on the counter where i prepare food and two or three times a day will put about a tablespoon of them in a small glass of water, and stir or shake them several times while I am preparing my meal, then when I am ready to eat, drink most of that Chia water down along with a couple supplements and just a little more water, then have the rest of the Chia water during my meal... it's been amazing... the most times in my life when i go to "do my business" as you say, I am dropping a series of the coveted "no-wipe" jewels into the throne, smooth and easy and I laugh every time.... saving on toilet paper, too! ch-ch-ch-chia!..🎹

I had to listen to this 3 times! Thank you for sharing this most helpful information!! People in my family have leaky gut, IBS, Crohn's, and autoimmune conditions.

Oatmeal: I buy plain oatmeal and add buckwheat to it, before zapping in the microwave for breakfast. I also pick and choose some seeds or nuts and some dried fruit, so there is variety everyday. Cinnamon is also an option. Between the buckwheat, seeds or nuts, and dried fruit, the palate enjoys a variety of textures as well as tastes.

What makes apples so healthy for you is the pectin content. Pectin is not a fake food. In fact you can make your own pectin by boiling the peels and cores of apples.

I was just diagnosed with non-alcoholic fatty liver. Do you have a video on this? I'm 75 and I watch you everyday. You're excellent. You are thorough on a lay man's level. I appreciate that. Thank you, Jane

Excellent video. I subscribed because this beats all these very long webinars with 30 doctors saying practically the same things. At the end they just want you to buy whole series with unnecessary long drawn out information. I 'll re-watch this again. Thank you sooo much !❤

I cannot get over how helpful and information packed these videos are! THANK YOU!!!! I feel FANTASTIC since I started eating a Whole Food Plant Based diet. Now I'm seeing the details of WHY I feel fantastic eating this way.

A friend sent me a link to one of your videos, & I've been watching them ever since & incorporating what I'm learning into my diet & getting rid of what shouldn't be in my diet. For the first time in years at my annual physical my cholesterol tested below 200!! Thank you for your commitment to teaching solid, truthful information about food & health.

Dear Dr. Liu - Many thanks to you for all the precious information about the ten foods for eating healthy and its result. I heard a lot of positive information about Loma Linda and people are living longer because of their faith and being vegetarian.

After watching a few of your videos this year, I'm still wondering how the hell you have become so brilliant and can relate to people at their level for nutrition. You might have jus saved my life

I agree; I need to watch it over again. It’s a lot of great information; I’m learning, learning, learning still at 82. We were brought up on a plant based diet and didn’t even realize it. Economics was one of the reasons. We were an Italian family of mom, dad, grandma, 4 kids and 2 cousins living together. Meat was usually twice a week otherwise it was spinach and potatoes; escarole and beans, you get the picture. Whatever was in season that was on the ‘vegetable man’s truck’ that day was usually that night’s dinner. Thank you mom and dad and grandma.

Congratulations on another so logical, so well-reasoned, so easy to understand educational video. As a retired Neuroradiologist who loves nutrition, health, plant-based lifestyle, I now rank you as my go-to medical authority on food and health. 30-40 minutes is the right length. The other MDs that I follow have 1hr plus videos that are informative but too long for me, let alone the general public. You have the GIFT of being able to simplify and make human physiology easier to understand in order to communicate to your listeners, the reason why they should heed your advice. You are beating all those MDs NYTBS authors that I have been following. Keep up the EXCELLENT work. I also love your healthy plant-based recipes and your dedication, passion to teach the public.🌹👏🏻👏🏻👏🏻🌹

Lots of respect for MDs. They've had all that training. Thanks, Doc.

Wonderful presentation. One of the few channels that don't encourage us to eat too much meat. Well balanced information.

Thank you for sharing this information on fiber! Your teachings are so helpful to healthy living.

Grew up eating fresh vegetables, fruits, beans and seafood and poultry. Low cholesterol, and overall good health. Avoided processed high salt and sugar n chemicals. Been healthy most of my life and exercise almost daily ❤️🙏

This should be cut down into a series of about 15 shorts... great info though❤❤❤ thanks!!! A million!!!

I really learn a lot about health from your videos!

Over and over again I am impressed by you explaining these concepts with such effective metaphors and visuals. You would have made a great middle grade teacher (speaking as a retired teacher).

Thank you for all you do to bring us such valuable information!!❤

I have just proven this. My Dr is amazed at how my cholesterol has dropped down to 5.2. It happened quite accidentally by getting into a love of eating 2 apples a day as an after dinner snack.

This was so informative. I need to listen to it over and over and over again. I have sensory problems with some foods like oats. If I bite into a cookie or anything that has oats in it I can't stand it. Are oats still good for you if you grind them down and spread them in meat loaf or on a salad or in a bowl of bran flakes cereal. I am 72 years old and I have not eaten well for most of my life. I am trying to make changes now. Recently I found out that I have a bad liver. It is not from alcohol nor is it a fatty liver. The Doctor really doesn't know what's caused it. They did a Liver biopsy. I had cancer 20 years ago and had extremely heavy chemo. And I am on so much medicine I can't believe it. The chemo damaged my heart. I went over the edge and developed diabetes. I of course have high cholesterol and high triglycerides because of my bad eating habits. I need to find out if my insurance will cover me going to a nutritionist. Because the Doctor just said you need to eat better. Well that's like telling a child with ADHD to go in and clean up their room. They won't be able to do it. They need a detailed explanation as to what to do which is what I need. Are there any books that you can recommend that I can find at the library or possibly purchase that will give me basically the information that you've been saying in this video?

Thank you for making this easy to understand! Makes good sense, and I feel more motivated to eat whole plant foods, and the variety of them. This is a REAL Public Service you have blessed us watchers with! 💙 🐈 Sincerely, Mary B

THIS video is, I believe my FAVOURITE of ALL of your videos! Excellent information delivered progressively and wisely. And thank you for attributing these gifts in foods to being created by God. ❤I'm saving this video, it's a terrific collection of super factual & useful information.

Wow, this video was extremely helpful!! Thank you for explaining what fiber is and does for us. Our bodies are amazing! 😁

This video is inspiring! Love the way you showed comparisons and word pictures! Extremely helpful. I stopped in the middle of this video and made up some chia seed pudding! 😋

You are a little miracle, a true blessing ❤🎉🎉❤❤

Thank you for the info. It is important to mention that even organic oats have high levels of herbicide glysophate or roundup, which can cause leaky gut. Also, most US apples are banned in other countries due to high toxic chemicals.

I appreciate your efforts to inform us without putting us to sleep. I just realise that insoluble fibres are prebiotic foods. Thank you.

I love your video with passion, knowledge, and love for healthy foods. You make it clear what to eat, and why!❤️🌈

Thanks for telling us about the eating challenges you’ve dealt with along the way…. I have done it all…. My apoB is really elevated.. had numerous GB attacks and gallstones. Don’t do so well with fiber… will look for delicious recipes to incorporate beans and chia Thank you

Dr. Liu always brings new information to subjects I thought were thoroughly covered. She is truly a breath of fresh air. ❤ I had no idea that cholesterol is reabsorbed when people are constipated. I feel better about making that large batch of homemade granola this week. I wanted an easy solution to including whole grains in my diet while traveling. It gives me total control over the sugar content as a bonus.

Thank you ❤❤❤❤❤

You are awesome! Thank you for teaching us such good stuff!! You are doing a great job!

Thank you for the great info. I'm more motivated to increase my daily fiber now. Excellent video!❤

This video is a great example of why learning how to cook is such an important skill.

You would have been proud of my dinner I made for my son and his girlfriend last week.....I make "spaghetti" out of yellow zuchini. First, I sauted onions and garlic in avocado oil. Then, I added raw nuts- and zuchini, followed by yellow and red peppers from our garden. Oh---and garnished with fresh basil and oregano also from our garden. Was delicious, and I though of you. xoxoxoxo

Chia seeds!!!

I really dislike cooked carrots. I prefer organic fresh carrots. It’s more flavoursome.

Brilliant!! Thanks for all you contribute.

Great info, as usual! Thank you Dr. Liu! I have gallstones from high cholesterol but I have been able to manage it with a WFPB diet! 💗💗

Cookbook please, with photos. 😊

PLEASE write a Cookbook!!🎉👍👍👍👍

Doctor, how about intermittent fasting? Does it help if you balance this with whole foods, for women over 55yrs?❤ You mentioned water in a negative context, please would you explain and disect that too doctor?

I like this person's information, but like 90% of online informative individuals, she usually goes on and on and on and on. Takes forever to get to the point. She finally did this video right. Within 12 seconds, I now know foods that will help lower cholesterol. 0:12. Most of your viewers don't understand all the complexities. Just get to the point within the first minute. Thank you.

Thankyou , this helps very much . I cute my fiber down without realizing it with stressful situation. I am eating more and more . You explain all this well .

Thank you for this great explanation - will share it my adult children ♥️

Dr. Liu, what do you consider a safe cholesterol level?

At the end you mention 250,000 plants. Do you know anything about cactus and which is edible? Here in west coast they have a cactus with a little red ball on top of each leaf . What do you do think? Thank you for your content Have an enjoy day today with family

Recently discovered I had high cholesterol …this was awesome to hear what will help reduce it. Thank you so much.

Questions: 1. What about the oxalates in those much fivers elements? 2. Dosn't fiver make some vitamins less available for the body?

Another very helpful video! Thank you!

Thank you for all the valuable info in this video, as well as admitting that you used to eat junk food before you knew better. I am hoping to lean more into whole foods and away from the processed ones and lower my cholesterol. You have a new subscriber!

Love this video! I have oatmeal with fruit for breakfast, salad with a bean and/or tofu sandwich layered with crispy raw veggies for lunch, and for dinner normally another salad and a grain or starch bowl that includes rice or potato, a steamed vegetable, legumes and cooked tomato. I have no issues ‘going’ first thing in the morning. Normally just once a day in the morning.

Great info

Thank you for this very informative video! Can you offer some meal suggestions for Breakfast and Lunch? Thanks!

I especially love this video. It could have been named "The value of eating whole foods" or "Surprise, surprise, constipation's role in your high cholesterol" or "Wonderful Fiber." And I love that you don't go terribly deep into in each sub-subject of the video. I always want to take notes but information comes fast and furiously -- wonderful, all but not easy to remember everything! Thank you so much so much for your contributions to my good health.

Wow so informative, trying to reduce high cholesterol. Thx will continue to watch your videos.

You are a treasure! What a wealth of information in one short presentation. Thank youg❤️🙏🏻.

You really describe this well . Thankyou .

I love this girl. I drink some.chia water most days just for the miraculous om 3. Thanks for great work

Doesn't bode well for the "carnivore diet"...

How do you prepare chia seeds?

Cold overnight oats are good too. You don't have to cook those.

What about the lectins in beans? Aren’t they inflammatory?

Helpful video . Eating too much is also not good

High cholesterol and quite high urid acid ☹️ have to avoid so much so difficult what i should eat for dinner. I eat twice a day 'branche"oats/berries/ nuts bit dinner 🤔.

Hi Dr Liu, Thank you very much for your information, and I would like to know how much calcium needed daily for people above 71 years old. I appreciate for your help.

Subscribed! 👏🏾👏🏾👏🏾👏🏾👏🏾👍🏾👍🏾👍🏾

I wrote to Trader Joe's and requested oat groats. Would be great if others did also😊

Love love your channel learning so much ❤

I am trying desperately to simplify my eating. I love the info you have given, though it’s a lot at once,my mind is reeling.❤😊

Great straight forward information dense presentation

Wow beans in oatmeal ! I will give it a try. Do you eat sauerkraut ?

Thank you so much

Very informative and educational. Thank you!

Chia seeds or psyllium which is better for lower cholesterol?

Is oatmeal good for diabetics also?

Excellent well explained honest information. Thanks

This is so good. Thank you

Thank you for this video it was very informative . All these people with negative comments need to watch something else

I have heard about so much about oatmeal, it’s not good for you. So what are supposed to eat anymore?

Very interesting and informative. Please let me ask this since you have mentioned oats for breakfast to help lower cholesterol…I usually have cooked rolled or steel cut oats with diced apples and 1/4 cup of blueberries and 1/4 cup of chopped walnuts. Is this a good combination ? Whenever I do not eat this, I sometimes have basmati rice with sardines cooked in low sodium soy sauce and lemon covered with caramelized onions… Is this good as well or not ? Coffee is always black… If you please, kindly let me know if I am doing it right or wrong… Though, I can say for sure, taste wise, it is very tasty. 😊

Funny when I was in graduate program years back, I tried ensure, energy bars etc. I felt hungry right after I finished any of them. I had to look for “real” foods😆 McDonal’s on campus came to rescue.

Exactly!! 👍 thank you 🙏

Very informative and thank you 🙏🏻

Will overnight oats that are not cooked have the same benefit of cooked oats?

Are green beans good to lower cholesterol?

Need cookbooks on this

Doctor I don't have a gallbladder can I eat dairy milk,dark chocolate and chiea seeds , thank you

What is good for H PLYORI bacteriaa

Thank you for such detailed information. Would you consider air popped popcorn (no SOS) a whole food source for insoluble fiber? Souble fiber?

Omg, this video make so much since. I've been having stomach pains and had a CT I have gallstones.