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WellAdvice with Dr. Keith Horinouchi

Atherosclerosis
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Emotional Health

DIET RECOMMENDATIONS
1. Eat whole plant foods, no animal fats, and high in dietary fiber (whole grains, cereals, beans, cruciferous vegetables i.e. brocolli and fresh fruits)
2. Onions, garlic, soy proteins (tofu, soy beans, miso soup, soy milk), raw carrots and olive oil.
3. Fat intake less than 10% of calories or less than 20 grams of fat per day. No animal fats. Fats from nuts, grains, fish oils and flax seed.
4. No caffeine, sugar or alcohol.
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POSITIVE LIFESTYLE RECOMMENDATIONS
Physical Activity
1. 30 minutes of physical exercise daily such as walking, jogging, swimming, cycling, aerobic dancing or gardening
2. 10-15 minutes of resistance training using light weights for maintenance of muscle tone, twice weekly

Good Health Habits
1. No smoking, alcohol or drugs
2. 7-8 glasses of pure water per day
1-2 glasses upon waking; 1-2 glasses between meals; drinking during meals discouraged: 1/2 hour before or 1 hour after meals
3. 7-8 hours of restful sleep per night
4. Get adequate amounts of sunlight and fresh air daily
5. Moderation in everything
6. Trust in God

Stress Management
1. Relaxation exercises including meditation, prayer, deep breathing
2. Vitamin B complex once a day
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NUTRITIONAL SUPPLEMENTS
1. Vitamin C 1000 mg three times a day with meals
2. Vitamin E 400 800 IU per day
3. Folic acid 2-5 mg per day
4. Fish oil capsules (omega-3) 4-6 grams per day
5. High potency, antioxidant formula, multivitamin and mineral taken daily (Basic Preventive 5)
6. Cardi-Plant Pro 1 tablet twice a day (contains Hawthorne and OPC)

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