Good Sources of Sat Fats
Somethings are worth saying again – fat is good for us.
Two good sources of fat are saturated (animal) fat and omega-3 fats.
- Omega-3s – These are great for heart health. They protect against cardiovascular disease. They also helps to burn body fat. For good sources of omega-3s enjoy wild fish, avocado, olives, cod liver oil, Sacha Inchi oil, and nuts. I recommend you take supplements called EPA-DHA 720 by Metagenics www.DrJeffreyTucker.meta-ehealth.com
- Saturated Fats –These fats boost your immune system. They also help you to absorb calcium. Find it in grass-fed beef, raw milk, and raw butter.
You can find healthy sources of fat in these 9 foods:
- Organic butter
- Olive oil
- Raw milk
- Cold water wild fish
- Grass-fed beef
- Free-range chicken
Vegetable oils that you cook with are fats that are highly processed to extend their shelf lives. Saturated fats come from nature, trans fats are almost always man-made. Eliminate the trans fats, they are not essential fats; nor do they promote good health. Margarine is produced at high temperatures which destroys vitamin E, and other nutrients in the oil. The final product contains trans-fatty acids.
Trans-fatty acids increase inflammation in the body (colitis, arthritis, muscle and joint conditions).
I’m OK with butter. It does not contain trans fat. It’s also a good source of fat-soluble vitamins, including vitamin A, D, E and K. None of these essential vitamins are found in significant quantities in margarine.
Fats to Avoid
Bad fats are the omega-6s. They are needed for a balanced diet, but only in small amounts. You need a higher ratio of omega-3s to omega-6s in the foods you eat. You can avoid high levels of omega-6, by not eating grain-fed beef, processed foods, and vegetable oil. Avoid processed, packaged foods like potato chips, cookies, cakes, and bottled salad dressings.
Here’s a short list of foods which contain trans fats:
- Hardened Margarines and shortenings
- Bottled salad dressings
- Fried fast foods
- Corn chips
- French fries
- Fried meats like chicken and fish
- Baked goods including biscuits, breads, cakes, cookies and crackers
Often people who get headaches have habits that are causing the headaches, but have not made the connection between their lifestyle and their symptoms. One obvious thing that can be done is to quit eating refined sugar and to eat regular meals. Some people that suffer from migraine headaches have blood sugar level problems (reactive hypoglycemia). A diet free of sugar, and eating six small meals per day is one strategy to improves headaches.
The kinds of fats in the diet can also play a role in headaches. Migraines may be linked to blood lipids, much the same way that cardiovascular disease is. Supplementation with fish oil reduced the frequency and severity of migraine headaches. Indeed, many research articles have shown the value of omega-3 fatty acids for pain and inflammation. EPA-DHA 720
by Metagenicsis a very pure source of omega-3 fatty acids, free of dioxins and mercury.
B-vitamins may be of value for migraine patients in the same way that bringing blood sugar under control is helpful. Also, there is some research to show that a high dose of riboflavin can help migraine patients. Taking 400 mg/day of riboflavin helped subjects with migraine headaches. Compared to taking aspirin, they did no better than the group receiving ribof lavin alone. Riboflavin also reduced the frequency of headaches and use of medication. Metagenics has a great B-complex vitamin that has extra riboflavin in the more biologically available phosphorylated form.
Research has shown that patients with both migraine and tension headaches had lower salivary and serum magnesium levels than age-matched controls. In addition, serum magnesium tended to be even lower during migraine attacks. Magnesium, may also help relieve symptoms like nausea and photophobia. (Look for 100 mg of magnesium per tablet).
A University of Illinois (UI) study published in the Journal of Lipid Research offers hope that omega-3 fatty acids can help many infertile men.
UI scientists came up with this discovery while investigating docosahexaenoic acid (DHA), an omega-3 the body can make from alpha-linolenic acids found in vegetable oils, including soybean and canola oils. DHA is already known to be important for the development of the body’s brain & nervous system. But it turns out DHA also may correct two major causes of male infertility — low sperm counts and abnormally shaped sperm.
“In our experiment, we used ‘knockout’ mice that lacked the gene responsible for an enzyme important in making DHA. In the absence of DHA, male mice are basically infertile, producing few if any misshaped sperm that can’t get where they need to go,” Manabu Nakamura, a UI associate professor of food science and human nutrition, explained in a press statement.
When the research team analyzed the amount, shape, and motility of the animals’ sperm, the mice lacking DHA simply were not able to reproduce. In fact, in the DHA-deficient mice, sperm counts were not only extremely low but the sperm the animals produced were abnormally shaped. Instead of being elongated and able to move quickly, their sperm were round and sluggish.
However, when DHA was introduced into the animals’ diet, the previously infertile mice soon had completely normal sperm and their fertility was totally restored. Bottom line: DHA restored all observed impairment in male reproduction.
“It was very striking. When we fed the mice DHA, all these abnormalities were prevented,” Nakamura said.
While the new research involves animals and not people, it is the first to show a direct link between DHA and male fertility levels. And this association could offer an explanation for previous studies that found male fertility patients with low sperm counts and slow moving sperm tend to have low levels of DHA.
Omega-3 fatty acids can alleviate depression, are cardio protective and can act as natural anti-inflammatories. I recommend DHA-EPA 720 from Metagenics. Order @ www.DrJeffreyTucker.meta-ehealth.com
Cutting down on sugar-sweetened soft drinks was associated with a drop in blood pressure, researchers found. In a cohort of U.S. adults, those who reduced daily intake of the beverages saw a significant drop in both systolic and diastolic blood pressure.
full story http://www.medpagetoday.com/Cardiology/Hypertension/tb/20264
Many clients with High Blood Pressure are helped by eating a low-glycemic-index dietary food plan and exercise program while incorporating medical foods and nutritional supplements. A low glycemic diet is more effective than a low fat diet in treating obesity, insulin resistance, dyslipidemia, cardiovascular disease and type-2 diabetes.
The specific medical food I use is called UltraMeal® Plus 360 — 2 scoops twice daily
UltraMeal Plus 360 is a medical food formulated to provide specialized, multi-mechanistic
nutritional support for patients with metabolic syndrome and cardiovascular disease by supplying a combination of acacia extract, reduced iso-alpha acids (RIAA), plant sterols, and heart-healthy soy protein and isoflavones.
EPA-DHA Extra Strength® — 2 to 4 softgels twice daily. This is a concentrated and stabilized purity-certified, Omega-3 Fatty Acids
Nano Cell Q10— 1-2 tablespoons daily. Nano Cell Q10 is all natural coenzyme Q10 (CoQ10) manufactured to achieve exquisite quality, purity, and bioavailability. COQ10 depletion is well documented in animal and human studies with detrimental cardiac consequences in both animal models and human trials. Deficiency is also implicated in increased incidence of cataracts, neoplasia, peripheral neuropathies, and some psychiatric disturbances.
ORDER these products by clicking on the Metagenics link
Every time your cells divide, a small portion of your DNA is lost. This is the section at the end of the chromosome, called the telomere. As you age, the telomere gets shorter and shorter. Finally, it disappears and the cell stops dividing and dies. Telomeres serve as a disposable buffer to protect chromosomes.
Physical aging occurs as more and more cells reach the end of their telomeres and die. As the process accelerates, your muscles get weaker, wrinkles appear and eyesight fades. Eventually the organs begin to fail and death occurs. Such is the nature of life.
Association of marine omega-3 fatty acid levels with telomeric aging in patients with coronary heart disease
– Researchers measured telomere length in leukocyes of 608 people with stable heart disease at the beginning of the stydy and again five years later.
– People who had the lowest blood levels of two key omega-3 fats, eicosapentaenoic acid (EPA) and docosahexenoic acid (DHA), experienced the most rapid rate of telomere shortening during the study. In contrast, those with the highest blood levels of EPA and DHA had the slowest rate of telomere shortening.
I recommend EPA-DHA 720 capsules by Metagenics. Order at clinking on the Metagenics link.
What YOU Can Do To Bring Your Blood Pressure Down
I do think regular Chiropractic Adjustments helps – this maintains vital nerve flow to the cardiovascular system; reduces mechanical stress to the nervous system; enhances all nutritional and dietary suggestions by allowing for optimal assimilation.
Lose 5-10 pounds because excess weight can often lead to increased blood pressure.
Give up “empty” calories like sugar, white bread, cake, cookies, pie, hard alcohol.
Try eating more fish, lean meat, vegetables, use butter, and eggs are OK.
Avoid corn and corn syrup (liquid corn oil, fructose corn syrup, etc).
Cut Down on Salt. Try to decrease the salt you add while cooking and not add any salt at the table. Avoid salt-loaded foods, such as chips, crackers, and canned foods high in sodium. Instead of salt, try cooking with other flavorings such as lemon juice, mint, mustard, herbs, curry, etc. Use your imagination!
Get More Exercise. Walk up and down stairs rather than taking the elevator. Walk the few blocks to the store rather than hopping in the car, etc. Try to be physically active every day, and be more intense about it.
Control Your Caffeine Intake – Coffee, tea, colas, and analgesics contain caffeine which can elevate blood pressure. A cup or two of coffee is not harmful, it contains lots of antioxidants.
Increase Consumption of Calcium, Garlic, Magnesium, Potassium-Rich Foods. Studies show that calcium, magnesium, garlic, and potassium may be more helpful in lowering blood pressure than salt restriction.
Increase Omega-3 Fatty Acids. Studies indicate that oils in fish may help lower blood pressure.
High blood pressure is a dangerous disease. If not brought under control, it can lead to strokes and heart attacks.
Here is a list of the supplements I recommend: You can order these from my website @ www.DrJeffreyTucker.com and link to Metagenics. They will mail these to you.
Wellness Essentials for Men/women formula — 2 packets daily
Vasotensin — 2 tablets twice daily with food. Vasotensin provides active peptides from bonito fish to help prevent the formation of angiotensin II, a potent vasoconstrictor, through their interaction with angiotensin converting enzyme (ACE). This activity supports healthy vascular function for optimal blood flow and healthy blood pressure levels.
NanaoCellQ — 1 teasspoon 1-2 times daily with meals. Highly Absorbable Coenzyme Q10 with Natural Vitamin E. Studies show that CoQ10 deficiency is present in 39% of people with hypertension. CoQ10 lowers blood pressure by lowering cholesterol levels and stabilizing the vascular membrane via its antioxidant properties.
Cardiogenics Intensive Care — 1-2 tablets 2 times daily between meals with juice. Nutritional support for healthy circulation and cardiac function. Calcium has been shown in studies to not only lower blood pressure, but also to help to prevent it. Some scientists have stated that calcium counteracts the effects that sodium has on blood pressure. Magnesium is another valuable mineral for controlling hypertension. Numerous studies show that magnesium has a positive effect on hypertension. It works by relaxing and smoothing the muscle of blood vessels and also plays a role in cell membrane permeability to sodium and calcium. Potassium is perhaps the best-known natural remedy for lowering blood pressure. One study published in the Journal of the American Medical Association found that low potassium levels contribute to the development of hypertension.
ActiFolate — 6-12 tablets daily with food. Actifolate is comprehensive folate nutrition in the active forms. Several studies have demonstrated that high-dose folic acid acutely lowers blood pressure and enhances coronary vasodilator function in patients with coronary artery disease.