15 minute read
Health
By Dr Don Colbert
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If you’re looking to support your immune system and stick to a lowcarb diet, you’re in luck. There are many low-carb Keto Zone® foods that support your immune system. In fact, while refined starches and sugar inhibit immune function, many healthy low-carbohydrate fats, proteins, and vegetables support it.
Here is our Top 15 List! 1. ANTI-INFLAMMATORY SPICES I.E. GINGER AND TURMERIC
Looking for a strong anti-inflammatory, immune-supporting punch? Ginger and Turmeric are potent spices with anti-inflammatory components. In fact, the main compound in turmeric, curcumin, can normalize inflammation, joint pain, and provide a plethora of health benefits.
What’s more, ginger does many of the same things. It promotes whole-body health, supports the immune system, reducing inflammatory and pain responses with its strong antioxidants.
Why is reducing inflammatory responses important in supporting your immune system? Inflammation directly affects the immune system by changing the course of hormones and impacting the immune response.
2. FISH OILS AND OMEGA-3 SOURCES
Like anti-inflammatory spices, omega-3 fats from fish and seafood are foods that support your immune system. In fact, they are some of the most potent compounds to reduce inflammatory hormone production.
It’s vital to have a good ratio of dietary omega-3 fats compared to omega-6 fats. Both are needed for human health, but modern diets are far too high in omega-6 foods (mostly due to processed foods), and too low in omega-3s from fish and seafood, seeds, nuts, and more. Great choices for omega3 fats are salmon, halibut, and tuna.
3. MCT OIL POWDER
While it works differently than omega3 fats, the medium-chain triglycerides in MCT Oil Powder also reduce inflammatory reactions. In fact, studies have shown that MCT oil directly reduces the response of C-reactive protein (a marker for inflammation).
4. HIGH ANTIOXIDANTS FRUITS AND VEGETABLES
Antioxidants are also vital compounds in foods that support your immune system.
Antioxidants fight free radicals that damage all cells and systems, including the immune system, reduce inflammation, and support cellular detoxification.
For example, two high-antioxidant superfoods found in Divine Health Fermented Green Supremefood® and Organic Red Supremefood® that support the immune system in this way are beets, spirulina, and wheatgrass.
Great choices include berries, asparagus, greens, kale, broccoli, cauliflower, and more.
5. OLEOCANTHAL
Oleocanthal is a special compound isolated from high-quality Greek olive oils. While it’s not easy to find it in most commercial olive oils, it can be consumed in Dr. Colbert’s Oleocanthal (Powerful Antioxidant Concentrated from HighPhenolic Extra Virgin Olive Oil).
In fact, it contains disease-fighting antioxidants, anti-inflammatories, and compounds that support heart health. Oleocanthal is so strong it reduces inflammation in similar strength to some medications, like ibuprofen. Additionally, it provides both antibacterial and antiviral action.
Oleocanthal is a compound that absolutely supports your immune system.
6. AVOCADOS
Avocados are another antiinflammatory food. It has fats called phytosterols. They are known to combat the inflammation associated with arthritis. Avocados also contain polyhydroxylated fatty alcohols (PFAs), which are also potent anti-inflammatories. Lastly, avocado’s oleic acid supports digestive tract health to directly boost the immune system.
7. PROTEINS FROM EGGS, MEATS, AND MORE
While many people consume more protein than they need, it is
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See SUPER FOODS on Page 32
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SUPER FOODS
Continued from Page 31
still a vital macronutrient for the immune system. In fact, when people suffer from protein malnutrition, they are typically unable to fight diseases from bacteria or viruses.
The immune system, hormones, cellular growth and repair, and other systems all rely on adequate protein.
8. COLLAGEN AND BONE BROTH
If you’ve been told to eat chicken noodle soup when you’re sick, it’s mostly for the bone broth. The collagen in bone broth and Keto Zone Collagen Powder supports the immune system by:
Providing amino acids and proteins
Fortifying the cells in the digestive tract
Reducing inflammation
9. NATURAL AND SUPPLEMENTAL PROBIOTICS
One very important step to support your immune system is to support your gut. The cells in the digestive tract and the healthy bacteria that live there are vital to the immune system and nourishment of the whole body. There are many ways to get probiotics, or healthy bacteria, in low-carbs foods.
These include probiotics found in Keto Zone Collagen Powder, Organic Green and Red Supremefood®, Keto Zone Living Milled Chia with Probiotics, plain yogurt, kimchi, kombucha and more.
By adding healthy bacteria to your diet, you can support your immune system.
10. GARLIC AND ONIONS
Garlic is a wonderful food to support your immune system.
Garlic’s compounds fight viruses and bacteria’s while supporting cellular detox. Studies show that garlic may be effective in supporting natural immune functions against antibiotic-resistant strains of bacteria and strong viruses.
Additionally, onions support your immune system with antioxidants, anti-bacterial and anti-cancer compounds.
11. LEMONS AND LEMON JUICE
Vitamin C is one of our most studied and well-known antioxidants. Lemons contain vitamin C plus antibacterial components effective throughout the mouth and intestines.
12. BLACK PEPPER, CINNAMON, AND CLOVES
Setting in your spice cupboard are incredibly strong foods that support your immune system (in addition to turmeric and ginger). These include:
Black peppercorns support your immune system with potent antioxidants like piperine and antiinflammatory compounds.
Cinnamon is not only known for being anti-inflammatory, but it’s cinnamaldehyde can also fight infections directly. It inhibits Salmonella, Staphylococcus aureus, and Helicobacter pylori. What’s more, it can fight tooth decay and supports the immune response to infection.
Cloves, like cinnamon, are a spice that supports immune health, fights bacteria, and fights free radicals.
13. CAULIFLOWER AND BROCCOLI
Cauliflower and broccoli are amazing vegetables. In addition to antioxidants that fight oxidative stress, their nutrients specifically support cellular detoxification to keep cells healthy and thriving. This includes both Phase 1 and Phase 2 of cellular detoxification.
14. APPLE CIDER VINEGAR
Organic apple cider vinegar is an ingredient in many folk medicine cures. It is known to fight both bacterial and viral infections, yeasts, and more. Importantly, you should never drink it straight. Always dilute to just 1-2 tablespoons per 8 ounces liquid to protect your esophagus.
15. WATER, GREEN TEA, AND BLACK TEA
Green and black tea are packed full of antioxidants that fight free radicals, fight bacteria, and support your immune system. In fact, their specific nutrients fight microbes in the mouth.
And water? Not only is it necessary for life, but it’s also necessary for the immune system. Especially during times of viral outbreak, it’s important to stay hydrated and keep your mouths and airways moist.
BONUS: INTRODUCING DR. COLBERT’S IMMUNE SUPPORT!
In addition to consuming immunesupporting foods, now you can also support your immune system with Dr. Colbert’s Immune Support supplement. Dr. Colbert has designed this product specifically to promote healthy skin, gut health, connective tissue, and immune function.
Get yours today!
BOTTOM LINE
You don’t have to go shopping for extravagant foods to eat super foods that support your immune system. In fact, many on our list are likely already in your home. Support your immune system this year with healthy Keto Zone foods and supplements! © All rights reserved 2022 - Dr. Don Colbert.>
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Cholesterol Savvy? Take Our Cholesterol Quiz: Facts And Myths
By Dr Don Colbert
Are you cholesterol savvy? For decades, cholesterol risks, numbers, and information have been confusing, misguided, or even downright wrong. We all have cholesterol. A cholesterol measurement is one of the most common laboratory tests ordered, but does it give you the real picture of your heart health and risk? Take our cholesterol quiz to separate facts and myths and find out if you are cholesterol savvy.
CHOLESTEROL QUIZ QUESTIONS
Want to test your knowledge before reading the answers? Jot down your thoughts and decide which statements are facts and which are myths.
Most of the cholesterol in the blood stream originates from the diet.
Cholesterol is required for the body to synthesize Vitamin D.
Cholesterol dissolves into the blood making it thick.
Cholesterol numbers are primarily altered by diet and exercise.
Heart attack sufferers almost always have high cholesterol.
High triglycerides are more concerning than high cholesterol.
Avocado oil is higher in cholesterol than olive oil.
Inflammation is a primary factor in heart condition risk.
All LDL cholesterol is harmful.
Statins are completely safe and effective.
CHOLESTEROL QUIZ: FACTS AND MYTHS
Cholesterol Statement #1: The Majority Of Cholesterol In The Blood Stream Originates From The Diet.
Myth.
Only about 20% of the cholesterol in your body comes from your diet. The rest is synthesized your liver and intestines.
Cholesterol Statement #2: Cholesterol Is Required For The Body To Synthesize Vitamin D.
Fact.
Cholesterol is a waxy, whitishyellow fat. Cholesterol is needed to make vitamin D, hormones (including testosterone and estrogen), and fat-dissolving bile acids. It is a vital building block in cell membranes. Cholesterol can be found in every cell in the body.
Cholesterol Statement #3: Cholesterol Dissolves Into The Blood Making It Thick.
Myth.
Cholesterol doesn’t dissolve in the blood, kind of like how fat won’t dissolve in water. Instead, cholesterol bonds to carriers called lipoproteins. Lipoproteins are made up of cholesterol on the inside with a layer of protein on the outside. These carriers transport cholesterol between cells to be used for various biological functions.
When cholesterol is oxidized, it can embed into the artery wall which can lead to plaques and blockages.
Cholesterol Statement #4: Cholesterol Numbers Are Primarily
Altered By Weight Loss, Diet And Exercise.
Fact.
While your absolute cholesterol number is highly influenced by your familial history, age, sex, and ethnicity, changes in total cholesterol are primarily achieved by weight loss (if overweight), diet, and exercise.
Statement #5: All Ldl Cholesterol Creates Plaques In Arteries.
Myth.
As most people know, there are two primary types of cholesterol, Low-density lipoproteins (LDL) and High-density lipoproteins (HDL) cholesterol.
LDL cholesterol is taught as “bad,” and HDL as “good.” But there’s more to it than that.
See CHOLESTEROL on Page 34
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CHOLESTEROL
Continued from Page 33
There are two sub-groups of LDL particles. LDL subtype A is a large fluffy cholesterol particle that is less prone to oxidation and less likely to stick to arterial walls. LDL subtype B is a smaller and denser particle that is easily oxidized and more likely to build up in the arteries.
Subtype A LDL cholesterol is not necessarily a threat, and only oxidized LDL cholesterol forms plaques.
Cholesterol Statement #6: Heart Attack Sufferers Almost Always
Have High Cholesterol.
Myth.
While high LDL cholesterol (specifically, high LDL subset B) is one of many risk factors of heart conditions and heart attacks, many people who have heart attacks have “normal” cholesterol levels.
When assessing risk, we should look at our heart illness risk overall, including weight, blood glucose, lifestyle, inflammation markers, blood pressure, triglycerides, and
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specifically LDL Subst B cholesterol numbers. It is not the primary risk factor.
Cholesterol Statement #7: High
Triglycerides Levels Are Completely Independent Of Cholesterol Levels.
Myth.
Interestingly, more and more practitioners are looking at the ratio of triglycerides (TG) to HDL. In fact, when you calculate this ratio, you can infer your health risk of cardiovascular issues, blood sugar issues, inflammation and more.
Divide your triglycerides by your HDL cholesterol levels. Studies have found that several 1.0 or less is likely indicative of lower risk, and a number of 3.0 or more of highest risk.
Interestingly, a lower ratio is also linked to healthier LDL subset particle size (less subset B).
STATEMENT #8: AVOCADO OIL IS HIGHER IN CHOLES-
TEROL THAN OLIVE OIL.
Myth.
Both avocado oil and olive oil have zero milligrams of cholesterol. Foods derived from plants do not contain cholesterol.
Statement #9: Inflammation Is A Primary Factor In Heart Condition Risk.
Fact.
Cholesterol is an active compound in the body. It reacts to oxidative stress and inflammation. Here’s how:
As free radicals move throughout the body and damage cells, cumulative oxidative stress rises. Next, the body mounts an inflammatory response and cholesterol comes into patch things up.
When cholesterol can also become damaged and oxidized by free radicals. Oxidized cholesterol is sticky. It can embed into artery walls and potentially form plaques
and blockages.
Cholesterol Statement #10: Statins Are Completely Safe And Effective.
Myth.
While statins may be right for some patients, no medication is completely safe, and no medication is completely effective.
While it is true that statins typically lower overall cholesterol, there are some harmful side effects of which you should be aware.
First, statins may lower total cholesterol too much. This can lead to inadequate cholesterol levels for proper brain function (25% of cholesterol is in the brain). It can also interfere with and inhibit the benefits of omega-3 fats. Statins metabolize omega-6 fatty acids which work against omega-3s and can promote resistance to insulin, and elevated blood glucose levels.
Like most medications, statins include a risk of damage to organs and systems in the body.
Lastly, chronic use of statins has also been shown to interfere with the body’s production of coenzyme Q10 (CoQ10). CoQ10 is critical for immune and nervous system health, and bolsters heart health, proper muscle function, and healthy blood pressure, among much else. If you are on statins, it is very important to supplement with CoQ10.
HOW’D YOU SCORE?
Are you savvy about cholesterol? Well, if you weren’t before, you are now. And there’s great news! Most heart condition risk can be strongly influenced by lifestyle. Weight changes, anti-inflammatory foods, diets high in antioxidants, exercise, cessations from smoking, and more can help you reduce triglycerides, LDL subset B cholesterol, blood pressure, and more. What’s more, these can all improve your HDL cholesterol, too!
Get Cholesterol Savvy: Where To Start?
Unsure where to start? After taking our cholesterol quiz, do you want to improve your knowledge and health? The Keto Zone® can help you achieve your weight and health goals!
Get started today with our complete Keto Zone Starter Kit. You’ll get everything you need to get in the Keto Zone!
BOTTOM LINE
Cholesterol can be confusing. However, the more you know, the more you can make needed changes for heart health. Thanks for taking our cholesterol quiz. From here, focus on whole body health, specific LDL cholesterol, blood pressure, triglycerides, and HDL levels. Eat healthy in the Keto Zone, exercise, and protect your heart! >
