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When it comes to eating for a healthy heart, understanding fat is essential. Despite their bad reputation, not all fats are harmful—in fact, some are crucial for well-being. The key lies in knowing the difference between good and bad fats and how they impact cardiovascular disease.

Let’s dig into the science behind fats, how they influence vascular health, and what you can do to support your heart for the long haul.

What Are Dietary Fats? A Quick Chemistry Lesson

From an organic chemistry standpoint, fats are made of carbon, hydrogen, and oxygen atoms arranged in long chains known as fatty acids. The way these atoms are bonded determines the type of fat:

Saturated fats have no double bonds between carbon atoms—just single bonds that make them “saturated” with hydrogen. This structure makes them solid at room temperature. Sources include red meat, full-fat dairy products, butter, coconut oil and baked goods.
Monounsaturated fats contain one double bond in the fatty acid chain, making them more fluid. Sources include olive oil, avocadoes, nuts and seeds.
Polyunsaturated fats (PUFA), including omega-3 fatty acids and omega-6 fatty acids, have two or more double bonds, which make them even more flexible and typically liquid even in the fridge (like flaxseed oil or fish oil). Sources of omega-3 PUFA include fatty fish, like salmon, walnuts, chia seeds and flax seeds and tofu. Sources of omega-6 PUFA include: plant-based oils, soybeans and eggs.

This structural difference is more than chemistry triviality, it determines how fats behave in your body and how they affect your risk of cardiovascular disease.

The Road to Atherosclerosis and Cardiovascular Disease

Cardiovascular disease often begins silently with atherosclerosis—a condition where fatty deposits (plaques) build up on artery walls, narrowing them and restricting blood flow. Over time, this can lead to heart attacks or strokes.

A key player in this process is LDL cholesterol (low-density lipoprotein), often elevated by high intake of saturated fat. These LDL particles can penetrate arterial walls and trigger an inflammatory response, leading to plaque buildup and hardened arteries.

Out with the Bad: Why Cutting Saturated Fat Matters

Replacing saturated fat with healthier fats can significantly reduce the risk of cardiovascular disease. A Cochrane review of randomized trials concluded that reducing saturated fat intake lowers the incidence of heart events by improving the lipid profile—especially by reducing LDL cholesterol.

But not all substitutions are helpful. Swapping saturated fat for refined carbs (like white bread or sugar-laden snacks) won’t do your heart any favors. It’s the unsaturated fats that offer real cardiovascular protection.

In with the Good: The Power of Unsaturated Fats

Unsaturated fats, both mono- and poly-, help reduce harmful cholesterol levels and support vascular function. A standout example comes from the CORDIOPREV study, which found that participants who followed a Mediterranean-style diet rich in unsaturated fats had fewer cardiovascular disease events compared to those on a low-fat diet.

Practical swaps:

Use avocado or olive oil instead of butter.
Add almonds or walnuts to snacks instead of processed chips.
Choose grilled salmon over red meat.

Omega-3 Fatty Acids: Nature’s Heart Helpers

Among the stars of the fat world are omega-3 fatty acids, a specific type of polyunsaturated fat with potent anti-inflammatory effects. They help reduce triglycerides, lower blood pressure, and decrease the risk of arrhythmias and plaque formation.

Marine sources include salmon, sardines, and mackerel. For plant-based eaters, flaxseeds, chia seeds, walnuts, and algae-based supplements are excellent options.

A recent meta-analysis in EClinicalMedicine supports the cardiovascular benefits of omega-3 fatty acids, noting reductions in heart attack risk, coronary heart disease and major adverse cardiovascular events.

Follow the Mediterranean Map

If you’re looking for a sustainable and enjoyable way to eat heart-healthy fats, look no further than the Mediterranean diet. Backed by the landmark PREDIMED trial, this lifestyle emphasizes:

Olive oil as the primary fat
Frequent consumption of fish, nuts, and legumes
Moderate intake of dairy and wine
Limited red meat and processed foods

Participants following this diet had a 30% reduction in major cardiovascular disease events—proof that consumption of unsaturated fats have a beneficial effect for the primary prevention of heart disease.

Ready to Take Control of Your Cardiovascular Health?

Small shifts in your fat choices can lead to major heart health benefits. Prioritize unsaturated fats, enjoy omega-3 fatty acids, and be mindful of limiting saturated fat—without falling into the refined-carb trap.

To go even deeper into your heart health, check out our Longevity Advanced Cardio Health Optimisation program. Tailored for those aged 45+, this program includes clinical assessments, nutrition guidance, and fitness support to optimize cardiovascular wellness and reverse chronic inflammatory processes.

This article is for educational purposes only and should not replace professional medical advice.

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References

1. Hooper L, Martin N, Abdelhamid A, Davey Smith G. (2015). Reduction in saturated fat intake for cardiovascular disease. Cochrane Database of Systematic Reviews, Issue 6. Art. No.: CD011737. DOI: 10.1002/14651858.CD011737.pub2. Available at: https://www.cochrane.org/CD011737/VASC_effect-cutting-down-saturated-fat-we-eat-our-risk-heart-disease
2. Pérez-Martínez P, Delgado-Lista J, et al. (2022). Mediterranean Diet and Cardiovascular Prevention: CORDIOPREV Study. PubMed. Available at: https://pubmed.ncbi.nlm.nih.gov/35525255/
3. Siscovick DS, et al. (2020). Omega-3 Polyunsaturated Fatty Acid (Fish Oil) Supplementation and the Prevention of Clinical Cardiovascular Disease: A Science Advisory From the American Heart Association. Stroke. DOI:10.1161/STROKEAHA.120.033214. Available at: https://www.ahajournals.org/doi/10.1161/STROKEAHA.120.033214
4. Khan SU, Lone AN, Khan M, et al. (2021). Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. EClinicalMedicine, 38, 100997. Available at: https://pubmed.ncbi.nlm.nih.gov/34505026/
5. Estruch R, Ros E, Salas-Salvadó J, et al. (2018). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. New England Journal of Medicine, 378(25):e34. DOI: 10.1056/NEJMoa1800389. Available at: https://www.nejm.org/doi/full/10.1056/NEJMoa1800389
6. Libby P, Ridker PM, Hansson GK. (2011). Progress and challenges in translating the biology of atherosclerosis. Nature, 473(7347):317-25. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC2943062/
7. Ravera A, Carubelli V, Caselli C, et al. (2023). Dietary Fats and Lipoprotein Profiles: Modern Evidence for Atherosclerotic Cardiovascular Disease Prevention. Nutrients, 15(15):3275. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10495817/#sec5

Autoimmune diseases are on the rise worldwide, impacting millions of people and diminishing their quality of life. Conditions such as Type 1 Diabetes, Systemic Lupus Erythematosus (SLE), Multiple Sclerosis (MS), and Rheumatoid Arthritis (RA) are often thought to be driven solely by genetic diseases. However, emerging genome research suggests that while genes play a role, our lifestyle habits significantly influence whether these conditions develop or worsen. Could a change of habits be the missing link in managing autoimmunity? Let’s explore how lifestyle medicine is revolutionizing the way we approach autoimmune diseases.

Understanding Autoimmune Diseases

Autoimmune diseases occur when the body´s own immune system mistakenly attacks healthy cells, leading to chronic inflammation and tissue damage. The exact causes remain complex, but gene research indicates that a mix of genetic predisposition and environmental factors trigger these conditions. Rising obesity rates, poor diet, stress, lack of sleep, and sedentary lifestyles have all been linked to an increase in autoimmune cases. So, what if we could tip the scales in our favor through a proactive, healthy lifestyle?

The Power of Lifestyle Medicine

Lifestyle medicine is a scientific approach that focuses on preventing, managing, and even reversing chronic diseases through sustainable, healthy habits. When applied to autoimmunity, it offers hope for reducing inflammation and improving immune system balance. Here’s how:

1. The Magic of a Plant-Based Diet

Inflammation is the common denominator in autoimmune diseases, and what we eat plays a major role in either fueling or calming it. Research from the American College of Lifestyle Medicine highlights that a plant-based diet rich in whole foods—fruits, vegetables, nuts, seeds, and legumes—can significantly lower inflammation. Eliminating processed foods, dairy, and excessive animal proteins has been linked to improvements in RA, MS, and even SLE.

2. Sleep: The Unsung Hero of Immune Health

Sleep is often overlooked, but it is crucial for immune system function. Studies show that poor sleep quality increases inflammation and impairs immune regulation. Establishing good sleep hygiene, such as maintaining a consistent bedtime, limiting screen exposure before bed, and creating a calming nighttime routine, can enhance overall immune resilience.

3. Exercise: Movement as Medicine

A sedentary lifestyle can exacerbate autoimmune conditions, while regular physical activity can help reduce inflammation and enhance mobility, particularly in RA and MS. Low-impact exercises such as yoga, swimming, and walking can provide tremendous benefits without straining the body.

4. Managing Stress for a Healthier Life

Chronic stress disrupts immune balance and can trigger autoimmune flare-ups. Mind-body practices like meditation, breathwork, and mindfulness are powerful tools for calming the nervous system and reducing inflammation.

Longevity’s Approach to a Healthy Life

At Longevity Wellness, we believe in empowering our guests with science-backed strategies for optimal health. Our Longevity Obesity Optimization program is designed to address one of the key risk factors for autoimmune diseases-obesity. Through personalized nutrition, fitness plans, stress management, and holistic therapies, this program helps clients reset their health and regain control over their immune system.

The Takeaway

Autoimmune diseases don’t have to dictate your life. While genetic predisposition may set the stage, lifestyle medicine provides the tools to manage symptoms and even prevent disease progression. Through a plant-based diet, quality sleep, regular exercise, and stress management, you can reclaim your health and improve your quality of life. Are you ready to take the first step towards a healthy life? Explore how Longevity Wellness can support your journey to better health today.

This article is for educational purposes only and should not replace professional medical advice.

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References
1. Ornish, D., Weidner, G., Fair, W.R., et al. (2010). “Lifestyle changes may affect the progression of prostate cancer.” Proceedings of the National Academy of Sciences, 107(24), 10274-10279. https://pmc.ncbi.nlm.nih.gov/articles/PMC2992886/
2. American College of Lifestyle Medicine. (2022). “Lifestyle Medicine and Autoimmune Disease.” https://lifestylemedicine.org/wp-content/uploads/2022/08/ACLM-Article-LM-and-Autoimmune-Disease.pdf
3. Vojdani, A. (2014). “A Potential Link between Environmental Triggers and Autoimmunity.” Clinical Immunology, 153(3), 363-375. https://www.sciencedirect.com/science/article/abs/pii/S1568997214001414
4. American College of Lifestyle Medicine. (2022). “Benefits of Plant-Based Nutrition for Autoimmune Disease.” https://lifestylemedicine.org/articles/benefits-plant-based-nutrition-autoimmune-disease/

Ever wonder why some days you feel like conquering the world, while others have you dragging through the day? The secret might just be on your plate. The foods we eat play a crucial role in controlling our moods, energy levels, and overall vitality. At Longevity, we understand the connection between nutrition and well-being, and we’re here to guide you on how to harness this power for a true energetic boost.

Foods and Nutrients That Influence Mood and Energy

Food is not just fuel; it’s a powerful tool that can influence your brain chemistry and energy levels. Nutrients like Omega-3 fatty acids, found in fish, and antioxidants in fruits and vegetables, are essential for vitality health. According to Dr. Chris Palmer, the right diet can significantly impact your mental health and mood by regulating neurotransmitters like serotonin and dopamine. A diet rich in whole foods, healthy fats, and lean proteins helps stabilize blood sugar levels, preventing the energy dips that lead to irritability, fatigue, and cravings. For a natural energetic boost, focus on foods for energy that keep you steady throughout the day.

Nutrients for Brain Health and Performance

Your brain is an energy-hungry organ, and it thrives on certain nutrients. Besides the aforementioned omega-3 fatty acids, Dr. Andrew Huberman emphasizes the importance of nutrients like choline, found in eggs and beans, and  phosphatidylserine , found in soy and cabbage, for maintaining cognitive function and mental clarity. Incorporating these foods for vitality into your diet supports focus, memory, and overall brain performance.

Minimizing Glucose Spikes for Steady Energy

Glucose spikes are often behind those rollercoaster energy levels that leave you feeling drained. When we consume foods high in refined sugars or simple carbs, our blood sugar levels spike and then crash, leading to fatigue, irritability, and intense cravings. According to the biochemist Jessie Inchauspé, adopting strategies like having a veggie starter (rich in fiber), incorporating vinegar (particularly apple cider vinegar), and walking for 10 minutes after your meals can help minimize these spikes, promoting more consistent energy levels. Opt for organic energy drinks with natural ingredients as a healthier alternative to sugar-laden options, ensuring a steady and reliable energetic boost without the crash.

Experience Optimal Energy at Longevity

At Longevity, we offer a specialized Metabolic Optimisation program designed to help you achieve and maintain steady energy levels through personalized nutrition and lifestyle strategies. Furthermore, it will optimise your metabolic health and prevent from heart disease, stroke and diabetes.

Explore our Metabolic Optimisation program and discover how you can optimize your nutrition for lasting energy and health.

For more information on our Metabolic Optimisation program, visit Longevity Metabolic Optimisation.

References

Breast cancer is a significant health concern for women around the world. As a matter of fact, it is the most commonly diagnosed cancer in women and accounts for 1 in 4 annual cancer cases worldwide[1]. However, emerging research suggests that dietary choices can play a crucial role in its prevention. This is particularly important when it comes to breast cancer, because by the time it is detected via a clinical breast exam or a mammogram, it may already be growing and maturing. In this article, we will explore the relationship between the longevity diet and breast cancer prevention, focusing on the insights provided in the book “How Not to Die” by Dr. Michael Greger, particularly the chapter titled “How Not to Die From Breast Cancer.”

Dr. Michael Greger’s book “How Not to Die” outlines a longevity diet that emphasizes a plant-based, whole-food approach to nutrition in general. This dietary approach prioritizes the consumption of fruits, vegetables, legumes, whole grains, and nuts while minimizing the intake of processed foods and animal products. These dietary guidelines align well with breast cancer prevention. Nevertheless, in this article, we will discuss specific dietary components that have been potentially shown to prevent and, in some cases, reverse breast cancer.

The chapter on breast cancer in “How Not to Die” highlights the impact of various dietary components on breast cancer risk. Some key findings include:

Alcohol: The World Health Organization, as of 2010, classifies alcohol as a categorical human breast carcinogen.[2] What about light drinking? Well, except for red wine, even this behavior has been implicated in a small number of breast cancer deaths. If you do wish to drink, make sure you do so responsibly. More importantly, and if possible, opt for a small glass red wine. This is because according to a study published in the Journal of Women´s Health, a compound found specifically in red (and not white) wine may inhibit the activity of the enzyme[3] aromatase, which breast tumor cells used to make estrogen, which stimulates their own growth.

Phytonutrients: Fruits and vegetables are rich sources of phytonutrients, which have antioxidant and anti-inflammatory properties. These compounds help protect cells from DNA damage and reduce the risk of breast cancer.

Fiber: The longevity diet’s focus on whole grains and legumes provides ample fiber, which has been associated with a lower risk of breast cancer.[4] But breast cancer risk may not fall significantly until at least 25 grams of fiber a day is achieved. This is easily achieved with a whole-food, plant-based diet.

Soy: Contrary to some misconceptions, moderate soy consumption, particularly from whole soy foods, has shown no adverse effects and may even reduce breast cancer risk and recurrence.[5]

Greens: Women who eat lots of greens are less likely to get breast cancer. Cruciferous vegetables in particular (like broccoli) contain a compound called sulforaphane, which has been shown in a petri dish to suppress the ability of breast cancer stem cells to form tumors. [6] While there are no studies on humans yet, with virtually no downsides and only positive side effects, we encourage you to incorporate greens into your diet.

The longevity diet, as advocated by Dr. Greger, aligns well with the goal of breast cancer prevention. The emphasis on whole, plant-based foods, rich in phytonutrients, fiber, soy and greens is consistent with the dietary choices that can reduce breast cancer risk. Furthermore, it is best to limit your alcohol intake, opting for red wine when you drink. While diet is only one aspect of breast cancer prevention, adopting a longevity diet can be a proactive step toward a healthier and potentially cancer-free future.

The Longevity Nutritional Concept involves a solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems. Furthermore, Longevity Nutrition is also by definition always anti-inflammatory and helps prevent diseases like cancer. Examples of anti-inflammatory foods include: olive oil, nuts and seats, cruciferous vegetables and berries. Thus, the Longevity Nutrition is a boost of overall health and well-being.

[1] Breast cancer (2022) Europa Donna. Available at: https://www.europadonna.org/breast-cancer/ (Accessed: 01 November 2023).

[2] Alcohol is one of the biggest risk factors for breast cancer (2021) World Health Organization. Available at: https://www.who.int/europe/news/item/20-10-2021-alcohol-is-one-of-the-biggest-risk-factors-for-breast-cancer (Accessed: 01 November 2023).

[3] An enzyme is a biological catalyst in living organisms which accelerates chemical reactions by lowering activation energy, without being used up or changed permanently.

[4] (2020) Fiber consumption and breast cancer incidence: A systematic review and … Available at: https://acsjournals.onlinelibrary.wiley.com/doi/epdf/10.1002/cncr.32816 (Accessed: 01 November 2023).

[5] (2020) Fiber consumption and breast cancer incidence: A systematic review and … Available at: https://acsjournals.onlinelibrary.wiley.com/doi/epdf/10.1002/cncr.32816 (Accessed: 01 November 2023).

[6] Castro, N.P. et al. (2019) Sulforaphane suppresses the growth of triple-negative breast cancer stem-like cells in vitro and in vivo, Cancer prevention research (Philadelphia, Pa.). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6425935/ (Accessed: 01 November 2023).

Colorectal cancer is a significant public health concern, and the role of diet in its development has been extensively studied. Indeed, according to the American Cancer Society, only around 5% of all colorectal cancer cases are attributable to inherited mutations that cause family cancer syndromes.[1] The other 95% of cases involve external factors, especially diet. In this article, we will explore the relationship between longevity diet and colorectal cancer. Drawing insights from authoritative sources like “How Not to Die” by Dr. Michael Greger and “Outlive” by Dr. Petter Attia, we will also touch upon substances classified as carcinogenic by the World Health Organization (WHO) in the context of this cancer.

Before diving into the evaluation of the scientific literature on this topic, will talk briefly about cancer metabolism and how this can help us to reduce the risk of cancer. Cancer cells have a stronger “appetite” for glucose than healthy cells. This is why a PET scan[2] is one of the potential ways to locate tumors: areas with abnormally high glucose concentrations indicate the possible presence of cancer. Obesity is driven by metabolic dysfunction: when visceral fat accumulates, it helps promote inflammation via the secretion of inflammatory cytokines[3] into circulation. This chronic inflammatory environment creates a conducive environment for healthy cells to become cancerous.[4]

A longevity-focused diet, as advocated by Dr. Greger and Dr. Attia, emphasizes the importance of a plant-based diet rich in whole, unprocessed foods. The longevity diet is centered on fruits, vegetables, whole grains, legumes, and nuts while minimizing the intake of processed and red meats. These dietary principles are particularly pertinent in the prevention of colorectal cancer.

Research from Harvard and the World Health Organization has shown a link between processed and unprocessed red meats and colorectal cancer risk. This was after controlling other diet and lifestyle factors. Consuming large amounts of processed meats, such as bacon, sausages, and hot dogs, has been classified by the WHO as Group 1 carcinogens – substances known to cause cancer. Specifically, they found an 18% increased relative risk of colorectal cancer for every 50 grams of processed meat a day.[5] Additionally, red meat is classified as a Group 2A carcinogen, indicating it is probably carcinogenic to humans. These findings, together with their association with heart disease, underscore the importance of limiting the consumption of these meats.

On the other hand, a diet rich in fiber, found abundantly in fruits, vegetables, whole grains, beans, and nuts has a protective effect against colorectal cancer. Fiber helps maintain a healthy digestive system, aids in regular bowel movements, and promotes increased gut microbiota diversity. Furthermore, the antioxidants and phytochemicals (namely phytate) found in these plant-based foods have been associated with a lower risk of colorectal cancer, via the detoxification of excess iron in the body.

In the battle against colorectal cancer, a longevity diet, as recommended by Dr. Greger and Dr. Attia, can make a significant difference. At Longevity, we prioritize whole, plant-based foods, while minimizing the consumption of processed and red meats, such that individuals can adopt a dietary approach that aligns with a lower risk of colorectal cancer. In the next article, we will talk about the Longevity Diet for breast cancer.

[1] Colorectal cancer risk factors: Hereditary colorectal risk factors (2020) Hereditary Colorectal Risk Factors | American Cancer Society. Available at: https://www.cancer.org/cancer/types/colon-rectal-cancer/causes-risks-prevention/risk-factors.html (Accessed: 01 November 2023).

[2] A PET scan (Positron Emission Tomography) is a medical imaging technique that uses a small amount of radioactive material to create detailed images of internal body structures and functions, helping in the diagnosis and monitoring of various medical conditions.

[3] Cytokines are small proteins that regulate immune responses and cell communication in the body.

[4] Attia, P. and Gifford, B. (2023) Outlive: The Science & Art of Longevity. New York: Harmony.

[5] IARC monographs evaluate red and processed meats (2015) World Health Organization. Available at: https://www.emro.who.int/noncommunicable-diseases/highlights/red-and-processed-meats-cause-cancer.html (Accessed: 01 November 2023).

Type 2 diabetes is a chronic, systemic disease caused by insulin resistance: insulin-sensitive cells become unable to respond appropriately to insulin, which is to uptake glucose.

In this article, we will talk about the Longevity diet for diabetes type 2 management.

Firstly, opt for low glycemic index foods, which are foods that do not cause large spikes in blood glucose levels. The Glycemic Index (GI) is a system that ranks carbohydrate-containing foods based on how quickly and how much the foods cause a rise in blood glucose.[1] Examples of these are wholewheat pasta and rice, wholegrain rice. On the other hand, avoid high glycemic index foods, such as white bread, pasta and rice, sugary beverages and pastries. It is important in this article to make a reference to fructose (particularly high fructose corn syrup), which, according to Dr. Jason Fung (nephrologist and author of The Diabetes Code), is the most dangerous sugar. This is because despite its lower glycemic index compared to glucose, during its metabolism, excess fructose is converted into fat in the liver. In other words, excess fructose contributes to fatty liver disease. This is in turn is a major driver of the development of insulin resistance in the liver, which is the crucial hallmark of type 2 diabetes.

Having said that, fruits are a source of fructose and nevertheless they´re one of the healthiest foods you can eat! As stated by Dr. Michael Greger in How Not to Die, the fibre in fruit has a gelling effect in your stomach and small intestine that slows the release of sugars, and certain phytonutrients in fruits appear to block the absorption of sugar through the gut wall and into your bloodstream. Basically, fibre can reduce the insulin-stimulating effect of fructose.

Secondly, avoid sources of LDL cholesterol. This is because diabetes is a vascular disease; it has microvascular and macrovascular complications, such as atherosclerosis. LDL cholesterol has been implicated in the pathogenesis of atherosclerosis; thus it is best to avoid it, together with saturated and trans fats. Avoid red meats, pastries, processed meats and opt instead for foods rich in HDL cholesterol (which has been proven to have a cardioprotective effect), like avocadoes, soy, beans and wholegrains.

In general, a plant-based diet is effective in not only preventing but also managing type 2 diabetes, because it addresses the root causes of this disease: insulin resistance, lipotoxicity and chronic inflammation.

Lastly, intermittent fasting (with doctor approval) is one of the most efficient and consistent strategies to decrease insulin levels, as maintained by Dr. Jason Fung. A practical way to incorporate this into your diet is by practicing intermittent fasting 3 to 4 times a week, keeping a feeding window of 8 hours day, while being in a fasted state for 16 hours.

The Longevity Nutritional Concept involves a solid menu, carefully designed to reach a balance between the various macronutrients (proteins, carbohydrates and fats), gluten free, rich in fibers and with a low glycemic index, promotes weight loss, restores and regenerates the various metabolic and endocrine body systems. Furthermore, Longevity Nutrition is also by definition always anti-inflammatory. Examples of anti-inflammatory foods include: olive oil, nuts and seats, cruciferous vegetables and berries. Thus, an additional benefit of Longevity Nutrition is a boost of overall health and well-being.

Sources:

The Diabetes Code, by Dr. Jason Fung
How Not to Die, by Dr. Michael Greger

[1] https://www.healthcentral.com/condition/diabetes/eating-insulin-resistance

Sesame seeds are tiny, flat oval shaped seeds with a nutty taste and a subtle crunch. They come in different colors, including white, yellow, black and brown. They are used in bagels, breads, cookies, salads, and snacks and are commonly incorporated in many Asian and Middle Eastern dishes. Sesame oil and tahini (sesame paste) are examples of other uses of sesame seed. They can be consumed raw, dried or roasted.

Sesame seeds are small but they hold incredible nutrition and healing power. They are packed with antioxidants and are rich in vitamins and minerals, such as copper, manganese, magnesium, phosphorus, iron, zinc, omega 6, calcium, selenium and vitamin B1, providing a wide range of health benefits:

Sesame seeds offer a great source of high quality protein as they are made of 20% protein;
Natural anti-inflammatory qualities help chronic diseases (e.g., rheumatoid arthritis);
The antioxidants in sesame seeds detoxify the skin, heal sunburn, combat premature aging, promote glowing skin and may help prevent skin cancer;
Its antibacterial, antifungal, and anti-inflammatory properties help treat hair and scalp infections, irritations and other issues like head lice, dandruff and hair loss;
The iron in the seeds help address fatigue and anemia;
Copper promotes nerve, bone and metabolic health;
The healthy fats in sesame seeds reduce cravings and stimulate fat-burning action;
Its fat contact also facilitate nutrient absorption in the body, like vitamin A, D and E;
Sesame seeds seem promising in anti-cancer effects;
Sesame oil helps improve blood pressure;
The fibre (lignans) in sesame seeds are known for their cholesterol lowering properties;
Ingredients in sesame seeds (magnesium, tryptophan and thiamin) help regulate nerve functioning and transmission, improving pain,mood and sleep;
Sesame seeds support good digestion, colon health and removal of waste.

Vitamin E represents a powerful antioxidant category that protects and repairs cells from oxidative stress. It is a fat-soluble vitamin that is critical for the function of the human body and, fortunately, it is easily found in many foods. Its antioxidant and anti-inflammatory benefits help promote health and treat disease, from inhibiting blood clot formation to enhancing immune response. Higher vitamin E intake has been associated with lower incidence of heart disease, cell protection against free radicals, and potential prevention of age-related macular degeneration and cognitive decline. It also balances hormones, promotes good circulation, repairs damaged skin, stimulates hair growth and helps alleviate fatigue.

Since vitamin E can be found in many foods it is not a commonly found deficiency in people. However, malabsorption caused by certain conditions (e.g., liver disease) may lead to low levels over time if not enough vitamin E is consumed, which can lead to impaired eyesight, infections, poor transmission of nerve impulses and loss of muscle coordination, among other things. Some nuts and cooking oils represent superior food sources of this nutrient and they can easily be included in any diet. No adverse effects have been found from consuming high amounts of vitamin E from food sources, but there are risks associated from excessive doses of supplements. Vitamin E supplements can also interact with several medications.

The following list provides vitamin E rich foods and their Percent Daily Value nutrient information for each serving:

Animal sources:

Abalone — 23% DV per serving
- 3 ounces: 3.4 mg (23% DV)
- 100 grams: 4.0 mg (27% DV)

Goose Meat — 16% DV per serving
- 1 cup: 2.4 mg (16% DV)
- 100 grams: 1.7 mg (12% DV)
Atlantic Salmon — 14% DV per serving
- Half a fillet: 2.0 mg (14% DV)
- 100 grams: 1.1 mg (8% DV)
Rainbow Trout — 13% DV per serving
- 1 fillet: 2.0 mg (13% DV)
- 100 grams: 2.8 mg (19% DV)
Snails — 9% DV per serving
- 1 ounce: 1.4 mg (9% DV)
- 100 grams: 5.0 mg (33% DV)
Crayfish — 8% DV per serving
- 3 ounces: 1.3 mg (8% DV)
- 100 grams: 1.5 mg (10% DV)
Octopus — 7% DV per serving
- 3 ounces: 1.0 mg (7% DV)
- 100 grams: 1.2 mg (8% DV)
Lobster — 6% DV per serving
- 3 ounces: 0.9 mg (6% DV)
- 100 grams: 1.0 mg (7% DV)
Cod (dried) — 5% DV per serving
- 1 ounce: 0.8 mg (5% DV)
- 100 grams: 2.8 mg (19% DV)

Seeds and Nuts:

Sunflower Seeds — 66% DV per serving
- 1 ounce: 10 mg (66% DV)
- 100 grams: 35 mg (234% DV)
Almonds — 48% DV per serving
- 1 ounce: 7.3 mg (48% DV)
- 100 grams: 26 mg (171% DV)
Hazelnuts — 28% DV per serving
- 1 ounce: 4.3 mg (28% DV)
- 100 grams: 15 mg (100% DV)
Pine Nuts — 18% DV per serving
- 1 ounce: 2.7 mg (18% DV)
- 100 grams: 9.3 mg (62% DV)
Peanuts — 16% DV per serving
- 1 ounce: 2.4 mg (16% DV)
- 100 grams: 8.3 mg (56% DV)
Brazil Nuts — 11% DV per serving
- 1 ounce: 1.6 mg (11% DV)
- 100 grams: 5.7 mg (38% DV)
Pistachios — 5% DV per serving
- 1 ounce: 0.8 mg (5% DV)
- 100 grams: 2.9 mg (19% DV)
Pumpkin Seeds — 4% DV per serving
- 1 ounce: 0.6 mg (4% DV)
- 100 grams: 2.2 mg (15% DV)
Pecans — 3% DV per serving
- 1 ounce: 0.4 mg (3% DV)
- 100 grams: 1.4 mg (9% DV)
Cashew Nuts — 2% DV per serving
- 1 ounce: 0.3 mg (2% DV)
- 100 grams: 0.9 mg (6% DV)

Fruits:

Avocado — 14% DV per serving
- Half a fruit: 2.1 mg (14% DV)
- 100 grams: 2.1 mg (14% DV)
Mango — 10% DV per serving
- Half a fruit: 1.5 mg (10% DV)
- 100 grams: 0.9 mg (6% DV)
Kiwifruit — 7% DV per serving
- 1 medium fruit: 1.0 mg (7% DV)
- 100 grams: 1.5 mg (10% DV)
Blackberries — 6% DV per serving
- Half a cup: 0.8 mg (6% DV)
- 100 grams: 1.2 mg (8% DV)
Black Currants — 4% DV per serving
- Half a cup: 0.6 mg (4% DV)
- 100 grams: 1.0 mg (7% DV)
Cranberries (dried) — 4% DV per serving
- 1 ounce: 0.6 mg (4% DV)
- 100 grams: 2.1 mg (14% DV)
Olives (pickled) — 3% DV per serving
- 5 pieces: 0.5 mg (3% DV)
- 100 grams: 3.8 mg (25% DV)
Apricots — 2% DV per serving
- 1 medium fruit: 0.3 mg (2% DV)
- 100 grams: 0.9 mg (6% DV)
Raspberries — 1% DV per serving
- 10 pieces: 0.2 mg (1% DV)
- 100 grams: 0.9 mg (6% DV)

Vegetables:

Red Sweet Pepper (raw) — 13% DV per serving
- 1 medium pepper: 1.9 mg (13% DV)
- 100 grams: 1.6 mg (11% DV)
Turnip Greens (raw) — 10% DV per serving
- 1 cup: 1.6 mg (10% DV)
- 100 grams: 2.9 mg (19% DV)
Beet Greens (cooked) — 9% DV per serving
- Half a cup: 1.3 mg (9% DV)
- 100 grams: 1.8 mg (12% DV)
Butternut Squash (cooked) — 9% DV per serving
- Half a cup: 1.3 mg (9% DV)
- 100 grams: 1.3 mg (9% DV)
Broccoli (cooked) — 8% DV per serving
- Half a cup: 1.1 mg (8% DV)
- 100 grams: 1.5 mg (10% DV)
Asparagus (cooked) — 6% DV per serving
- 4 spears: 0.9 mg (6% DV)
- 100 grams: 1.5 mg (10% DV)
Collards (raw) — 5% DV per serving
- 1 cup: 0.8 mg (5% DV)
- 100 grams: 2.3 mg (15% DV)
Spinach (raw) — 4% DV per serving
- 1 cup: 0.6 mg (4% DV)
- 100 grams: 2.0 mg (14% DV)

Cooking Oils:

Wheat Germ Oil — 135% DV per serving
- 1 tablespoon: 20 mg (135% DV)
- 100 grams: 149 mg (996% DV)
Hazelnut Oil — 43% DV per serving
- 1 tablespoon: 6.4 mg (43% DV)
- 100 grams: 47 mg (315% DV)
Sunflower Oil — 37% DV per serving
- 1 tablespoon: 5.6 mg (37% DV)
- 100 grams: 41 mg (274% DV)
Almond Oil — 36% DV per serving
- 1 tablespoon: 5.3 mg (36% DV)
- 100 grams: 39 mg (261% DV)
Cottonseed Oil — 32% DV per serving
- 1 tablespoon: 4.8 mg (32% DV)
- 100 grams: 35 mg (235% DV)
Safflower Oil — 31% DV per serving
- 1 tablespoon: 4.6 mg (31% DV)
- 100 grams: 34 mg (227% DV)
Rice Bran Oil — 29% DV per serving
- 1 tablespoon: 4.4 mg (29% DV)
- 100 grams: 32 mg (215% DV)
Grapeseed Oil — 26% DV per serving
- 1 tablespoon: 3.9 mg (26% DV)
- 100 grams: 29 mg (192% DV)
Palm Oil — 14% DV per serving
- 1 tablespoon: 2.2 mg (14% DV)
- 100 grams: 16 mg (106% DV)