Nutrition

In order to have healthy aging- engage in regular exercise, do not smoke, have a low body weight, follow a healthy diet, have a good sleep schedule.

Negative emotions that contribute to high blood pressure- anger, irritability, hostility, frustration, resentment.

Eat breakfast like a king, lunch like a prince and dinner like a pauper.

Food that usually feed cancer- sugars, trans fats, refined processed foods, excessive animal protein, alcohol. Foods that help prevent cancer- broccoli, cauliflower, cabbage, kale spinach, green tea, flax seeds, see vegetables, apples, citrus fruits, berries, pomegranates.

Foods that raise triglycerides- simple sugars, saturated fats, trans fats, refined grains, corn products, French fries, potato chips, cakes, pies, cookies, candies, sodas. Foods that lower triglycerides- omega-3 fatty acids, seeds, beans, legumes, kale, spinach, leafy greens, steel-cut oats, broccoli, cabbage, berries.

Foods that raise blood sugar- white rice, wheat products, processed corn products, French fries, chips, cakes, pies, cookies, sodas, sweetened drinks, dried fruits. Foods that lower blood sugar- steel-cut oatmeal, beans, lentils, hummus, seeds, broccoli, cabbage, dark green leafy vegetable, almonds, walnuts

Foods that raise cholesterol- fried foods, processed corn, trans fats, ice-cream, cheese, butter, whole milk, ground beef, bacon, sausage, hot dogs, saturated fats, processed foods. Foods that lower cholesterol- seeds, beans, peas, lentils, steel cut oats, garlic, avocado, walnuts.

Foods that usually raise blood pressure– table salt, sauces, salad dressings, cured meat, cured fish, cheese, pickles and canned vegetables, instant soups, roasted and salted nuts and seeds, chips, pretzels Foods that usually lower blood pressure– pomegranates, garlic, asparagus, kale, spinach, celery, beets, olive oil.

Most chronic diseases are choice diseases. We don’t catch them; we develop them by consistently choosing the wrong foods.

A waist measurement of 35” for women and 40” for men is usually associated with prediabetes.