Your Road to Wellness

Nut consumption

2 Ways to Increase Your Life Expectancy

Posted by on Anti-Aging, Eating, Health, Health Risk, Nut consumption, Omega-3, fish oil | 0 comments

There are several ways you can increase your life expectancy. I will explain 2 easy ways you can do it based on the research referenced.


Often, people overlooked the vascular endothelium when it comes to prevention.

The endothelium is the inner layer of the wall of your blood vessels.


Scientists have discovered over the years that the endothelium is much more than just a thin layer of cells. These cells affect and regulate a variety of functions.


The endothelium controls the contraction and relaxation of the blood vessels, so it affects the blood circulation.


Since good blood flow is important for every tissue in the body, including the heart, it is very important to have healthy endothelial function, especially if you want to increase your life expectancy.


The endothelium is directly involved in several serious diseases, stroke, heart disease, diabetes, insulin resistance, kidney failure, tumor growth, metastasis, blood clot formation and severe viral infection (Rajendran P,, 2013).


Scientists have known for several years that just a single high fat meal can impair endothelial function for several hours (Vogel RA,, 1997).


Increased triglyceride levels (fat) in the blood has shown to decrease vasodilatation from 7.1 to 1.6 (Lundman P,, 1997). This means that the opening up of the blood vessels were decreased significantly.


It is interesting and important that not all types of fat will impair endothelial function, it’s mainly saturated fat from animal sources that will do that.

There are also certain fats that will improve the function of your blood vessels.


Omega 3 fatty acid supplementation


Especially what’s called DHA has shown to reduce vascular inflammation in response to inflammatory triggering compounds, even to bacterial endotoxins, and increase circulation measured as flow mediated dilation (De Caterina R,, 2000, Wang Q,, 2012).


If you like nuts you can also do this:


Daily ingestion of 56 g of walnuts improved endothelium function in overweight adults (Katz DL,, 2012). Adding the walnuts to the diet did not lead to weight gain.


It does not have to be more difficult than that.


Just small changes to your daily routine can help increase your life expectancy.


Rajendran, P., Rengarajan, T., Thangavel, J., Nishigaki, Y., Sakthisekaran, D., Sethi, G., & Nishigaki, I. (2013). The vascular endothelium and human diseases. International journal of biological sciences, 9(10), 1057.

Katz, D. L., Davidhi, A., Ma, Y., Kavak, Y., Bifulco, L., & Njike, V. Y. (2012). Effects of walnuts on endothelial function in overweight adults with visceral obesity: a randomized, controlled, crossover trial. Journal of the American College of Nutrition, 31(6), 415-423.

De Caterina, R., Liao, J. K., & Libby, P. (2000). Fatty acid modulation of endothelial activation. The American journal of clinical nutrition, 71(1), 213S-223S.

Lundman, P., Eriksson, M., Schenck-Gustafsson, K., Karpe, F., & Tornvall, P. (1997). Transient triglyceridemia decreases vascular reactivity in young, healthy men without risk factors for coronary heart disease. Circulation, 96(10), 3266-3268.

Vogel, R. A., Corretti, M. C., & Plotnick, G. D. (1997). Effect of a single high-fat meal on endothelial function in healthy subjects. The American journal of cardiology, 79(3), 350-354.

Better Fish Oil

The Better Fish Oil comes in the form of triglycerides which offers better stability to the fatty acids and prevents breakdown and oxidation.


Read More…

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 fat good or bad?

Posted by on Eating, Fat, HDL, Nut consumption, Vegetables | 1 comment


Until recently the belief was that fat, especially saturated fat, increased cholesterol and increased cardiovascular risk, but that is now being questioned.

Even saturated fat from animal sources is now promoted by some as a healthy way to eat. Fat is certainly necessary for production of hormones, the cell membranes and the nervous system, but does that mean that saturated animal fat is healthy?

Total cholesterol levels by itself does not tell the whole story, what’s more important is the particle size of both LDL and HDL cholesterol, how many small particles of LDL cholesterol you have, and if you have low grade inflammation.

I explained in a prior post how atherosclerosis may be created.

First, I want you to know that there is research showing contradictory results. I have looked at a lot of studies, and I picked some of the ones I thought were the most accurate as examples here, keeping the big picture in mind.

When The data of 8 studies including 13,614 participants was analyzed, it was found that by consuming polyunsaturated fat instead of saturated fat the rate of cardiovascular disease would be significantly reduced(Mozafarrian D, et al. 2010).
Polyunsaturated fat is found in vegetables, nuts and seeds, and saturated fat is mainly found in animals products although nuts and seeds also contain some saturated fat, but not that much.

Research including 80,082 women showed that the ratio of polyunsaturated fat to saturated fat was strongly and inversely associated with cardiovascular disease risk(Hu FB,et al. 1999). They found that higher ratios of red meat to poultry and fish consumption and a high fat to low fat dairy consumption were associated with significantly greater risk.

When a diet, which included 1 avocado per day, was compared with 2 other diets matched for macro-nutrients and fatty acids, only the avocado diet significantly decreased the LDL particle number and small dense LDL cholesterol which are important factors for cardiovascular disease risk(Wang L.,et al. 2015).

The thickness of the carotid artery intima –media and plaque height were reduced in study participants on a Mediterranean diet supplemented with 30 grams per day of mixed nuts, but not when supplemented with olive oil(Sala-Vila A, et al. 2013).

I also think you will find this study interesting. 300 calorie drinks of either glucose, saturated fat as cream, orange juice and water were compared(Deopurkar R, et al. 2010). The participants were tested for several inflammatory markers and also lipopolysacharides (LPS) after drinking these drinks. LPS is a byproduct from gram negative bacteria known to trigger inflammation, and it cannot be removed by cooking.

These were the results. Several inflammatory markers increased significantly after both the glucose and the cream, but LPS increased only after the cream. You may remember that inflammation is one of the risk factors for cardiovascular risk.

What’s the most effective solution?

If you want to improve your numbers consider this data.
When 4 different diet groups omnivores, lacto-ovo vegetarians, lacto vegetarians and vegans were compared, this was the results(De Biase SG, et al. 2007). Total cholesterol, triglycerides and LDL were all lower in the vegetarians. The more plants and less animal products the participant consumed, the lower the numbers. As an example the LDL was on average 123.43 for omnivores and 69.28 for vegans.

More plants and especially more nuts is the way to go to reduce your cardiovascular risk.




De Biase SG1, Fernandes SF, Gianini RJ, Duarte JL. Vegetarian diet and cholesterol and triglycerides levels. [Article in English, Portuguese] Arq Bras Cardiol. 2007 Jan;88(1):35-9.
 Deopurkar R1, Ghanim H, Friedman J, Abuaysheh S, Sia CL, Mohanty P, Viswanathan P, Chaudhuri A, Dandona P. Differential effects of cream, glucose, and orange juice on inflammation, endotoxin, and the expression of Toll-like receptor-4 and suppressor of cytokine signaling-3. Diabetes Care. 2010 May;33(5):991-7. doi: 10.2337/dc09-1630. Epub 2010 Jan 12.
Hu FB1, Stampfer MJ, Manson JE, Ascherio A, Colditz GA, Speizer FE, Hennekens CH, Willett WC. Dietary saturated fats and their food sources in relation to the risk of coronary heart disease in women. Am J Clin Nutr. 1999 Dec;70(6):1001-8.
Mozaffarian D1, Micha R, Wallace S. Effects on coronary heart disease of increasing polyunsaturated fat in place of saturated fat: a systematic review and meta-analysis of randomized controlled trials. PLoS Med. 2010 Mar 23;7(3):e1000252. doi: 10.1371/journal.pmed.1000252.
 Sala-Vila A1, Romero-Mamani ES, Gilabert R, Núñez I, de la Torre R, Corella D, Ruiz-Gutiérrez V, López-Sabater MC, Pintó X, Rekondo J, Martínez-González MÁ, Estruch R, Ros E. Changes in ultrasound-assessed carotid intima-media thickness and plaque with a Mediterranean diet: a substudy of the PREDIMED trial. Arterioscler Thromb Vasc Biol. 2014 Feb;34(2):439-45. doi: 10.1161/ATVBAHA.113.302327. Epub 2013 Nov 27.
 Wang L1, Bordi PL2, Fleming JA1, Hill AM3, Kris-Etherton PM1. Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. J Am Heart Assoc. 2015 Jan 7;4(1):e001355. doi: 10.1161/JAHA.114.001355.

Reduce your blood glucose level eating this snack.

Posted by on Bloodsugar, Diabetes, Eating, Glucose, Insulin resistance, metabolic syndrome, Nut consumption, Type 2 diabetes | 0 comments

pistachio nutsYou don’t have to have diabetes to benefit from better blood sugar control.

The reviewed research showed that sometimes it doesn’t have to be very difficult(Parham M, et al. 2014).


The participants of this study had type 2 diabetes. One group was given 25g of pistachio nuts as snacks twice a day for 12 weeks while the other group was given a control meal without nuts.

After 12 weeks the groups were switched so the group that got the test meal now received the nuts.

The pistachio nuts reduced fasting blood glucose, HbA1c (a measurement of long term glucose control), blood pressure, BMI (body mass index) and CRP an inflammatory marker.

All this from just eating some nuts.


Parham M1, Heidari S2, Khorramirad A2, Hozoori M3, Hosseinzadeh F1, Bakhtyari L4, Vafaeimanesh J1. 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.


See what pistachio nuts can do for you.

Posted by on Diabetes, Eating, Eating, Glucose, Nut consumption | 0 comments

Roasted pistachio nuts seed with shellIf you want a quick healthy snack, then pistachio nuts would be a good choice.

The reviewed research had diabetic patients either assigned to a group receiving 25 g of pistachio nuts twice a day as a snack or a control meal without nuts(Parham M, et al. 2014).

After 12 weeks the participants had a washout period of 8 weeks before the groups were switched.

The results showed that eating pistachios decreased HbA1c (a long-term measure of glucose control) as well as fasting blood glucose. Eating the nuts also reduced systolic blood pressure, body mass index and CRP an inflammatory marker.

Nuts are a much better choice than so called nutrition bars if you want a snack.



Parham M1, Heidari S2, Khorramirad A2, Hozoori M3, Hosseinzadeh F1, Bakhtyari L4, Vafaeimanesh J1.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.

Low cholesterol associated with increased mortality risk, too low can be dangerous.

Posted by on Cholesterol, Flaxseeds, Nut consumption | 0 comments

cholesterolHave you been told or have you read that the more you lower your cholesterol the better off you are? You may also have heard that having high cholesterol is healthy.

So what is correct?

More and more research documents that it may be dangerous to lower your cholesterol too much, but the reviewed research is shedding some light on this (Bae J M et al. 2012). Screenings from 12,740 adults between the ages of 40 and 69 years were included in the study, and they were followed from 1993 to 2008. The results were probably surprising to a lot of people. Cholesterol below 160 mg/dl as well as above 240 mg/dl was associated with higher cardiovascular disease mortality. As with many physiological functions the risk ratio has a U-formed curve.

Both too little and too much is not good, it needs to be between certain levels.

Cholesterol has often been presented as a bad thing we would be better off without. That could not be further from the truth. Cholesterol is necessary for many functions; the body makes it for a reason.

Eating more nuts, seeds and olive oil and less high glycemic index carbohydrates would help to keep your cholesterol in a healthy range.




Bae JM1, Yang YJ, Li ZM, Ahn YO. Low cholesterol is associated with mortality from cardiovascular diseases: a dynamic cohort study in Korean adults. J Korean Med Sci. 2012 Jan;27(1):58-63. doi: 10.3346/jkms.2012.27.1.58. Epub 2011 Dec 19.