“Coronary heart disease (CHD) is a chronic inflammatory disease and it can be reduced effectively by walking for 22 minutes a day and eating real food.” 

– Rita Redberg, Professor of Medicine, University of California

Chronic inflammation of the arteries is the result of a diet high in sugar, refined carbohydrates and omega-6 fatty acids, as well as other lifestyle factors such as smoking and lack of exercise.

The so-called “plumbing theory,” or opening clogged arteries by inserting a metal stent, does NOT prevent future heart attacks or reduce the risk of death.

In the prevention and treatment of CHD, our focus should shift from measuring cholesterol levels in the blood and reducing dietary saturated fat to Living an Overall Healthy Lifestyle.

Lifestyle is the first step in minimizing heart disease risk.

Minimize the amount of processed food (from boxes and cans) you eat and try to eat fresh fruits and vegetables, nuts and fish as often as possible.

Talk to your doctor about the benefits and risks of taking LDL-lowering medications called #STATINS , and then make the decision. “Many people have an inflated idea of the protective benefits of statins, so I think it’s a good idea for people to understand the risks and benefits,” Redberg added.

Most people who take statins are not getting any benefit in terms of reduction of CHD risk, said Redberg. She suggested consulting an online decision aid, such as one offered by the Mayo Clinic, before talking with your doctor about taking statins.

The editorial is published in the British Journal of Sports Medicine.



Diabetes :  Eat more non-starchy vegetables …  you can satisfy your appetite

Eat more! You don’t often hear that when you have diabetes, but non-starchy vegetables are one food group where you can satisfy your appetite. 


Amaranth or Chinese spinach


Artichoke hearts


Baby corn

Bamboo shoots

Beans (green, wax, Italian)

Bean sprouts


Brussels sprouts


Cabbage (green, bok choy, Chinese)





Coleslaw (packaged, no dressing)




Greens (collard, kale, mustard, turnip)

Hearts of palm







Pea pods




Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)


Squash (cushaw, summer, crookneck, spaghetti, zucchini)

Sugar snap peas

Swiss chard



Water chestnuts

Yard-long beans

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Healthy Food: Hazel Nuts

​Here is how a handful of hazelnuts are good for your health:

·         Improves cholesterol levels

·         Aids in weight control

·         High in proanthocyanidins

·         Healthy nutritional profile

·         Healthy fats

Hazelnuts are particulatly high in coppet and manganese.  Copper is needed for iton absorption and manganese is necessary for bone formation, metabolism and vitamin absorption.

Hazelnuts contain heart-healthy fats protecting the heart.  They are high in both healthy polyunsaturated and monounsaturated fats and low in unhealthier saturated fats.  Hazelnuts are a good source of oleic acid which may help to lower levels of bad cholesterol, LDL, and raise good cholesterol and HDL. 

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