- Contributes to inflammation/atherosclerosis, adipose (fat) cells produce estrogen (may contribute to hormone sensitive cancers) 

- Limit Process Meat

   including sausage, hot dogs, salami, bologna, bacon, ham, ground meat

- Limit Red Meat

   mammalian muscle: beef, veal, pork, lamb, horse, goat

- Limit Trans Fats

  hydrogenated vegetables oils or animal products

  including margarine, shortening, pastries such as doughnuts, cakes, cookies, croissants, muffins, pies, foods fried in high heat and/or reused oil including potatoes such as French fries, snacks such as potato chips, corn chips, microwave popcorn, breakfast cereals, candy

- Limit butter, cheese, ice cream, sour cream, mayonnaise, certain oils (including coconut oil, palm oil, soybean oil, corn oil, sunflower oil), chicken fat, egg yolk, condiments (including gravy and creamy salad dressing), nut butters with hydrogenated oils, chocolate

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- Limit sugar-sweetened beverages such as soda/lemonade, sweets (including pastries, cookies, candies), alcohol (alcohol also converts to fats)., and many cereals.

LIMIT SALT

- Limit salt to  2300mg (~1 teaspoon) daily.  Consider flavoring with herbs, spices, garlic, and ginger.

LIMIT ALCOHOL​

- Limit alcohol: none is healthier.  (max: women 1 drink per 24 hours, men 2 drinks per 24 hours), carcinogenic

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LIMIT PROCESSED FOODS

- Processed Foods remove fiber.  Eating out and packaged foods often contain added fats, sugars, and salt.

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LIMIT SUPPLEMENTS

- Most supplements are not recommended and can even be toxic.  Learn why by clicking here.  Discuss with doctor.

LIMIT FAD DIETS

- Low Carb or Paleolithic are NOT recommended

+ Plant Based low fat and/or Plant Based Mediterranean are optimal.