Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project
Cholesterol is a molecule which acts as a building block for the production of cell membranes, hormones and many other fatty tissues. Since cholesterol cannot be dissolved in a liquid environment it must be transported on several molecules called lipoproteins. Lipoproteins are specialized taxis that transfer fat molecules around our bodies. I am sure most of you have heard of LDL and VLDL cholesterol? These types of lipoprotein can be quite harmful because they transfer cholesterol molecules from the liver to the rest of the body including the arteries. However, HDL lipoproteins carry cholesterol molecules back to the liver from other parts of the body including the arteries to the liver where the cholesterol is metabolized. People who have high levels of LDL and total cholesterol relative to HDL have an increases risk of developing heart disease and stroke. I am recommending the five best foods to lower your bad cholesterol.
Consuming more fish, especially the oily variety consisting of mackerel, sardine, herring, salmon, tuna and anchovy increases your blood levels of omega-3 fats. This type of fat can lower your LDL cholesterol and raise your HDL. Omega-3 can also directly affect your arteries by reducing blood clotting, inflammation and blood pressure. There is no doubt that the increased intake of omega-3 fats carries with it a lower risk of cardiovascular disease. My recommendation is to eat 2-3 servings of oily fish per week.
This herb has been consumed for centuries and its use has been attributed to an improved immune response, lowered blood pressure, decreased blood clotting and lowered cholesterol measurements. The classic odour of garlic is produced from the sulphur-containing allicin chemicals. The allicin has a direct affect upon cholesterol synthesis and it is quite affecting at lowering LDL and raising the good HDL cholesterol. Consuming 2-4 cloves of fresh garlic per week will provide you with approximately 10Mg. of allicin which is the amount needed for cholesterol reduction. The habitual use of garlic as part of a regular dietary regimen is directly linked to lower rates of cardiovascular disease.
3. Green Tea
This beverage has also been consumed for years and purported to have definite medicinal qualities. Certainly, it’s been widely accepted that cultures who consume the highest amounts of green tea seem to have lower rates of vascular disease and diabetes. The flavonoid chemicals in the tea known as catechins can lower LDL cholesterol and reduce the blood clotting and inflammation within the arteries. I recommend that you drink 2-3 cups of green tea every day to also lower your risk profile.
The consumption of nuts has a very important and positive effect upon your health. Fresh nuts contain high amounts of omega-9 monounsaturated fat. This type of fat is also contained within olive oil and avocadoes. The regular intake of this family of fats has also been shown to lower the incidence of heart disease and stroke. The consumption of nuts lowers cholesterol and also can decrease the inflammation and blood clotting tendencies which accompany a western diet. In my opinion, it is necessary to consume 2-3 servings of nuts on a daily basis to get the necessary amount of omega-9 for protection.
Oatmeal is my version of nutritional “super-food”. In my view, it remains one of the best foods you can possibly eat. Oatmeal contains soluble fibre and various chemicals which can lower total and LDL cholesterol levels in your blood. It is also an excellent source of complex carbohydrates designed to keep insulin levels lower and stabilize blood sugar. When this occurs, there is much less LDL cholesterol being produced from the liver and hence this is reflected in the lowered blood levels of LDL. I consume ¾ cup (dry) quick oats every day!