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Reverse Heart Disease

REVERSE HEART DISEASE

Heart Health

(THE FOLLOWING IS AN EXCERPT FROM THE AUTHOR OF EAT FAT, GET THIN, DR. MARK HYMAN, HEAD OF CLEVELAND CLINIC FUNCTIONAL MEDICINE CENTER)

About 90% of Americans are deficient in ESSENTIAL Omega 3 Fats. Our current diet of highly processed food contains an abundance of highly-inflammatory Omega 6 oils, thus causing the ratio of Omega 3 to Omega 6 to be off balance.

Food is information and influences gene function, hormones, our immune systems and even our gut flora. “Literally, food controls every function within your body. This is especially true with the omega-3 fatty acids found in foods like wild fish, flaxseeds and walnuts. These fatty acids play critical roles in cognitive development and learning, visual development, immune strength, fighting inflammation, pregnancy, brain health, and preventing Alzheimer’s disease, heart disease, cancer, mental illness and so much more. They affect every one of our hundred trillion cell membranes.”

A recent and the most comprehensive review on omega 3 fats looked at 19 studies from 16 countries and found that those with the highest levels of omega 3 fats in their blood had lower risks of heart attacks.

SCIENCE SHOWS WHEN YOU EAT THE RIGHT KINDS OF FAT, YOU GET THIN, DECREASE INFLAMMATION AND

REVERSE HEART DISEASE, TYPE 2 DIABETES, AND MANY OF THE OTHER CHRONIC DISEASES THAT PLAGUE US.

Heart Health 2

KEY FACTS ABOUT FATS:

1. Sugar, not fat, makes you fat. Sugar spikes insulin-the fat fertilizer hormone laying the foundation for belly fat. Sugar also slows your metabolism and is addictive and makes you hungry. Fat actually speeds up metabolism, cuts hunger and increases fat burning.

2. Dietary fat is very complex. We have saturated, monounsaturated, polyunsaturated and trans fats. And we have subcategories within each group. Some fats are good and yes, some are bad.

3. Low-fat diets claim to be heart-healthy but aren’t. Low-fat diets typically tend to be higher in sugar. Eating less fat and more sugar and refined carbs floods our system with insulin, creating inflammation, heart disease and many other problems. When you consume lots of sugar and refined carbs, your body produces dangerous, artery-clogging small, dense LDL cholesterol particles; drops your protective HDL and increases harmful triglycerides.

4. Saturated fat is not a “bad” fat. A review of all the research on saturated fat published in the American Journal of Clinical Nutrition found no correlation between saturated fat and heart disease. The problem arises when we eat them with sugar and starch. Think “no sweet fat”.

5. Some fats ARE unhealthy. Trans fats and inflammatory vegetable oils are bad fats that cause free radical damage and create a perfect storm for inflammation. Most restaurants cook with toxic oils because they’re cheap and marketed as heart-healthy, low-cholesterol fats.

6. We all need more omega 3 fats. Most Americans are deficient in these health-crucial fats. The best ways to include them in your diet are to include wild or sustainably raised cold-water fish and pastured or omega 3 eggs, and taking a quality, toxin-free omega 3 fish oil supplement.

7. Eating fat makes you lean. The right fats can nourish your cells to better utilize insulin. Healthy fats also help to stop your cravings, curb your hunger and reset your hormones to help your body burn fat more efficiently.

8. Your brain is made up of mostly fat. About 60% of your brain is fat, mostly as DHA, which your cells need to communicate. Quality omega-3 fats improve cognition, memory and mood. Research shows omega 3 deficiencies increase depression, anxiety, Alzheimer’s and bipolar disorder.

EAT QUALITY FAT AT EVERY MEAL. THESE ARE TOP-QUALITY FATS:

Seeds: pumpkin, sesame, chia, flax and hemp

Fatty Fish: sardines, mackerel, herring and wild salmon

Avocados

Nuts: walnuts, almonds, pecans, macadamia

Extra-virgin olive oil

Grass-fed or sustainably raised animal products

BETTY MELKON, LLC
melkonbetty@gmail.com
www.bettymelkon.com
843-298-0688

Natural reduction of Cholesterol

NATURAL REDUCTION OF CHOLESTEROL

Cholesterol

Reduce the amount of sugar and flour in your diet. Recent evidence indicates that added sugar is probably a greater contributor to heart disease than is consumption of saturated fat.

Avoid trans-fatty acids (“partially hydrogenated oil”) — Trans-fats are found in many brands of margarine and in most processed foods, as well as snack foods such as chips, crackers and cookies, and in the oils used to cook fast-food French fries, doughnuts and movie popcorn.

Lose weight if needed.

Exercise helps increase HDL levels.

Don’t smoke. Smoking lowers HDL cholesterol.

Relax. Emotional stress may prompt the body to release fat into the bloodstream, raising cholesterol levels. Yoga and breathing exercises are recommended.

DIETARY CHANGES

Eat nuts everyday…almonds, walnuts and cashews. They contain heart-healthy monounsaturated fat.

Use fresh garlic regularly…either raw or lightly cooked.

Garlic lowers blood pressure and cholesterol.

Drink green tea daily. The antioxidants it contains help lower cholesterol and prevent the cholesterol in your blood from oxidizing.

Eat plenty of soluble fiber. Beans and lentils, apples, citrus fruits, oats, barley, peas, carrots and ground flax seed are all good sources of soluble fiber, which has a powerful cholesterol-lowering effect.

Limit refined carbohydrates. These include cookies, cakes, crackers, fluffy breads, chips and sodas, all of which can worsen cholesterol levels by lowering, HDL, and also increase triglyceride levels.

Take coenzyme Q10 (CoQ10). This powerful antioxidant benefits heart health by protecting LDL cholesterol from oxidation and by re-energizing the mitochondria in the heart cells, which is where energy metabolism occurs.

Take fish oil. Fish oil contains an abundance of essential omega-3 fatty acids (omega-3’s) that have been shown to lower triglyceride (blood fat) levels, minimize inflammation and clotting, and increase HDL (good) cholesterol. Dr. Andrew Weil, MD, recommends taking 2 grams daily of a fish oil supplement that contains both EPA and DHA.

BETTY MELKON, LLC
www.BettyMelkon.com
melkonbetty@gmail.com
843-298-0688

Chia Seeds

CHIA SEEDS

Chia Seeds

Used centuries ago by the Mayan and Incan Warriors, chia seeds are packed with nutrients. These warriors would carry chia seeds in a pouch attached to their belts, and eat 1 Tbsp for a day’s worth of energy.

Today, runners and triathletes use them, as scientific studies have shown that Chia seeds are as energy-boosting as Gatorade and Power Drinks.

Chia seeds are especially loaded with Omega 3 fatty acids, which reduce chronic inflammation, like arthritis and heart disease. They are loaded with B Vitamins and minerals, like selenium. Especially

beneficial is the fact that Chia Seeds are loaded with fiber, which SUPPORTS FAT LOSS, and cleanses the colon. Think of Chia Seeds as you stool softener.

Also, Chia seeds are the highest source of plant-based protein, as is Spirulina, another super food.

For an immediate burst of energy, mix Chia seeds with coconut oil and a drop of peppermint oil.

Betty Melkon, LLC
www. bettymelkon.com
843-298-0688

Top Anti-Inflammatory Foods

Top Anti-Inflammatory Foods

Anti-Inflammatory Foods a Blog Post by Betty Melkon

Low levels of chronic inflammation are the root cause of most chronic diseases, like arthritis, heart disease, diabetes, high blood pressure, asthma, inflammatory bowel disease (IBD). In addition, today’s modern diet lead’s to reduced control of infection, increased rates of cancer, and increased risk for allergic and auto-immune disease. Practicing the Mediterranean diet and moving away from processed food products can lead to less inflammation and better health. Eating plenty of fresh vegetables, little to no red meat, certainly no chemicals or additives, and an abundance of omega-3 foods is beneficial. We need to concentrate on Antioxidant foods, Minerals, and Essential Fatty Acids.

Our best practice is to ADD the following foods into your daily diet:

  • Organic Dark Green Leafy Vegetables
  • Organic Celery, Broccoli, Beets
  • Organic Blueberries, Pineapple
  • Organic Chia and Flax Seeds
  • Walnuts
  • Organic Coconut Oil
  • Organic Ginger and Turmeric
  • Red Sockeye Salmon

BETTY MELKON, LLC
www.BettyMelkon.com
843-298-0688

Coconut Oil

WHY USE COCONUT OIL…
It is a saturated fat, so why use it?

Why Use Coconut Oil a Blog Post by Betty Melkon

First of all, it is a medium-chain fatty acid(essential nutrient), which is rapidly metabolized in the liver for immediate energy. It does not go into the lymphatic system, and is not stored as fat.

Coconut oil is the next “Super Food,” as it BOOSTS FAT BURNING and INCREASES MENTAL CLARITY!

The following reasons to use coconut oil are medically- and evidenced-based:

  • INCREASES FAT LOSS WITHIN 1-3 MONTHS
  • REDUCES THE SYMPTOMS OF ALZHEIMERS
  • HEALS WOUNDS FASTER
  • INCREASES COLLAGEN PRODUCTION
  • REDUCES CELLULITE
  • KILLS OFF BAD BACTERIA/FUNGUS/VIRUS
  • BOOSTS TESTERONE IN MEN AND WOMEN
  • REDUCES OXIDATIVE STRESS
  • BALANCES HORMONES
  • BALANCES LIPID LEVELS
  • IMPROVES HEART HEALTH
  • INCREASES ABSORPTION OF FAT SOLUBLE VITAMINS
  • INCREASES BONE HEALTH WITH INCREASE OF COLLAGEN

BETTY MELKON, LLC
www.BettyMelkon.com
843-298-0688

Glutathione – Mother of all Antioxidants

GLUTATHIONE

Mother of all Antioxidants/Most Important Molecule to Stay Healthy and Prevent Disease.

GLUTATHIONEA Blog Post by Betty Melkon

According to Dr. Mark Hyman, MD, Director of Functional Medicine at Cleveland Clinic, a deficiency in this molecule has been found in nearly all of his chronically-ill patients in the last 10 years. There are more than 89,000 medical articles on this subject.

Our bodies produce it, but with poor diet, pollution, toxins, medications, stress, trauma, aging, infections and radiation, we are all deficient in glutathione.

Glutathione is critical because it recycles antioxidants, helps our immune system fight infections and prevent cancer, and carries toxins into the bile and stool for elimination.

Bioactive Whey Protein, made from non-denatured proteins, is a great source of cysteine and the amino acid building blocks for glutathione synthesis. It MUST be sourced from GRASS-FED COWS and it MUST be UN-denatured.

Sulphur-Rich Foods, like garlic, onions, and cruciferous vegetables(broccoli, cauliflower, dark-green leafy vegetables) are key to getting more glutathione into the body.

BETTY MELKON, LLC
www.BettyMelkon.com
843-298-0688

An Essential Mineral—Magnesium

80% OF AMERICANS MAY BE DEFICIENT IN
MAGNESIUM

Some of the major functions that require magnesium are:
Protein Synthesis
Nerve Function
Blood Sugar Control
Neurotransmitter Release
Blood Pressure Regulation
Energy Metabolism
Production of the Antioxidant Glutathione

Magnesium is proven effective with:
Cardiovascular Disease
Fibromyalgia
Type 2 Diabetes
Osteoporosis
Migraine Headaches

Foods High in Magnesium:
Dark green leafy vegetables
Red Sockeye Salmon
Almonds and Cashews
85%+ Dark Chocolate
Black Beans
Avocado
Pumpkin Seeds
Kefir
Goat Cheese
Figs—Fresh

BETTY MELKON, LLC
www.BettyMelkon.com
843-298-0688

How to Improve Cholesterol Naturally

NATURAL WAYS TO IMPROVE CHOLESTEROL

Healing Foods:
Omega 3 Fats, EPA and DHA, found in wild caught salmon, eggs from pastured chickens, grass-fed beef, lamb, venison

Soluble Fiber, found in organic berries, flax or chia seeds

Organic Extra Virgin, First-cold Pressed Olive Oil

Herbs, like turmeric, basil and rosemary

Remove Inflammatory Foods:
Sugar
Conventional Grains
Excess Alcohol
Excess Caffeine
Hydrogenated Oils

Supplements:
High Quality Fish or Cod Liver Oil
Coenzyme-Q10

Exercise
Brisk Walk for 20 Minutes—3/Week

Betty Melkon, LLC
www.bettymelkon.com

Healthy Fat Foods

Of the 3 macronutrients, carbs, protein and fats, only the last 2 are ESSENTIAL. The right kind of Omega 3 Fatty Acids are very beneficial to the body. Omega 6 and 9 are also important, but we are taking in an abundance of those through the processed food that we eat.

The following are 3 very healthy “fatty” foods:

Wild-caught Alaskan Salmon(Sockeye)

This fish eats very low on the food chain and cannot be farm-raised. You may eat it fresh, frozen or canned. My favorite label for canned salmon is Black Top. Mixing it with fresh flat-leaf parsley, onion, garlic, organic mustard, turmeric, sea salt, pepper, and any vegetable that you like, is a healthy meal. Raw pumpkin seeds, organic celery, hard-boiled eggs from pasture-raised chickens, sauerkraut, chopped raw almonds, and lemon juice are other foods to mix with the salmon.

Avocado

While we usually think of avocados as vegetables, it is actually classified as a fruit. They are rich in monounsaturated fat that is easily burned for energy. They provide 20 essential nutrients, including potassium, vitamin E, B-vitamins and folic acid.

Coconut Oil

Half the fat content in coconut oil is lauric acid that your body converts into monolaurin, which has anti-viral, anti-bacterial, and anti-protozoa properties. The medium-chain fatty acids in coconut oil also produce a whole host of health benefits, including stimulating your metabolism.

Remember: It is NOT fat that makes us fat, if you eat the right kind.

Low Levels of Chronic Inflammation Cause Disease

If our immune system gets out of control, we have what is called inappropriate, chronic inflammation. Our immune system in this case starts PRODUCING disease. We all have this type of inflammation, and its causes are many, including: diet, stress, genetics and environmental toxins. Dr. Andrew Weil, MD.

More of a Mediterranean diet is recommended. This comprises of plenty of fresh fruits and vegetables, little to no red meat, certainly no chemicals or meat additives, and an abundance of omega-3 foods. Fresh produce, preferably organic, have compounds that are beneficial: Antioxidants, Minerals, and Essential fatty acids.

The Top 15 Anti-Inflammatory Foods Are:

Green Leafy Vegetables, Bok Choy, Celery, Beets, Broccoli, Blueberries, Pineapple, Salmon, Bone Broth, Walnuts, Coconut Oil, Chia Seeds, Flaxseeds, Turmeric, Ginger.

To help prevent inflammatory diseases, such as, heart disease, arthritis, some cancers, and Alzheimers disease, incorporate these foods into your daily eating plan, and avoid any processed foods, which are high in sugar, salt, and omega 6. While we need some Omega 6 in our diet, the proportion of Omega 6 to Omega 3 is inflammatory.

 

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