There are several important health and nutrition factors to take into consideration when choosing oils for cooking and dressing: Make-Up: Oils primarily fall into one of these categories: saturated, monounsaturated, or polyunsaturated. Some oils with more polyunsaturated fatty acid components (PUFAs) are less stable than saturated or monounsaturated oils and more susceptible to oxidative damage, which makes them more harmful to our bodies and more inflammatory when used in cooking. Smoke Point: The smoke point of an oil is the temperature at which it starts to burn and smoke. Know the smoke point of the oils you use when cooking. When oils cook beyond their smoke point, they not only mar the taste of your food, but also release free radicals and a substance called acrolein, the chemical that gives burnt foods their acrid flavour and aroma. Non-Refined vs. Refined Oils: Non-refined oils tend to have higher antioxidant properties, compared to refined oils, and do not go through the same processing and chemical alteration. Guidelines for choosing the correct cooking oil When cooking on high heat, saturated fats are the most stable and will not oxidise. These include: Animal based, preferably grass-fed organic Ghee (clarified butter) Goose and duck fat Butter Lard Chicken fat Plant-based: Coconut Oil Palm oil (sustainably sourced) When cooking on high heat, saturated fats are the most stable and will not oxidise. If using low heat or if unheated, use moderately stable monounsaturated fats Avocado oil Macadamia nut oil Olive oil Sesame oil Do not heat these polyunsaturated fats as they are the least stable of the fats and are easily damaged by heat: Flaxseed oil Nut oils "Back in the MI (myocardial infarction) free days before 1920, the fats were butter and lard and I think that we would all benefit from the kind of diet that we had at a time when no one had ever heard the word corn oil.” - Dr. Dudley White speaking at an American Heart Association fundraiser in 1956. Oils to avoid entirely Vegetable Oils - are highly processed polyunsaturated fats. They are pro-inflammatory, impairing proper cell function. Vegetable oils may sound healthy but they require industrial processes using toxic chemicals like hexane and bleaching agents to help extraction. Even organic vegetable oils undergo tremendous processing. Exposed to heat, vegetable oils oxidise easily, resulting in a toxic food. Oils, like soy, corn, canola, sunflower, rice bran, safflower and grape seed, increase inflammation in the body. These polyunsaturated vegetable oils, especially when heated, damage your metabolic function, gene expression, hormone functions and your cells (evening primrose and hemp oils are exceptions as they function as anti-inflammatories). Canola oil Corn oil Cottonseed oil Grape-seed oil Safflower oil Soybean oil Sunflower oil Vegetable oil Artificial Trans Fats - promote systemic inflammation. They increase the risk of obesity, heart disease and cancer. Hydrogenated or partially hydrogenated oils Margarine Vegetable shortening Other Oils - These are highly processed fats, which are pro-inflammatory and impair proper cell function: Peanut oil Rice bran oil “Trans-fat free” buttery spreads Vegetable oils may sound healthy but they require industrial processes using toxic chemicals like hexane and bleaching agents to help extraction. Omega 3 and Omega 6 Fatty Acids A crucial thing to be aware of is the ratio of omega-3 to omega-6 fatty acids in our diet. These are referred to as essential fatty acids as they are essential to our health and nutritional well being. Unfortunately, our bodies do not produce essential fatty acids and so we must consume them as part of a healthy diet. The rise in the consumption of vegetable oils (found in all processed foods) and the grain-feeding of cattle and poultry has altered the typical omega-3 to omega-6 ratios. Humans have evolved to eat a diet with an omega-6 to omega-3 ratio of about 1:1. Modern Western diets contain a ratio of 15:1 to 17:1. Oily fish, flax seeds and chia seeds, walnuts and walnut oil and cod liver oil are all good sources of omega-3s. Elevated omega-6 intakes are associated with an increase in inflammatory diseases such as cardiovascular disease, type-2 diabetes, obesity, metabolic syndrome, irritable bowel syndrome, inflammatory bowel disease, muscular degeneration, rheumatoid arthritis, asthma, cancer, autoimmune and psychiatric disorders. In particular, there is a high association between a rising intake of omega-6 and increased mortality from heart disease. Saturated fats The Diet-Heart Hypothesis, first proposed by Ancel Keys, has little evidence to support it, yet it has managed to have a huge influence on dietary and nutrition guidelines around the world. Heart disease was rare in the 1900’s when our diets were much higher in animal fats. The elevated triglycerides in the blood linked to heart disease do not come from dietary fats, but are produced in the liver from excess sugars that come from carbohydrates, such as refined sugars and white flour and from fructose. What is contributing to heart disease is the excess consumption of vegetable oils, hydrogenated fats and refined sugars in our modern diet. “The greatest scientific deception of this century, perhaps of any century.” - George Mann, American scientist, criticising the Diet-Heart Hypothesis: the idea that high-cholesterol foods cause heart disease. Coconut oil Coconut oil is one of the best fats to cook with, as it does not denature at high heats. Current research has exposed the once highly regarded 'high carbohydrate, low fat, low cholesterol' diets as harmful to our health and saturated fats as beneficial. Coconut oil is a safe, nutritious, anti-inflammatory food. It is also a great source of fuel for the body. The medium chain triglycerides (MCTs) found in coconut oil do not need bile acids to break down. They are easily absorbed and in the liver they convert to ketones. The brain uses glucose as it’s main energy source, but ketones provide another great source. Even better, unlike glucose, which requires insulin to get into the cells, ketones do not rely on insulin and are an alternative source of fuel for brain (and other) cells that have become insulin resistant. Coconut oil is rich in lauric acid, a fatty acid that is anti-fungal, anti-bacterial and ant-viral. Other health benefits of coconut oil include: promoting heart health, supporting the immune system, supporting a healthy metabolism, keeping skin healthy and youthful looking, providing an immediate source of energy (from the MCTs) and supporting proper functioning of the thyroid gland. The bottom line is that populations that consume large amounts of coconut do not have high levels of heart disease and are generally in excellent health. [1] The MCTs in coconut oil can also reduce appetite and increase fat burning. Many studies are finding that these types of fats have benefits for people with Altzheimer’s. Olive Oil Extra-virgin olive oil is a very good monounsaturated fat, well known for its health benefits. It is also the oil of preference in healthful diets, such as all Mediterranean-style diets. [2] However due to its chemical structure and the large amount of unsaturated fats, heating extra virgin olive oil makes it susceptible to oxidative damage. It is therefore best used cold, typically drizzled on salads and other foods. And know that even when used cold, it is extremely perishable as it goes rancid fairly quickly, due to the chlorophyll contained in it. To protect the oil, keep it in a cool, dark place; purchase smaller bottles to ensure freshness and immediately replace the cap after each pour. Extra virgin olive oil oxidises every time it is exposed to air and/or light. In fact for these reasons, some people prefer to use the almost tasteless, semi-refined olive oil rather than extra-virgin olive oil. Extra virgin olive oil is nevertheless full of health benefits and contains polyphenols, which act as antioxidants, reducing oxidative stress throughout the body. High fat foods full of nutrition Avocados are a tasty, nutritious, high-fat food that are packed full of healthy monounsaturated fats (MUFAs), as well as nearly twenty vitamins and minerals. Avocados taste great sliced up in a salad at lunchtime, mashed and spread over toast as part of a healthy breakfast, or made into a tasty guacamole. Cheese is a great source of calcium and is rich in protein. Like other high-fat dairy products, it contains powerful fatty acids linked to all sorts of health and nutrition benefits, including reduced risk of type-2 diabetes. (I always recommend organic when consuming meat or diary). Dark chocolate [3] is high in fat, but also loaded with nutrients and antioxidants. Studies show it is effective at improving cardiovascular health and improving brain health. Just make sure you are choosing good quality dark chocolate with at least 70% cocoa. Whole eggs used to be considered unhealthy because the yolks are high in cholesterol. However, if you are not allergic to eggs (and many people are), they are now considered to be one of the most nutrient-dense foods and a healthy way to start the day. Fatty fish, such as sardines and mackerel, are loaded with important nutrients and are one of the best sources of the all-important omega-3s. Nuts are incredibly healthy and nutritious. They are among the best sources of plant-based protein. They are also a rich source of vitamin E, magnesium and healthy fats. Many nuts, particularly walnuts, are a good source of omega-3s. Chia seeds are another good source of omega-3s and are loaded with fibre and minerals. Full fat yoghurt is a good source of probiotic bacteria that have powerful effects on your health. Make sure you choose real, full-fat and read the label as many yoghurts are low in fat and loaded with refined sugar.

As part of my Healthy Fats series, here are some high-fat foods that are full of nutrition and should form part of your balanced, healthy diet. Please take a look at my recipes page for ideas on incorporating these foods into your meals. Avocados are a tasty, nutritious, high-fat food that are packed full of healthy monounsaturated fats (MUFAs), as well as nearly twenty vitamins and minerals. Avocados taste great sliced up in a salad at lunchtime, mashed and spread over toast as part of a healthy breakfast, or made into a tasty guacamole. Cheese is a great source of calcium and is rich in protein. Like other high-fat dairy products, it contains powerful fatty acids linked to all sorts of health and nutrition benefits, including reduced risk of type-2 diabetes. (I always recommend organic when consuming meat or diary). Dark chocolate (1) is high in fat, but also loaded with nutrients and antioxidants. Studies show it is effective at improving cardiovascular health and improving brain health. Just make sure you are choosing good quality dark chocolate with at least 70% cocoa. Whole eggs used to be considered unhealthy because the yolks are high in cholesterol. However, if you are not allergic to eggs (and many people are), they are now considered to be one of the most nutrient-dense foods and a healthy way to start the day. Fatty fish, such as sardines and mackerel, are loaded with important nutrients and are one of the best sources of the all-important omega-3s. Nuts are incredibly healthy and nutritious. They are among the best sources of plant-based protein. They are also a rich source of vitamin E, magnesium and healthy fats. Many nuts, particularly walnuts, are a good source of omega-3s. Chia seeds are another good source of omega-3s and are loaded with fibre and minerals. Full fat yoghurt is a good source of probiotic bacteria that have powerful effects on your health. Make sure you choose real, full-fat and read the label as many yoghurts are low in fat and loaded with refined sugar. 1 Buijsse B, Feskens E, Kok F, Kromhout D (2006) Cocoa intake, blood pressure, and cardiovascular mortality: the Zutphen Elderly Study. Archives of Internal Medicine 166(4): 411-417.

Take heart: nine out of ten strokes can be prevented. Did you know, in the United States, someone has a heart attack every 34 seconds and every minute someone dies from a heart-related incident? Plus, around 50% of people who have a heart attack, have normal lipid (cholesterol) levels? And did you know that heart disease is, in most cases, preventable? The healthy heart quiz Take this quiz to understand how healthy your heart is. Score 1 for every YES answer. The ideal score is 0! Is your blood pressure above 140/90? Is your resting pulse above 80? Is your cholesterol above 5.5? Is your homocysteine level above 9? (Ask your GP for this test if you have never been tested.) Do you get out of breath climbing up stairs or inclines? Do you sometimes get chest pains? Do you smoke more than 5 cigarettes a day? Do you exercise less than twice a week? Are you overweight? Do you have cardiovascular disease? Do any of your immediate family suffer from cardiovascular disease or high cholesterol? Do you eat LESS than three servings of fruit and vegetables most days? Do you rarely take vitamin supplements? Do you consider your lifestyle stressful? Do you eat fried food, meat or other high fat foods most days? Less than 4: your score is low but address those questions to which you answered yes. 5 or more: You may be at high risk of cardiovascular illness. Take action now to change your diet and lifestyle. Check my websitE for guidelines, help and advice on how to improve your cardiovascular health. Backed up with the necessary lifestyle changes, many people find rapid improvements in cholesterol, blood pressure and other risk indicators. Risk factors for Cardiovascular Disease In assessing your risk for cardiovascular disease, the following are the most important markers to consider. Discuss having a blood test with your GP that includes all of these, particularly homocysteine, which is not always part of a regular blood screen. You are at a higher risk of heart disease if you have any 3 of the following 5: Increased waist circumference (> 35” women, > 40” men). Increased blood pressure (> 130/85). Increased fasting blood sugar (> 100 mg/dl USA, > 5.55 mmol/L UK). Increased triglycerides (> 150 USA, > 1.69 mg/dl UK). Decreased HDL cholesterol (< 50 women, < 40 men USA, < 1mmol/L UK). Increased homocysteine levels. Just a slightly raised level can increase your risk of a heart attack. In fact published literature indicates that homocysteine is an independent cardiovascular risk factor modifiable by nutrition (i.e. right amount of vitamin Bs) and exercise.[1] Increased CRP. C Reactive Protein is a marker of inflammation in the body and more and more experts who study blood vessels, plaque, and heart attacks in minute detail have been developing an inflammatory explanation for heart attacks. If there is a family history of cardiovascular disease in your family, it is possible, and in fact in the U.K. becoming more common, to request a LDL -P test. Remember, no matter how long you have travelled in the wrong direction, you can always turn around.

The UK is officially the fattest nation in Europe and levels are fast catching up to those in USA. Many top doctors, cardiologists, nutritional therapists and functional medicine practitioners are blaming this obesity epidemic on current dietary guidelines in the UK and USA. What we know as a fact is that, since we began vilifying fat, more than 50 years ago, low-fat, fat-free diets have been accompanied by an increase in heart disease, obesity, diabetes and numerous other chronic conditions. Today's blog will attempt to summarise the current views of top functional medicine practitioners and many cardiologists (supported by scientific, epidemiological studies). I will highlight the true risk factors of, not only heart disease, but also many other chronic conditions. After many years spent as a leading NHS cardiologist, Dr Aseem Malhotra explains, in an interview with Dr Mark Hyman, that he started noticing that most heart attack patients he was treating were obese. He was also seeing an increasing number of patients with chronic diseases and multiple co-morbidities (additional illnesses). More alarmingly, in light of our current obsession with cholesterol, Dr Malhotra was seeing numerous heart attack patients whose cholesterol levels were completely normal. Many of these patients followed recommended dietary guidelines and therefore assumed that their diets were fine. Dr Malhotra decided it was time to ‘stop jumping into the river to save drowning patients, but rather to get them to stop jumping into the river in the first place’. In other words it was time to reassess root causes. ...it was time to stop jumping into the river to save drowning patients, but rather to get them to stop jumping into the river in the first place. After studying the science and numerous epidemiological studies, Dr Malhotra concluded that this low fat message was actually causing harm. The food industry had been responding to this ‘low fat is good for you’ message by adding sugar to processed food and marketing it as healthy. We know today that there are numerous studies coming out which implicate sugar as an independent risk factor, not only for heart disease, but also for most chronic diseases. He concluded that it is much more important to consider triglyceride and HDL levels than LDL (remember – HDL is the good ‘taxi driver’ that goes around mopping up deposited cholesterol from arterial walls). More and more data is pointing to the fact that low HDL, high triglycerides and markers of metabolic syndrome** are important risk factors for cardiovascular disease. 1, 2 In fact, pre-diabetes and diabetes have been shown to be higher risk factors for heart disease than LDL and cholesterol. 3 We have an epidemic of misinformation around fat, sugar and statins: More and more studies are linking the saturated fatty acids found in full-fat dairy, yoghurt and cheese to a reduction in the risk of type 2 diabetes and heart disease. This could explain the 'French Paradox' that, in Europe, the French have the highest consumption of saturated fat and the lowest cardiovascular mortality rates. Dietary guidelines are still sticking to the hypothesis that saturated fat increases total cholesterol and LDL levels, and that they are risk factors for cardiovascular disease, despite accumulating data against this hypothesis. In fact the Big Fat Fraud has become so ingrained in us that most people still panic when they see that their cholesterol and LDL levels have gone up. There are hidden dangers of statins your doctor is possibly not telling you about – such as an increased risk of developing type 2 diabetes and mitochondria damage. Statins are the most prescribed and lucrative pharmaceutical drug today but who actually benefits from statins? As we grow older, there is an inverse association with cholesterol levels. Over the age of 60, higher cholesterol serum levels lower the risk of cardiovascular disease. 4 Should we therefore be using statins in older patients? Please take a look at my article weighing up the [pros and cons of statins][0] and analysing recent scientific research on their true benefits and dangers. Different calories have different metabolic effects on the body. 500 calories of extra virgin olive oil per day as part of a healthy diet reduces the risk of heart attack and stroke. 150 calories from one can of soda increases your risk of type 2 diabetes and heart disease. 5 Foods that have high fat have the least impact on glucose and insulin. Statins are the most prescribed and lucrative pharmaceutical drug today... Please [click here to view TT's Tips on Dietary and Lifestyle Changes][1]. and [here for Guidelines on an Anti-Inflammatory Diet][2]

Inflammation is the common denominator in most chronic diseases. It accelerates ageing and if you have inflamed arteries they will grow a lot more plaque. An anti-inflammatory diet is aimed at lowering inflammation. These are the main guidelines: Consume adequate omega-3 fatty acids. One of the key sources of omega-3 fatty acids is oily fish (as opposed to white fish like cod or sole). Oily fish include anchovies, sardines, pilchards, herring, mackerel, trout, salmon, and tuna. Interestingly, if like me you have been limiting your fish intake due to concerns about mercury, it turns out that these fish all have higher levels of selenium than mercury. The relevance of this is that selenium consistently and predictably counteracts the adverse effects of mercury exposure.1 Most ocean fish contain more selenium than mercury. However the selenium status of freshwater fish is more variable and, without the selenium health benefit, the high mercury, low selenium ratio may cause harm to consumers. Also, today farmed salmon has become one of the most toxic foods in the world. Furthermore, salmon labelled ‘Atlantic salmon’ typically comes from fish farms. Look for Alaskan salmon, which is not allowed to be farmed, and is a powerhouse of nutrition. If you are concerned about your mercury levels, you may wish to consider taking natural mercury chelators such as zeolite (green clay), chlorella and fermented vegetables. Oily fish remain one of the best sources of animal-based omega-3 fats EPA and DHA. Aim for two servings (4oz or 113g each) of fatty fish per week. Choose healthy fats. Replace vegetable oils and trans–fats with healthy fats. Adding more healthy fats, olive oil and nuts is good for your arteries and decreases the risk of heart attack and stroke. Increase vegetables and fruit intake. Aim to consume between 5-9 servings of fruit and vegetables per day. Go for colour. Deeply coloured fruits and vegetables have high levels of protective phytonutrients. Click here to view the BANT wellness plate. Choose whole-grain carbohydrates and limit portion sizes. Aim for 25g-30g of fibre a day, choosing whole grains (quinoa, brown rice), fruit and vegetables and reducing your intake of refined carbohydrates (anything with flour and/or sugar). Get most of your protein from plant sources such as legumes, nuts and seeds. If choosing animal protein, ensure it is lean and clean. Avoid processed, commercialised, hormone and pesticide-enriched protein and choose free-range, organic poultry and chicken. If going for a steak, it should be a lean cut such as sirloin. And if possible, buy organic, grass-fed, not hormone-fed. Spice it up. Fabulous flavours. People don’t realise how important it is to have flavour in food. Herbs and spices are the most anti-inflammatory of all foods. Include garlic, turmeric, ginger, curry spices, chilli, cumin, cayenne, rosemary, oregano and other Italian herbs to your food. They are very anti-inflammatory, anti-aging and rev up your metabolism. Beneficial beverages. Many people get as much as 25% of their calories from drinking sugar. Beneficial beverages would include having a protein smoothie for breakfast (see recipes). Drink more clean water, water that comes from reverse osmosis or water from glass (BPA free) bottles rather than plastic. Green tea. One or two cups of coffee a day and a glass of red wine with dinner, provided you are able to limit it. If not, avoid. Red wine does help digestion, blood sugar and cholesterol. Enjoy dark chocolate (70% +) as a treat. Dark chocolate (28 grams a day) is great for heart and brain. Exercise. Fitness is important. Fitness is powerfully connected to whether you grow plaque. Magnesium. 70% of Americans are magnesium deficient. Magnesium helps blood pressure and blood sugar. Symptoms of magnesium deficiency include muscle cramps, constipation, migraines and palpitations. Magnesium is found in nuts, seeds, beans and leafy green vegetables. Most people who are magnesium deficient need about 400 milligrams of protein-bound magnesium so it is easier on the stomach and better absorbed. Click here to view some excellent sources of magnesium. Vitamin D. Vitamin D is very important for heart health. More and more people are becoming vitamin D deficient. Stress. It is not always possible to avoid stress but it is possible to manage it. Stress ages your heart, shrinks your brain and causes arteries to grow plaque. It can contribute to loss of muscle and bone mass and makes it hard to shift excess weight. Some key steps to managing stress are to feel loved and supported, to build connections in your life, get enough sleep, and have some peace and calm every day. It is also essential to find some relaxation time, meditation time, prayer time and get a good work out. Look out for upcoming blogs on stress management on my website. 1 Kaneko J and Ralston N (2007) Selenium and mercury in pelagic fish in the central north pacific near Hawaii. Biol Trace Elem Res 119(3): 242-254.

Poor diet contributes to more illness and premature death than physical inactivity, smoking and alcohol combined. Diet is key. More and more data proves that even if you exercise and have a normal body weight, if you eat ‘junk’ you are increasing your risk of adverse health consequences. Here are some nutrition, diet and lifestyle tips, based on the current science: Focus on dietary changes aimed at good health. Weight loss will follow. Do not focus on weight loss. Reduce sugar and refined carbohydrate consumption and increase saturated fats. This will help increase HDL levels and drive down triglycerides and total cholesterol. The good news is that it takes decades to develop heart disease but it can take months to start benefiting from dietary changes. In fact, some benefits start within weeks. Start by increasing your intake of fatty fish (sardines, anchovy, salmon, mackerel) and adding 1 to 2 portions of nuts weekly to your diet. Remember food is medicine. Stay away from the harmful trans fats - artery-clogging fats found in fried foods, biscuits, pastries, French fries etc. These increase levels of LDL, lower levels of HDL and increase risk of diabetes 2 and heart disease. Remember FOOD is also POISON. Exercise more – exercise helps raise HDL levels. Stress less. Stress is a well-accepted risk for heart attacks. Look out for upcoming blogs on stress management on my website.

As we start the Easter Weekend, many of you may be concerned that with all the wonderful chocolates and treats around, your good intentions not to indulge will gradually be melted away by temptation. However, this is not a time to feel guilty. This is a time to get together with family and friends. It's a time for Easter-egg hunts and maintaining long-observed family traditions. Remember the 80/20 rule: What you do for 80% of the time is way more important than what you do for the remaining 20%. The 80/20 rule allows you to be realistic. No one can eat a perfectly healthy diet 100% of the time. Applying the 80/20 rule to your diet for longterm success brings more happiness than the suffering imposed by rigid, limiting diets. The 80/20 rule means that on birthdays/holidays and special occasions - you can indulge without having to feel that you've completely ambushed your healthy lifestyle. It means that you are forming lifelong habits rather than unsustainable crash diets. It means that you do not have to be perfect 100% of the time. Balance is key and eating healthily most of the time gives you the wiggle room that every sane person needs to let their hair down now and again. Finally - remember laughter, fun, friends, togetherness, relaxing and not stressing about what you are eating will bring you way more health benefits than fretting over an easter egg or two. Please head on over to TT's Tips for some more practical ideas on staying healthy this Easter

Here are some practical tips to help you have a happy, healthier Easter! Where possible, choose dark chocolate over milk. Dark chocolate is a powerful source of antioxidants and actually improves several risk factors for heart disease. If you are having hot cross buns, enjoy them in moderation. Try to avoid those made with white flour and refined sugars. If you have time, consider baking your own with wholemeal flour and substitute refined sugar with date sugar or, even better, stevia (a low calorie, natural substance, derived from the South American stevia plant). Try to stay physically active over the Easter break. If you don't have time to get to the gym, try taking a walk after your main meal. Resurrect yourself - It's not the occasional indulgences (like a chocolate egg at Easter) that affects your health level, but rather how you bounce back. Come Tuesday morning, it's time to kick your healthy routine back into action! Give any surplus eggs to friends or family to avoid temptation. Download my Daily Health Audit to help you stay focused on moving forwards.

Many people believe that eating foods with cholesterol and fat, especially saturated fat, causes heart attacks; but is this really true? One of the biggest myths that nutritional therapists come across every day is that dietary fat and cholesterol levels are the number one enemy and that heart attacks are caused by a high-fat diet. Although study after study after study often shows no link between total fat, saturated fat, dietary cholesterol, and heart disease; the media, most doctors and traditional health advisors are still recommending that we cut all fat and cholesterol from our diet Most of us have heard of cholesterol, triglycerides, HDL and LDL, yet many do not have a proper understanding of their function. This post will aim to explain them in as simple a manner as possible, to enable you to better understand your own blood test results. What are Lipoproteins? Lipoproteins are like microscopic taxi drivers that shuttle cholesterol and triglyceride (fat) molecules through the blood stream from place to place. LDLs (Low-Density Lipoproteins) are the smaller cousins of HDLs (High-Density Lipoproteins). LDLs are responsible for delivering cholesterol to the cells. Sometimes the LDL does not make it to its destination and instead sticks to the walls of your arteries. HDLs carry excess cholesterol back to the liver, thus preventing excess LDL cholesterol from sticking to the walls of your arteries. What are Triglycerides? Triglycerides are fat molecules in the blood. They are the main form of fat in the body. The fat contained in the food we eat consists of large molecules, which the body breaks down into triglycerides. Any extra protein, fats or carbs in the food we eat, that does not get used up by the body right away, is converted into triglycerides. Like cholesterol, triglycerides are transported around by lipoproteins. When we think of excess fat developing around the hips or belly, we are thinking of triglycerides. High triglyceride levels can increase the risk of heart disease. What is Cholesterol? Cholesterol is a wax-like fatty substance, found in almost every cell of our bodies. About 75% of cholesterol is made in our liver. In other words, very little of the cholesterol measured in the blood comes from what we eat. Cholesterol is so vital to our health, that our bodies actually make it. If we had no cholesterol in the body we would be dead. Cholesterol is important for cell structure, bone structure, muscles, hormones, brain function (25% of cholesterol is found in the brain) and nerve endings. All steroid hormones in the body (estrogen, progesterone, testosterone, pregnenolone etc.) are made from cholesterol. In your brain and nerve tissues, cholesterol is required for the formation of the myelin sheath, a fatty material that surrounds long portions of nerve fibres. Cholesterol is necessary to produce vitamin D. Bile salts, which break down carbohydrates, fats and protein are created with cholesterol. Mothers' breast milk is 60% cholesterol. It is necessary for the development of the baby’s brain and nervous system. When damage and inflammation occur in blood vessels, it is cholesterol which rushes to the site to repair the damage. Cholesterol acts as an antioxidant to protect cells and tissues from free radical damage. It is clear from a nutritional standpoint, that a fat-free diet cannot possibly promote optimal health. Cholesterol is made up of carbon molecules, hydrogen molecules and oxygen. There is no good or bad version of this. It is also important to understand that HDL is not 'good' cholesterol and LDL is not 'bad' cholesterol. They are not cholesterol at all; they are lipoproteins (there are, by the way, other lipoproteins such as VLDL – Very Low Density Lipoproteins). Lipoproteins are taxi drivers that cart cholesterol and triglycerides (as well as proteins and phospholipids) around the blood stream. There is no such thing as 'good' cholesterol and 'bad' cholesterol. Cholesterol is cholesterol! The reason LDL is considered ‘bad’ is because of its low density. It is smaller and more capable of getting stuck in arteries. HDL is, as the name suggests, high density and is considered good because its function is to ‘mop up’ the deposited excess cholesterol and take it back to the liver. This is where size matters: the bigger, the better. The smaller the particle, the more likely it is to make its way into the arterial wall and get stuck. Once stuck it has a greater chance of being a risk for heart disease. Not everyone with a high level of LDL suffers a heart attack or stroke. Only 50% of people with coronary artery disease have high levels of LDL. People with high VLDL levels have a greater risk of heart disease. Thus, when it comes to testing (which will be discussed later in the month), the particle size of the LDL is a greater indication of risk for cardiovascular disease. If you would like to learn about LDL and HDL in more detail, this is a great website which clearly explains their role in our health. Our bodies make cholesterol. Statins prevent the body from producing the cholesterol it is designed to make. Statins literally stop one of our fundamental processes from functioning. “Cholesterol in food has no impact on cholesterol in the blood and we have known that all along.” - Ancel Keys TT's Top Tips On Health, Cholesterol & Fat Increase omega-3 fatty acids. Eat anti-inflammatory foods like cold-water fish such as sardines, salmon, herring as well as flaxseed and even seaweed. Healthy fats benefit your heart by improving your overall cholesterol profile. Essential fats reduce inflammation. They decrease triglycerides. They also decrease the smaller more dangerous lipoprotein particles that contribute to heart disease by converting them into light, fluffy, safe bigger particles. Avoid fried food. Eat plenty of fresh fruit and vegetables to ensure your diet is rich in antioxidants. Free radicals can damage artery walls, enabling plaque to form in them. Antioxidants disarm the free radicals and so stop them causing damage. Stay fit. No smoking. Maintain a healthy weight. Avoid prolonged periods of stress. Know your blood pressure and have your blood lipid levels checked every 5 years.

Today's TT Tips are aimed at helping apply what we have learned in the latest fat and cholesterol blog, to our everyday nutrition and lifestyle considerations. Increase omega-3 fatty acids. Eat anti-inflammatory foods like cold-water fish such as sardines, salmon, herring as well as flaxseed and even seaweed. Healthy fats benefit your heart by improving your overall cholesterol profile. Essential fats reduce inflammation. They decrease triglycerides. They also decrease the smaller more dangerous lipoprotein particles that contribute to heart disease by converting them into light, fluffy, safe bigger particles. Avoid fried food. Eat plenty of fresh fruit and vegetables to ensure your diet is rich in antioxidants. Free radicals can damage artery walls, enabling plaque to form in them. Antioxidants disarm the free radicals and so stop them causing damage. Stay fit. No smoking. Maintain a healthy weight. Avoid prolonged periods of stress. Know your blood pressure and have your blood lipid levels checked every 5 years.

Take heart: Nine out of ten strokes can be prevented. Did you know, in the United States, someone has a heart attack every 34 seconds and every minute someone dies from a heart-related incident? Did you know that around 50% of people who have a heart attack, have normal lipid (cholesterol) levels? And did you know that heart disease is, in most cases, preventable? April is Cardiovascular Month on my website. I will be posting information and advice about healthy hearts on my blog throughout the month. I will explain how our understanding of the causes of heart disease has shifted from fats and cholesterol to metabolic syndrome, insulin and inflammation. I will discuss ‘The Big Fat Fraud’ and how fats came to be public enemy number one. We now know that healthy fats form a crucial part of a balanced diet – but are ALL fats healthy? Which fats are safe to cook with? When we have blood tests to assess cardiovascular health, which tests should we be asking for? I will explain the difference between HDL, LDL, VLDL and triglycerides to enable you to better understand your OWN blood test results and what they mean. How many of you are on statins? How many of you on statins are aware of the numerous long-term adverse side effects of statin use? Government guidelines are causing many people to be put on statins, who have cholesterol levels considered perfectly healthy in the field of Functional Medicine. I will explain the very important role cholesterol plays in the body and what health risks we become vulnerable to with low levels of cholesterol. I will also discuss the most recent scientific evidence on statins to enable anyone of you on a statin to be informed enough to approach your GP to discuss any concerns. Become educated and aware in order to improve your own health care How healthy is your heart? Is your blood pressure above 140/90? Is your resting pulse above 80? Is your cholesterol above 5.5? Is your homocysteine level above 9? (Ask your GP for this test if you have never been tested.) Do you get out of breath climbing up stairs or inclines? Do you sometimes get chest pains? Do you smoke more than 5 cigarettes a day? Do you exercise less than twice a week? Are you overweight? Do you have cardiovascular disease? Do any of your immediate family suffer from cardiovascular disease or high cholesterol? Do you eat LESS than three servings of fruit and vegetables most days? Do you rarely take vitamin supplements? Do you consider your lifestyle stressful? Do you eat fried food, meat or other high fat foods most days? Score 1 for every YES answer. The ideal score is 0. Less than 4: your score is low but address those questions to which you answered yes. 5 or more: You may be at high risk of cardiovascular illness. Take action now to change your diet and lifestyle. Check into my website at least once a week for guidelines, help and advice on how to improve your cardiovascular health. Backed up with the necessary lifestyle changes, many people find rapid improvements in cholesterol, blood pressure and other risk indicators. April will be jam-packed with tips, recipes and advice, aimed at helping you to help yourself. Remember, if you do not change direction, you may end up where you are headed. However...no matter how long you have traveled in the wrong direction, you can always turn around!

Are you one of the many people who are confused about gluten? Is gluten really a problem for so many of us, or is gluten-free simply a fad? Fact: Humans have been consuming wheat in one form or another for thousands of years. Governments and dieticians tell us whole wheat is part of a 'balanced diet'. However: Renowned neurologist Dr Perlmutter, author of The Grain Brain Whole Life Plan, attributes the increase in neurological diseases to gluten and carbohydrates, labelling them 'your brain's silent killer'. A few key things to bear in mind about gluten: Wheat is not the same today as it was one-thousand, one-hundred, or even sixty years ago. Wheat, in particular gluten, exists today in an over-processed, hybridisation form; Whereas historically, grains were soaked, sprouted and fermented, and bread was baked using slow rise yeasts, today flour is bleached and bread is baked with quick rise yeast. Modern wheat involves cross-breeding and crude genetic manipulation, which has changed the nutrient and protein composition of the plant. Modern wheat contains more of the problematic glutens. Compared to older wheat varieties, modern wheat has adverse effects on blood mineral content, cholesterol and inflammatory markers, potentially contributing to disease. Common wheat-harvest protocol in the United States is to dredge wheat fields with Roundup several days before harvest. Roundup contains the deadly active ingredient Glyphosate, which has been implicated in numerous health issues. [1] Just because you have no gut-related symptoms, this does not necessarily mean that you do not have a problem with gluten. Fact: More and more studies are showing that even those who believe they do not have a problem with gluten are actually experiencing life-depleting side effects from eating it without realising. In fact, in a recent study, five out of six people who believed they had no gluten related symptoms had inflammatory autoimmune blood proteins when exposed to gliadin (gluten). [2] So: The biggest problem with gluten is the number of people who are unaware that it is a problem. Just because you have no gut-related symptoms, this does not necessarily mean that you do not have a problem with gluten. Did you know that the following symptoms are often due to gluten sensitivity? Anxiety Depression ADHD Muscle and joint aches Chronic fatigue Brain fog Autoimmune diseases Low immunity Migraines and headaches Skin problems Hormonal imbalances Adrenal fatigue It is common to blame these symptoms on something else rather than considering gluten could be the cause or contributor. TT's top tips on gluten If you are not feeling well for any reason, try cutting out gluten for a few weeks and see how you feel. Better still, get tested. Be aware that even when testing negative for celiac disease, many people still have a gluten intolerance. Gluten intolerance symptoms fall along a spectrum, with some people suffering more than others. Gluten sensitivity is not an 'all or nothing'. Beware the new gluten-free, highly processed, highly-refined products, spiking blood sugar and insulin levels. Look to buy gluten-free paleo breads such as Cru8 from Planet Organic, made from almonds, eggs, virgin coconut oil, pumpkin seeds, coconut flour and apple cider vinegar

If you are not feeling well for any reason, try cutting out gluten for a few weeks and see how you feel. Better still - get tested. Be aware that even when testing negative for celiac disease, many people still have a gluten intolerance. Gluten intolerance symptoms fall along a spectrum, with some people suffering more than others. Gluten sensitivity is not an 'all or nothing'. Beware the new gluten-free, highly processed, highly-refined products, spiking blood sugar and insulin levels. Look to buy gluten-free paleo breads such as Cru8 from Planet Organic, made from almonds, eggs, virgin coconut oil, pumpkin seeds, coconut flour and apple cider vinegar Please click here to try out my own delicious gluten-free bread recipe OR Download some of my favourite gluten-free bread recipes by Elana's Pantry

Understanding the extent to which stress has a negative impact on one’s health is crucial. Stress is a manifestation of our ‘fight and flight’ response: a survival mechanism that has been pivotal to our evolution. In the 21st Century, we are experiencing more CHRONIC STRESS (a perpetual, daily feeling), as opposed to ACUTE STRESS (an incident occurs, we respond, the incident concludes, and balance is restored). The problem today is that most people are unaware that they are stressed. They remain in a perpetual state of constant agitation. Our bodies, however, are unable to distinguish between the non-life-threatening stressors of today (stuck in a traffic jam, 40 things on a to-do list etc.) and the life-threatening flight or flight stressors of thousands of years ago. The stress response is our survival instinct and is the same today as it was then. Survival takes precedence over ‘rest and digest,’ resulting in the shutdown of secondary bodily functions (such as digestion and immunity) when survival is at stake. May is going to be Stress/Relaxation month and we will be looking in greater depth at this essential part of your health and how to manage it. Stress is often unavoidable but it IS MANAGEABLE. If you change your response to stress this will have a positive impact on your resilience. This in turn will not only improve your health and strengthen your energy reserves but also remove one of the main obstacles to healing and wellness. FIND OUT in MAY why stress causes belly fat. TT’s Tips: • Simple breathing has a profound effect on the stress response. Learn more about breathing techniques which can be done anytime, anywhere; • Practise daily meditation. Even ten minutes a day can make a difference. Meditation apps such as Headspace, Calm and Buddify can help you get started; • Give yoga a try. Yoga is a mind-body practice, combining controlled breathing and meditation or relaxation that can help reduce stress.

Pick the statement that is true: A - Diet and Lifestyle impact your health. B - Your genetics predetermine whether or not you get ill, rendering you powerless. A. TRUE. The Human Genome Project has shown that diet and lifestyle can impact our health by as much as 90%[1] . We all have genetic mutations and weaknesses making us more vulnerable and predisposed to particular illnesses. The same underlying causes impact different people in different ways. However, we are not slaves to our genes. Genes merely load the gun. Diet and lifestyle pull the trigger. Every day this week, I will be highlighting one of the main five factors that are essential to your health, starting with the most important: FOOD. Food is a duel-edged sword. The right foods can heal you. The wrong foods can harm you.  Foods that harm you – vegetable oils, most highly-processed foods, sugary drinks, most pizzas, white bread, most fruit juices (high in sugar), margarine, pastries, biscuits and cakes, chips and crisps, gluten-free junk food, processed cheese and meats, most fast food meals and anything that is high in sugar and refined grains. Foods that help to optimise your health: ·      Fruit and vegetables. Eating more fruit and vegetables is one of the simplest choices you can make to improve your health. This can help protect you from heart disease, stroke, arthritis, dementia, cancer and even slow down your body’s ageing process. Remember, ‘variety is the spice of life’. Build on the amount and variety of fruit and vegetables you include in your diet. ·      Healthy fats. Are you afraid of fats? If so, this is unsurprising as fat in foods has been vilified in the Western World for the past few decades. However the 'Big Fat Fraud' has finally been exposed and the 'low fat is good' health hypothesis has effectively been disproved. In fact, we are in the midst of an obesity epidemic that started around the 1980’s, coinciding with the rise of the low-fat hysteria. Type 2 diabetes has also risen significantly through this period. It is time for your body to reap the benefits of the healthy fats found in such foods as avocados, nuts and seeds, organic extra virgin olive oil, grass-fed organic butter and ghee, coconut oil and Omega-3s (found in seafood - like salmon and sardines - walnuts, chia seeds and flaxseeds). Here are TT's Tips for better eating: Avoid eating food that is high in toxins. Aim to buy organic where possible or wash non-organic in a bowl of water with a capful of apple cider vinegar to get rid of pesticides. Aim to buy organic meat and chicken to avoid antibiotics and growth hormones. If constrained by budget, it is better to buy less and to maximise by making stews and stir-fries and using bones for making healing bone broths. Eat real food. Aim to include a large salad in your diet every day. The more of these ingredients you include, the better: Dark leafy greens: Kale, Spinach, Swiss Chard, Arugula 1 cup broccoli sprouts Cauliflower Purple cabbage Slice of red onion, yellow or green onions Red, yellow or green peppers Mushrooms: White Button, Bella, Cremini, Shiitake Raw walnuts, almonds Raw sunflower, pumpkin seeds Sprouted beans like mung beans Sprouted black/green lentils. Consider other vegetables like radishes, artichokes, squash, and zucchini. Add avocado for healthy fats. Shake on as much of these anti-inflammatory, anti-cancer spices as you can stand (turmeric, curry powder, garlic powder, oregano) and remember herbs are nutrient-dense and add flavour. Coriander is also a powerful detoxing herb.

With air quality becoming consistently worse, did you know that the air you are breathing in your home can be five times more polluted than outside? Today's tips focus on clean air indoors. Heating, chemicals in furniture, carpets, paints, cleaners, dry-cleaned clothes, household cleaning products, cabinetry etc. can all be contributing factors. Give your health a chance when you are indoors: Fill your house with houseplants - They help to remove toxins from the air - some of the most efficient air-purifying plants include English Ivy, Spider Plants and Peace Lilies Indoor air purifiers filter contaminants and pollutants from the air in your home. Unseen pollutants in your home and at work may be threatening your health - we breathe more than we drink or eat, but pay little attention to the quality of the air that we breathe.

Water is a life-sustaining fluid, essential to our health. Our bodies are made up of two-thirds water. All the body's major systems require water - skin, detoxification, digestion etc. As a rule of thumb, we need to drink eight glasses of water per day, but this increases with such factors as exercise and heat. Signs of dehydration: headaches. fatigue. back pain. brain fog. depression. constipation dizziness and lightheadedness. muscle cramps. Begin your day with warm water and the juice of half a lemon. This helps prevent constipation, rehydrates the body and flushes the digestive system. What else counts as water? organic, green vegetable juices (spinach, kale, celery). coconut water. herbal teas. fruits (watermelon, oranges, grapefruit, melon). Make sure your water is clean: Do we really know what is in our tap water? Beware of BPA's and other harmful chemical substances, often found in plastic bottles. Invest in your own home-filter system. Gradually increase your water intake each day As you increase your water intake, decrease diuretics such as coffee, alcohol, fizzy drinks, and sugar-filled juices.

This week's TT's Tips are aimed at kick-starting your health journey. Be more proactive, less reactive. Understand that chronic illnesses are progressive and that you need to be an active partner in managing your condition. Become educated and empowered - many chronic diseases can be prevented. Before you rush off to a to a healthcare professional become mindful of your symptoms. Are they related to a food intolerance? If your symptoms are connected to meal times, is there a particular food that could be responsible? Try cutting this food out and see whether it has an effect on reducing your symptoms. Eliminating gluten or dairy is a good place to start.

There is a paradigm shift taking place in the medical and healthcare worlds and becoming aware of this change will help you to maximise your health. Conventional Medicine vs Functional Medicine The goal of Conventional Medicine is for doctors to identify diseases by recognising patterns of symptoms and then treating those symptoms with drug-based therapies. The goal of Functional Medicine is to promote health and vitality in each patient, by identifying and addressing the root cause of disease. Why Is The Shift Happening? Conventional medical practitioners are becoming increasingly aware of the extent to which Conventional Medicine is, in many instances, failing their patients. The burden of chronic conditions and diseases worldwide, is rapidly increasing. Heart disease, obesity, arthritis, cancer, type two diabetes, stroke etc. are among the most common yet preventable of all health problems. The three approaches of conventional medicine - "a pill for every ill", "one size fits all" and symptom management are all failing to: Address the root causes of these illnesses and symptoms Treat each person as unique Provide each patient with a more personalised protocol that considers their genetic predispositions, medical history, diet and lifestyle Why Is This Important? With studies revealing health statistics such as "90% of strokes are preventable", the time is here for you to realise the extent to which you can participate in your own health. This study identified high blood pressure, smoking, alcohol consumption, diabetes, poor diet, lack of exercise, high cholesterol, heart problems, obesity and stress as the top ten risk factors for stroke. Therefore this study provides further support for the well-established notion that diet and lifestyle have a bearing on cardiovascular health, as well as many other chronic diseases. It is time for you to become aware that for any disease prevention program to be as effective as it can be, you need to receive the right kind of information and awareness to help you take control of behavioural choices. It is time to become empowered with knowledge and to seek the assistance of health coach practitioners whose mission it is to educate you on the extent to which the emotional, environmental, nutritional, physical and spiritual aspects of your life influence your health, producing illness or wellness. The Functional Medicine Model This model allows practitioners to spend significant time with each patient in order to help them understand the environmental, lifestyle and genetic factors that influence health and disease. It also incorporates dietary and lifestyle changes, including therapeutic food plans and nutritional supplements as part of a personalised treatment plan aimed at addressing the underlying causes of disease. How Do I Implement The Functional Medicine Model? We view individuals from the perspective of health rather than disease. In addressing symptoms, we seek to unravel the cause or triggers of why they have arisen and to address them with a personalised programme based on diet and lifestyle. As these programmes often focus on behaviour changes, we help to break down recommendations making it easier for you to implement them. Coaching you, educating you in a self-care model and supporting you by staying in touch and tracking your progress are integral components of helping you in your quest for health success. We healthcare providers can furnish you with protocols and advice, recommendations and information. We can guide you, but the extent to which you succeed is dependent upon the extent to which you participate in your own healthcare. Food For Thought Since it was Hippocrates who said 2,400 years ago: “Let food be thy medicine and let medicine be thy food" "It is more important to know what sort of person has a disease than to know what sort of disease a person has" "The greatest medicine of all is teaching people how not to need it" ... Is this really a paradigm shift or simply a return to the fundamentals?