Your Road to Wellness


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

Exposure To This May Decrease Your Testosterone

Posted by on Eating, General Health | 0 comments

As we get older testosterone will decrease somewhat. That’s normal and does not represent a problem, but we don’t want it to be too low.

There are certain things that have shown to affect testosterone levels. This research investigated the relationship between polychlorinated biphenyls (PCBs) and testosterone levels (Goncharov A,, 2009).

It was found that testosterone concentration in men was inversely correlated with total PCB concentration. In other words elevation of PCB in the blood is associated with lower testosterone levels.                                                                                                  

How do we get exposed to PCB and other chemical toxins?

Fish and especially farmed fish are known to be contaminated (Shaw SD,, 2008). It is better to avoid farmed fish since farmed fish usually is contaminated by several things. If you like to eat salmon keep in mind that Atlantic salmon which is what you usually get at restaurants and in stores is farmed salmon. It is difficult to completely avoid contamination now, but if you are going to eat fish, wild salmon is better.

If you are eating fish for the beneficial omega 3 fat, a high-quality fish oil is even a better choice, since most of the contaminants should have been removed in the manufacturing process.


Goncharov, A., Rej, R., Negoita, S., Schymura, M., Santiago-Rivera, A., Morse, G., … & Akwesasne Task Force on the Environment. (2009). Lower serum testosterone associated with elevated polychlorinated biphenyl concentrations in Native American men. Environmental health perspectives117(9), 1454.

This Causes Low Testosterone: Important For Men and Women

Posted by on Eating, General Health | 1 comment

Testosterone not only affects sexual function but also affects how we feel emotionally and physically.

Women also need testosterone even if they need less than men.

Testosterone levels may also have an effect on how long we live.


Research has shown that optimal blood levels of testosterone in older men is associated with reduced mortality (Yeap BB,, 2014).

The use of testosterone was however not affecting the build up of deposits in the arteries of older men with low to normal testosterone (Basaria S,, 2015).

According to these 2 studies, it would be beneficial if you can maintain optimal testosterone levels without using a testosterone replacement.

Low sexual desire in women has been associated with low blood levels of free testosterone, that’s the testosterone the body can use (Wahlin-Jacobsen S,, 2017).

How we act may also be affected by our testosterone levels.

Salivary testosterone, that the free testosterone the body can use, has been associated with extraversion (Smeets-Janssen MM,, 2015).

The food we eat can actually have quite an effect on our testosterone levels. You can either increase it or decrease it, depending on what you eat.

Most people are probably not aware of that, but the research has been available for many years, and it is very interesting. It is most likely not what you expected.

When seven normal men were eating a high carbohydrate diet for 10 days, their testosterone concentration was consistently higher than after ten days on a high protein diet (Anderson KE,, 1987).

It is also interesting that the stress hormone cortisol was consistently lower during the high carbohydrate diet than it was during the high protein diet.

It is important to get enough protein, but we don’t need that much. Less than 1 g per kg of body weight is enough for most people unless you exercise very hard and a lot, then your needs will increase a little bit, but not that much.


Smeets-Janssen, M. M., Roelofs, K., Van Pelt, J., Spinhoven, P., Zitman, F. G., Penninx, B. W., & Giltay, E. J. (2015). Salivary testosterone is consistently and positively associated with extraversion: results from the Netherlands study of depression and anxiety. Neuropsychobiology, 71(2), 76-84.

Wåhlin-Jacobsen, S., Kristensen, E., Pedersen, A. T., Laessøe, N. C., Cohen, A. S., Hougaard, D. M., … & Giraldi, A. (2017). Androgens and Psychosocial Factors Related to Sexual Dysfunctions in Premenopausal Women∗:∗ 2016 ISSM Female Sexual Dysfunction Prize. The journal of sexual medicine, 14(3), 366-379.

Anderson, K. E., Rosner, W., Khan, M. S., New, M. I., Pang, S., Wissel, P. S., & Kappas, A. (1987). Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life sciences, 40(18), 1761-1768.

Basaria, S., Harman, S. M., Travison, T. G., Hodis, H., Tsitouras, P., Budoff, M., … & Coviello, A. D. (2015). Effects of testosterone administration for 3 years on subclinical atherosclerosis progression in older men with low or low-normal testosterone levels: a randomized clinical trial. Jama, 314(6), 570-581.

Yeap, B. B., Alfonso, H., Chubb, S. P., Handelsman, D. J., Hankey, G. J., Almeida, O. P., … & Flicker, L. (2013). In older men an optimal plasma testosterone is associated with reduced all-cause mortality and higher dihydrotestosterone with reduced ischemic heart disease mortality, while estradiol levels do not predict mortality. The Journal of Clinical Endocrinology & Metabolism, 99(1), E9-E18.

Yeap, B. B., Alfonso, H., Chubb, S. P., Handelsman, D. J., Hankey, G. J., Almeida, O. P., … & Flicker, L. (2013). In older men an optimal plasma testosterone is associated with reduced all-cause mortality and higher dihydrotestosterone with reduced ischemic heart disease mortality, while estradiol levels do not predict mortality. The Journal of Clinical Endocrinology & Metabolism, 99(1), E9-E18.

Can Certain Food Cause Stress?

Posted by on Eating, Stress | 0 comments

Some people eat when they get stressed and nervous to calm themselves down, but can certain food cause stress?

That’s what this research investigated (Gibson EL,, 1999).
Cortisol was measured in the saliva which means it was free cortisol, that’s the part of the hormone that will have an effect, since some are protein bound, and is not free to act on the tissue.

The cortisol was measured before and after a high protein (35% of total calories) meal and after a low protein(5% of total calories) meal in healthy participants.

The results showed a significant increase in cortisol after the high protein meal, but not after the low protein meal.

The increase in cortisol also correlated with poor psychological well-being.

Think of food as cell signaling compounds, they do a lot more than only provide energy.

A plant-based, vegan diet is low in protein, and this is one more reason why it makes good sense.

There has never been documented any benefits by eating more protein than we need, and research shows that we don’t need that much.


Gibson, E. L., Checkley, S., Papadopoulos, A., Poon, L., Daley, S., & Wardle, J. (1999). Increased salivary cortisol reliably induced by a protein-rich midday meal. Psychosomatic medicine61(2), 214-224.

Learn To Eat Program:

Recommendations that work. Reduce stress with the food you eat. This is not a regular diet program.

Can You Really Reduce Blood Pressure By Eating This?

Posted by on Eating | 0 comments

Is it possible to reduce your blood pressure by eating chocolate?


That’s something most people enjoy. It is sweet. However, sweets are usually not associated with improved health.

In regard with that, here is a summary of the research.

The participants had type 2 diabetes. Regardless, they were divided into 2 groups and instructed to eat 25 grams of chocolate daily for 8 weeks (Rostami A,, 2015)

One group were given 25 grams of dark chocolate to eat per day. On the other hand, the other group was given the same amount of white chocolate.

The chocolate provided 143 kcal daily. But, the dark chocolate also included 83% cocoa solids, providing 450 mg of flavonoids per day.

For the results, the participants were checked for blood pressure, fasting blood glucose and hemoglobin A1c, a marker of long-term glucose control. They are also checked for cardiovascular risk factors.

At the end of 8 weeks, both the diastolic and systolic blood pressure were significantly decreased in the dark chocolate group. However, those in the white chocolate group have no change.

In addition, the chocolate did not worsen either the glycemic control or the cardiovascular risk factors.

Therefore, if you want something sweet, dark chocolate of high quality with a high cocoa content would be a good choice.


Rostami, A., Khalili, M., Haghighat, N., Eghtesadi, S., Shidfar, F., Heidari, I., … & Eghtesadi, M. (2015). High-cocoa polyphenol-rich chocolate improves blood pressure in patients with diabetes and hypertension. ARYA atherosclerosis11(1), 21.

Learn To Eat Program:

Recommendations that work. Foods that can reduce blood pressure. This is not a regular diet.