Tag: plant based

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7 Heart Healthy Foods for Longevity – Part 3

In my last post we followed up on 7 heart healthy foods that promote longevity, which will be further discussed below.

#5 Dark Chocolate (But ONLY in moderation!!)

Research has shown that the indulgent of dark chocolate leads to more than 40 distinct nutrition benefits which includes longevity. Dark chocolate, which is an excellent source of antioxidants, is made from the seed of the cocoa tree. It is most effective when cocoa or chocolate is eaten when it is raw (cacao) because when your cocoa is close to or in its natural raw state, they contain the highest nutritional value. In fact, Cacao is one of the most beneficial foods that helps to facilitate a healthy heart and brain. Moreover, cacao aids in lowering blood sugar, blood pressure, and its healthy fats are actually beneficial for your body compared to animal-based saturated fats.

In a 2007 paper found in Journal of Nutrition, dark chocolate is loaded with a group of antioxidants called flavonoids which have been proven to help avoid higher risks of cardiovascular disease. It also added that eating quality dark chocolate containing a high cocoa content is more beneficial, especially when there is 70% cocoa or more. Both raw cacao and cocoa are wonderful heart-healthy foods which enhance hormones, circulation and even your digestion.

Basically, if you want to reward yourself with a sweet snack and maintain your health at the same time, dark chocolate may in fact be the best choice due to the various health benefits it offers. But, bear in mind that it is also rich in fat. Apart from keeping track of your fat intake, you may also opt for raw cacao powder or organic cocoa powder. Regular consumption of dark chocolate helps to break down bacteria and ferment its components into anti-inflammatory compounds which will benefit your overall health in the long run. Dark chocolate also helps to prevent blood clots from forming and can improve blood circulation. Dark chocolate also acts as a mood booster as it contains some chemical compounds which exert a positive effect on your mind. It contains phenylethylamine (PEA), which allows your brain to release endorphins. So, consuming dark chocolate will help to brighten up your mood and makes you feel happier! A 1999 Harvard survey which consists of 8000 men has revealed that those who ate dark chocolate at least 3 times per month were able to live an extra year compared to those who didn’t.

# 6 Salmon

Salmon happens to be one of my personal favorites and something I enjoy several times per week!

There are several beneficial health reasons to indulge in salmon other than its delicious taste. Salmon is a nutritional powerhouse that is loaded with omega-3 fatty acids and vitamin D. Omega-3s have been proven to be able to lower the risk of inflammation and decrease triglyceride levels, both of which are linked to higher risk of heart disease. Evidence has shown that omega-3s helps to lower dementia risk as well as cognitive decline, keeping the brain healthy.

Not only that, but feeding preschool children with salmon helps to prevent the risk of ADHD symptoms and can enhance their academic performance as the nutrition in salmon causes children to remember and focus better. Researchers mentioned that the omega3-fats in salmon may stimulate reduction in weight and significantly decrease belly fat in obese individuals. While most fatty fish are packed with omega-3s, salmon is a specifically nutritious dietary choice as it contains minimal mercury which is a potentially toxic contaminant compared to other fish such as tuna, swordfish and mackerel.

With so much emphasis on the omega-3 advantages in salmon, other health benefits of salmon may have been overlooked. Another benefit of salmon is linked to the amino acids and protein present in salmon. A few researchers have discovered that there are protein molecules called bioactive peptides found in salmon which can control inflammation in the digestive system, improve insulin efficiency, and provide treatment for better joint and cartilage recovery. Bioactive peptides generated from food proteins have great potential as functional foods and nutraceuticals. Bioactive peptides possess several significant functions, such as antioxidative, anti-inflammatory, anticancer, antimicrobial, immuno modulatory, and antihypertensive effects in the living body. Last but not least…

7 Apples

Yes, it’s true…an apple a day actually Can Keep the doctor away! A group of research studies indicates that apples may be one of the world’s healthiest fruits for you to include in your longevity diet plan. As they are the most commonly consumed fruit, people tend to overlook their impressive health benefits. In fact, in a featured article regarding the top 10 healthy foods in Medical News Today, apples were ranked first among the others. The old saying which we are all familiar with still stands true as an apple a day may be the ultimate food to promote longevity due to several health benefits it offers.

Firstly, apples are rich in vitamin C, fiber, various antioxidants and folate to fight against Alzheimer’s. Moreover, they contain polyphenols which function as oxidants and are mainly concentrated in the peel. So, to achieve the greatest benefits, it is best to eat the apple’s skin.These polyphenols contain flavonoids known as quercetin which also helps to lower blood pressure. Studies have shown that high flavonoid intake have led to a 20% reduction in risk of stroke. Researchers agreed that consuming apples that are rich in flavonols could also decrease the risk of getting pancreatic cancer by 23 percent.

According to research by the Flores Group, regular apple consumption has been proven to provide cardiovascular benefits due to the fiber which they contain as well as the high contents of polyphenols found in apples. Flores also mentioned that the antioxidant level in apples has the highest rank compared to other fruits which help to prevent the risk of developing cancer, specifically lung cancer. Another study analyzes the comparison between the impacts of consuming an apple a day and statins which are a group of drugs taken to lower cholesterol level. It is estimated that apples are almost as effective as statins in minimizing death.

Good dietary choices play an essential role in determining how different our lives will be throughout the years. While no single food is a cure-all, consuming a combination of various healthy foods are capable of fending off diseases and enhance your overall health. Incorporating those heart healthy foods discussed above in your dietary plan will definitely benefit you in the long run. You are just a decision away from an absolutely better life, longevity and greater health awaits you!

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7 Heart Healthy Foods for Longevity – Part 2

In my last post we started to talk about 7 heart healthy foods that promote longevity, which will be further discussed below.

# 3 Walnuts, nuts and other seeds

Supplementing your longevity diet plan with essential boosting nutrients such as nuts and seeds is of paramount importance for good health. They are a wonderful source of dietary fiber required in order to stay healthy. In recent studies, researchers have found that the consumption of walnuts as a whole including the skin helps in imparting a multitude of nutritional benefits. You have the option to consume it either as a whole or as nut and seed butters, enjoying at least 1-3 ounces each day.

Raw nuts are a great source of healthy fats which you would want to consume more the moment you remove non-vegetable carbs from your diet. They contain sufficient minerals and vitamins which makes a great snack when energy starts to flag. These heart healthy foods can also be added to different recipes to enhance flavor as well as adding extra nutrients. First of all, they contain mostly unsaturated fats which are heart healthy. They help to lower inflammation in every part of the body, specifically the blood and heart.

Walnuts contain omega-3 fatty acids which helps to ensure the brain is functioning well, improves heart health as well as achieve optimum or desired weight.  A recent scientific study states that a shortage of omega-3 fatty acids, which is provided by walnuts, can result in hyperactivity, tantrums and irritability in kids. Adding walnuts to a child’s diet helps to resolve the EFAs deficit and can brighten up their mood. It can even be applied to adults who are suffering from stress and depression. Some other sources of omega-3 fats include seeds, flax and hemp seeds.

Other nuts such as almonds and cashews are good sources of iron and magnesium which can improve your healthy metabolism and ward off high insulin levels and fatigue. Aside from having high fat content, seeds and nuts can help in regulating metabolism and avoid unhealthy foods cravings. However, all nuts are not the same as some may deliver higher amounts of healthy fats, and varying levels of proteins and carbs.

Based on a recent 30-year study, it was found that people who consumed at least one ounce of nuts 7 times a week were 20 percent more likely to live longer in comparison to those who did not include nuts in their diet. Eating nuts for not less than 5 times per week will result in an overall reduction in mortality risk caused by heart disease, cancer, and respiratory diseases.

# 4 Leafy Greens and Vegetables

Green foods are heart-healthy foods and should be the key cornerstone of every plan for optimal health. They’re loaded with sufficient vitamins, protein, minerals and are known as the most alkaline foods that can be found throughout the year. Leafy green vegetables such as broccoli, kale and spinach are few of the best to consume because they’re rich in protein, calcium, magnesium, chlorophyll and irons.

Along with B6 vitamins, Vitamins A and C are also found in leafy green vegetables. Kale provides high vitamin K content for bone-building, which is necessary to stay active all year round.  Leafy greens are also proven to be the best anti- cancer foods which play important roles in blocking the early phase of cancer and can even reverse the outcome of some major health problems. They are packed with an abundance of carotenoids, antioxidants and some other compounds which are proven to increase your protection against diseases. The antioxidants act as an agent in safeguarding the heart against cardiovascular disease and even help prevent some birth defects among pregnant women.

Moreover, the vitamins found in leafy green vegetables helps to reduce homocysteine levels which lowers the risk of heart disease. One of the most attractive benefits of dark leafy greens is that they contain low levels of calories, carbohydrates and glycemic index factors. These characteristics allow them to facilitate maintaining and achieving the optimum healthy body weight. Including more green vegetables in a balanced diet also causes an increase in dietary fiber intake which helps to regulate the digestive system, achieving bowel health as well as weight management.

Researchers have discovered that a gene known as T-bet, or TBX21, respond particularly to leafy greens. TBX21 (T-Box Transcription Factor 21) is a Protein Coding gene. Diseases associated with TBX21 include Asthma, Nasal Polyps, And Aspirin Intolerance and Immunodeficiency 88. These immune cells are vital for the production of immune cells present in your gut, responsible in handling inflammatory diseases and can even reduce the risk of bowel cancer. People who do not eat three or more servings of dark leafy greens per day are missing out on major health advantages!

Vegetables belong to a diverse food group with a wide variety to select from and plenty to match everyone’s tastes and preferences. The easiest and most effective ways to increase vegetable intake is by juicing your vegetables with sprouted beans. This is because juicing makes it easily digestible and allows your body to absorb every nutrient present in the vegetables where some micro nutrients may be lost during cooking. Based on a featured article, middle-aged people who eat a cup of cooked greens each day are able to live longer than those who didn’t add leafy greens in their meals

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7 Heart Healthy Foods for Longevity – Part 1

Do you wish to live a long, healthy life? We are all aware that we can’t live forever but we can take good care of our health by nurturing our bodies the best ways possible which will naturally help us extend our lives.

According to researches, experts have identified people who tend to live longer and healthier lives are consistent in eating meals that help to nourish the body for maximum health. In other words, they only consume foods that are beneficial to the body and avoid foods that are processed, packaged or those that contain additives.

Though there are chances that genetics may predispose us to many kinds of diseases, we still have control over our health and dietary choices. Although there are no guarantees about how our health might be when we age or how long we’re going to live, there are effective steps that could be taken to live a healthier and more enjoyable life. There are 7 heart healthy foods that promote longevity which will be discussed below.

#1 – Blueberries

Blueberries have been described as “super-fruits” as they are capable of blocking as well as reversing most of the aging consequences. They are incredible anti-aging food that keeps the brain healthy by boosting mental health. The dark hues present in berries shows their high antioxidant content, which ward off free radicals that lead to aging and stop new cells from growing in order to stay healthy.

Besides being a powerhouse sources of antioxidants which delivers multiple benefits, blueberries also possess the ability to bring positive impacts to multiple aging processes. Recent studies have shown that blueberry extracts can signifcantly increase life span. Blueberries also deliver maximum nutrition for minimum calories. With regular consumption, belly fat could also be reduced.

In comparison to other fruits, blueberries contain less sugar so it is less likely to affect your insulin levels, making them a great option for a fast guiltless snack. As they are low-glycemic fruits, they help to keep your insulin levels balanced as well as keep you focused. These fruits are also packed with fiber which keeps your digestion on track, maintain your cholesterol levels, and develop a healthy weight necessary for optimal longevity.

Berries of all kinds are healthy which contain concentrated amounts of phyto chemicals which help to fight heart disease, DNA damage, metabolic syndrome and even cancer. As a result, blood vessels will be more flexible which can help avoid the risks of developing a heart disease. Rather than the whole fruit, it’s the particular flavanoid components of blueberries which deliver so many healthy benefits. These compounds are able to enhance high blood pressure, decrease cardiovascular risk factors as well as enable the brain to function well even after stroke.

Recent studies have proven that blueberries help to prevent brain deterioration as well as protect memory-associated regions of the brain from possible oxidant and inflammatory damages.

Blueberries are becoming a critical element of a science-based longevity program due to their richness in anthocyanins and pterostilbenes. Researches have discovered new data showing that blueberries are capable of delaying aging and can lead to longevity.

#2 – Avocados

People do not consume avocados mainly because of their unique taste, but also because of their impressive heart health benefits. Avocados represent one of the most nutrient-dense foods which provide health-boosting nutrients such as protein, magnesium, vitamin E, B6 vitamins and folic acid. Besides, they are a good source of anti-inflammatory fats that minimizes aging in the body.

According to a dietitian in Washington, avocados are rich in mono- and poly unsaturated fats which enable energy to be generated easily. Consequently, blood cholesterol levels and risk of heart disease can be minimized. This fruit does not only help to reduce bad cholesterol, but also boost levels of good cholesterol. As stated in Reader’s Digest, the high contents of monounsaturated fats can help restrain insulin resistance which aid in regulating blood sugar levels. Among all the fruits, the low carb and sugar levels present in avocado helps to better maintain blood sugar. Apart from that, the high levels of potassium present in avocados help to keep blood pressure under control.

As avocados are a water-packed source of fat, they are easily digested and absorbed into the body compared to processed or animal-based fats. The consumption of avocados is most effective when they are ripe as it is where their nutrients have entirely developed and are best tolerated. Avocado acts as a great multi-purpose food to satisfy cravings and can even be used as a fat replacement when it comes to baking. It can also be used to substitute some of your favorite dairy dishes. Other than that, it can also be added to soups, dessert whips, as well as other recipes.

Research has shown that avocado consumption leads to multiple positive health effects which include better weight management and appetite booster. The publication of a Nutrition Journal based on a 7 year analysis in 2013 discovered that avocados are linked to a minimized risk of metabolic syndrome where a variety of symptoms are shown which may increase the likelihood of stroke, cardiovascular disease as well as diabetes. It also enables better absorption of other nutrients into the body.

Other than that, researchers have also revealed that avocados help to optimize cholesterol levels within as little as one week, and contain compounds that restrain and destroy oral cancer cells and enables protection against liver destruction. However, even though consumption of avocados provides many health benefits, the main risk of this fruit is over consumption which may cause weight gain due to the fat content. It may also resort to nutritional deficiencies as fat takes a longer time to digest, which keeps you feeling full for a longer period of time compared to other nutrients.

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5 Reasons to Start Living Plant Based

As our society evolves, we are constantly facing the need to change our behaviors and habits to increase our health and quality of life. We are now facing climate change, food insecurity and over 40% of our population is suffering from chronic disease.


One of the recent ideas put forward to improve our world and health is the plant-based nutrition.

Even though food regiments are not something our doctor prescribes (yet), research is showing that food has a lot to contribute to our health. It is also a less costly option to our society than prescribe medication. Our understanding of plant-based eating may differ from one individual to another. In the world of nutrition, plant-based eating is having a large portion of one’s nutrition coming from vegetables, fruits, herbs, nuts, whole grains and also include legumes or other plants.

A spectrum of plant-based nutrition options is available to you!

Some are very strict (vegan diet), others are still adding animal products like dairy (vegetarian) and at the other end of the spectrum are those that still eat meat, poultry and fish on an occasional basis.


We once believed that early humans consumed a large proportion of animal protein in their diet. It is from that belief that, in the 2000s, the Paleo diet (mainly comprised of animal protein) became really popular in the world of nutrition and diet.


Although, we now know that the nutrition of bipedal primates and Homo sapiens was primarily composed of nuts, fruits, leaves, roots, seeds and water. In that case, the “original” Paleo Diet was in fact plant-based eating.


It is also linked to the fact that some of the strongest animals on Earth are not carnivores. The strongest mammal is the gorilla (most are herbivores). It has the ability to lift around 4400 lbs, that is 10 times its body weight. It would be like a 200 lb individual lifting 2000 lb.


If other mammals can live a healthy and strong life on a plant-based nutrition, we probably can too.
Whether you want to save the animals, become healthier or simply feel better, the plant-based nutrition is a great option for those of us who want to be a better and healthier person.

Choosing a plant-based nutrition doesn’t have to be a complex commitment. Not convinced yet? Here’s the 5 reasons to start eating plant-based nutrition now:

Improve your health


In addition, an increase consumption of vegetables, grains and beans will bring more fiber into your nutrition. It is recommended to consume from 25 g (women) to 38 g (men) of fiber on a daily basis. Unfortunately, we consume an average of 15 g daily. That is not enough for most of us and can have a negative impact on the bowels and cause constipation or hemorrhoids.


According to research, an increase intake in fiber can also help prevent and reduce heart diseases, diabetes, and colon cancer. Fiber is also known to reduce the blood cholesterol levels.For most Americans, the average daily intake of protein is recommended at 46 g (women) and 56 g (men). One cup of shredded cheese is about 26 g of protein and a 1 cup of diced chicken is 38 g of protein.
That means that if you eat cottage cheese for breakfast with a glass of milk, an egg sandwich for lunch, and a ribeye steak for dinner, you are probably looking at double the amount of protein recommend for daily intake.


You can now understand why the average American eat around 100 g of protein per day. Our society seems to be eating too much protein, which can cause issues with the bowels or digestion. It is true that some individuals need more protein than others but in general, our protein rich nutrition is overindulgence. A plant-based nutrition can help us meet our health goal without going above the daily intake recommendation.


It was once believed that you needed to add animal protein in your meals to increase muscle mass. Some
studies and athletes have demonstrated that it is possible to increase muscles and be fit with a plant-based nutrition. For example, one of the best runners of all time and American ultra marathoner, Scott Jurek is known to be a plant-based eater! While thousands of research demonstrate the health benefit of consuming vegetables as a way to prevent illness, many still refuse to change their nutrition to increase our quality of life. Too many people believe that exercising, medication and supplements are sufficient to maintain health. Meanwhile, experts in the field of health and wellness say that weight management is 75–80% nutrition and 20–25% exercise. By the way, if you have not seen the Netflix special, The Game Changers, you need to!


According to some research plant-based eaters showed fewer signs of depression and mental illness than omnivores. There is much more research to be done and certainly some aspects to consider (like sugar intake) but these researches are very promising. The best way to know is to try it and see how you feel.

Weight loss and weight management

Plant-based eating means that you have a large proportion of your meal that comes from plant-based food. That said, fruits and vegetables are often the number one thing that comes to mind when we think of a plant-based nutrition. According to some studies, only 15% of our population is able to meet the minimum requirement of daily recommendation for fruits and even less (10%) for vegetables.

Experts in nutrition all across the world agree that the insufficient consumption of fruits and vegetables contribute to the obesity epidemic and chronic disease related to poor nutrition, especially in our country. While exercising is important, nutrition is probably the number one reason why we have so much obesity in our nation. In general, individuals who are on a plant-based nutrition tend to consume fewer calories than individuals who consume animal protein. Since most of their calories are coming from healthier options and fewer calories per weight. Plant-based eaters tend to eat less process food and avoid meat focused restaurants like fast-food chain that provide unhealthy meal options.
In addition, studies indicate that individuals who had a plant-based nutrition with reduce sodium consumption (2300-1500 mg a day) showed a reduction in blood pressure and increased weight loss. That said, it is important to understand that plant-based food doesn’t always mean healthy food. Sugar is the other plant-based food to beware of.


Prevent or manage a chronic disease


As you will see in the next section, research demonstrates that individuals on a plant-based nutrition can prevent chronic disease, reduce obesity and mostly encourage a healthy and quality of life.
A report published by the World Health Organization recommended that a daily intake of 400 g of fruits and vegetables would contribute to preventing chronic diseases which include diabetes, heart disease, cancer and obesity. To put this in perspective, 1 tomato is approximately 75 g while a medium size potato is about 150 grams. For fruits, a medium apple is about 150 g and a small kiwi is around 75 g.


Stop spending on supplements


Did you know that our nation’s population spends more than $30 billion a year on supplements? What if you didn’t need to waste that money? With a plant-based nutrition, you are more likely to receive all the nutrients you need from natural sources like legumes, vegetables, and fruits. Not only does this save you money, it also saves you from trying to remember to purchase and consume supplements.


While thousands of research demonstrate the health benefit of consuming vegetables as a way to prevent illness, many still refuse to change their nutrition to increase our quality of life. Too many people believe that exercising, medication and supplements are sufficient to maintain health. Meanwhile, experts in the field of health and wellness say that weight management is 75–80% nutrition and 20–25% exercise.


Save our planet


Agriculture use approximately 70% of our fresh water (globally on average). The production of meat requires around 1000% more water (1 kg requires from 5000 to 20,000 liters of water) than some grains like wheat (1 kg of wheat requires between 500 and 4000 liters of water). In addition, a lot of the grain is cultivated to feed the animals we eat and if we started eating that grain and reduce our consumption meat, less water and resources would be used to produce animal food.

In conclusion, Plant-based eating is for everyone, the main idea is not to “diet” or remove something from your nutrition but more about adding more vegetables, fruits, nuts, whole grains, and legumes.
Now it’s time to put your learning into action, pick a day when you will start your plant-based nutrition, select your meals (find recipes for breakfast, lunch and dinner recipes) and make a grocery list, go shopping (get your grocery items) and implement the change! Plant-based eating is not a diet but a more a way of living. Make it simple and have fun with it!

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Americans are Just Too Fat! *Five Ways to Make Better Life Choices*

It’s your body and it’s your health, yet why are so many American’s afraid to make healthy choices? In February of this year the Center for Disease Control and Prevention (CDC) released a study indicating the prevalence of obesity rose from 30% to a staggering 42% over the past 18 years. Here are just a few figures to consider;

  • The CDC defines an adult as “obese” if Body Mass Index (BMI) is greater than 30
  • The CDC defines an adult as “overweight” in the BMI is over 25
  • Obese Americans incur an average of $1,429 more in medical expense per year
  • Obesity is proven to lead to diabetes, heart disease, stroke and even cancer
  • More than 70 million Americans are obese and more than 100 overweight

It’s Not Education…

            Twenty years ago it would be easy to blame knowledge for obesity. We just didn’t know was an easy excuse, almost like living under a rock. Today however, health and wellness information is everywhere literally at the touch of our smartphones. There are hundreds of apps to support wellness, workouts, diet and exercise.

It’s Not Convenience…

            Fast food drive-thru, snack foods and soft drinks were always the go to excuse for “I didn’t have time to have a healthy meal.  Much like the knowledge aspects above, technology has helped change all of this for the better. Yesterday afternoon I logged into my Amazon Prime account, placed my order, and left the office. By the time I got home and settled in, the delivery guy was dropping everything off at front door. If anything, the new COVID economy has proven just how easy it can be to access almost anything we need from Uber Eats to local produce delivery.

What’s the Reason?

            We just don’t care. Let that sink in for a minute. We have become an instant gratification society of people who want to feel good NOW, and worry about the consequences later. That’s problem number 1. Better yet, there must be a pill to take or something that can help me drop weight later, or feel better when we decide we do care. That’s problem number 2. It is estimated that over 4.5 billion prescriptions will be filled in 2020 as US spending on prescriptions far exceeds any other country in the world. We the worlds most medicated country.

Five Ways to Make Healthy Food Choices

  • Start Simple A good friend gave me advice years ago and it’s always stuck with me. If it was a food 100 years ago, you can eat it! Fruits and Vegetables? Yup, they were here. Chickens, cows, etc.*(if you are a meat eater!)…yup, they were here too! Nacho chips, soft drinks, and other processed foods…sorry, no go!
  • Pick 1 Thing You can’t change your lifestyle overnight or in one day, so start by choosing one thing. You already know what that one this, as you probably thought of it as you were reading this. Instead, replace that one thing with something healthy that you know you already like. Say it out loud and while looking in the mirror! Today I will stop eating Snicker’s bars, and start eating avocado!
  • Self-Esteem You will feel better when you make healthy choices. It won’t be instant, and it’s counter intuitive if you need a quick fix but I promise, every time you make a healthy decision you will feel a little better about it. Resist the urge to step on a scale a week or two after you make these changes. It takes time, but do think about how you feel. Do you have more energy, are you sleeping better, and do have find it easier to concentrate on things? After a while, this kind of healthy behavior starts to become a way of life, and as your health changes, so will your attitude, and your self-esteem, and your total wellness!
  • 1% Better – Remember the expression Rome was not built in a day? Neither was your body. It takes time to make changes but don’t try to set unrealistic goals. If you can be just 1% better today than you were yesterday, that’s progress! Over time, those 1%’s add up and will have a tremendous impact on your wellness.
  • Surround yourself with people who share the same goals – This is important not only for your physical health, but your overall total wellness. Likeminded people will encourage, support, and help each other to make smart decisions which improve their lives. If someone is not supportive of your personal goals, you really need to rethink why that person is in your life. Negativity has no place when it comes to making healthy choices for you! Good luck and stay the course!
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Health and Wellness over Age 50 – Blood Lab Test Results – Part 2

On March 20, 2020 I published the first article about health and wellness and understanding lab test results. This post is a follow-up to that article. No post would be complete without a legal disclaimer; I am not a doctor nor am I giving medical advice – I am simply sharing thoughts from my journey to creating a stronger body and mind!

                In my last article I suggested some of the basic readings your doctor should ask for when sending you for routine blood panels. They included the following;

  • Lipid Panel – Total Cholesterol, Triglycerides, HDL (good cholesterol), LDL (bad cholesterol), Risk Ratio, HS-CRP (C Reactive Protein)
  • White Blood Cell Count, Red Blood Cell Count, Hemoglobin, Hematocrit
  • Glucose, Sodium, Potassium, Chloride, Calcium, CO2, BUN, Creatine
  • eGFR, Magnesium, Uric Acid, Protein, Albumin
  • HGBA1C, Insulin, eAG
  • Cortisol, IGF-1, FSH, LSH, Free Testosterone, Estradiol, Progesterone, DHEA
  • Vitamin D, Vitamin B-12, Folate, Ferritin
  • Estrone, PSA

Now let’s do a quick review of why these readings are important and how they can help guide you towards a healthier life!

Lipid Panel

Everyone knows about cholesterol so I won’t harp on this too much. Yes, your total cholesterol should ideally be below 200, but some cholesterol is actually good for you. Your total cholesterol is calculated by adding your HDL plus you LDL, and adding 20% of your triglycerides level. It can act much like a lubricant for your blood, as well as produce Vitamin D. It’s even an important building block for hormones. But yes, too much cholesterol is a bad thing because it leads to the buildup of plaque.

LDL, or low density lipoproteins, are also known as your Bad cholesterol. Ideally your LDL level should be less than 100 mg/dl as elevated levels of LDL will increase the likelihood of clogging in your arteries. Elevated LDL levels are caused by a diet high in saturated fats and trans fats.

HDL, or high density lipoproteins, are also known as your Good cholesterol. Ideally your HDL level should be above 50 mg/dl…and the higher the better! HDL attacks the LDL in your blood and actually helps scrub your artery walls. A plant-based diet has been proven to increase HDL levels, and lower LDL levels and should include foods like avocados, olive oil, fruits, and whole grains.

Triglycerides are another type of fat that is carried in the blood. Ideally your triglyceride level will be under 150mg/dl as increased triglyceride levels have been linked to diabetes and heart disease. If you regularly consume more calories than you burn, your body stores these as triglycerides or fat, to use later for energy. High triglyceride can also lead to heart disease, diabetes, and even a hardening of your artery walls known as arteriosclerosis.

        A Risk Ratio is calculated by dividing your total cholesterol by your HDL number. For example, my total cholesterol was 185 and my HDL was 53, producing a Risk Ratio of 3.49. According to the American Heart Association your risk ratio should be below 5, with an ideal level of 3.5. According to the Framingham study, a report often used by doctors to assess a patient’s risk level for heart disease, men have double the risk of heart disease if their risk level reaches 9.6, and women have double the risk of their level reaches 7.

What can I do to lower my total cholesterol? For sure, diet and exercise are the two most important factors which can have an immediate impact on your heart health. If you smoke, quit. It’s as simple as that. Did you know that one egg has 186 mg of cholesterol? Most people should limit their daily cholesterol intake to 300 mg, and under 200 mg for those at higher risk. In parting, here are a few tips to help lower your cholesterol (and LDL) and increase your HDL. Foods high in antioxidants help lower cholesterol and can be found in blueberries, strawberries, pecans, artichokes, beans, cabbage, kale, spinach and beets. These are just of few of the things you can add to your diet in moderation! Next time, we will continue going through some of the other suggested levels mentioned above. Please follow my blog on my website to learn more as I continue to document my journey to better Health and Wellness Over age 50!

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Health and Wellness at Age 50 – Understanding Blood Lab Test Results

When I began my journey to improve my health and wellness I thought I knew a lot about nutrition, my body, and how to remain healthy as I prepared to turn 50 and start the next phase of my life. As far back as I could remember I was always physically active, playing sports in high school and college and maintain an active lifestyle. What I came to learn was that while I had been active and led a healthy life, for the most part, I was doing a lot things WRONG!

That’s when I started to realize that I needed to gain a better understanding of my true body chemistry. I started by reading a lot of books and as technology advanced, my research moved online as I digested information from tons of websites, blogs and anyplace I could learn. Like some of you, I also fell victim to some of the fad diets and programs like Atkins, Keto, no-carb/low-carb, etc. I tried different cleanses and experimented with just about every supplement and holistic product I could find. Sounding familiar?

Something was still missing as my weight yo-yoed, my energy levels and mental acuity varied, and I felt like I was running but on a tread mill, and not making any real progress. I decided to visit a concierge medical doctor for a routine checkup and physical exam. At age 45, it was the first time I had ever experienced a Complete Blood Panel designed to evaluate my overall wellness from the inside out. Light bulb!

Where do you start?

Understanding my body chemistry through analyzing my bloodwork opened up a whole new world. I’ve always enjoyed the aspects of finite and tangible things like numbers. Numbers don’t lie. Looking at a piece of paper which different numbers and variables was also a little bit daunting. Fortunately, the doctors and PA’s that I’ve worked with over the past five years have been amazing as they helped guide and educate to better understand the meaning behind my results, as well as ways to improve and change readings which were not optimal.

Obviously I am not a doctor, so I am not trying to give any advice or tell you what to do, eat, not eat, etc. What I can do here is share pieces of my story, what worked for me and why, and give you ideas on how to gain better control of your own health and wellness. As I spend more time writing about this topic over the coming months, I will dive deeper into the practical aspects of specific lab test results, desirable levels, and how to change your results by lifestyle and diet choices you make.

From the 10,000 foot level I can tell you this; it’s taken me nearly five years to slowly change the results of my bloodwork. There is no pill, no remedy and no get will quick fix. Yes, there are certainly a lot of OTC and prescription medications you can take for everything from cholesterol to diabetes. My only advice is this – start with healthy life choices which including eating the right things, drinking water and exercising. If I can do it, so can you.  As of this writing, my weight has come from 275 to 224. My bloodwork looks like a different person. As it continues to change, I will share regular updates.

The Basics

I’ve experienced a lot of tests all designed to help me create a better life strategy for my wellness. Any basic blood lab test, in my opinion, should include the following;

  • Lipid Panel – Total Cholesterol, Triglycerides, HDL (good cholesterol), LDL (bad cholesterol), Risk Ratio, HS-CRP (C Reactive Protein)
  • White Blood Cell Count, Red Blood Cell Count, Hemoglobin, Hematocrit
  • Glucose, Sodium, Potassium, Chloride, Calcium, CO2, BUN, Creatine
  • eGFR, Magnesium, Uric Acid, Protein, Albumin
  • HGBA1C, Insulin, eAG
  • Cortisol, IGF-1, FSH, LSH, Free Testosterone, Estradiol, Progesterone, DHEA
  • Vitamin D, Vitamin B-12, Folate, Ferritin
  • Estrone, PSA

If you have never seen all of these before and you have no idea what they mean don’t worry, neither did I when I first saw them! The first step in gaining control over your desired level of health and wellness begins here. Your blood chemistry can’t lie. You CAN change and impact these result by eating right and making healthy choices. As I continue to write more about this, I will share my own results as well as what worked for me, how I got to this point, where I want to go, and how I will get there! To learn more please see my blog at www.danlounsbury.com