Last time I talked about Omega Balance and how vital it is to different aspects of brain health.  A good Omega Balance is also crucial to heart health and in improving other inflammatory conditions. Below are my tips to make sure you get enough Omega 3 Fatty Acids and improve your overall Omega Balance.
 
If you’d like to take a look at your balance ask us about OmegaCheck blood testing. This looks at different omega 3 and 6 fats in your blood stream and some health relevant ratios of those levels. If you’re curious about your Brain Health and would like to work on it then take a look at our Brain Nutrient 360° Deal this month which includes an OmegaCheck.
 

1. Switch to 100% Grass Fed or Pasture Raised animal products. Factory farmed animal produce contains fewer omega 3 fatty acids and more omega 6s. A great place to start is with your eggs. Look for the words Pastured or Pasture Raised on the packaging to get the omega 3 benefits. The terms Cage Free and Free Range are not going to get you the quality you need. 
2. Eat fatty fish a few times a week. The stronger tasting, darker fish provide the highest omega 3 content. Here’s my article on eating fish safely. 
3. Take a high quality fish oil or cod liver oil. Xymogen’s Omega MonoPure is my favorite source. Vegetarians and vegans can use an algae based supplement like this one Xymogen’s DHA from Algae for a source of omega 3s. You’ll need a referral code to purchase so if you’d like to find out if one of these is a fit for you then let me know. 
4. You can certainly include other non-animal sources of omega 3 fatty acids like chia, flax, hemp and walnuts in your diet but know that they carry fewer health benefits. The body has to convert the ALA (alpha linolenic acid) omega 3 fats in these to the more beneficial DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Conversion rates can be extremely low depending on which type of genetic variations (gene SNPs) you carry.
5. Eliminate these high omega 6, highly processed industrial seed oils from your diet: Canola Oil, Corn Oil, Soy Bean Oil, and Vegetable Oil. These are likely rancid anyway having been exposed to high heat and pressure during processing and sitting in clear plastic bottles on the shelf for who knows how long!

Who Doesn’t Love Bacon?
 
Certain foods just get more attention than others, don’t they? Bacon is definitely one of those foods. (Sorry, vegans and vegetarians, but it’s true.) Most people think it is delicious, many people consider it an unhealthy indulgence because of the high levels of saturated fat and salt and some Paleo followers eat it at every meal considering it a health food.

So where should bacon fit within a healthy lifestyle? Let’s address some key points to help us figure that out.
 
Bacon is processed! Shouldn’t I avoid processed food?
If you think about it most of our food is processed. Unless we only eat raw meat and unwashed fruits and vegetables then our food needs to be “processed” in some way to make it edible. We need to consider the specific steps in processing bacon to determine whether they impact your health.
 
Traditional curing with sea salt
Traditional curing of bacon was carried out using sea salt to preserve a pork belly. The sea salt helps prevent the growth of dangerous bacteria, which helps keep it safe to eat, pulls moisture out of the meat making it more flavorful, and helps to “cook” the meat via controlled fermentation.
In addition to sodium chloride, sea salt contains other chemical compounds including saltpeter or potassium nitrate. During the curing process the nitrates get converted to nitrites by salt resistant bacteria. It was determined that these nitrates and nitrites were a key in the curing process to keep the meat safe as well as contributing to taste.
 
Artificial nitrates and nitrites
Modern day curing typically uses curing salts that contain artificial nitrates and nitrites, usually sodium nitrite. There have been some scares around the safety of nitrite and nitrates but the evidence now suggests that they are not carcinogenic and it is definitely important that the meat is well preserved to keep it safe to eat. It is also worth noting that including bacon in your diet would likely be only one of many sources of nitrates and nitrites in your body including your own saliva and vegetables. No one is suggesting we avoid those!
 
Uncured bacon
Nevertheless, I prefer to stay clear of artificial ingredients wherever possible and so look for bacon that is made using natural curing techniques. This bacon can legally be labeled as “uncured bacon” although this is clearly a misnomer. Often these natural techniques involve the addition of spices like celery salt that are inherent sources of nitrates and nitrites that preserve the meat.
 
What about sugar?
Sugar is often an ingredient in bacon. Sugar aids in the fermentation process that cooks and preserves the bacon. It provides food for the probiotic bacteria. Nevertheless it is possible to make bacon without adding sugar or other sugary sweeteners and that’s the bacon I look for.
 
Bacon is salty! Isn’t that dangerous?
For people eating mostly natural and home cooked foods there is nothing wrong with eating some salt, especially sea salt, and it will not be harmful for them. In fact too little sodium can be a problem. For those eating more highly processed and packaged foods they may need to be more careful about adding to their sodium load. Adding bacon to an already sodium packed diet may just be exacerbating problems.
 
Bacon is fatty! Shouldn’t I avoid animal fat?
Yes, bacon is fatty but the myth that we need to avoid saturated animal fats for our heart health is now at an end. What is important for our heart though, is that we make sure we avoid a lot of sugary foods and highly processed grains like white flour and that we also keep our intake of anti-inflammatory fats called Omega 3s at good levels. We want to balance them with our intake of Omega 6 fats. Bacon does contain more Omega 6 fats so we should take some steps to make sure we don’t over do it.

Eating pasture-raised pork will make sure there is a better balance with more Omega 3s as compared with factory-farmed pork. Also, eating bacon in moderation only is what I recommend.  Let’s not treat bacon as a primary source of protein but on the other hand there is no reason to avoid it completely.
 
If you’re looking for a convenient way to access high quality meat, including great bacon, then I highly recommend ButcherBox. Their meat is all hormone and antibiotic free, grass-fed and grass-finished and gets delivered to your door! My Ways to Optimize followers can access this amazing deal right now until Sunday July 8th at midnight – Free Bacon for Life – that is free bacon for the life of your subscription. While you keep ordering, the free bacon keeps coming! I hope you enjoy it!

Omega 3s Deliver Health Benefits
Unless you’ve been living under a rock, you’ve probably heard a lot about the benefits of eating fish. They are packed with Omega 3 fats that are good for our brain (more than half of the brain is made from fat), nervous system, heart and cardiovascular system. Omega 3 fats are anti-inflammatory and so protect against chronic disease like type 2 diabetes, autoimmune conditions and depression.
 
Not all fish are created equal for delivering Omega 3s.  Dark, oily, stronger tasting fish typically contain the highest amounts. These ones have some of the best levels.

• Sardines
• Herring
• Salmon
• Trout
• Oysters
• Mussels

 
It is worth noting though that some seafood that is lower in Omega 3s deliver other nutrient benefits like abundant minerals that can be lacking in our diets. Don’t feel too constrained!
 
It’s possible that you’re aware of some concerns around eating fish too and if you’re like many of my clients you could use some more guidance.
 
Farmed vs. Wild Fish
 

1. Wild fish is best for our health (although keep reading for more about Mercury toxicity), but with the pressure to keep up with consumer demand, more and more fish that we buy is farmed.
2. Some farm-raised fish is produced responsibly, without the use of harmful antibiotics, fungicides and parasitides and providing the fish with appropriate food.
3. Unfortunately though, much of the farm-raised fish is contaminated with toxins and raised on food that’s far removed from what it would naturally eat.  That reduces the Omega 3 content of the fish, sometimes to almost negligible levels and exposes us to toxins.

 
Ask your fishmonger or look for labeling on farmed fish that indicates:

• The fish were raised without antibiotics or hormones.
• They were farmed in low-density (not cramped) pens or tanks.
• The fish tanks or pens were not treated with synthetic herbicides.
• The fish were fed a more natural diet that does not include genetically-modified plants or land-based foods.

 
Mercury Toxicity
 
Industrial factories pollute our oceans and waterways with mercury and other manufacturing toxins. These toxins are absorbed by small water organisms and plant life which are then eaten by larger fish. For this reason, fish higher up the food chain contain more mercury than smaller fish as it accumulates.
 
Avoid eating larger fish like these that tend to be higher in mercury:

• Bluefish
• Cod
• Halibut
• Mackerel
• Orange Roughy
• Shark
• Swordfish
• Tilefish
• Tuna

 
If you’re like me and love your sushi, you might consider using spirulina, chlorella  or other heavy metal detox ingredients afterward to support your body in detoxing.
 
Eat smaller fish like these that are lower in mercury:

• Anchovies
• Catfish
• Crab
• Oysters
• Sardines
• Shrimp
• Tilapia

 
Should I take a fish oil supplement?
 
Many people in the US are deficient in Omega 3s. For that reason I often add an OmegaCheck to other blood testing that my clients are doing.  It can be challenging to get your omega 3 levels to where they should be. So whilst it’s not as beneficial as eating the whole fish, I suggest taking an Omega 3 fish oil supplement. I am so impressed by Xymogen’s Omega MonoPure that my family and I take it and I recommend it to all of my clients. You’ll need a referral code so if you’d like to find out if it’s a fit for you then let me know and we can chat.

As always, let me know if you have questions or comments.  We always like to hear from you.

Olive oil is made from the fruit of the olive tree, which is naturally high in healthy fatty acids. Extra virgin olive oil health benefits are well known and include lowering rates of inflammation, heart disease, depression, dementia and obesity.
 
But not all olive oil is created equal! Here are some things to consider when you purchase.
 
There are several types of olive oil available:

• Extra virgin olive oil – produced by cold pressing without chemicals or heat. This has the most health benefits
• Virgin olive oil – comes from a second pressing and possibly riper olives but still a good product.
• “Light” olive oil – refined olive oil that may be chemically processed and blended with cheaper vegetable oils. This product may be rancid due to high heat processing and I suggest avoiding it.
• Frequently, oil labeled as “extra virgin olive oil” contains cheaper GMO canola oil (which I strongly recommend avoiding due to it’s negative health affects) and herb flavors to make this fake oil taste like the real thing.

 
How do I tell if my olive oil is fake?

• If the oil is super cheap, it probably isn’t real. Spend a little more! You get what you pay for.
• Check the label for a seal from the International Olive Oil Council (IOC).
• A good olive oil will solidify when it’s cold and refrigerated because of its chemical structure. If it doesn’t become cloudy and thicken then it is not pure olive oil.

 
Look for a harvesting date on the label to know that the oil is still fresh. An unopened bottle of good quality olive oil lasts for up to two years from the date it was bottled if you store it in a cool, dark place. Once the bottle is opened, it should be used within a few months.
 

In case you haven’t heard yet, margarine is not a health food!  We were duped! What was promoted as a healthy alternative to butter actually contains unhealthy fats that negatively affect our heart health and are implicated in clogging of our arteries. So let’s go back to Spreading the Butter.....Choose Organic, Pastured or Grass-Fed Butter to reap these amazing, and perhaps surprising, health benefits:
 
1. Heart healthy because it does not have the negative impacts of margarine and has heart protective qualities. 

2. Grass-fed butter is a good source of Vitamin A and contains more than regular butter. Vitamin A is crucial in the health of our teeth, tissues, mucous membranes and skin. 

3. Contains Medium Chain Triglycerides that are Energy Boosting and Appetite Suppressing because they are readily available fuel for your muscles and organs. 

4. Contains five times more Conjugated Linoleic Acid than regular butter. CLA helps the body Retain Muscle and Burn More Body Fat as well as protecting us from cancer. 

5. Rich in Cholesterol that is vital for keeping our cells, brain and nervous system healthy and producing our sex hormones. Yes, you really do need cholesterol! 

6. Butter contains Butyric Acid, which is helpful for balancing gut flora and reducing gut inflammation. 

I’ll be talking more about how Fat is Back at our Women, Wine and Wellness – Lowry event on Wednesday January 17th. This is a private event for women, but if you are interested in receiving an invitation then please let us know by filling out the form on the webpage here. Guys, sorry to leave you out but please do get in touch if you’d like to learn more.

1. Manage your blood sugar. If you have insulin resistance or diabetes this can increase your number of LDL particles. Reducing your intake of sugar and processed flour is the first place to start.
2. Exercise regularly. Additionally sit less and stand or walk more – this non-exercise activity may have a greater impact on your heart health than your scheduled exercise.
3. Sleep more and stress less. Both have a significant impact on heart disease.
4. Eat cold water, fatty fish and take a high quality fish oil supplement to get plenty of omega3 fats. I’m excited about this Omega MonoPure fish oil, which is 3 times more absorbable than regular fish oil. Call the office for an consultation to see if this is a good fit for you and we can provide you with a referral code to order.
5. Eat mono-unsaturated fats from olives, olive oil, avocado, avocado oil and macadamia nuts.
6. Consume antioxidant rich foods and supplements to prevent oxidative damage (a major risk factor for heart disease). That means eat a rainbow of vegetables and some fruits like dark, leafy greens and berries. Don’t forget that red meat and organ meats like liver are rich in antioxidants like retinol (vitamin A) and CoQ10 that you won’t get in plant foods.
7. Polyphenol rich foods have been show to have a variety of health benefits:

• Dark chocolate has been shown to lower blood pressure and LDL cholesterol and improve insulin sensitivity;
• Several studies have shown that hibiscus tea lowers blood pressure in people with hypertension;
• Blueberries have been shown to lower blood pressure and oxidized LDL in men and women with metabolic syndrome.

1. 8. Soluble fiber binds to cholesterol to help your body eliminate excess and it improves insulin sensitivity. Soluble fiber is found in oats, vegetables like Brussels sprouts, turnips, carrots, sweet and white potatoes, squash and asparagus, and fruits like apricots, prunes, pears, oranges, grapefruit and mangoes. 

​
Let us know if you have questions or have had improvements with any of these. We love to hear from you.

There is so much confusion out there about our lipid markers and sometimes our blood test results can be hard to puzzle through. Often we are concerned about an elevated LDL result but an elevated LDL number isn’t the end of the story. To find out if your cardiovascular system is healthy or what you need to do to get back on track, you often have to dig a little deeper. Here’s why….

What are LDL and HDL?
In order for cholesterol (and other fats, fat soluble vitamins and antioxidants) to be transported around the body in the blood, it has to be carried by special proteins called lipoproteins that are soluble in water. These lipoproteins are classified according to their density; two of the most important in cardiovascular disease are low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

Why do LDLs often get the name “Bad Cholesterol”?
Science used to tell us that the amount of cholesterol being carried around the bloodstream was an important measure for heart disease risk. When you get your LDL level tested it is measuring the amount of cholesterol in the particles.

Now we know that it’s actually the number of LDL particles that tells us more. The more particles there are in the blood, the more likely they are to crash into the lining of the artery and penetrate the artery wall. This would be where the damage starts to happen. This is not something your doctor typically measures but more LDL particles doesn’t necessarily mean more cholesterol in the LDLs and vice versa.

Get in touch for a more in depth Lipoprotein panel so you can see what your risk is. Also know that risk factors are just that, risk factors. A high number of LDL particles does not mean that you have heart disease!

What is the most common cause of high LDL particle number?
You’re probably sure the answer to this one is eating animal foods containing saturated fat. But no, that’s not the case!! Recent cholesterol feeding studies show that dietary cholesterol has very little impact on blood cholesterol levels in about 75% of us. This is because the body controls production levels of cholesterol tightly; when dietary cholesterol goes up, production in the liver goes down. The remaining 25% of the population show modest increases in both LDL and HDL, but it does not affect the ratio of LDL to HDL or increase the risk of heart disease. In other words, eating cholesterol isn’t going to give you a heart attack.

So, back to the most common cause…
The typical pattern for high LDL particle number is metabolic syndrome. The more factors for metabolic syndrome that you have, the more likelihood there is that your LDL particle number is elevated. These include insulin resistance, leptin resistance, obesity (especially abdominal obesity), high blood pressure and high triglycerides. Since triglycerides, along with cholesterol, are also carried in the blood by LDLs, when there are more triglycerides there need to be more LDL particles to transport them around even though the cholesterol in the particles may not be high.

If this is you, then eating a low carbohydrate diet is going to be a helpful track to follow to reduce your LDLs. Improving your body’s ability to handle the glucose-insulin interaction by making sure you have the right levels of the micronutrients involved is also key. Let us know if you’d like help navigating this with dietary changes and micronutrient testing.
​
Other causes to consider or rule out

• Poor thyroid function can impact LDL levels in a number of ways, impacting production, absorption and metabolism. This can be the case even in subclinical hypothyroidism, where T3 and T4 are normal but TSH is elevated. Make sure you get these tested if you are concerned or have symptoms of poor thyroid function.
• Infections like H Pylori (symptoms include burping, bloating, abdominal pain or burning and nausea) and others can also be responsible for a high cholesterol profile, including high LDLs. The exact mechanism for this is not yet well understood. It is possible that the infections alter lipid metabolism in the infected cells. Alternatively it may be that LDLs have protective antimicrobial qualities.
• A leaky gut can be a cause. When your intestinal barrier is not strong it can leak toxins produced by gut bacteria into the bloodstream and cause an immune response. That immune response involves particles that are carried through the bloodstream by LDLs and so can increase LDL particle number. Let us know if you’d like to check on your intestinal permeability and get help healing a leaky gut.
• Genetics can play a role. Those with Familial Hypercholesterolemia have genetic mutations that impact the ability of LDLs to deliver nutrients to the cell so that they cannot be removed from the blood. Cholesterol levels can be anywhere from 350 to 1000 mg/DL for these individuals.

What else can you do?
Check out my blog next time for my list of heart-healthy nutrition and lifestyle choices. In the meantime, let me know if you have questions or comments. I’d love to hear from you.