JOY FEELINGS MAGAZINE November issue 2015 | Page 45

consider avoiding it completely if
you have alcoholic tendencies.

18. Don’t Eat a Lot of Refined
Carbohydrates

16. Use Extra Virgin Olive Oil

Not all carbs are created equal.

Extra virgin olive oil is the
healthiest fat on the planet.

Refined carbs have been highly
processed, and have had all the
fiber removed from them. They
are low in nutrients (empty
calories), and can be extremely
harmful.

It is loaded with heart-healthy
monounsaturated fats and
powerful antioxidants that can
fight inflammation (63, 64, 65).
Extra virgin olive oil leads to
many beneficial effects on heart
health, and people who consume
olive oil have a much lower risk
of dying from heart attacks and
strokes (66,67).
17. Minimize Your Intake of
Added Sugars
Added sugar is the single worst
ingredient in the modern diet.

Studies show that refined
carbohydrates are linked to
overeating and numerous
metabolic diseases
(74, 75, 76, 77, 78).
19. Don’t Fear Saturated Fat
The “war” on saturated fat was a
mistake.

Small amounts are fine, but when
people eat large amounts, it can
wreak havoc on metabolic health
(68).

It is true that saturated fat raises
cholesterol, but it also raises
HDL (the “good”) cholesterol
and changes the LDL from small
to large, which is linked to
a lower risk of heart disease
(79, 80, 81, 82).

A high intake of added sugar is
linked to numerous diseases,
including obesity, type 2
diabetes, heart disease and many
forms of cancer
(69, 70, 71, 72, 73).

New studies that included
hundreds of thousands of people
have shown that there isno
link between saturated fat
consumption and heart disease
(83, 84).

JOY FEELINGS MAGAZINE