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WTNH.com staff Published: July 4, 2017, 10:37 am

(WTNH) As Americans fire up their grills for their 4th of July barbecues, they are throwing more beef onto the grills.

Thanks to lower prices and more disposable income, Americans are purchasing more beef from grocery stores.

The increase in beef consumption is also due to a guarded thumbs-up coming from the wellness community. The once maligned meat is now seen by many consumers as part of a well-balanced diet.

Related Content:Safety tips for grilling this holiday weekend

Americans ate about 55 pounds of beef in 2016, up slightly from 2015.

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More Americans incorporating beef into diet - WTNH Connecticut News (press release)

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Diet and Exercise Information - get healthy recipes, fitness ...

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An in-depth report on how to build the best diet for your heart's health.

Diet - heart health

Heart-Healthy Diet Guidelines

Key recommendations for a heart-healthy diet include:

New Guidelines on Triglycerides and Heart Health

In 2011, the American Heart (AHA) emphasized in a scientific statement that diet and lifestyle changes are essential for patients with high triglyceride levels. Triglycerides are blood fats associated with unhealthycholesterol levels and increased risk for heart disease. In addition to the standard advice on limiting saturated and trans fats, the AHA recommends that people with unhealthy triglyceride levels should:

The goals of a heart-healthy diet are to eat foods that help obtain or maintain healthy levels of cholesterol and fatty molecules called lipids. You can achieve this by:

Any diet should also help keep blood pressure and weight under control. It is also extremely important to limit daily salt (sodium) intake.

The American Heart Associations (AHA) current dietary and lifestyle guidelines recommend:

Balance calorie intake and physical activity to achieve or maintain a healthy body weight. (Controlling weight, quitting smoking, and exercising regularly are essential companions of any diet program. Try to get at least 30 minutes, and preferably 45 - 60 minutes, of daily exercise.)

Eat a diet rich in a variety of vegetables and fruits. Vegetables and fruits that are deeply colored (such as spinach, carrots, peaches, and berries) are especially recommended as they have the highest micronutrient content.

Choose whole-grain andhigh-fiber foods. These include fruits, vegetables, and legumes (beans). Good whole grain choices include whole wheat, oats/oatmeal, rye, barley, brown rice, buckwheat, bulgur, millet, and quinoa.

Eat fish, especially oily fish, at least twice a week (about 8 ounces/week). Oily fish such as salmon, mackerel, and sardines are rich in the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Consumption of these fatty acids is linked to reduced risk of sudden death and death from coronary artery disease.

Get at least 5 - 10% of daily calories from omega-6 fatty acids, which are found in vegetable oils such as sunflower, safflower, corn, and soybean as well as nuts and seeds.

Limit daily intake of saturated fat (found mostly in animal products) to less than 7% of total calories, trans fat (found in hydrogenated fats and oils, commercially baked products, and many fast foods) to less than 1% of total calories, and cholesterol (particularly in egg yolks, whole-fat dairy products, meat,and shellfish) to less than 300 mg per day. Choose lean meats and vegetable alternatives (such as soy). Select fat-free and low-fat dairy products. Grill, bake, or broil fish, meat, and skinless poultry.

Use little or no salt in your foods. Reduce or avoid processed foods that are high in sodium (salt). Reducing salt can lower blood pressure and decrease the risk of heart disease and heart failure. We should all try to limit sodium intake to no more than 1,500 milligrams a day (less than teaspoon of salt).

Cut down on beverages and foods that contain added sugars (corn syrups, sucrose, glucose, fructose, maltrose, dextrose, concentrated fruit juice, honey). The AHA recommends that women consume no more than 6 teaspoons (100 calories) of added sugar daily and that men consume no more than 9 teaspoons (150 calories).

If you consume alcohol, do so in moderation. The AHA recommends limiting alcohol to no more than 2 drinks per day for men and 1 drink per day for women.

People with existing heart disease should consider taking omega-3 fatty acid supplements (850 - 1,000 mg/day of EPA and DHA). For people with high triglyceride levels, higher doses (2 - 4 g/day) may be appropriate. The AHA recommends against taking antioxidant vitamin supplements (C, E, beta-carotene) or folic acid supplements for prevention of heart disease.

Women who are pregnant or breastfeeding should avoid eating fish that is high in mercury content (shark, swordfish, mackerel, and tile fish). Choose fish and shellfish that are lower in mercury content and eat about 12 ounces/week. The AHA recommends a higher weekly fish amount for women than for men. However, women of childbearing age should limit tuna to 6 ounces a week to reduce the risks for mercury contamination.

Atherosclerosis, the build-up of plaque in the arteries, begins in childhood. It is important for children and adolescents to adopt a heart-healthy diet to help prevent the development of heart disease later in life. Children should eat foods that are low in saturated fat, trans fat, and cholesterol. These foods include:

Fruits and vegetables

Whole grains

Low-fat and nonfat dairy products

Beans, fish, and lean meats

Increasing evidence suggests that vitamin D deficiencies in children and adolescents may be associated with high blood pressure, unhealthy cholesterol levels, and high blood sugar levels, which put patients at increased risk of heart disease, diabetes, and metabolic syndrome. The American Academy of Pediatrics recommends that children and adolescents get a daily intake of at least 400 IU of vitamin D daily from food or supplement sources. [For more information, see Vitamins in Nutrition Basics section of this report.]

Some fat is essential for normal body function. Fats can have good or bad effects on health, depending on their chemistry. The type of fat may be more important than the total amount of fat when it comes to reducing heart disease risk. Monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA) are good fats that help promote heart health, and should be the main type of fats consumed. Saturated fats and trans fats (trans fatty acids) are bad fats that can contribute to heart disease, and should be avoided or limited.

Current dietary guidelines for heart health recommend that:

Total fat from all fat sources should be 25 - 35% of total daily calories.

Monounsaturated fatty acids (found in olive oil, canola oil, peanut oil, nuts, and avocados) and omega-3 polyunsaturated fatty acids (found in oilyfish, canola oil, flaxseed, and walnuts) should be the first choice for fats.

Omega-6 polyunsaturated fatty acids (corn, safflower, sunflower, and soybean oils and nuts and seeds) are the second choice and should account for 5 - 10% of total calories as part of total fat intake. Linoleic acid, the main omega-6 fatty acid found in food, has anti-inflammatory properties. Higher intakes of omega-6 fatty acids may help lower blood pressure and reduce diabetes risk.

Limit saturated fat (found predominantly in animal products, including meat and whole-fat dairy products, as well as coconut, palm kernel and palm oils, and cocoa butter) to less than 7% of total daily calories.

Limit trans fats (found in stick margarine, commercial baked goods, snack and fried foods) to less than 1% of total calories.

All fats, good or bad, are high in calories compared to proteins and carbohydrates. In order to calculate daily fat intake, multiply the number of fat grams eaten by nine (one fat gram provides 9 calories, whether it's oil or fat) and divide by the number of total daily calories desired. One teaspoon of oil, butter, or other fats provides about 5 grams of fat. All fats, no matter what source they are from, add the same calories. The American Heart Association recommends choosing fats and oils that have less than 2 grams of saturated fat per tablespoon.

Try to replace saturated fats and trans fatty acids with unsaturated fats from plant and fish oils. Omega-3 fatty acids, which are found in fish and some plant sources, are a good source of unsaturated fats. Generally, two servings of fish per week provide a healthful amount of omega-3 fatty acids.

Fish oil dietary supplements are another option. Fish and fish oil supplements contain docasahexaenoic (DHA) and eicosapentaenoic (EPA) acids, which have significant benefits for the heart. Patients with heart disease, heart failure, or those who need to lower triglyceride levels may in particular benefit from fish oil supplements, provided under a doctors consultation.

Fat Substitutes. Fat substitutes added to commercial foods or used in baking, deliver some of the desirable qualities of fat, but they do not add as many calories. They cannot be eaten in unlimited amounts. They are considered most useful for helping keep down total calorie count.

A number of other fat-replacers are also available. Although studies to date have not shown any significant adverse health effects, their effect on weight control is uncertain, since many of the products containing them may be high in sugar. People who learn to cook using foods naturally lacking or low in fat eventually lose their taste for high-fat diets, something that may not be true for those using fat substitutes.

Carbohydrates are either complex (as in starches) or simple (as in sugars). One gram of carbohydrates provides four calories. The current general recommendation is that carbohydrates should provide 50 - 60% of the daily caloric intake. Many studies report that people can protect their heart and circulation by eating plenty of fruits and vegetables.

Complex Carbohydrates (Fiber). Complex carbohydrates found in whole grains and vegetables are preferred over those found in starch-heavy foods, such as pastas, white-flour products, and white potatoes. Most complex carbohydrates are high in fiber, which is important for health. Whole grains are extremely important for people with diabetes or those at risk for it.

Dietary fiber is an important component of many complex carbohydrates. It is found only in plants. Fiber cannot be digested by humans but passes through the intestines, drawing water with it, and is eliminated as part of feces content. The recommended daily intake of dietary fiber for heart protection is at least 25 grams for women and 38 grams for men ages 19 to 50. Older women and men need at least 21 and 30 grams of fiber, respectively.

Different fiber types may have specific benefits:

Insoluble fiber (found in wheat bran, whole grains, seeds, nuts, legumes, and fruits and vegetables) may help achieve weight loss. Consuming whole grains on a regular basis may lower the risk for heart disease and heart failure, improve factors involved with diabetes, and lower the risk for type 2 diabetes. High consumption of nuts (such as almonds, macadamia, and walnuts) may be highly heart protective, independent of their fiber content.

Soluble fiber (found in dried beans, oat bran, barley, apples, and citrus fruits) may help achieve healthy cholesterol levels and possibly reduce blood pressure as well.

Soluble fiber supplements, such as those that contain psyllium or glucomannan, may also be beneficial. Psyllium is taken from the husk of a seed and is very effective for lowering total and LDL cholesterol. It is found in laxatives (Metamucil), breakfast cereals, and other products. People who increase intake of soluble fiber should also drink more water to avoid cramps.

Simple Carbohydrates (Sugar). Doctors recommend that no more than 10% of daily calories should come from sugar. (Currently, Americans eat nearly half a pound of sugar a day on average, and sugar intake constitutes 25% of a day's calories.) Sugars are usually one of two types:

High levels of sugar consumption -- whether fructose or sucrose -- are associated with higher triglycerides and lower levels of HDL cholesterol, the so-called good cholesterol. The high consumption of sugar is contributing to our current obesity epidemic. Soda, other sweetened beverages, and fruit juice are major causes of childhood obesity.

The American Heart Association recommends eating nutrient-rich fruits and vegetables instead of sugar-sweetened beverages and food products with added sugars. Women should consume no more than 6 teaspoons (100 calories) of added sugar daily and men no more than 9 teaspoons (150 calories).

Be aware that nutrition labels on food packages do not distinguish between added sugar and naturally occurring sugar. Ingredients that indicate added sugars include corn sweetener, corn sugar, high fructose corn syrup, fruit juice concentrates, honey, molasses, and any sugar molecules ending in ose (dextrose, fructose, glucose, lactose, maltose, sucrose).

Protein is found in animal-based products (meat, poultry, fish, and dairy) as well as vegetable sources such as beans, soy, nuts, and whole grains. In general, doctors recommend that proteins should provide 12 - 20% of daily calories. One gram of protein contains four calories. Protein is important for strong muscles and bones. The best sources of protein are fish, poultry, and soy. Restrict intake of red meat or any meat that is not lean.

Dietary Cholesterol. Animal-based protein contains dietary cholesterol. High amounts of dietary cholesterol occur in meat, whole fat dairy products, egg yolks, and shellfish. (Plant foods, such as fruits, vegetables, nuts, grains, do not contain cholesterol.) The American Heart Association recommends no more than 300 mg of dietary cholesterol per day for the general population and no more than 200 mg daily for those with high cholesterol or heart disease.

Fish. Fish is probably the best source of protein. Evidence suggests that eating moderate amounts of fish (twice a week) may improve triglyceride and HDL levels and help lower the risks for death from heart disease, dangerous heart rhythms, blood pressure, a tendency for blood clots, and the risk for stroke.

The most healthy fish are oily fish such as salmon, mackerel, trout, sardines, or albacore ("white") tuna, which are high in omega-3 fatty acids. On average, three capsules of fish oil (preferably as supplements of DHA-EPA) are about equivalent to eating one serving of fish.

Most guidelines recommend eating fish at least twice a week. Doctors may recommend that people with heart disease or high triglyceride levels consume extra quantities or take DHA-EPA supplements. Target goals for DHA-EPA consumption are at least 500 mg/day for people without clinical signs of heart disease and 800 - 1,000 mg/day for people with heart disease or heart failure.

Women of childbearing age or nursing mothers should avoid fish that contains high amounts of mercury (such as shark, swordfish, golden bass, and king mackerel) and limit intake of tuna to 6 ounces/week. They should, however, try to eat at least 12 ounces/week of a variety of lower mercury-containing fish and shellfish (such as catfish, salmon, haddock, perch, tilapia, trout, crab, shrimp, and scallops). Most doctors agree that the benefits of fish intake (especially from low-mercury fish) outweigh the potential risks.

Soy. Soy is an excellent food. It is rich in both soluble and insoluble fiber, omega-3 fatty acids, and provides all essential proteins. Soy proteins have more vitamins and minerals than meat or dairy proteins. They also contain polyunsaturated fats, which are better than the saturated fat found in meat. The best sources of soy protein are soy products (such as tofu, soy milk, and soybeans). Soy sauce is not a good source. It contains only a trace amount of soy and is very high in sodium.

For many years, soy was promoted as a food that could help lower cholesterol and improve heart disease risk factors. But an important review of studies found that soy protein and isoflavone supplement pills do not have a major effect on cholesterol or heart disease prevention. The American Heart Association still encourages patients to include soy foods as part of an overall heart healthy diet but does not recommend using isoflavone supplements.

Meat and Poultry. For heart protection, choose lean meat. Saturated fat in meat is the primary danger to the heart. The fat content of meat varies depending on the type and cut. It is best to eat skinless chicken or turkey. The leanest cuts of pork (loin and tenderloin), veal, and beef are nearly comparable to chicken in calories and fat as well as their effect on LDL and HDL levels. However, in terms of heart health, fish or beans are better choices.

Dairy Products. The best dairy choices are low-fat or fat-free products. Substituting low-fat dairy products can help lower blood pressure and lower the incidence of factors related to type 2 diabetes and heart disease (insulin resistance, high blood pressure, and unhealthy cholesterol).

Antioxidant Vitamins. Vitamins E and C have been studied for their health effects because they serve as antioxidants. Antioxidants are chemicals that act as scavengers of particles known as oxygen-free radicals (also sometimes called oxidants). High intake of foods rich in these vitamins (as well as other food chemicals) have been associated with many health benefits, including prevention of heart problems.

Although some older research initially observed favorable effects from vitamin E in preventing blood clots and preventing build-up of plaque on blood vessel walls, many recent studies have found no heart protection from either vitamin E or C supplements. Supplements of vitamin E, vitamin C, and beta-carotene are not recommended.

B Vitamins (Folic Acid). Deficiencies in the B vitamins folate (known also as folic acid), B6, and B12 have been associated with a higher risk for heart disease in some studies. Such deficiencies produce higher blood levels of homocysteine, an amino acid that has been associated with a higher risk for heart disease, stroke, and heart failure.

While major studies have indicated that B vitamin supplements help lower homocysteine levels, they do not protect against heart disease, stroke, or dementia (memory loss). Some researchers think that homocysteine may be a marker for heart disease rather than a cause of it.

Vitamin D. Vitamin D, in addition to promoting bone health, may also be important for heart health. In studies, people who were vitamin D deficient appeared to have an increased risk for heart-related deaths. Other studies have suggested that children and adolescents who have low blood levels of vitamin D may be at increased risk of developing heart disease and diabetes. More research is needed.

Dietary sources of vitamin D include fatty fish (such as salmon, mackerel, andtuna), egg yolks, liver, and vitamin D-fortified milk, orange juice, or cereals. Sunlight is also an important source of vitamin D. However, many Americans do not get enough vitamin D solely from diet or exposure to sunlight and may require supplements.

At this time, there is no standard recommendation for whether people should take vitamin D supplements for heart health, or at what dosages. Many doctors recommend that for bone and overall health, children and teenagers should get at least 400 IU of vitamin D daily, adults under age 50 should get 400 - 800 IU daily, and adults over age 50 should get 800 - 1,000 IU daily.

Potassium. A potassium-rich diet can provide a small reduction in blood pressure. Potassium-rich foods include bananas, oranges, pears, prunes, cantaloupes, tomatoes, dried peas and beans, nuts, potatoes, and avocados. Potassium supplements should not be taken by patients without checking with your doctor first. For those using potassium-sparing diuretics (such as spironolactone), or have chronic kidney problems, potassium supplements may be very dangerous.

Magnesium. Some studies suggest that magnesium supplements may cause small but significant reductions in blood pressure. The recommended daily allowance of magnesium is 320 mg. People who live in soft water areas, who use diuretics, or who have other risk factors for magnesium loss may require more dietary magnesium than others.

Calcium. Calcium regulates the tone of the smooth muscles lining blood vessels. Studies have found that people who consume enough dietary calcium on a daily basis have lower blood pressure than those who do not. The effects of extra calcium on blood pressure, however, are mixed, with some studies showing higher pressure with calcium supplementation. Studies have indicated that calcium supplements do not prevent heart disease andsome controversial reports suggest that they might even increase risk.

Some sodium (salt) is necessary for health, but the amount is vastly lower than that found in the average American diet. High salt intake is associated with high blood pressure (hypertension). Everyone should restrict their sodium intake to less than 1,500 mg a day. This is particularly important for people over age 50, those who have high blood pressure, and African-Americans. Limiting sodium can help lower blood pressure and may also help protect against heart failure and heart disease.

Some people (especially African-Americans, older adults, people with diabetes, and people with a family history of hypertension) are salt sensitive, which means their blood pressure responds much more to salt than other people. People with salt sensitivity have a higher than average risk of developing high blood pressure as well as other heart problems

Simply eliminating the use of salt at the table eating can help. But it is also important to reduce or avoid processed and prepared foods that are high in sodium. Spices can be used in place of salt to enhance flavor.

Salt substitutes, such as Nusalt and Mrs. Dash (which contain mixtures of potassium, sodium, and magnesium), are available, but they can be risky for people with kidney disease or those who take blood pressure medication that causes potassium retention. For people without risks for potassium excess, adding potassium-rich foods to a diet can help.

Here are some tips to lower your sodium (salt) intake:

Water. People with certain medical conditions, (such as heart failure), that cause fluid retention may need to restrict their intake of water and other fluids.

Alcohol. A number of studies have found heart protection from moderate alcohol intake (one or two glasses a day). The benefits reported include higher HDL levels, blood clot prevention, and anti-inflammatory properties plus lower rates of heart failure and heart attack. Although red wine is most often cited for healthful properties, any type of alcoholic beverage appears to have similar benefit.

However, alcohol abuse can increase the risk of high blood pressure and many other serious problems. Men should limit their intake to an average of no more than one or two drinks a day, and women (especially those at risk for breast cancer) and thinner people should only have one drink a day. (A drink is equivalent to a 12-ounce bottle of beer, a 5-ounce glass of wine, or a 1.5-ounce shot of hard liquor.)

Overuse of alcohol can also lead to many heart problems. People with high triglyceride levels should drink sparingly if at all because even small amounts of alcohol can significantly increase blood triglycerides. Pregnant women, people who can't drink moderately, and people with liver disease should not drink at all. People who are watching their weight should be aware that alcoholic beverages are very high in calories.

Coffee and Tea. Coffee drinking is associated with small increases in blood pressure, but the risk it poses is very small in people with normal blood pressure. Moderate coffee consumption (1 - 2 cups a day) poses no heart risks and long-term coffee consumption does not appear to increase the risk for heart disease in most people, even if they consume large daily amounts.

Although both black and green tea contain caffeine, they are safe for the heart. Tea contains chemicals called flavonoids that may be heart protective.

The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants. The diet consists of fruits, vegetables, and unsaturated good fats, particularly olive oil. Olive oil has been associated with lower blood pressure, a lower risk for heart disease, and possible benefits for people with type 2 diabetes. Researchers think that the main health benefit of olive oil is oleic acid, which is a type of monounsaturated fatty acid. Olive oil also contains polyphenols, which are phytochemicals that contain antioxidant properties. Virgin olive oil, which comes from the first pressing of olives, contains a higher polyphenol content than refined olive oil, which comes from later pressings.

There are several variations to the Mediterranean diet, but general recommendations include:

Even though fats make up about 40% of the calories found in the traditional Mediterranean diet, they are mostly unsaturated. Growing evidence continues to support the heart-protective properties of the Mediterranean diet. Research has shown that such a diet prevents heart disease, reduces the risk for a second heart attack and helps cholesterol-lowering statin drugs work better. (Despite claims, garlic does not help lower LDL "bad "cholesterol, though it adds flavor to many Mediterranean recipes.)

Seniors who combine a Mediterranean diet with healthy lifestyle habits have been found to live longer lives. Many doctors regard the Mediterranean diet to be as good as the American Heart Association low-fat diet for preventing recurrence of heart attack, stroke, or other heart events.

Premenopausal women on the diet should eat foods rich in iron or vitamin C, which aids in iron absorption. Women should also ask their doctor if they need a calcium supplement because they consume fewer dairy products. People should avoid wine if they have risk factors for complications from alcohol. Such people include women who are pregnant or at risk for breast cancer and anyone prone to alcohol abuse.

The salt-restrictive DASH diet (Dietary Approaches to Stop Hypertension) is proven to help lower blood pressure, and may have additional benefits for preventing heart disease, stroke, and heart failure. Effects on blood pressure are sometimes seen within a few weeks. This diet is rich in important nutrients and fiber. It also provides far more potassium (4,700 mg/day), calcium (1,250 mg/day), and magnesium (500 mg/day) -- but much less sodium -- than the average American diet.

A diet that is effective in lowering blood pressure is called Dietary Approaches to Stop Hypertension (DASH).

DASH diet recommendations:

Low carbohydrate diets generally restrict the amount of carbohydrates but do not restrict protein sources.

The Atkins diet restricts complex carbohydrates in vegetables and, particularly, fruits that are known to protect against heart disease. The Atkins diet also can cause excessive calcium excretion in urine, which increases the risk for kidney stones and osteoporosis.

Low-carb diets, such as South Beach, The Zone, and Sugar Busters, rely on a concept called the "glycemic index," or GI, which ranks foods by how fast and how high they cause blood sugar levels to rise. Foods on the lowest end of the index take longer to digest. Slow digestion wards off hunger pains. It also helps stabilize insulin levels. Foods high on the glycemic index include bread, white potatoes, and pasta, while low-glycemic foods include whole grains, fruit, lentils, and soybeans.

There has been debate about whether Atkins and other low-carbohydrate diets can increase the risk for heart disease, as people who follow these diets tend to eat more animal-saturated fat and protein and less fruits and vegetables. In general, these diets appear to lower triglyceride levels and raise HDL (good) cholesterol levels. Total cholesterol and LDL (bad) cholesterol levels tend to remain stable or possibly increase somewhat. However, large studies have not found an increased risk for heart disease, at least in the short term. In fact, some studies indicate that these diets may help lower blood pressure.

Low-carbohydrate diets help with weight loss in the short term, possibly better than diets that allow normal amounts of carbohydrates and restrict fats. However, overall, there is not good evidence showing long-term efficacy for these diets. Likewise, long-term safety and other possible health effects are still a concern, especially since these diets restrict healthy foods such as fruit, vegetables, and grains while not restricting saturated fats.

Dietary guidelines recommend keeping total fat intake to 20 - 30% of total daily calories, with saturated fat less than 10% of calories. Very low-fat diets generally restrict fat intake to 20% or less of total daily calories. The Ornish program, recommended for some heart disease patients, limits fats even more drastically. It aims to reduce saturated fats as much as possible, restricting total fat to 10%, and increasing carbohydrates to 75% of calories.

The Ornish program is a very demanding regimen:

Benefits of Low-Fat Diets. Low-fat programs may help keep weight off. Low-fat diets that are high in fiber, whole grains, legumes, and fresh produce offer health advantages in addition to their effects on cholesterol. These foods are also lower on the glycemic index than high-glycemic foods, such as bread, potatoes, and pasta. Lowering the glycemic index (by, for example, cutting down on starchy vegetables and replacing pasta with whole grains) may help increase weight loss and heart benefits for high-carbohydrate diets.

While claims regarding a significant reduction in angina and even reduction in coronary artery stenosis have been made by the Ornish program directors, actual regression in atherosclerosis or prevention of heart disease has only been shown in a small number of patients.

Concerns Regarding Low-Fat Diets. The American Heart Association notes that the Ornish program is so difficult to maintain that most people have difficulty staying with it. Very low-fat diets reduce HDL ("good") cholesterol levels. These diets may also reduce calcium absorption, which can be harmful for women at risk for osteoporosis. Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A, D, E, calcium, iron, and zinc. People on low-fat diets should eat a wide variety of foods and take a multivitamin if appropriate.

Calorie restriction has been the cornerstone of weight-loss programs. Restricting calories also appears to have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels. A 5 10% decrease in body weight can result in a 20% decrease in triglyceride levels. In general, reducing calories and increasing exercise is still the best method for maintaining weight loss and preventing serious conditions, notably diabetes.

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Heart-healthy diet | University of Maryland Medical Center

Related content

(CNN) - Looking for an easy diet to lose a quick few pounds? If you're searching on the Internet, chances are you've stumbled on something called the "military diet."

It's also known as the Navy diet, the Army diet and sometimes the ice cream diet, because in addition to hot dogs and tuna fish, you get to eat ice cream on all three days of the program.

Smells fishy, right? Well, hold your nose. It's about to get really stinky.

The military diet is a variation of the ever-popular three-day diet, a crash plan of "fill-in-the-blank" foods to eat if you want to lose weight fast. These diets typically claim that you can lose about 10 pounds in three days to a week if you follow their blueprint to the letter. The meal plans are usually extremely basic and calorie-restrictive, because let's face it, that's how you lose weight.

But are these diets healthy? Will the weight stay off?

"With this type of low-calorie, lower-carbohydrate diet, you are losing mostly water and potentially some muscle," said registered dietitian Elaine Magee, author of "Tell Me What to Eat If I Have Diabetes." "Water weight drops quickly as the body's glycogen stores decline, which happens when you restrict carbs and calories. Weight will come back when you begin to eat normally again."

Could it be that the military diet is different? Here's a breakdown of what's prescribed on days one to three of the military diet, with calories calculated via the US Department of Agriculture's calorie-calculating tool, Supertracker.

Breakfast is a cup of caffeinated coffee or tea, one slice of toast with 2 tablespoons of peanut butter and half a grapefruit. That's 308 calories.

Lunch is another cup of coffee or tea, a bare-bones slice of toast (whole-wheat is best, they rightly say) and a half-cup of tuna. This meal is tiny, only 139 calories.

Dinner is 3 ounces of any meat (that's about the size of a playing card), a cup of green beans, half of a banana and a small apple (not a large apple, even though the calorie difference is minuscule), but wait: You get a whole cup of vanilla ice cream! If you choose steak instead of a lean chicken breast as your entree, this meal equals 619 calories.

But even with the steak and the cup of full-fat ice cream, the day adds up to a mere 1,066 calories. No snacks allowed.

"If you're used to eating 2,000 to 2,500 calories a day, such a drastic drop will be hard to do," said registered dietitian Lisa Drayer, who writes about nutrition for CNN. "You're going to be tired and irritable, with difficulty concentrating. It will be hard to exercise, and I would think you'll be quite hungry as well."

Here's day two's repast. It adds up to only 1,193 calories, even if you pick some higher-fat options.

Breakfast is another dry piece of toast, one egg cooked however you like and half of a banana. Let's say you fry your egg in oil. That's 223 calories.

Lunch is a hard-boiled egg, five saltine crackers and a cup of cottage cheese. If you choose full-fat cottage cheese, the total is 340 calories.

Dinner is half of a banana, a half-cup of carrots, a full cup of broccoli, two hot dogs (that's right!) and another treat: a half-cup of vanilla ice cream. The meal totals 630 calories (if you eat a full-fat pork or beef dog).

How does this fare fair?

"I never recommend hot dogs or any processed meats," Drayer said, "because they are associated with a higher risk for cancer."

"Ice cream is not a good use of the meager calories," she added. "You could have 3 cups of salad and only eat 100 calories, or other nutritious foods that will be satisfying and hold back the hunger."

Day three is the most restrictive, only 762 calories.

Breakfast is a slice of cheddar cheese with five saltines and a small apple. That's 232 calories.

Lunch is grim: one dry slice of toast and an egg. Even if you fry the egg in oil again, that's a total of 170 calories.

Dinner is 460 calories and a stomach-turning combination of half a banana, a full cup of tuna and another cup of ice cream. Maybe they think that by now, you're so hungry, you'll be willing to eat those foods together.

The websites promoting the military diet say that eating certain food combinations will boost your metabolism.

"There is no truth behind claims that the food combinations in the first few days will increase your metabolism and burn fat," Magee said.

"There's no research I know of behind those claims," Drayer agreed.

And what about the rest of the week?

You round out your week by eating what you like, so long as it's less than 1,500 calories a day. Then you can start on the three-day restrictions again.

Best of all, no exercise -- zero, zip, nada -- is said to be needed on this diet.

"Yet another fad diet that won't lead to healthy or sustainable weight loss!" Magee said with passion, adding that exercise is "key to lasting weight loss."

She also feels there are potential physical and emotional ramifications to diets that restrict and deprive you to this extent.

"It can lead to weight cycling, a quick loss and regain of weight, that can weaken your immune system, mess with your metabolic rate and increase the risk of other health problems, such as gallstones and heart trouble," Magee said.

Why would such a fad diet be associated with the military? According to various articles, bloggers, YouTubers and message board posts, it was designed by nutritionists in the US military to drop pounds off recruits who otherwise wouldn't measure up.

"What? In my 30 years working with the military, I've never heard of it," said certified nutrition specialist Patricia Deuster, professor at the Uniformed Services University and author of the first US Navy SEAL Nutrition guide.

"We did not develop this. We do not use it. It has absolutely no resemblance to the real military diet. Even our rations are healthier and more nutritionally sound," Deuster said. "It looks like they just took the name 'military' and added it to the diet and capitalized on it."

An Internet search shows that this very diet -- down to the hot dogs and ice cream -- is also known as the American Heart Association diet, the Cleveland Clinic diet, the Mayo Clinic diet, the Kaiser diet and the Birmingham Hospital diet. What do they have to say?

"The Birmingham Hospital Diet did not originate with the University of Alabama at Birmingham, and we do not support or recommend it," university public relations manager Bob Shepard said. "This diet has absolutely no connection to UAB Hospital other than the often repeated but false Internet rumors."

Oh?

"It is unfortunate our name has been associated with this diet," the Cleveland Clinic said in a statement. "We have never endorsed this meal plan, and it does not meet the standards for what we would consider a healthy diet for heart health or overall well-being."

And?

"The American Heart Association is not -- and never has been -- associated with this diet."

"This didn't come from us, despite the use of the word Kaiser. Kaiser Permanente supports a balanced diet, rich in fruits, vegetables and whole grains."

"None of these diets, including the three-day diet, was developed at or ever associated with Mayo Clinic," said Dr. Donald Hensrud, director of the Mayo Clinic Healthy Living Program and medical editor of the real Mayo Clinic Diet. "It is likely the originators tried to capitalize on Mayo Clinic's brand recognition as a way of promoting these diets."

If you search the Internet for the military diet, you'll probably end up on the top result: themilitarydiet.com. There, you'll find the detailed diet, with pictures and tips on how to make it work for you. There are substitutions, frequently asked questions, a blog, a calorie count, a link to like them on Facebook and a review that fights back against nutritionists who debunk the diet.

Oh, and there are lots of ads.

But nowhere on the page is there an author, an expert, a nutritional guru. No one takes ownership of this information or gives you any credentials to prove their expertise.

"That's a red flag," Drayer said. "Any helpful diet plan should be created or supported by a credible person or resource or organization. If something is out there without any author or inventor, anyone can say anything and not know how the body works."

Trying to track down the owners of three of the most popular military diet sites proved to be a dead end. Emails and calls to listed numbers got no responses.

"Due to our democratic process, we have a wide-open information environment in the US," said Brian Southwell, editor of a new book on fake news called "Misinformation and Mass Audiences." "There's no careful censoring of false information."

Add to that the fact that science still doesn't have the "perfect" solution for weight loss and maintenance, he said, and you've got an area that is ripe for exploitation.

"These dieting sites have a catchy name, the promise of lineage to established institutions, and that is what tends to spread across the Internet, instead of a peer-reviewed study," said Southwell, who directs the Science in the Public Sphere program at the nonprofit research group RTI International. "And just like direct mail, if you get 5% of people to click through, you can make a huge profit. It doesn't cost much to unleash stuff online."

Drayer agreed. "I think a lot of people just want to know the next dieting magic bullet, quick fix, and they just go for these fad things."

But why are so many of us fooled in the first place?

The failure of some people's "BS detectors" when they encounter fake information can be explained, Southwell said, by what science now knows about how the brain processes data. Instead of sorting the good from bad as the information arrives, the brain accepts it all, "and then in another part of the brain, it's tagged as true or false."

"It leaves open this window of opportunity," he explained, "so people believe just long enough and then get tired, distracted, and what happens? They get sucked in. They might be skeptical at first but fail to do the research and think, 'well, maybe this will work. This might be my solution.' "

The fact that so many of us share our discoveries with friends and loved ones on social accounts fuels the misinformation fire. Southwell calls it "social contagion."

"It's like the dynamics of infectious disease. You've spread the disease before you've even come down with it, " he explained. "You find it, you share, you read more and find out that it's not effective, or you try it out and you're disappointed. But the genie is out of the bottle already."

According to Southwell, that's exactly what many of these sites are counting on.

"It doesn't matter if it ultimately gets debunked, because it's going to take a while for it to reach the same numbers of people as the original rumor or fake diet," he explained. "And the debunking is not as sexy as the original diet lure.

"In the meantime, you might see the spread of unhealthy dieting behavior, and for some people with certain diseases or conditions, that can cause real harm," Southwell said, such as heart disease or diabetes. "But it can't be traced back. Who is culpable for that?"

Let's face it. We still want a quick way to lose 5 or 10 pounds fast, just in time for that special occasion. Is it possible to do so in a healthy way?

"I will prescribe a modified three-day diet just to jump-start weight loss," Drayer said. "I typically recommend increasing your water intake and eliminating all starchy carbs like breads, pasta, cereal and rice, as well as sweets and treats for one week. Doing this not only cuts calories, but you also shed some extra water too, which can be motivating as the numbers on the scale go down."

For those who drink their calories, Drayer recommends slashing sugary beverages such as sodas, flavored lattes, fruit juices and smoothies, "as the calories from these beverages can really add up."

Magee prefers to trick the body into losing weight, to avoid what she calls a starvation backlash.

"When you decrease your calories so severely as they do in the three-day military diet, your body tends to go into conservation mode and actually burns fewer calories," she said, "because it thinks you are entering a potato famine or similar, and it wants to survive.

"I think it's better to trick your body into burning calories by decreasing the calories you eat a little, increasing exercise to burn more calories, to create a daily deficit of about 250 calories a day," she explains. "It's slower but more sustained weight loss, and you are more likely to lose body fat rather than muscle tissue and water."

Regardless of what method you try, said Drayer, remember that any diet should be cleared by your nutritionist or doctor before you begin. And when it comes to the three-day military diet, she concluded: "I can't imagine any doctor or expert endorsing the military diet as healthy or beneficial in any way."

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Military diet: 3-day diet or dud? - Story | LocalSYR

Whats the secret to healthy eating? Less carbs? More fat? Less sugar? Unfortunately, research doesnt provide clear answers, so its wise to be wary of anyone claiming to have a silver bullet. Despite the best of intentions, even if the federal government wanted to improve health through better eating habits, they can't because they start with bad information.

While they try to associate diets with diseases like obesity, diabetes and cardiovascular disease, they cant because the dietary information comes from an unreliable source: the people consuming food. Stated simply, no one really knows what Americans are eating because the governments method for collecting dietary information is to simply ask people what they remember eating in the past.

Its 2015 edition is guided by data on energy and nutrient consumption collected from the memory and the truthfulness of study participants. These self-reported estimates of food and beverage consumption are frequently physiologically implausible, which is a scientific way to say that self-reported diets cannot keep people alive. One study analyzing the governments data found that a bedridden, frail old woman (i.e., a person with the lowest possible energy requirements) could not survive on the number of calories reported by the average person in the study.

Nevertheless, these physiologically implausible dietary data are analyzed for their relationships to the development of many chronic diseases. It should be obvious that bad dietary data make for bad analyses of diet-health relations.

Meanwhile, dietary recommendations based on these bad data perpetuate perceptions that foods can be classified into a healthy versus unhealthy dichotomy. For example, the U.S. government promoted the unscientific notion that obesity and heart disease were linked to the consumption of cholesterol and fats when the "Food Guide Pyramid" was introduced in 1992.

Back then, the governments advice was to obtain a majority of calories from carbohydrates primarily breads, cereals, rice, pasta, potatoes and other starcheswhile relegating meats, fish, eggs, and other protein sources to two to three servings per day. Fats were to be used sparingly.

Given the questionable dietary data and analyses, recent policy reversals on cholesterol and fat consumption are not surprising. Bad data = Bad analyses = Bad advice. Yet despite the lack of evidence supporting the governments low-fat advice, only in 2010 did the DGA stop recommending limits on total fat. Meanwhile, recent Gallup polls demonstrate that most citizens remain committed to avoiding fat in their diets, with nearly twice as many Americans actively avoiding fat in their diet (56 percent) as say they are actively avoiding carbohydrates (29 percent).

In other words, even when past bad advice is overturned, its legacy still lives on. It has been recently speculated that the U.S. government inadvertently fostered dietary changes that contributed to our growing weight problem and diabetes prevalence through its emphasis on limiting consumption of eggs, butter, milk, and meat, while bulking up on carbohydrate-rich foods like pasta, bread, fruit and potatoes.

Bad dietary recommendations also affect the advice given by advocates of taxes, bans and psychological nudges on various unhealthy foods. Advocates rarely question whether these interventions exert the desired effects on disease, weight or any other measure of quality of life. Rather, their focus is to simply guide Americans toward the DGA goals, despite little concern about the accuracy of the dietary advice or knowledge about whether public health will improve.

Ineffective interventions that redirect resources away from the actual causes of disease and ill-health are one group of unintended consequence of the governments pursuit of dietary advice. Another is that the best intentions of an army of dieticians, nutritionists and public health advocates are too frequently based on unsound science generated by bad dietary data. Calls for more aggressive interventions remain a distinct possibility, especially when advocates dont realize that the dietary guidelines they use to rationalize their interventions may themselves be public health hazards.

Government needs to refocus its efforts toward providing empirically supported dietary guidance that relies upon valid scientific data and rigorous evaluations of the consequences of such advice. Good intentions matter, but only so much as we have a scientific basis for our advice. Only then, can we begin to address what changes in our diets and which economic interventions may actually improve public health.

Edward Archer is computational physiologist currently serving as chief science officer at EnduringFX, a data analysis company. Michael L. Marlow is professor of economics and distinguished scholar at California Polytechnic State University, San Luis Obispo. They are authors of a recent Mercatus study with Richard Williams, Government DietaryGuidelines: Uncertain Science Leads to Questionable Public Health Policy.

The views expressed by contributors are their own and are not the views of The Hill.

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Caution: Government diet advice may be hazardous to your health - The Hill (blog)

July 3, 2017 Credit: CC0 Public Domain

Feeding pregnant female mice a diet high in fat derived from common corn oil resulted in genetic changes that substantially increased breast cancer susceptibility in three generations of female offspring, reports a team of researchers led by scientists at Georgetown Lombardi Comprehensive Cancer Center.

Their study, published online today in Breast Cancer Research, suggests a research direction for examining the diet of pregnant women, says the study's senior author, Leena Hilakivi-Clarke, PhD, professor of oncology at Georgetown Lombardi.

"It is believed that environmental and life-style factors, such as diet, plays a critical role in increasing human breast cancer risk, and so we use animal models to reveal the biological mechanisms responsible for the increase in risk in women and their female progeny," says Hilakivi-Clarke.

A high-fat diet is linked to excess inflammation, and a number of epidemiological studies have made the connection between inflammation and risk of cancer, she says.

Hilakivi-Clarke has found in earlier studies that mice that eat a high fat diet when they are pregnant have "daughters" that are at excess risk of the cancer. This study, however, found that if pregnant mice were switched to a high fat diet during their second trimester when the germ line mediating genetic information from one generation to another forms in the fetus, an increase in breast cancer risk is also seen in "great granddaughters.

A gene screen revealed a number of genetic changes in the first (daughter) and third (great granddaughter) high-fat mice generations, including several genes linked in women to increased breast cancer risk, increased resistance to cancer treatment, poor cancer prognosis and impaired anti-cancer immunity. The researchers also found three times as many genetic changes in third generation than first generation mammary tissue between high-fat diet progeny and the control group's offspring.

"The soil in the breast, so to speak, remained fertile for breast cancer development in our high-fat experimental mice," Hilakivi-Clarke says.

The amount of fat fed to the experimental mice matched what a human might eat daily, says Hilakivi-Clarke. In the study, both the control mice and the mice fed chow with high levels of corn oil ate the same amount of calories and they weighed the same. "But our experimental mice got 40 percent of their energy from fat, and the control mice got a normal diet that provided 18 percent of their energy from fat," she says. "The typical human diet now consists of 33 percent fat."

Pregnant mice in the experimental arm ate the high-fat diet starting at gestation day 10, the time when a daughter's ovarian eggs (and so their germ cells) begin to develop. This corresponds roughly to a woman's second trimester. By comparison, eating a high-fat diet before and during pregnancy increase breast cancer risk in the subsequent two generations, but does not cause inheritable changes in the germ cells, Hilakivi-Clarke says.

"Studies have shown that pregnant women consume more fats than non-pregnant women, and the increase takes place between the first and second trimester," she says.

"Of the 1.7 million new cases of breast cancer diagnosed in 2012, 90 percent have no known causes," she says. "Putting these facts, and our finding, together really does give food for thought."

Explore further: Pregnant rats exposed to obesity hormone lose birth's protective effect on breast cancer

More information: Nguyen M. Nguyen et al, Maternal intake of high n-6 polyunsaturated fatty acid diet during pregnancy causes transgenerational increase in mammary cancer risk in mice, Breast Cancer Research (2017). DOI: 10.1186/s13058-017-0866-x

An animal study suggests that resistance to tamoxifen therapy in some estrogen receptor positive breast cancers may originate from in utero exposure to endocrine disrupting chemicals. The study provides a new path forward ...

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High-fat diet in pregnancy increases breast cancer risk over generations in animal study - Medical Xpress

Steamed fish with carrots. (photo credit:BOAZ LAVI)

The most important lifestyle changes to reduce the risk of colorectal cancer are: eat more fish and fruit and minimize consumption of soft drinks. So said Dr. Naomi Fliss-Isakov of Tel-Aviv Sourasky Medical Center at the European Society of Medical Oncology 19th World Congress on Gastrointestinal Cancer currently being held in Madrid.

We found that each one of these three choices was associated with a little more than 30% reduced odds of a person having an advanced, precancerous colorectal lesion, compared to people who did not eat any of these components. Among people who made all three healthy choices the benefit was compounded to almost 86% reduced odds.

Colorectal cancer develops from intestinal polyps and has been linked to a low-fiber diet heavy in red meat, alcohol and high-calorie foods, said Fliss-Isakov.

And while the Mediterranean diet has been associated with lower rates of colorectal cancer, the definition of what elements in the diet are the most beneficial has not always been clear.

Using dietary questionnaires from 808 people between the ages of 40 and 70 who were undergoing screenings or diagnostic colonoscopies, the research team was able to look at the fine details of the respondents daily meals. None of the subjects had a high risk of colorectal cancer.

Adherence to the components was defined as consumption levels above the group median for fruits, vegetables and legumes, nuts and seeds, whole grains, fish and poultry and a high ratio of mono-unsaturated to saturated fatty acids, as well as below the median consumption of red meat, alcohol, and soft drinks.

The investigators found that compared to subjects with clear colonoscopies, those who had advanced polyps reported fewer components of the Mediterranean diet. Yet even consumption of two to three components of the diet, compared to none, was associated with half the odds of advanced polyps.

Odds were reduced in a dose response manner with additional Mediterranean diet components meaning that the more components people adhered, the lower their odds of having advanced colorectal polyps.

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Enjoy a Mediterranean diet for colorectal health - The Jerusalem Post

Dr. Travis Stork's known for hosting The Doctors, a health-focused daytime talk show, but these days, it's his latest book that's getting all the attention. In December, he released The Lose Your Belly Diet, a book that aims to help people lose weight by focusing on the bacteria in your gut.

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Though it's been months since its debut, the book continually spikes on Amazon's Movers and Shakers list its roundup of the top-selling products across the site and it's currently listed as the No. 1 bestseller in the Diet Books category. Naturally, this begs the question: What's all the hype about? Aside from the famous author and the fact that the title suggests fixing a problem just about every human struggles with (just look at search traffic for "flat belly" and "flat stomach" exercises). Is it all just marketing hype?

While it is cleverly marketed, what sets the diet apart from many out there is its focus on microbiomes those tiny organisms that live in our bodies, particularly our stomachs. Having a healthy mix of bacteria in your gut can keep you healthy, lowering your chance for various diseases and help keep your weight in check, according to Dr. Stork.

"Researchers are now discovering that gut bacteria also seem to play a role in the complex process of weight loss and weight gain," he writes. "We don't know exactly how much impact our Little Buddies have on our weight, but we're learning enough to believe that understanding the connection more fully may help us as we confront the obesity epidemic in the United States and in our own bodies."

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The book itself doesn't get tediously microbiome-focused, though. The first section of The Lose Your Belly Diet sets the stage, then part two goes into which foods can give you that healthy mix of gut bacteria. Part three focuses on other ways to boost your stomach's microbiome health (avoiding antibiotics when you don't need them, exercise, and what probiotic supplements to take, namely), while part four gets actionable, providing a diet quiz, recipes, and a meal plan.

Essentially, that meal plan involves eating plenty of leafy greens and fiber-rich vegetables, as well as high-fiber, low-sugar fruits, like blueberries, blackberries, raspberries, and pears. He also recommends two to three servings of whole grains per day, as well as six to seven servings of protein with a preference for nuts, legumes, fish, and dairy over beef, pork, and chicken.

Overall, the plan seems in line with many healthy eating plans out there. No food is off limits, though it does recommend avoiding anything that's high in sugar.

Though there aren't many stories online from people who've tried the diet, Dr. Stork has featured two women on his talk show who both lost 20 pounds and four inches from their waistline after following the diet for a few months.

"Compared to other diets, there is more variety. I didn't feel like I was deprived," one of the women featured, Karen, said. "Within a week, I actually felt different. I felt better."

Throughout the clip, there is a disclaimer: These results aren't typical. Most people lost an average of about 1 1/2 pounds per week. That falls in line with most recommendations for healthy weight loss (about 1-2 pounds every seven days).

Get the top 10 flat-stomach tips from The Lose Your Belly Diet here.

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People Are Going Crazy For The 'Lose Your Belly' Diet - Delish.com

Men's Health

The Exact Diet Russell Wilson Is Using to Cut 10 Pounds | Men's ... Men's Health Seattle Seahawks signal-caller Russell Wilson is going with a high-calorie regimen to lose fat and build muscle for the upcoming NFL season. Audio: ESPN Seahawks reporter Sheil Kapadia shares what he learned reporting on Russell Wilson's new dietMyNorthwest.com Seahawks' Russell Wilson: Seeing immediate benefits from improved dietCBSSports.com Russell Wilson using nine-meal, 4800-calorie diet to cut weightYardbarker UPI.com all 16 news articles »

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The Exact Diet Russell Wilson Is Using to Cut 10 Pounds | Men's ... - Men's Health

As a top scientist, I grew up believing in low-fat. Yes, for years I trusted the research, ate fruits and grains and shunned tempting doughnuts, in the firm belief this would keep my body strong. I even wrote books about it! But heres the thing. Although Ilooked trim and healthy and some say fiendishly attractive on the outside, inside my organs were pallid and miserable. And more importantly, they were at critical risk of to use the medical jargon total fucking collapse. Put simply, I could have died of health at any moment.

Turns out my first 10 books were absolutely right about the importance of hair colour, beetroots, nutmeg, nose shape and colonic megafauna in banishing flab and low self-esteem, but, as Ive learned to my cost, cutting-edge research proves that its just not enough to fast, exercise and eat only fermented items between 5pm and midnight although of course all that previous advice still stands. But if we want to be truly healthy, as I explain in my new book, we urgently need to review everything we thought we knew about what turns out to be the bodys greatest natural ally against disease lard. And its not just us experts who think so. Visiting aremote tribe in snowy Lardland for my Super Lard Diet, I met 150-year-olds whose longevity can only be explained by the healing power of locally harvested lard. Right away, Iresolved to replace a minimum 27.2% of my own diet with lard, except on nutmeg or fasting days, and a subsequent incredibly hi-tech scan proved that all my internal organs are now supple and resilient, or, to use the medical jargon, the dogs bollocks.

So youll see why I am convinced that scientifically controlled lard-eating can have a massive impact onyour health and IQ, whether youre tall or short, clever or thick. How does it work? Which lard should I choose? Dont worry: The Super Lard Diet, out now, contains all the exclusive tips and recipes youll need until my next revolutionary diet discovery, outnext week.

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Modern tribes: the diet guru - The Guardian

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