JANUARY 13, 2025 FOODS USED TO LOWER CHOLESTEROL

Cardiovascular disease is the number one cause of death in the Uniuted States Maintaining healthy cholesterol levels is essential for cardiovascular health. High cholesterol is a major risk factor for heart disease and stroke, two leading causes of death worldwide. Diet plays a crucial role in managing cholesterol levels. Foods rich in healthy fats, fiber, and antioxidants can help lower bad cholesterol (LDL) and increase good cholesterol (HDL).

Avocados are renowned for their heart-healthy monounsaturated fats. These fats aid in lowering LDL cholesterol while maintaining levels of HDL cholesterol. Additionally, avocados are rich in potassium, a nutrient that helps in regulating blood pressure.

Another food that helps cholesterol are grape Grapes, especially the darker varieties, are a rich source of antioxidants, including resveratrol, which is known for its cholesterol-lowering properties. These antioxidants help reduce the oxidation of LDL cholesterol, a process that contributes to plaque formation in arteries.

Lastly I feel oatmeal hekps cholesterol tremendously. I eat gluten free ( steel cut oatmeal) at least twice a week. Oatmeal is a powerhouse of soluble fiber, which plays a key role in cholesterol management. Soluble fiber reduces the absorption of cholesterol into the bloodstream, thereby lowering LDL levels. Oats also contain beta-glucan, a type of fiber that has been shown to effectively reduce cholesterol levels.

Change your dietary lifestyle to help lower cholesterol and LDL ( bad cholesterol)

Unti tomorrow…

JANUARY 8, 2025 CINNAMON

Who doesn’t love the smell of cinnamon? The warming, sweet and woody aroma of cinnamon is one of the most recognizable scents out the I just love to add cinnamon and a teaspoon of my honey to my favorite cup of tea

Cinnamon is used for oral health . Cinnamon may improve oral health. Cinnamon is thought to reduce the formation of plaque, a sticky film of bacteria that can lead to cavities, gum disease, and bad breath. In addition, cinnamon has antimicrobial properties that can help fight infection and promote healing Furthermore, cinnamon is a natural source of fluoride, which helps to strengthen teeth and prevent decay.

There are many herbs for gut health. I consider cionnamon one of those herbs. Cinnamon is a potent source of antioxidants, which can help to reduce inflammation throughout the body. In the gut, inflammation can lead to a number of problems, such as irritable bowel syndrome (IBS) and leaky gut syndrome.

Cinnamon is rich in rich in compounds like cinnamaldehyde and eugenol. These compounds have been shown to have antibacterial, antimicrobial, and antioxidant properties. Cinnamon has been traditionally used to treat digestive issues, colds, and flu.

It is also gerat for skin hair and nails. Cinnamon is rich in antioxidants, which help to protect the body from damage caused by free radicals. These same antioxidants also promote collagen production, which helps to keep skin looking youthful and elastic.

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JANUARY 7, 2025 LIVER HEALTH

The liver is one of the most vital organs in the human body, responsible for over 500 essential tasks, including detoxification and nutrient absorption. The liver is the largest organ in the body ( the skin is the largest non solid organ) There are food , herbs and drinks that can boost liver health The liver detoxifies so it very important. It also makes clotting factors, and cholesterol

One food you should eat or consume in a drink are beets. Beets are a vibrant root vegetable that offers more than just their striking color. They are rich in betalains, a type of antioxidant that has been shown to support liver detoxification. These antioxidants neutralize toxins and help in their removal from the body. Additionally, beets are high in fiber and nutrients like iron and potassium, which further support liver health

The other vegetable whether you drink it as juiced or eat it is spinach Spinach, a leafy green wonder, is packed with a variety of antioxidants and nutrients beneficial for the liver. It contains glutathione, a molecule that assists the liver in the detoxification process. Moreover, the high levels of folate and vitamin C in spinach help in protecting the liver from damage and inflammation

Lastly there are grapefruits. I ate grapefruits for breakfast as a child. For some reason I do not eat a lkot of grapefruits any longer Grapefruit is not just a breakfast staple; it’s a liver’s best friend. This citrus fruit is rich in antioxidants, particularly naringenin and naringin, which have been shown to improve liver enzyme levels. These compounds also help in reducing inflammation and protecting liver cells.

These are just a few foods that can support the liver. The bitter herbs are excellent for liver health. I use dandelion and milk thistle on a daily basis in capsule form

Until tomorrow

JANUARY 2, 2025 LESS SUGAR THIS NEW YEAR

It is all about sugar It is a New Year —- so elininate sugar from your diet

In today's world, sugar is everywhere, often lurking in places you'd least expect. From your morning cup of coffee to the dressing on your salad, it's a pervasive ingredient that can have significant implications for your health. Opting to cut sugar out of your diet not only supports weight management but also boosts energy levels and reduces the risk of chronic diseases..

You must get rid of soda and bottled drinks as ice tea if thewyr congtain sugar Soda is a major source of added sugars in a lot of diets, contributing to weight gain, insulin resistance, and dental problems. Sparkling water serves as an excellent alternative, offering the same fizzy satisfaction without the sugar crash

Despite their healthy image, fruit juices are often loaded with added sugars and lack the fiber that whole fruits provide. Fiber is crucial for slowing sugar absorption and increasing satiety, which can help manage weight and improve digestive health Try to eliminate or cut down on high glycemic fruits. For example, fruits with high sugar content include pineapples, grapes, watermelon, papaya, and mangoes. You can still have them but have less. Out these fruits in a bowl in a bowl with fruits as berries, apples, and kiwis Mix up the fruits

Refined sugars and artificial sweeteners can be hard to avoid, but switching to natural sweeteners like stevia, erythritol, or monk fruit offers a healthier alternative. You can honey and maple syrup which have a low glycemic index. For me , honey is the best ( I am partial as a beekeeper)

Lastly the most important meal of the day is BREAKFAST. Breakfast is often dubbed the most important meal of the day, yet many common breakfast foods are high in added sugars. Items like flavored yogurts, cereal, and store-bought granola can start your day with a sugar spike Instead have an egg with spinach, a plain greek yogurt or even sardines.

,Having a sugar-free breakfast can also include adding protein and healthy fats, such as nuts, seeds, and avocados, to keep you feeling full longer. This not only helps in reducing cravings

You can do this

Until tomorrow…

DECEMBER 31, 2024 MIGRAINES AND THEIR TRIGGERS

While the exact cause of migraines is not fully understood, various triggers have been identified, including stress, hormonal changes, and specific foods Migraines are not just ordinary headaches; they are intense throbbing pains usually affecting one side of the head. They are often accompanied by nausea, vomiting, and extreme sensitivity to light and sound. The experience can be debilitating for sufferers, sometimes lasting hours or even days. While the exact cause of migraines is not fully understood Around the holidays it is typical for a patient to get a migraines., More food, more sweets and more alcohol

There are many triggers Some triggers have been identified, including stress, hormonal changes, and specific foods One food I discuss with patients is chocolateOften considered a comfort food,  chocolate contains multiple ingredients that could induce migraines. One key ingredient is theobromine, a compound similar to caffeine, which can affect blood vessels and potentially lead to headaches. Moreover, chocolate can cause fluctuations in blood  sugar levels, which could trigger migraines

Even aged cheese can cause migraines. Aged cheeses, such as cheddar, gouda, and blue cheese, contain higher levels of tyramine, a naturally occurring compound. Tyramine can cause blood vessels to constrict and then expand, leading to headaches or migraines in susceptible individuals.

Alcohol, particularly red wine, has long been associated with migraines. The culprits are often histamines and tannins, compounds found in various types of alcohol. These compounds can affect blood flow and potentially trigger migraine episodes.

Managing migraines is a complex process involving various approaches, from medications to lifestyle changes. One key aspect to consider is diet, as certain foods have been commonly identified as migraine triggers. One must find the cause. Beware of aspartame and MSG— big key triggers

Have a healthy and happy New Year 2025

Until tomorrow…

DECEMBER 30, 2024 ANTI-INFLAMMATORY FOODS

Inflammation is a natural response of the body to protect itself against harm, but chronic inflammation can lead to various health issues, including heart disease, diabetes, and arthritis. There are many foods that you can eat that are anti-inflammatory

One such food is Kale. You need yto ingest Kale. ale stands out as a  superfood, primarily due to its high concentration of  vitamins, minerals, and antioxidants. These nutrients, especially vitamins K, A, and C, contribute significantly to its anti-inflammatory properties. Additionally, the presence of glucosinolates in kale helps in detoxifying the body.

I love all nuts. There are some that are better than others. I only eat the nuts and seeds that are beneficial for my blood type. For Blood Type O I cannot consume peanuts and pistachios I can consume almonds and walnuts. Walnuts are inflammatory because of the amount of omega 3. Almonds are a powerhouse of nutrients and a great source of healthy fats, protein, and fiber. They are particularly rich in vitamin E, an antioxidant that helps combat inflammation and stress in the body. Almonds also contain healthy monounsaturated fats, which are known to reduce inflammation and promote heart health. The addition of almonds to a diet can support the body’s anti-inflammatory response

I also love all berries. I eat a variuety of berries. Blueberries, raspberries, mulberries and even wolfberries. Blueberries are not only delicious but also a powerhouse of anti-inflammatory properties, mainly due to their high antioxidant content. These antioxidants, particularly anthocyanins, give blueberries their distinctive color and reduce inflammation. Regular consumption of blueberries has been linked to a decrease in the risk of heart disease and other chronic conditions associated with inflammation

Eat these foods for their anti-inflammatory effects on your body

Until tomorrow…

DECEMBER 27, 2024 BENEFITS OF HONEY

As a beekeeper and President of the American Ap[itherapy Society I am very involved in all products of the hive. Honey has been used for thousands of years for its health benefits. Today, the use of honey is especially important, not only for health but for the conservation of the bee population Honey has medicinal properties. Several studies have shown that high-quality honey holds many important antioxidants, including phenolic compounds and organic acids like flavonoids

As a cardiologist I love honey This year I extracted 220 lbs from my beehives Honey can help your heart health in multiple ways. The antioxidants help to protect your heart and guard you against having a heart attack. It does this by reducing oxidative stress on your heart and preventing clots.
Honey may also help your arteries to dilate, increasing your blood flow

Honey promotes wound healing Over 20 studies found honey beneficial to healing wounds, especially those infected after surgery. Some studies reported a 97% success rate of honey in healing diabetic ulcer

Eating raw, local honey may help your seasonal pollen allergies. Some studies suggest that eating local honey may reduce congestion and ease some allergies. This may be due to the pollen that gets collected by the bees and mixed with honey in small amounts so that your body can train itself or sensitize itself against allergies

Honey has a low glycemic index and can be consumed by diabetics. It also increases your own production of melatonin so it can be used to assist you in sleeping

Lastly JOIN the AAS ( American Apitherapy Society ) www.apitherapy.org DONATE

Until tomorrow…

DECEMBER 26, 2024 A DIFFERENT GRAIN

There are many different grains. Some contain gluten and some do not.  Bulgur, a versatile and ancient  whole grain, has been a staple in Middle Eastern cuisine for centuries. This nutritious grain, made from cracked wheat, is not only a culinary delight but also a powerhouse of health benefits. Bulgur stands out in the world of grains for its exceptional nutritional profile. It’s a rich source of dietary fiber, essential for maintaining digestive health and preventing constipation. This high-fiber content also plays a crucial role in regulating blood sugar levels, making it an ideal choice for people with diabetes.

It’s notably high in B vitamins, including niacin, thiamine, and folate, which are crucial for energy production and brain function Bulgur’s low glycemic index is another feather in its cap, making it a suitable option for those managing blood sugar levels. It’s also relatively low in calories yet high in protein

The presence of antioxidants in bulgur, especially vitamin E and selenium, provides a defense against oxidative stress and inflammation

Bulgar has many different medical benefits. One is digestion. Bulgur’s high fiber content is a boon for digestive health. It aids in regular bowel movements and prevents constipation, a common problem in diets lacking sufficient fiber. It is great for heart health The grain’s high fiber content is instrumental in reducing bad cholesterol levels (LDL), a major risk factor for heart disease Bulgar contains a lot of folate, a B vitamin that helps to lower levels of homocysteine, an amino acid in the blood that, at high levels, is associated with an increased risk of heart diseases.

And lastly Bulgar is great for weight loss and management. Bulgur is an excellent food choice for weight management. Its low-calorie and high-nutrient profile make it an ideal ingredient for those looking to lose weight

So start to eat Bulgar I find it delicious..

Until tomorrow…