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Archive for July 2016

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

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