Good Nutrition Advice

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Tag: healthy fats

good nutrition advice

High Fibre Diet Linked to Heart Healthy Fats

Fiona Wilkinson.

A healthy diet full of fruit and vegetables, such as the Mediterranean diet, is associated with an increase in healthy fats. Researchers found high fibre diet linked to heart healthy fats… In addition, if you like to gain muscles, strength, endurance and speed, look for the best steroids at

These fats can reduce the risk of a number of diseases. A study published in the journal Gut looked at 153 adults; 51 omnivores, 51 vegetarians and 51 vegans. They measured their levels of gut bacteria and a number of metabolites in urine. 88% of vegans, 65% of vegetarians and 30% of omnivores followed a diet that is close to the Mediterranean diet. Higher levels of short chain fatty acids which are really beneficial for health, were found in the vegans and vegetarians. Levels of short chain fatty acids were linked to the quantity of fruit, vegetables, legumes and fibre eaten on a regular basis. The vegetarians and vegans also had lower levels of a compound linked to heart disease (trimethylamine oxide or TMAO). On other related news, if you need quality Home Care Service for your loved ones Checkout this link

It is great to hear even more positive news about the Mediterranean diet. To make your diet more Mediterranean make sure you are eating plenty of wholegrains, fruit, vegetables, nuts, seeds, fish and plant oils. Keep processed meat and red meat to a minimum.

Some Fruits and Vegetables Could be Better than Others

And if you are working on managing your weight, it’s worth knowing that certain fruit and vegetables could be better for weight loss than others. A study published in journal PLOS Medicine analysed data from over 133,000 men and women, most of who worked in healthcare. The research was a partnership between Harvard T.H. Chan School of Public Health and Brigham & Women’s Hospital in Boston. The study took place over 24 years with the participants being monitored every 4 years and the scientists monitored the frequency of around 70 food items.

Eating an extra portion of fruit daily led to weight loss of 0.24kg (0.53lb) and eating an extra portion of vegetables daily led to 0.11kg (0.25lb).

According to this paper, vegetables associated with weight loss were cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. Fruits associated with weight loss included berries, apples and pears which lead to greater weight loss compared with vegetables.


High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome

Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies

Fiona WilkinsonAbout Fiona

I am a Nutrition and Behavioural Psychologist with an MSc in Clinical Nutrition and a PhD in Mental Health. I specialise in long-term weight loss, disordered eating and binge eating. I run both online and in-person programmes to help you with any weight or eating issues you may have picked up over the years. We’re all different and have different needs so I work very much with you as an individual and together we’ll work out a programme to fit you.

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Memory Boosting Foods

Memory boosting foods

Memory boosting foods

MOST of us can be a little forgetful sometimes, but what if you really seem to be forgetting things more than usual?

Well, there are some foods that help boost memory and are also rich in antioxidants which, let’s face it, we could all do with these days. Now where was I? Oh yes, memory boosting foods

Well, according to several recent studies reported in Science Daily, eating blueberries and strawberries could help prevent memory loss in old age. Berries are rich in antioxidants, which protect cells from free-radical damage. But new research has found they can have a direct effect on how neurons in the brain send signals. But berries aren’t the only memory boosting foods.


These delicious fruits (yes, they are classed as a fruit) are a great source of ‘healthy’ fat and a good blood circulation booster. This is important when it comes to brain function, as this enhances blood flow to the brain, helping with healthy brain function.

Oily fish

The essential omega-3 fatty acids found in oily fish such as sardines, herring, trout and mackerel, as well as walnut oil and flaxseeds, or linseeds, are high in Docosahexaenoic acid (DHA), a fatty acid which is vital to maintaining a healthy nervous system.  Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss. Fish also contains iodine, which is known to improve mental clarity.

Whole grains

Whole grains improve circulation and help regulate glucose levels in the blood. The more stable your glucose levels, the easier it is to concentrate, which is one of the reasons why it’s important to eat breakfast in the morning. Apart from revving up your metabolism it keeps your sugar levels balanced and protects against diabetes and heart disease.

Nuts and seeds

Nuts and seeds are a great source of the antioxidant vitamin, E, a lack of which has been linked with cognitive decline as you age. A good intake of vitamin E will help prevent memory loss. Nuts are a great source along with leafy green vegetables, seeds, eggs, brown rice and whole grains.


Blueberries and strawberries contain antioxidants, which are thought to protect brain neurons from damage, build communication receptors between each brain cell, and flush out waste. They also help protect against age-related diseases such as Alzheimer’s. Blackberries are also a great brain booster, as they contain good levels of vitamin C that has long been known to help increase mental agility.


Tomatoes contain lycopene, a powerful antioxidant that helps protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

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Nuts and Olive Oil Equal Statins for Reducing Heart Attack Risk

nuts and olive oilAlready this month we have seen new research that demonstrates how increasing our daily portion of pulses can lower LDL (‘bad’) cholesterol.

This is confirmed by a new clinical trial that says you can protect your heart by eating a diet high in fruit, vegetables, fish, nuts, whole grains and ‘healthy fats’ such as those in olive oil, and by reducing your intake of red meat and dairy products.

This is the prescription for a healthy heart, according to the New England Journal of Medicine. It found that changing the balance of your diet can lessen the risk even before heart-related illness strikes, while previous studies have compared the effects of the diet on people after they have suffered a heart attack or stroke.

In fact, this approach to eating was so beneficial for the people in the study that it was halted early as it would have been unethical not to recommend the diet to all those taking part!

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