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Kindle Notes & Highlights
by
Marla Heller
Read between
May 27 - June 11, 2020
Being active, social, and fit is a choice, and helps give pleasure to life. These experiences are seared into my brain and have reinforced my actions to extend my own health and longevity. We need to take another look at our expectations and decide to stay young and healthy for our entire lives. We can do it. Even if heart disease or diabetes runs in your family, you can change what happens to you. Having a genetic disposition toward heart disease is like having a bare piece of land. You can plant seeds and tend the garden, or you can let it go to weeds. It’s up to you.
So how do you avoid refined carbohydrates, extra sugar, and harmful fats? Don’t shy away from anything that has a higher fat content—just try to cut down on foods that contain palm oil or coconut oil. Healthy fats, such as those in avocados, nuts, and olive oil, should not be off-limits to you—and they aren’t off-limits on the Med-DASH food plan. In addition to allowing you to enjoy foods that contain helpful fats, the Med-DASH plan has a built-in safety net to help your body process fats. It is super rich in plant foods that are high in fiber. Soluble (or viscous) fiber is great for trapping
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However, some things are not possible to wish away just to be “politically correct” about weight. Excess weight is associated with joint problems (osteoarthritis), sleep apnea, many types of cancer, gallbladder problems, decreased mobility, and fatty liver disease. And as you now know, excess fat around the middle (which can develop in people who are at a desirable BMI as well as those who are classified as overweight or obese) is associated with cardiovascular disease, type 2 diabetes, cancer, and more.1
