Quotes About Nutrition

The two most prominent dietary risks for death and disability in the world may be not eating enough fruit and eating too much salt.

To drastically reduce LDL cholesterol levels, you need to drastically reduce your intake of three things: trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and to a lesser extent dietary cholesterol, found exclusively in animal-derived foods, especially eggs.26 Notice

What do your friendly flora eat? Fiber and a certain type of starch concentrated in beans. These substances are called prebiotics. Probiotics are the good bacteria themselves, whereas prebiotics are what your good bacteria eat. So the best way to keep your good bacteria happy and well fed is to eat lots of whole plant foods.

The healthiest sources of iron are whole grains, legumes, nuts, seeds, dried fruits, and green, leafy vegetables. Avoid drinking tea with meals, as that can inhibit iron absorption. Consuming vitamin C–rich foods can improve iron absorption. The amount of vitamin C in a single orange can enhance iron absorption as much as three- to sixfold, so those trying to boost their iron absorption should reach for some fruit instead of a cup of tea.80

A study entitled "Death Row Nutrition: Curious Conclusions of Last Meals" analyzed the last meal requests of hundreds of individuals executed in the United States during a five-year period. It turns out that the nutritional content didn't differ much from what Americans normally eat.48 If we continue to eat as though we're having our last meals, eventually they will be.

The optimal LDL cholesterol level is probably 50 or 70 mg/dL, and apparently, the lower, the better. That's

To store one hundred calories of dietary fat as body fat, it only takes three calories of energy, but converting one hundred calories of dietary carbs into fat for storage takes twenty-three calories.

as effectively as first-line statin drugs, but without the risks.39 In fact, the "side effects" of healthy eating tend to be good—less cancer and diabetes risk and protection of the liver and brain, as we'll explore throughout the rest of this book.

The optimal LDL cholesterol level is probably 50 or 70 mg/dL,

In other words, it wasn't the weight loss and it wasn't the exercise that reversed cell aging—it was the food.

Leanwashing is the term used to describe companies that try to position themselves as helping to solve the obesity crisis when, instead, they're directly contributing to it.

But feed people four servings a week of beans, split peas, chickpeas, and lentils, and you can get a whopping 40 percent drop in C-reactive protein,2368 a leading indicator of systemic inflammation. More beans equals less inflammation. Greater consumption

I think the only medical professional who ever asked me about a family member's diet was our veterinarian.

Apple antioxidants are concentrated in the peel, which makes sense: The skin is the fruit's first line of defense against the outside world. Expose the inner flesh, and it starts to brown (oxidize) within moments. The antioxidant power of the peel may be between two times (Golden Delicious) to six times (Idared) greater than the pulp.

What's more, not only may eating healthier to prevent cancer help to prevent heart disease but eating to prevent heart disease may also help to prevent cancer. One of the reasons? Cholesterol may play a role in the development and progression of breast cancer.75 Cancer appears to feed on cholesterol.

When your smoking habit erases the antioxidant-boosting effects of eight hundred cups of kale, you know it's time to quit.

7 sencillos», o 7 factores que pueden promover una vida más saludable: no fumar, evitar el sobrepeso, ser «muy activo» (definido como el equivalente de caminar al menos veintidós minutos al día), seguir una dieta saludable (por ejemplo, abundantes frutas y verduras), tener un nivel de colesterol por debajo de la media, una tensión arterial normal y unos niveles de glucosa en sangre normales.[27

Hydroxycut was withdrawn after dozens of verified cases of organ damage were brought to light—including massive liver failure requiring transplantation and even death.58 Until the multibillion-dollar herbal supplement industry is better regulated, you're better off saving your money—and your health—by sticking to real food.

thousand older women over a period of a dozen years and found that those who ate the most antioxidant-rich foods had the lowest stroke risk.42 Similar findings were reported in a younger cohort of men and women in Italy.43 As with lung disease,44 antioxidant supplements don't appear to help.45 Mother Nature's powers cannot be stuffed into a pill. Knowing this, scientists set out to find the most

Ground flax is a light, nutty powder that can be sprinkled on oatmeal, salads, soups—frankly, just about anything you're eating.

been found to be protective of the liver. For instance, starting out the day with a bowl of oatmeal and (surprisingly) coffee may help safeguard our liver function.

Excess cholesterol in the blood can lead to excess cholesterol in the brain, which may then help trigger the clumping of amyloid seen in Alzheimer's brains. Under an electron microscope, we can see the clustering of amyloid fibers on and around tiny crystals of cholesterol.85 And indeed, advanced brain imaging techniques, such as PET scans, have shown a direct correlation between the amount of LDL ("bad") cholesterol in the blood and amyloid buildup in the brain.

Three hours after eating 50 grams of broccoli sprouts, the enzyme that cancers use to help silence our defenses is suppressed in your bloodstream110 to an extent equal to or greater than the chemotherapy agent specifically designed for that purpose,111 without the toxic side effects.112

Whatever genes we may have inherited from our parents, what we eat can affect how those genes affect our health. The power is mainly in our hands and on our plates.