JANUARY 21, 2026 CHOLESTEROL

We all worry about our cholesterol. There are certain foods to be avoided that can raise your cholesterol numbers. Making conscious dietary choices can go a long way toward maintaining healthy cholesterol levels and avoiding potential risks

You should an effort into eating foods that are high n mega 3 fatty acids. These are salmon, sardines, mackerel and walnuts. You must be aware that trans fats in some foods can increase your bad cholesterol— the low density lipoproteins ( LDL) Red meat is consumed a lot in the Western World. Red meat with its high fat content can affect your cholesterol It can also lower the good cholesterol- high density lipoprotein ( HDL) Eating meat with visible fat trimmed off or grass-fed beef is a much better choice. Those patients with Type O blood do well by eating more protein—this does not mean that all your protein mut come from an animal source.

Egg yolks do contain dietary cholesterol There was a book called the “The Cholesterol Myth” which debunked eating too many egg yolks can increase your cholesterol We also know that the egg yolk is nutritious in B vitamins which can lower your cholesterol.

Shellfish is chock full of cholesterol-raising saturated fat and cholesterol. Shellfish also cntains increased levels of mercury I try to avoid the bottom dwellers as crabs, lobsters, as well as mollusks- clams, mussels. I always feel these bottom dwellers are filtering the remains of the Titanic

And then lastly which is the most important—avoid processed foods and baked goods as donuts etc Store-bought baked goods have high levels of trans fats and saturated fat, which can drastically raise bad cholesterol levels.

Be mindful of your total cholesterol and LDL (the bad cholesterol) More importantly remember as triglycerides are increased—your HDL (good) cholesterol is lowered which leads to diabetes

Until tomorrow…

JANUARY 20, 2026 ARTHRITIS

Arthritis, a condition characterized by painful inflammation and stiffness of the joints, affects millions worldwide, profoundly impacting their daily lives. When it comes to disease, you must consider changing your dietary lifestyle This is for every disease There are certain foods to be avoided which will exacerbate your arthritis These foods must be avoided.

You must have a diet low in sugar Foods high in sugar are notorious for their role in increasing inflammation, a key factor in arthritis pain. When sugar is consumed, the body experiences a spike in insulin and inflammatory markers, which can exacerbate joint pain and swelling This not only includes refined sugar products and those high in fructose corn syrup. This includes fruits that have a high glycemic index as watermelon, papaya, and mangoes.

Dairy products, although a key source of calcium and protein, can be problematic for some individuals with arthritis. They contain certain types of proteins, such as casein, which may trigger inflammation in people who are sensitive to these proteins. This can lead to increased arthritis pain and swelling. I do suggest that patients with arthritis get a food allergy test, Ig G NOT Ig E Ig E test is for immediate reaction as a rash and swelling I want gut allergy or delayed reactions so a Ig G is needed Ask your doctor

The effects of alcohol can be overwhelming for arthritis and other disease. Alcohol consumption can have a significant impact on arthritis symptoms. It not only increases inflammation in the body but also affects the effectiveness of certain arthritis medications. High alcohol intake has been associated with increased arthritis flare-ups and pain

There are many supplements and herbs that can help alleviate arthritis as curcumin, ginger and Devil’s Claw. The supplements that can be used are omega 3, MSM zyflammed

Until tomorrow…

JANUARY 14, 2026 AN APPLE A DAY ..KEEPS THE DOCTOR AWAY

Apples, often hailed as a ‘miracle fruit’, are more than just a staple in fruit bowls and lunchboxes around the world. With the simple phrase, “an apple a day keeps the doctor away, “ Who doesn’t like apples There are so many varieties today Where is Johnny Appleseed when you need him !!

As a cardiologist I advocate to eat apples. Apples are a good source of soluble fiber, which can help lower cholesterol levels and reduce the risk of heart disease. In addition, apples contain polyphenols, antioxidants that help protect the heart by reducing inflammation and oxidative stress Apples are rich in potassium which can help your blood pressure.

Apples are promoting overall health. Apples also contain a type of fiber called pectin, which helps remove toxins from the body. Pectin also promotes gut health, which is essential for the immune system. In addition, apples are a good source of antioxidants, which help to protect cells from damage. Antioxidants can also help reduce inflammation, a common symptom of autoimmune disorders There are other fruits that contain antioxidants, such as berries. A powerhouse fruit bowl of berries, and apples can help boost your immunity and it is a low glycemic fruit bowl

Apples also contain quercetin which is anti inflammatory Quercetin is a natural way to help asthma and allergy issues. Instead of taking a Zyrtec, or Claritin — take quercetin,. If combined with certain herbs it can be your natural antihistamine,

Until tomorrow…

JANUARY 13, 2026 BETTER CHOLESTEROL

We all want a lower cholesterol. There are many supplements instead of a statin drug that can lower cholesterol and bad cholesterol ( LDL) I am more concerned with lowering the triglycerides which leads to insulin resistance also called Syndrome X or metabolic syndrome. The better word is Diabetes. There ar ecertain foods that can be consumed to lower your lipid panel. To lower triglycerides— stop eating refined carbohydrates and proceed foods.

One food that be consumed for lowering Total cholesterol and low density lipoprotein ( LDL) are consuming oats. I do not mean quick instant oatmeal ! Oats are a powerhouse breakfast option for those looking to lower their LDL (bad) cholesterol levels. Rich in soluble fiber, oats reduce cholesterol absorption into the bloodstream, which helps keep arteries clear of blockages. I consume McMann’s steal cut oatmeal which requires a little time in preparing.

One food to cunsume twice a week are avocados ( I say twice a week if you are Type O blood ) Avocados are renowned for their beneficial effects on cholesterol levels, owing to their rich monounsaturated fats and fiber content. These nutrients help lower LDL levels while maintaining the HDL (good) cholesterol, which promotes heart health

Lastly there are one type opf nuts to consume. These are almond. Almonds offer a tasty, crunchy way to improve heart health and lower cholesterol. Packed with healthy fats, protein, and fiber, they help reduce cholesterol absorption, lower LDL levels, and maintain heart health. A handful of almonds can serve as a fulfilling snack The other nut are walnuts which are rich in Omega 3 oils. ( like certain fish )

Until tomorrow…

JANUARY 12, 2026 IRON DEFICIENCY

When the body lacks sufficient iron, various symptoms can arise. Many individuals experience these signs without realizing that they might be pointing to an underlying iron deficiency. I see a lot of iron deficiency in my practice. Some individuals are iron deficient as he/she does not consume red meat, other have cancers and even some have chronic infections that deplete iron.

Besides fatigue and tiredness, one of the most common symptoms of iron deficiency are headaches. Headaches, although common and often attributed to stress or other external factors, can sometimes be a sign of iron deficiency. Reduced iron levels can lead to decreased oxygen supply to the brain. This oxygen deprivation might result in headaches or even migraines

Iron plays a vital role in maintaining proper circulation. When the body’s iron levels dip, it can result in poor blood flow to the extremities, making hands and feet feel colder than usual. This also can be a sign of a low thyroid metabolism called Hypothyroidism

The health of one’s nails and hair can offer valuable insights into overall well-being. Iron deficiency can manifest itself in the form of brittle nails that crack or break easily. Similarly, hair might start thinning or falling out more than usual. The reason behind this is that iron supports the growth and repair of cells. I see such nail/ hair in low thyroid, low zinc and low selenium levels and also in individuals who do nto consume enough protein.

As a cardiologist I see lots of shortness of breath also called dyspnea. Iron plays a pivotal role in hemoglobin production, which helps red blood cells carry oxygen throughout the body. A deficiency can result in these cells being less efficient at oxygen transport. This inefficiency can place extra strain on the heart and lungs, leading to symptoms like shortness of breath or palpitations

Pay attention to these signs and symptoms. If you have them cnsult your health care provider to find out if you have iron deficiency.

Until tomorrow…

JANUARY 7, 2026 RESVERATROL

Resveratrol is a compound found in red wine that was once touted as a longevity miracle. Most of my patients take this compound in capsule form. There have been studies that consuming 3-5 glasses of red wine can decrease your mortality. These theories have been debunked.

Resveratrol is a member of the aforementioned polyphenol family, which includes more than 800 compounds that lend vibrant colors to the plants that contain them. Other polyphenols include ECGC (found in green tea), anthocyanins (present in red and purple fruits), and flavanols (found in mint and olives).  There are more than 70 species of plants that contain resveratrol It can be found in the skin of red grapes as well as in peanut butter

This compound has many health benefits. In several studies, resveratrol has helped diabetic patients achieve better blood pressure, lower cholesterol levels, improved blood sugar control, and increased insulin sensitivity.  There is no downside to taking resveratrol 500 mg by mouth twice a day It is one of the best anti oxidants. Resveratrol is a well-known antioxidant that helps neutralize free radicals and protect cells from oxidative stress. It also has anti-inflammatory properties, potentially reducing inflammation at the cellular level

Add this to your daily vitamin regimen

Until tomorrow…

JANUARY 6, 2026 SWEET POTATOES

When you think of sweet potatoes most think of Thanksgiving dinner or Christmas. Yesterday I had sweet potato fries. I love them

Sweet potatoes (Ipomoea batatas) are large, starchy, sweet-tasting vegetables. They actually belong to the morning glory family. While most supermarkets carry one or two different types of sweet potatoes, more than 100 varieties are available in the United States. The difference between yams and sweet potatoes are confusing and belong to different families.

There are four different types of sweet potatoes. Here is one, Okinawan sweet potatoes are also known as purple sweet potatoes because of their high anthocyanin content. Anthocyanins are the pigments that give red, blue, and violet plant foods their beautiful colors This sweet potatoe has effects on Blood pressure. A study published in the Journal of Internal Medicine in 1994 found that when these native groups still followed this traditional way of eating, they enjoyed lower blood pressure and weight than Westerners, and they almost never experienced heart disease, strokes, or other modern chronic diseases.

Sweet pottaoe are very niutritous. Sweet potatoes are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper. They also contain a modest but helpful amount of protein, around 4 grams per cup I urge you to have sweet potato. The glycemic index of a sweet potato is lower than a white potato. The sweetness can be controlled on how you cook them.

Sweet potatoes are high in Vitamin A Since Vitamin A deficiency is the leading cause of blindness in children. - these can be very beneficial. Sweet potatoes are heart healthy, digestive healthy and even can control blood sugar variations. They boost your immune system and are great for the eyes due to their Vitamin A content

So add them to your dietary habits.

Until tomorrow…

JANUARY 5, 2026 HIDDEN FOOD DANGERS

While we all like leafy greens , there is some hidden dangers that lurk which can make us ill. Leafy greens, often touted as the cornerstone of a healthy diet, can sometimes hide a risky secret. Foods like lettuce, spinach, and kale are susceptible to contamination by harmful bacteria such as E. coli, Salmonella, and Listeria. This contamination typically occurs during the growing or processing stages, often through contact with animal waste or contaminated water. The outbreaks linked to these greens have led to numerous illnesses and hospitalization Please wash your greens and consume

The otherr danger is raw almonds. Almonds are a popular and healthy snack, rich in nutrients and beneficial fats. However, certain types of almonds, specifically bitter almonds, can be dangerous if consumed raw. These almonds contain amygdalin, a compound that turns into cyanide, a potent poison when ingested The seeds within an apple have the same problem if consumed. However eating by accident an apple seed in a human is not as dangerous. If you comsume many apple seeds then there is a different outcome

Potatoes, a staple in many diets worldwide, can become dangerous under certain conditions. The danger lies in solanine, a natural toxin that can form in potatoes when exposed to light and begin to turn green or sprout. Solanine poisoning can cause symptoms like nausea, and headache

ave you ever had rhubarb pie and get sick Rhubarb, known for its tart stalks in pies and desserts, has surprisingly toxic leaves. The leaves contain oxalic acid and anthraquinone glycosides, which can cause poisoning when ingested. Symptoms of rhubarb leaf poisoning include stomach pain, and nausea I have never seen a case of rhubarb poisoning.

So you see eating good foods can be dangerous.

Until tomorrow…