Making Better Choices For Your Heart - Dr. Kathryn Skuza
What do notable MDs such as David Katz, Robert Lustig, Catherine Shanahan and Peter Attia have in common? They have joined the ranks of those embracing a paradigm shift in HEALTHY NUTRITION – designed to keep all systems of the body in tip-top shape INCLUDING the heart.
Healthy food choices should start in infancy and continue throughout the entire life span. The gist of this new approach is – WE ARE WHAT WE EAT! Malnutrition can change the human DNA – a concept explored in the discipline of EPIGENETICS. Yes, we actually become what we eat!
HEALTHY NUTRITION can be summarized in the points below:
- Eat plenty of vegetables and fruits – more vegetable than fruit as the latter can be a significant source of carbohydrate.
- Eat fish, especially the oily ones – but make sure they are wild-caught in cold, northern waters where mercury contamination is rare – 1-2 servings per week is ideal.
- Limit red meat - but if consumed, grass-fed beef is preferred. Game meat from healthy animals is ideal. Chew your meat well to allow for better processing of proteins in the stomach.
- Drink organic milk, i.e. from healthy, pastured cows that have not received growth hormone or antibiotics. Don't worry about cholesterol in whole milk for young children whose growing brains need this essential nutrient.
- Butter from healthy cows is superior to margarine which contains trans-fats now known to contribute to heart disease. Butter contains the following important brain nutrients: cholesterol, saturated fats, arachidonic acid, vitamins A, D and K, DHA and choline.
- So don't be afraid of saturated fats such as butter, coconut oil and palm oil. Be afraid of trans-fats which increase the risk of heart disease – these are the "partially hydrogenated oils" in the ingredients list.
- If possible, avoid beverages and foods that contain "sugar" and/or "high fructose corn syrup" as the 1st ingredient – this is the most copious ingredient.
- As a matter of fact, drink water instead of sugary drinks [juices and sodas] – they have contributed more to the development of obesity than any other food item.
- Use salt in moderation – processed foods may contain huge amounts.
- Limit the consumption of breads and pastas – and only consume those that are made of whole, unrefined grains. And avoid cereals which are pure carb – choose those that contain nuts.
- Take chewable vitamins that are guaranteed to absorb from the GI tract and not pass into the sewer. Make sure to take them with a heavier meal that allows the fat-soluble vitamins and trace minerals to absorb.
Look up the MDs above. The organizations they have founded speak for themselves: American College of Lifestyle Medicine, Institute for Responsible Medicine, the LA Lakers PRO Nutrition Program, and the Eating Academy, respectively. Each has written outstanding books.
Have questions about your family's health? Contact Dr. Kathryn Skuza at our Medical Office Building, 307.358.7300