GOOD FATS (+ 1 year)

The type of fats you chose to eat is one of the most important decisions of a healthy lifestyle. In order to decrease the risk of heart disease, the number one killer in the Western world – you should pay attention to the types you are putting into your body. Not all fats are created the same.

Beware of the latest fat villain → interesterified oil. According to a Brandeis University study, these chemically process fats raised bad cholesterol, lowered good cholesterol and lower insulin levels (which regulate blood sugar levels). Beware of hidden fat in packaged and processed foods. Always read labels and avoid anything and everything with trans fats, hydrogenated oils, margarine, and shortening. Cheap artery-clogging and pro-aging oils are found in processed foods like breads, pastries, cookies and cakes as well as fried foods.

It is recommended that no more than 25 to 35 percent of your total calorie intake come from fat. Focus on unsaturated fats and/or plant fats like flax oil, almond oil, coconut oil, avocado oil, hemp seed oil.

Curious about what optimal health truly feels like? Atlanta Nutrition coach Jennifer Hnat can help you create the best version of yourself with healthy recommendations for your metabolism and lifestyle.

CIGARETTE SMOKING (- 8 years)

Cigarette smoking is the single most important cause of preventable disease and premature death in developed countries. If you smoke, please read that statement again!

Tobacco smoke contains over 4,000 chemicals, many of which are highly toxic, such as arsenic, formaldehyde, cyanide, benzene, toluene, and acrolein. Smoking increases the risk of at least 50 different medical problems – ranging from cancer, heart disease, infertility, digestive challenges, dementia, not to mention a huge impact on health expectancy. The good news is you CAN turn back the clock. Once smokers quit, their health risks rapidly drop, and within a few years they may almost be back to normal. Do yourself, family and friends a big favor and find the support you need to stop smoking.

HIGH BLOOD PRESSURE (- 5 years)

If you have been diagnosed with hypertension (high blood pressure) you are making your heart work harder, damaging the blood vessels and increasing your risk of developing heart disease, kidney disease, and stroke. Unfortunately, once this has developed the problem is with you for life. Most people are not symptomatic and are unaware of any issue until complications occur.

High blood pressure

It is highly recommended that you know your blood pressure and measure it regularly (Walmart usually has a free machine located by the pharmaceutical or health/beauty department). Blood pressure is recorded as two numbers: the systolic pressure (as the heart beats and forces blood through the blood vessels – the higher number) over the diastolic number (as the heart relaxes – the lower number). For example, my blood pressure is usually 118/76 mmHg. Optimum blood pressure is less than 120/80 and 121-139/80-89 is sometimes considered “pre-hypertension” because the person is likely to develop blood pressure issues in the future. A consistent reading of 140/90 or higher is considered high blood pressure, usually requiring treatment. Ideally you will want to incorporate preventative techniques instead of resorting to the band-aid approach of drugs (side-effects & liver toxicity).

Ready to start your personal high blood pressure preventative diet and lifestyle plan? Your nutritionist Jennifer can help you crack your own personal code to create optimal health, increased energy, and a happier life!