Your Road to Wellness


Why Flaxseeds Have A Beneficial Effect On Breast Cancer Risk

Posted by on Cancer, Diet, Eating, General Health | 0 comments

It’s not because of reduced inflammation.

Adapting habits research has found to be beneficial for reducing cancer risk is a good idea, since your body does not give you any early warning signs.

Pain is not a good indicator for cancer.

Cancer usually takes quite a while to develop, pain occurs later.

We know that low-grade inflammation, the type of inflammation we usually are unaware of increases cancer risk, but what else than reducing inflammation can you do?

You can eat more lignans.

Lignans are plant-derived compounds with anticarcinogenic properties.

Lignans are metabolized to enterolignans, and as such, they have shown to reduce the risk of breast cancer.

Research has documented that patients with breast cancer who have higher enterolactone levels, a marker of dietary lignans, have significantly better survival (Buck K,, 2011). This was for estrogen-receptor negative tumors.

21 studies showed that high lignan exposure was associated with reduced breast cancer risk in postmenopausal women (Buck K., 2010).

Where do you find high amount of these beneficial lignans?

You find this kind of lignans in flaxseeds.

When patients with breast cancer were given either a daily 25 g of flaxseed-containing muffin or a placebo, a reduction in apoptosis (death of cancer cells) was seen in the flaxseed group, but not in the placebo group (Thomson LU,, 2005).

This was after only 32 days.

Higher intake of dried beans, but not grains, fruit or vegetable also reduced the overall mortality risk somewhat, and the highest lignan intake reduced the risk significantly (McCann SE,, 2010).

I suggest you buy organic flaxseeds and grind 2 tablespoons in a coffee grinder for approximately 15 seconds. Put them in a little bit of water and stir. Do that once or twice daily, and drink it thick. I think they taste good when I do it that way. But, it does not matter how you do it, as long as you ingest them. You can also sprinkle it on food if you prefer that.

Just a simple habit like this may help you stay healthier.


Thompson, L. U., Chen, J. M., Li, T., Strasser-Weippl, K., & Goss, P. E. (2005). Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clinical cancer research11(10), 3828-3835.

McCann, S. E., Thompson, L. U., Nie, J., Dorn, J., Trevisan, M., Shields, P. G., … & Freudenheim, J. L. (2010). Dietary lignan intakes in relation to survival among women with breast cancer: the Western New York Exposures and Breast Cancer (WEB) Study. Breast cancer research and treatment122(1), 229-235.

Buck, K., Zaineddin, A. K., Vrieling, A., Linseisen, J., & Chang-Claude, J. (2010). Meta-analyses of lignans and enterolignans in relation to breast cancer risk. The American journal of clinical nutrition, ajcn-28573.

Buck, K., Vrieling, A., Zaineddin, A. K., Becker, S., Hüsing, A., Kaaks, R., … & Chang-Claude, J. (2011). Serum enterolactone and prognosis of postmenopausal breast cancer. Journal of Clinical Oncology29(28), 3730-3738.

Buck, K., Zaineddin, A. K., Vrieling, A., Heinz, J., Linseisen, J., Flesch-Janys, D., & Chang-Claude, J. (2011). Estimated enterolignans, lignan-rich foods, and fibre in relation to survival after postmenopausal breast cancer. British journal of cancer105(8), 1151.

Learn To Eat Program:

Recommendations that work. Improve your lifestyle with the food you eat. This is not a regular diet program.

1 Healthy Source Of Fat You Should Not Miss

Posted by on Blood Pressure, Diabetes, Diet, Eating, Fat, General Health, Nut consumption | 0 comments


Nuts are a very healthy source of fat for several reasons, and it is easy to add to your diet.


While all nuts provide health benefits, some offer more benefits than others.  


Pistachios are the best ones.

Research has documented that pistachios provide cardiovascular benefits by reducing LDL cholesterol, the so-called bad cholesterol and increase HDL cholesterol, the good cholesterol (Kasliwal RR,,2015). This was achieved with a daily consumption of 40 g of pistachios daily for 3 months, which also improved brachial artery flow-mediated vasodilation and carotid-femoral and brachial-ankle pulse wave velocity. These are measurements of the function of the inner lining of the blood vessels and arterial stiffness. In addition to all of this, the blood glucose levels also improved.healthy source of fat: pistachios


Even if you have diabetes, nuts can help you.  

25 g of pistachio nuts twice daily decreased fasting blood glucose, systolic blood pressure, and CRP, an inflammatory marker (Parham M,, 2014). Not bad for snacking on some nuts twice a day.  


Another nut which is also among the best is walnuts.  

Walnuts measured the highest amounts of polyphenols when 9 types of nuts were compared (Vinson JA, Cai Y, 2012). Polyphenols are antioxidants that would inhibit oxidative processes leading to atherosclerosis.  


A high-fat meal has shown to decrease endothelial function, but if you add 40 g of walnuts to the meal, it will improve flow-mediated dilation (Cortes B,, 2006). Walnuts will also decrease oxidized LDL cholesterol and inflammation. Oxidized LDL is the most dangerous LDL.

diabetes tacker: healthy source of fat

Do you have high cholesterol?

Even in people with high cholesterol, walnuts have shown to improve endothelial function and reduce total cholesterol and LDL cholesterol (Ros E,, 2004).


You can even help to improve your brain function by eating walnuts. The polyphenol in walnuts has not only been found to reduce the oxidant and inflammatory exposure of brain cells but has also been found to improve interneuronal signaling (Poulose SM,, 2014).




Kasliwal RR, Bansal M, Mehrotra R, Yeptho KP, Trehan N. Effect of pistachio nut consumption on endothelial function and arterial stiffness. Nutrition. 2015 May;31(5):678-85. doi: 10.1016/j.nut.2014.10.019. Epub 2014 Nov 7. PMID: 25837212

Parham M, Heidari S, Khorramirad A, Hozoori M, Hosseinzadeh F, Bakhtyari L, Vafaeimanesh J. Effects of pistachio nut supplementation on blood glucose in patients with type 2 diabetes: a randomized crossover trial. Rev Diabet Stud. 2014 Summer;11(2):190-6. doi: 10.1900/RDS.2014.11.190. Epub 2014 Aug 10. PMID: 25396407

Vinson JA, Cai Y. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food Funct. 2012 Feb;3(2):134-40. doi: 10.1039/c2fo10152a. Epub 2011 Dec 21. PMID: 22187094

Cortés B, Núñez I, Cofán M, Gilabert R, Pérez-Heras A, Casals E, Deulofeu R, Ros E. Acute effects of high-fat meals enriched with walnuts or olive oil on postprandial endothelial function. J Am Coll Cardiol. 2006 Oct 17;48(8):1666-71. Epub 2006 Sep 26. PMID: 17045905

Ros E, Núñez I, Pérez-Heras A, Serra M, Gilabert R, Casals E, Deulofeu R. A walnut diet improves endothelial function in hypercholesterolemic subjects: a randomized crossover trial.. Circulation. 2004 Apr 6;109(13):1609-14. Epub 2004 Mar 22. PMID: 15037535

Poulose SM, Miller MG, Shukitt-Hale B. Role of walnuts in maintaining brain health with age. J Nutr. 2014 Apr;144(4 Suppl):561S-566S. doi: 10.3945/jn.113.184838. Epub 2014 Feb 5. Review. PMID: 24500933

Learn To Eat Program:

Recommendations that work. Improve your lifestyle with the food you eat. This is not a regular diet program.

Is Saturated Fat Bad For You?

Posted by on Cardiovascular Disease, Cholesterol, Diet, Eating, Eating, Fat | 0 comments


It is important to know the facts about saturated fat, because there are different opinions on this topic.


If you get it wrong, there may be serious health consequences as a result.


I think you agree that it is important to have a healthy cardiovascular system, because the blood is supplying the tissue with nutrients. It is especially important for the heart. Any chance that the blood supply to the heart gets compromised, you will be in big trouble.


If somebody claims that saturated fat is healthy, and it will not increase your cholesterol, a reference with good evidence should be provided. Moreover, if the author is not providing any evidence, or is referring to an article in the popular press, the author is only presenting his or her opinion.


You need evidence in the form of research published in a medical journal.


Even if the research is published in a medical journal, it may still not be designed well and could be biased. That’s why you will always find references with a link to the original abstract in the articles I write, to make it easy for you check the facts.


I have not found any reliable research so far supporting that saturated fat is healthy. I have however found studies showing that saturated fat is increasing cholesterol, especially LDL cholesterol, the most harmful type. This means that saturated fat will increase your risk for cardiovascular disease.


In a very recent research, 92 men and women were put on a diet. The first group has a diet which consisted of high in saturated fat from either cheese or butter. Some of them are on a diet high in monounsaturated fat or polyunsaturated fat. Moreover, the remaining participants were in a low-fat diet high in carbohydrates. Each of the group had the diet for 4 weeks. This is what was found (Brassard D,, 2017).  


LDL cholesterol increased the most after the butter diet, even more than after the cheese diet. Both the butter and the cheese diet increased the LDL more than the high carbohydrate diet. The diets are also high in monounsaturated fat and polyunsaturated fat.  


The following research is a summary of 12 studies. It also compared butter with cheese, and found the following. Cheese intake lowered LDL when compared to butter, but when compared to tofu, it increased LDL (de Goede J,, 2015). This is the same as saying butter increased LDL more than cheese, and both butter and cheese increased LDL more than tofu.     


The HDL cholesterol, which has been considered protective for cardiovascular disease, was increased after the butter and cheese diets. It was significantly higher than for the carbohydrate diet. This may look like a benefit until you look at this study published in one of the most prestigious medical journals in the world the Lancet (Voight BF,, 2012).


When people with genetically high HDL were compared with people without these genes, it did not seem to lower the risk of myocardial infarction.  


What would be found if people with genetically low LDL were examined? This has been done.  That particular study was published in another of the world’s most prestigious medical journals (Cohen JC,, 2006).


It was found that people with genetically low LDL had a substantial reduction of coronary events. This is still the case even in the populations with a high prevalence of other non- cholesterol risk factors.


In another research, men with low cholesterol levels at the start were followed for many years. They had an estimated increased life expectancy of 3.8 to 8.7 years (Stamler J,, 2000).


Research shows us that saturated fat from animal sources is not good, it will increase your risk for cardiovascular disease.


The good news is that you can control that to a large extent by changing what you eat. By doing so, you can produce the results you want.


Stamler, J., Daviglus, M. L., Garside, D. B., Dyer, A. R., Greenland, P., & Neaton, J. D. (2000). Relationship of baseline serum cholesterol levels in 3 large cohorts of younger men to long-term coronary, cardiovascular, and all-cause mortality and to longevity. Jama284(3), 311-318.

Voight, B. F., Peloso, G. M., Orho-Melander, M., Frikke-Schmidt, R., Barbalic, M., Jensen, M. K., … & Schunkert, H. (2012). Plasma HDL cholesterol and risk of myocardial infarction: a mendelian randomisation study. The Lancet380(9841), 572-580.

de Goede, J., Geleijnse, J. M., Ding, E. L., & Soedamah-Muthu, S. S. (2015). Effect of cheese consumption on blood lipids: a systematic review and meta-analysis of randomized controlled trials. Nutrition reviews73(5), 259-275.

Brassard, D., Tessier-Grenier, M., Allaire, J., Rajendiran, E., She, Y., Ramprasath, V., … & Jones, P. J. (2017). Comparison of the impact of SFAs from cheese and butter on cardiometabolic risk factors: a randomized controlled trial. The American Journal of Clinical Nutrition105(4), 800-809.

Cohen, J. C., Boerwinkle, E., Mosley Jr, T. H., & Hobbs, H. H. (2006). Sequence variations in PCSK9, low LDL, and protection against coronary heart disease. New England Journal of Medicine354(12), 1264-1272.

Learn To Eat Program:

Recommendations that work. Improve your memory with the food you eat. This is not a regular diet program

How Healthy Is Bone Broth?

Posted by on Diet, General Health | 0 comments

You may have seen a lot of recommendations for bone broth lately. It is promoted as being very healthy.

So, what is science saying about bone broth?

In this blinded controlled study 3 different types of organic chicken broth were tested for lead concentrations (Monro JA,, 2013).


What Kind of Food Can Reduce Inflammation?

Posted by on Diet, Inflammation | 0 comments

A summary of published research has shown that a meat-based diet, also called a Western-like pattern tend to be associated with increased markers of inflammation (Barbaresko J,, 2013).

However, a vegetable, fruit-based dietary pattern was instead linked to an anti-inflammatory diet.


Based on a scientific research, several common inflammatory markers were documented to be lower in women with higher intake of anti-inflammatory foods such as cruciferous vegetables (Jiang Y,, 2014).

Moreover, this indicates that a high vegetable intake is a very important factor if you want to reduce inflammation.

When a diet with a high antioxidant capacity was compared with a low antioxidant capacity diet, it was found that the high antioxidant foods decreased highly sensitive C-reactive protein (hs-CRP) an inflammatory marker related to increased cardiovascular risk as well as general systemic inflammation (Valtuena S,, 2008).

Also, liver enzymes were reduced, indicating decreased inflammation of the liver. 

Moreover, how much protein we eat and also what kind of protein we eat affects inflammation.

When 2 groups on the same diet with one group having a low protein intake and the other group a higher protein intake, several inflammatory markers were found to be lower in the group eating less protein (Lopez-Legarrea P,, 2014).


In addition, the type of protein eaten was also found to be important.

Hence, animal and meat protein was associated with increased inflammation. On the other hand, vegetable protein and protein from fish did not have that effect. Instead,  they can be considered as natural anti-inflammatory remedies.





Jiang, Y., Wu, S. H., Shu, X. O., Xiang, Y. B., Ji, B. T., Milne, G. L., … & Yang, G. (2014). Cruciferous vegetable intake is inversely correlated with circulating levels of proinflammatory markers in women. Journal of the Academy of Nutrition and Dietetics114(5), 700-708.

Barbaresko, J., Koch, M., Schulze, M. B., & Nöthlings, U. (2013). Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. Nutrition Reviews71(8), 511-527.

Valtueña, S., Pellegrini, N., Franzini, L., Bianchi, M. A., Ardigo, D., Del Rio, D., … & Brighenti, F. (2008). Food selection based on total antioxidant capacity can modify antioxidant intake, systemic inflammation, and liver function without altering markers of oxidative stress. The American journal of clinical nutrition87(5), 1290-1297.

Lopez-Legarrea, P., de la Iglesia, R., Abete, I., Navas-Carretero, S., Martinez, J. A., & Zulet, M. A. (2014). The protein type within a hypocaloric diet affects obesity-related inflammation: the RESMENA project. Nutrition30(4), 424-429.

Learn to EatRecommendations that work. Foods that reduce inflammation. This is not a regular diet program.

What you drink could increase your blood pressure.

Posted by on Artificial Sweeteners, Blood Pressure, Bloodsugar, Diet, Fruit juice, General Health, Heart disease, High fructose corn syrup, Sugar, Sweet beverages | 0 comments

man drinking soda

A lot has been written about the effect salt may have on your blood pressure, but not much has been mentioned about the topic of the reviewed research.

In this research the results of several studies which included 409,707 participants were included (Malik AH, et al. 2014). The researchers investigated how a common habit many people have may affect their blood pressure, and that habit was drinking sugar sweetened beverages.

They found that the consumption of sugar sweetened beverages were associated with higher blood pressure leading to increased incidence of hypertension.

Comparatively few people may be aware of the health hazards of sweet soft drinks. Many also still think that a glass of fruit juice is a very healthy choice, but it is actually loaded with sugar. Keep that in mind especially now when it is summer and you want to pick up something to drink.

Water is certainly the best choice, but if you want something sparkly, use carbonated water and squeeze some lemon juice in it if you want more taste.



Malik AH1, Akram Y2, Shetty S2, Malik SS3, Yanchou Njike V4. Impact of sugar-sweetened beverages on blood pressure. Am J Cardiol. 2014 May 1;113(9):1574-80. doi: 10.1016/j.amjcard.2014.01.437. Epub 2014 Feb 12.