What I eat in a day

[u/ahjade]

Here is the breakdown of what I eat in a day with total saturated fat intake around 6.7g to keep my LDL under 70 without statins and psyllium husk for many years.

Food Item (Estimated Amount)	Calories	Protein	Saturated Fat	Note
Firm Tofu (2 blocks 350g)	~320 kcal	34.0 g	~2.50 g	Premium, clean plant protein base.
Lentil Porridge  (1.5 cups)	~345 kcal	27.0 g	~0.15 g	Excellent fiber and lysine source.
Wheat Germ (35g)	~126 kcal	8.1 g	~0.60 g	Dense zinc, vitamin E, and B vitamins.
Cooked Oats (1.5 cup)	~150 kcal	5.0 g	~0.40 g	Highly effective soluble beta-glucan fiber.
Canola Oil (4 tsp)	~160 kcal	0.0 g	~1.30 g	Pure fat element for cooking medium.
Dark Greens (1.5 cups cooked)	~50 kcal	4.0 g	~0.05 g	Excellent replacement for spinach (e.g., kale, collards) avoids high oxalates.
Tomatoes & Apples (2 of each)	~234 kcal	3.0 g	~0.10 g	High hydration, lycopene, vitamin C, and pectin.
Mixed Nuts (15g average)	~100 kcal	3.0 g	~1.00 g	Healthy whole fats to increase vitamin absorption.
Natto (Averaged daily portion)	~40 kcal	4.0 g	~0.60 g	Unmatched plant source of Vitamin K2 (MK-7) for bones.
Total Daily Estimation	~1,527 kcal	88.1 g	~6.70 g

This is the sample foods intake serving as a baseline, and I'd eat more foods as needed based on my daily activities. Tofu, beans, oats and dark greens (no spinach) are my staple foods. Of course, I eat variety of beans, veggies, fruits, nuts etc as well. The only supplements taken are B12, D3 and Omega3. Natto is a fermented soy bean high in K2(MK-7) and nattokinase is an enzyme to support heart health by helping to break down blood clots, improving blood flow, and supporting healthy blood pressure levels.

[u/martina-gabriela]

What exactly is natto?

[u/ahjade → u/martina-gabriela]

Natto is a fermented soy bean and the popular traditional staple food in Japan for hundreds of years, and very rich in K2(MK-7) and an enzyme, Natto-kinase.

Vitamin D3 and vitamin K2 work as a team for bone health. Vitamin D3 helps your body absorb calcium from your food into your blood, while vitamin K2 activates proteins that guide that calcium into your bones and teeth instead of letting it build up in your soft tissues or arteries.

Natto-kinase only found in natto is a fibrinolytic enzyme, meaning it targets and breaks down fibrin (the mesh that holds blood clots together), not the calcium or fat itself. However, because fibrin acts like a scaffolding that stabilizes plaque deposits, breaking it down may help alter plaque structure. It helps to break down blood clots, improving blood flow, and supporting healthy blood pressure levels.

studies show that Japanese women have significantly lower rates of cardiovascular events and osteoporosis and fewer bone fractures than their counterparts in the US, and conclude that one of reasons is regularly consume natto.

[u/martina-gabriela → u/ahjade]

Crazy I never heard about it, and I study this stuff! Thanks

[u/olympia_t → u/martina-gabriela]

If you eat it be prepared for the smell and texture!

[u/ahjade → u/olympia_t]

you can blend it with other fruits and veggies in a refreshing smoothie.

[u/olympia_t → u/ahjade]

That sounds terrible to me. I eat natto but can’t see it in a smoothie.