Eat More of These 7 foods

John T. MacKay, MD
By John T. MacKay, MD
November 17, 2020

Olive oil

1. Extra virgin olive oil:
Get in one to two tablespoons daily of cold-pressed, extra virgin olive oil. (Why olive oil? Here are my reasons.)

2. Nuts:
Go for macadamia and pistachio first and aim for about ½ cup a day. Walnuts, hazelnuts and pecans also are healthy choices. In fact, most nuts are healthy. Just keep in mind that some nuts like peanuts, cashews and almonds are high in lectins, a protein that can irritate the gut lining, create inflammation and prevent the full digestion of the proteins in the nut.

3. Fish:
Eat fish at least twice a week, but make sure you’re eating cold water fish like mackerel, herring and sardines. These are the best sources of DHA or omega 3 fatty acids.

4. Fruits:
Fruits are nature’s nutritious desserts, but not all fruits are created equal. Berries, especially, are nutrient-rich powerhouses. In fact, strawberries have more vitamin C and fewer calories per ounce than oranges. Plus, dark berries may help prevent dementia based on the MIND Diet (a combination of the Mediterranean and DASH diets).blueberries

5. Veggies:
This is a no-brainer. Eat the rainbow. All colors and as much as you want.

6. Avocado:
The avocado is a rich source of healthy monounsaturated fat and fiber. While healthy fats are better for you—monounsaturated fats can help lower bad cholesterol, avocados still have a lot of calories. Eat them but in moderation.

7. Eggs:
I eat them daily for breakfast with berries and avocado. I prefer mine hard boiled, but frying at a lower temp is also okay as long as the yolk is soft. (Not sure about eggs? Here’s why you shouldn’t worry.)

This content was last reviewed November 2020.

salmon has omega 3 fatty acids

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About the Physician
John T. MacKay, MD

MDVIP has enabled me to practice medicine in the manner patients deserve. The time I have available allows me to form very close bonds with my patients to help to facilitate a level of trust and comfort that is difficult to find in a traditional practice. As a cholesterol and blood pressure specialist, I tend to take a very aggressive preventive approach to medicine, which I believe will be extremely beneficial decades down the road. My patients appreciate my emphasis on wellness and my dedication to remaining on top of current medical information. The ability to positively impact so many lives is such a privilege; I really can't wait to get to work every day!

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