8 Foods I Eat EVERY DAY as an ER Doctor

https://www.dralexnewsletter.com Join the community by signing up to my daily newsletter! Practical health advice, straight to your inbox, every morning. When people ask me what I eat every day as a doctor, they're often expecting some expensive supplement, exotic superfood or highly restrictive diet. In reality, the opposite is true. The foods that have the strongest evidence behind them tend to be the ones we've had access to for generations. They're simple, affordable and easy to eat consistently - which is exactly why they matter. This video isn't about finding the one "perfect" food. It's about building a diet where the majority of what you eat quietly protects your heart, brain, blood vessels and metabolism year after year. These are the foods that naturally make their way onto my plate most days, not because they're fashionable, but because the research behind them is consistently impressive. Many are packed with fibre, healthy fats, polyphenols, nitrates or beneficial bacteria that help reduce inflammation, improve blood vessel function, support your gut microbiome and lower the risk of many of the chronic diseases that fill our hospitals every day. TIMESTAMPS 00:00 Intro 01:49 Dark leafy greens 04:40 Fermented foods 06:46 Nuts 08:37 Dark, colourful fruit and veg 10:11 Something with omega 3 11:27 Black coffee 12:48 Raw veg before my evening meal 14:08 Eggs 15:45 A few honest words to finish REFERENCES Gut-microbiota-targeted diets modulate human immune status https://pubmed.ncbi.nlm.nih.gov/34256014/ Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study https://pubmed.ncbi.nlm.nih.gov/25421976/ Eating vegetables before carbohydrates improves postprandial glucose excursions / Effect of eating vegetables before carbohydrates on glucose excursions in patients with type 2 diabetes https://pubmed.ncbi.nlm.nih.gov/24426184/ Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes https://pubmed.ncbi.nlm.nih.gov/29167102/ Association of coffee consumption with total and cause-specific mortality in 3 large prospective cohorts https://pubmed.ncbi.nlm.nih.gov/26572796/ Egg consumption and risk of cardiovascular disease: three large prospective US cohort studies, systematic review, and updated meta-analysis https://pubmed.ncbi.nlm.nih.gov/32132002/ Marine omega-3 supplementation and cardiovascular disease: an updated meta-analysis of 13 randomized controlled trials involving 127,477 participants https://pubmed.ncbi.nlm.nih.gov/31567003/ Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts (PREDIMED, supports the nuts and dietary-pattern claims) https://pubmed.ncbi.nlm.nih.gov/29897866/ Effects of n-3 fatty acid supplements in diabetes mellitus (ASCEND, large omega-3 RCT) https://pubmed.ncbi.nlm.nih.gov/30146932/ Marine n-3 fatty acids and prevention of cardiovascular disease and cancer (VITAL, the largest omega-3 primary-prevention trial) https://pubmed.ncbi.nlm.nih.gov/30415637/ #HealthyEating #Longevity #MediterraneanDiet #Nutrition #PreventiveMedicine #HealthyAgeing #HeartHealth #MetabolicHealth #WholeFoods #Doctor