It is necessary to change your food habits and preferences by paying more attention to the foods you eat - their type, amount, and quality. First of all, you should:

ELIMINATE or LIMIT:

ALL sugars such as
• concentrated sweets: table sugar (sucrose), cane sugar, brown sugar, Turbinado sugar, Demerara sugar, powdered sugar, honey, syrups (especially high fructose corn syrup as a substitute sweetener for sucrose-table sugar added to fruit juices, sodas, and other beverages), preserves, molasses, jams, jellies, and candies
• desserts-baked goods: pies, cakes, cookies, crackers, frosting, pastries, doughnuts, ice cream, frozen yogurt, and regular or sweetened gelatin
• beverages: fruit juices, fruit drinks, fruit punches, regular sodas, carbonated pop, colas, ades, smoothies, sports drinks, sweetened coffee drinks, mocha, and chocolate drinks
• other foods: sweetened cereals, flavored yogurts, and sports or energy bars

Alcohol such as
• beer
• wine
• hard liquor
• liqueurs (usually sweetened alcoholic liquors)

LIMIT:

• red meat, especially fried, changing it to broiled or roasted poultry (turkey, chicken), preferably free-range.

ADD More:

• dark green leafy vegetables.

Sugar is harmful to human health! Unfortunately, many people are actually addicted to sugar, and this includes grains, which are rapidly broken down into sugar in your body.

In order to free yourself of the physical addiction, complete avoidance of all sugar and grains is necessary. Complete abstinence resolves the biochemical addiction, however, it will be very important to eat every two hours during this transition to avoid symptoms of hypoglycemia. This is usually necessary for several days to several weeks.

Both sugar and alcohol (fermented sugar!) are a source of excess calories which are being turned into fat - so the fat levels in your blood go up.

When alcohol (ethanol) is present in the blood, the liver prioritizes removing alcohol from the blood over other metabolic processes.

The liver can detoxify about one ounce of alcohol per hour (equivalent to 12 ounces of beer or 4 ounces of wine). In the meantime, however, glucose tends to be further processed into lipids which raises their blood levels.

PLEASE NOTE:
After your lipids level goes back to normal, you will have to follow a modified sugar and alcohol diet for the rest of your life.

The following foods are so bad for your body that there is no any reason to eat them. Not only do they have zero nutritional value, but they also give your body quite a dose of toxins.

1. Doughnuts:

• fried in vegetable oils, therefore, high in trans fat (store-bought doughnuts contain 35-40 per cent trans fat!)
• high in sugar (an average doughnut contains about 200-300 calories, mostly from sugar, and few other nutrients)
• full of white flour (in most varieties).

Nutritionally speaking, eating a doughnut is one of the worst ways to start off your day. It will through off your blood sugar and won’t stay with you so you’ll be hungry again soon. You are better off eating no breakfast at all...

2. Soda (both Regular and "Diet"):

• high in sugar (one can of soda has about 10 teaspoons of sugar - 150 calories)
• high in caffeine (30 to 55 mg of caffeine per one can of soda)
• loaded with artificial food colors and sulphites
• filled with harmful artificial sweeteners like aspartame - NutraSweet, Equal (in the "diet" varieties).

Nutritionally speaking, drinking soda leads to nutrient deficiencies, osteoporosis, obesity, tooth decay and heart disease; yet, the average American drinks an estimated 56 gallons of soft drinks each year (!)

Especially threatening is the consumption of soft drinks among children. Unfortunately, schools often make marketing deals with leading soft drink companies in exchange for their students’ health (most school hallways are lined with soda-filled vending machines!).

3. French Fries (and Nearly All Commercially Fried Foods)

• high in trans fat (potatoes cooked at high temperatures in vegetable oils)
• high in free radicals harmful to the body
• high in acrylamide (up to 82 mcg per serving), a potent cancer-causing chemical formed as a result of unknown chemical reactions during high-temperature frying or baking.

Nutritionally speaking, consuming foods that are fried in vegetable oils contributes to aging, clotting, inflammation, cancer and weight gain.

One French fry is worse for your health than... one cigarette, so you may want to consider this before you order your next ‘Biggie’ order.

4. Chips (Corn, Potato, Tortilla, etc.)

• high in trans fat (present in most commercial chips)
• high carcinogenic acrylamide (up to 25 mcg per serving).

5. Fried Non-Fish Seafood (Shrimp, Clams, Oysters, Lobsters, etc.)

• high in trans fat
• high in carcinogenic acrylamide
• high in mercury
• contaminated with parasites and resistant viruses (they may not even be killed with high heat).

Eating these scavenger animals gives you with every bite a quadruple dose of toxins.

One of the simplest and most profound health improvements you can make is to eliminate soda from your diet.

Re-educating and reprogramming your dietary habits is not actually hard to do - if you do it right. One good way to do that is to make your new food preferences delicious, and the experience fun, although this may require some preplanning.

In your journey to a better health, there are quite a few food types to favour.

For beverages, drink mainly water. Among meats, fish is best, especially "safe fish," such as summer flounder, wild Alaskan salmon, Arctic char, croaker, sardines, haddock, and tilapia .

Then, dark green vegetables. Especially, the cruciferous vegetables (broccoli, cauliflower, collard greens, kale, mustard greens, turnip greens, Brussels sprouts) are foods to be favoured. The other, so-called "cooking greens" - i.e. not cruciferous - include beet greens, dandelion greens, spinach, and Swiss chard.

Are raw foods more nutritious than cooked foods? In general, yes, moderately so, as far as vitamins are concerned. However, the distinction between raw and cooked (but not "overcooked"!) foods is probably not worth making.

The goal of this journey to a better health is to devise each day's food intake so as to optimize nutrition and minimize calories from carbohydrates - grains, legumes, starches and, of course, sugars.

There can be "off" days when you eat something from your old habits, but these should gradually be decreased until only about every tenth day is an "off" day at home.

Eating out should not be a major problem - do as you like. No fancy desserts, however, except, if you must, on the "off" day or when dining out. In general, if you eat out often, you must be somewhat restrictive.

But when dining out, concentrate mainly on the quality of the diet. For example, don't eat the white bread and butter most restaurant put on the table for you to nibble while you await the main course. Either don't choose a high-fat meat (roast duck, pork, or the like).

Look on the menu for items cooked without added fat: steamed, cooked in own juice, broiled, roasted, or poached would be okay. Avoid items sauteed, fried, braised, creamed, escalloped, pickled, or smoked.

In other words, concentrate on switching toward the highest possible quality of food. You will find it far easier to limit your calories if the quality is high - until you will become accustomed to a better quality diet.

Try your best to adapt to such a diet, or something like it. And don't give up too easily.

Here are the optimal dietary guidelines that you should give serious consideration. At first, they seem hard to follow. However, you do not have to make yourself a social outcast with most of your family and friends, by following all recommendations to the letter.

AVOID:
• Sugar (in ALL forms) - limiting sugar is CRITICAL!!!
• Aspartame (NutraSweet or Equal) - for general health
• Sucralose - (Splenda) - for general health
• Trans fatty acids (all fried foods and margarine)
• MSG - artificial chemical (may not be listed in ingredients) - for general health
• All artificial preservatives and chemicals, if possible.

Continue reading this article...

There is no question that healthier food choices will work for you. However, following any dietary recommendations is a challenge.

First of all, you don't have the time to:

• go to a library or a bookstore and pick up a few cookbooks, so you could start the program, or
• compile the recipes (if any) to implement the food recommendations.

Therefore, as a result, you may not be able to successfully carry out recommended dietary changes.

However, if you really want to eat right for atherosclerosis, here's great news... The final ANSWER to your question: "What Am I Going To Eat?"

Continue reading this article...

Fish, especially fatty fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, are the main predominant source of omega-3 oils - the essential fatty acids, so named because without them we die.

More recent research has established that the most beneficial and active of omega-3 fatty acids found in fish are

• DHA - short for docosahexaenoic (DOE-coe-suh-hex-uh-noy-ick) acid, and
• EPA - short for eicosapentaenoic (EE-coe-suh-pent-uh-noy-ick) acid.

Unfortunately, it is estimated that over 85 per cent of people in the Western world are... deficient in beneficial omega-3 oils.

Continue reading this article...

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