Lower Body Exercises | cardyfit.com

Lower Body Routines

Compound

Quads

Hamstrings

Lower Body Routines

Compound

Quads

Hamstrings

Compound Exercises

Bulgarian Split Squat

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Step Ups

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Front Squat

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 10-12 Reps

Barbell Squats

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 9-10 Reps

Lunges

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Squat Jumps

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Quads

Leg Extensions

Primary: Quads

4 Sets x 7-8 Reps

Hamstrings

Leg Curl

Primary: Hamstrings

4 Sets x 20-25 Reps

Compound Exercises

Barbell Squat

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Step Ups

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Front Squat

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Bulgarian Split Squat

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Lunges

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 12-15 Reps

Squat Jumps

Primary: Quads, Glutes, Hamstrings,

Adductors

3 Sets x 9-10 Reps

Quads

Leg Extensions

Primary: Hamstrings

4 Sets x 20-25 Reps

Hamstrings

Leg Curl

Primary: Hamstrings

4 Sets x 20-25 Reps

References

1. Colilla S, Crow A, Petkun W, Singer DE, Simon T, Liu X. Estimates of current and future incidence and prevalence of atrial fibrillation in the U.S. adult population. Am J Cardiol. 2013;112:1142–1147. doi: 10.1016/j.amjcard.2013.05.063.

2. Pathak RK, Middeldorp ME, Meredith M, Mehta AB, Mahajan R, Wong CX, Twomey D, Elliott AD, Kalman JM, Abhayaratna WP, Lau DH, Sanders P. Long-Term Effect of Goal-Directed Weight Management in an Atrial Fibrillation Cohort: A Long-Term Follow-Up Study (LEGACY). J Am Coll Cardiol. 2015 May 26;65(20):2159-69. doi: 10.1016/j.jacc.2015.03.002. Epub 2015 Mar 16. PMID: 25792361.

3. Wolf PA, Abbott RD, Kannel WB. Atrial fibrillation as an independent risk factor for stroke: the Framingham Study. Stroke. 1991;22(8):983–8.

4. Heart Rhythm Society. (2019). Complications from Atrial Fibrillation. Accessed May 9, 2019.

References

1. Diabetes Diet. Retrieved January 22, 2021, from https://www.diabetesfoodhub.org.

References

1. Whelton, P. K., Carey, R. M., Aronow, W. S., Casey, D. E., Collins, K. J., Dennison Himmelfarb, C., ... & Wright, J. T. (2018). 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA guideline for the prevention, detection, evaluation, and management of high blood pressure in adults: a report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Journal of the American College of Cardiology, 71(19), e127-e248.

References

1. Virani SS, Alonso A, Benjamin EJ, Bittencourt MS, Callaway CW, Carson AP, et al. Heart disease and stroke statistics—2020 update: a report from the American Heart Association. Circulation. 2020;141(9):e139–e596.

2. Gerhard-Herman MD, Gornik HL, Barrett C, Barshes NR, Corriere MA, Drachman DE, Fleisher LA, Fowkes FG, Hamburg NM, Kinlay S, Lookstein R, Misra S, Mureebe L, Olin JW, Patel RA, Regensteiner JG, Schanzer A, Shishehbor MH, Stewart KJ, Treat-Jacobson D, Walsh ME. 2016 AHA/ACC Guideline on the Management of Patients With Lower Extremity Peripheral Artery Disease: Executive Summary: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2017 Mar 21;135(12):e686-e725. doi: 10.1161/CIR.0000000000000470. Epub 2016 Nov 13. Erratum in: Circulation. 2017 Mar 21;135(12 ):e790. PMID: 27840332; PMCID: PMC5479414.

References

1. Kleindorfer DO, Miller R, Moomaw CJ, Alwell K, Broderick JP, Khoury J, Woo D, Flaherty ML, Zakaria T, Kissela BM. Designing a message for public education regarding stroke: does FAST capture enough stroke? Stroke. 2007 Oct;38(10):2864-8. doi: 10.1161/STROKEAHA.107.484329. Epub 2007 Aug 30. PMID: 17761926.

References

1. Fryar CD, Chen T-C, Li X. Prevalence of uncontrolled risk factors for cardiovascular disease: United States, 1999–2010 pdf icon[PDF-494K]. NCHS data brief, no. 103. Hyattsville, MD: National Center for Health Statistics; 2012. Accessed May 9, 2019.

2. U.S. Department of Health and Human Services (USDHHS). A Report of the Surgeon General: How Tobacco Smoke Causes Disease: What It Means to You (Consumer Booklet). Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2010.

3. U.S. Department of Health and Human Services (USDHHS). The Health Consequences of Smoking: What It Means to You (Consumer Booklet). Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2004.

4. U.S. Department of Health and Human Services (USDHHS). How Tobacco Smoke Causes Disease: The Biology and Behavioral Basis for Smoking-Attributable Disease: A Report of the Surgeon General. Atlanta, GA: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health; 2010.

References

1. Humalda, J. K., & Navis, G. (2014). Dietary sodium restriction: a neglected therapeutic opportunity in chronic kidney disease. Current opinion in nephrology and hypertension, 23(6), 533.

2. Garofalo C, Borrelli S, Provenzano M, et al. Dietary Salt Restriction in Chronic Kidney Disease: A Meta-Analysis of Randomized Clinical Trials. Nutrients. 2018;10(6):732. Published 2018 Jun 6. doi:10.3390/nu10060732

3. Kovesdy CP. Management of hyperkalaemia in chronic kidney disease. Nat Rev Nephrol. 2014;10(11):653-662. doi:10.1038/nrneph.2014.168

4. González-Parra E, Gracia-Iguacel C, Egido J, Ortiz A. Phosphorus and nutrition in chronic kidney disease. Int J Nephrol. 2012;2012:597605. doi:10.1155/2012/597605

References

1. Ng M, et al. Global, regional, and national prevalence of overweight and obesity in children and adults during 1980-2013: a systematic analysis for the Global Burden of Disease Study 2013. Lancet. 2014;384:766–781. doi: 10.1016/S0140-6736(14)60460-8. 

2. Ford ES, Li C, Zhao G, Tsai J. Trends in obesity and abdominal obesity among adults in the United States from 1999 to 2008. Int. J. Obes. 2011;35:736–743. doi: 10.1038/ijo.2010.186.

3. Blackburn GL, Wollner S, Heymsfield SB. Lifestyle interventions for the treatment of class III obesity: a primary target for nutrition medicine in the obesity epidemic. Am. J. Clin. Nutr. 2010;91:289S–292S. doi: 10.3945/ajcn.2009.28473D.

4. World Health Organisation (WHO). Dietary Reference Intakes for Energy, Carbohydrate, Fibre, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids (Macronutrients); WHO Technical Report Series 935; World Health Organisation (WHO): Geneva, Switzerland, 2007

References

1. Centers for Disease Control and Prevention. Underlying Cause of Death, 1999–2018. CDC WONDER Online Database. Atlanta, GA: Centers for Disease Control and Prevention; 2018. Accessed March 12, 2020.

2. Fryar CD, Chen T-C, Li X. Prevalence of uncontrolled risk factors for cardiovascular disease: United States, 1999–2010. NCHS data brief, no. 103. Hyattsville, MD: National Center for Health Statistics; 2012. Accessed May 9, 2019.

3. Benjamin EJ, Muntner P, Alonso A, Bittencourt MS, Callaway CW, Carson AP, et al. Heart disease and stroke statistics—2019 update: a report from the American Heart Association external icon. Circulation. 2019;139(10):e56–528.  

References

2. Centers for Disease Control and Prevention (CDC). Hypertension Cascade: Hypertension Prevalence, Treatment and Control Estimates Among US Adults Aged 18 Years and Older Applying the Criteria From the American College of Cardiology and American Heart Association's 2017 Hypertension Guideline—NHANES 2013–2016external icon. Atlanta, GA: US Department of Health and Human Services; 2019.

3. Sacks, F. M., Svetkey, L. P., Vollmer, W. M., Appel, L. J., Bray, G. A., Harsha, D., ... & Karanja, N. (2001). Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. New England journal of medicine, 344(1), 3-10.  

4. Cook NR, Cutler JA, Obarzanek E, et al. Long term effects of dietary sodium reduction on cardiovascular disease outcomes: observational follow-up of the trials of hypertension prevention (TOHP). BMJ 2007;334:885-8.

5. Shenoy SF, Poston WS, Reeves RS, Kazaks AG, Holt RR, Keen CL, Chen HJ, Haddock CK, Winters BL, Khoo CS, Foreyt JP. Weight loss in individuals with metabolic syndrome given DASH diet counseling when provided a low sodium vegetable juice: a randomized controlled trial. Nutr J. 2010 Feb 23;9:8. doi: 10.1186/1475-2891-9-8. PMID: 20178625; PMCID: PMC2841082.

6. Blumenthal JA, Babyak MA, Hinderliter A, Watkins LL, Craighead L, Lin PH, Caccia C, Johnson J, Waugh R, Sherwood A. Effects of the DASH diet alone and in combination with exercise and weight loss on blood pressure and cardiovascular biomarkers in men and women with high blood pressure: the ENCORE study. Arch Intern Med. 2010 Jan 25;170(2):126-35. doi: 10.1001/archinternmed.2009.470. PMID: 20101007; PMCID: PMC3633078.

7. Onvani S, Haghighatdoost F, Azadbakht L. Dietary approach to stop hypertension (DASH): diet components may be related to lower prevalence of different kinds of cancer: A review on the related documents. J Res Med Sci. 2015 Jul;20(7):707-13. doi: 10.4103/1735-1995.166233. PMID: 26622263; PMCID: PMC4638076.

8. Asghari G, Yuzbashian E, Mirmiran P, Hooshmand F, Najafi R, Azizi F. Dietary Approaches to Stop Hypertension (DASH) Dietary Pattern Is Associated with Reduced Incidence of Metabolic Syndrome in Children and Adolescents. J Pediatr. 2016 Jul;174:178-184.e1. doi: 10.1016/j.jpeds.2016.03.077. Epub 2016 May 5. PMID: 27156186.

9. Shirani F, Salehi-Abargouei A, Azadbakht L. Effects of Dietary Approaches to Stop Hypertension (DASH) diet on some risk for developing type 2 diabetes: a systematic review and meta-analysis on controlled clinical trials. Nutrition. 2013 Jul-Aug;29(7-8):939-47. doi: 10.1016/j.nut.2012.12.021. Epub 2013 Mar 6. PMID: 23473733.

10. Salehi-Abargouei A, Maghsoudi Z, Shirani F, Azadbakht L. Effects of Dietary Approaches to Stop Hypertension (DASH)-style diet on fatal or nonfatal cardiovascular diseases--incidence: a systematic review and meta-analysis on observational prospective studies. Nutrition. 2013 Apr;29(4):611-8. doi: 10.1016/j.nut.2012.12.018. PMID: 23466047.

11. Arnett DK, Blumenthal RS, Albert MA, Buroker AB, Goldberger ZD, Hahn EJ, Himmelfarb CD, Khera A, Lloyd-Jones D, McEvoy JW, Michos ED, Miedema MD, Muñoz D, Smith SC Jr, Virani SS, Williams KA Sr, Yeboah J, Ziaeian B. 2019 ACC/AHA Guideline on the Primary Prevention of Cardiovascular Disease: A Report of the American College of Cardiology/American Heart Association Task Force on Clinical Practice Guidelines. Circulation. 2019 Sep 10;140(11):e596-e646. doi: 10.1161/CIR.0000000000000678. Epub 2019 Mar 17. Erratum in: Circulation. 2019 Sep 10;140(11):e649-e650. Erratum in: Circulation. 2020 Jan 28;141(4):e60. Erratum in: Circulation. 2020 Apr 21;141(16):e774. PMID: 30879355; PMCID: PMC7734661.

12. Top 10 Dash Diet Tips. Available at: http://dashdiet.org/dash-diettips. html. Accessed January 6, 2019.

References

1. Sutton, E. F., Beyl, R., Early, K. S., Cefalu, W. T., Ravussin, E., & Peterson, C. M. (2018). Early time-restricted feeding improves insulin sensitivity, blood pressure, and oxidative stress even without weight loss in men with prediabetes. Cell metabolism, 27(6), 1212-1221.

2. de Cabo, Rafael, and Mark P. Mattson. "Effects of intermittent fasting on health, aging, and disease." New England Journal of Medicine 381, no. 26 (2019): 2541-2551.

References

1. Heidemann C, Schulze MB, Franco OH, van Dam RM, Mantzoros CS, Hu FB. Dietary patterns and risk of mortality from cardiovascular disease, cancer, and all causes in a prospective cohort of women. Circulation 2008;118(3):230–7.

2. Wu K, Hu FB, Fuchs C, Rimm EB, Willett WC, Giovannucci E. Dietary patterns and risk of colon cancer and adenoma in a cohort of men (United States). Cancer Causes Control 2004;15(9): 853–62.

3. Christ A, Lauterbach M, Latz E. Western Diet and the Immune System: An Inflammatory Connection. Immunity. 2019 Nov 19;51(5):794-811. doi: 10.1016/j.immuni.2019.09.020. PMID: 31747581.  

4. Chandler PD, Balasubramanian R, Paynter N, Giulianini F, Fung T, Tinker LF, Snetselaar L, Liu S, Eaton C, Tobias DK, Tabung FK, Manson JE, Giovannucci EL, Clish C, Rexrode KM. Metabolic signatures associated with Western and Prudent dietary patterns in women. Am J Clin Nutr. 2020 Aug 1;112(2):268-283. doi: 10.1093/ajcn/nqaa131. PMID: 32520313; PMCID: PMC7398790.

References

1. Bueno N.B., de Melo I.S., de Oliveira S.L., da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. Low-fat diet for long-term weight loss: A meta-analysis of randomised controlled trials. Br. J. Nutr. 2013;110:1178–1187. doi: 10.1017/S0007114513000548.

2. Johnstone A.M., Horgan G.W., Murison S.D., Bremner D.M., Lobley G.E. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. Amer. J. Clin. Nutr. 2008;87:44–55.

3. Cahill G.F., Jr. Fuel metabolism in starvation. Annu. Rev. Nutr. 2006;26:1–22. doi:10.1146/annurev.nutr.26.061505.111258. 

4. Goss, A. M., Gower, B., Soleymani, T., Stewart, M., Pendergrass, M., Lockhart, M., Krantz, O., Dowla, S., Bush, N., Garr Barry, V., & Fontaine, K. R. (2020). Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial. Nutrition & metabolism, 17, 64. https://doi.org/10.1186/s12986-020-00481-9

5. Paoli A., Rubini A., Volek J.S., Grimaldi K.A. Beyond weight loss: A review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur. J. Clin. Nutr. 2013;67:789–796. doi: 10.1038/ejcn.2013.116.

6. Volek J.S., Sharman M.J., Forsythe C.E. Modification of lipoproteins by very low-carbohydrate diets. J. Nutr. 2005;135:1339–1342.

7. Boden G, Sargrad K, Homko C, Mozzoli M, Stein TP. Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Ann Intern Med. 2005 Mar 15;142(6):403-11. doi: 10.7326/0003-4819-142-6-200503150-00006. PMID: 15767618.

8. Walton CM, Perry K, Hart RH, Berry SL, Bikman BT. Improvement in Glycemic and Lipid Profiles in Type 2 Diabetics with a 90-Day Ketogenic Diet. J Diabetes Res. 2019 Aug 14;2019:8681959. doi: 10.1155/2019/8681959. PMID: 31485454; PMCID: PMC6710763.

9. Westman, E. C., Yancy, W. S., Jr, Mavropoulos, J. C., Marquart, M., & McDuffie, J. R. (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & metabolism, 5, 36. https://doi.org/10.1186/1743-7075-5-36

10. Weber, D. D., Aminazdeh-Gohari, S., & Kofler, B. (2018). Ketogenic diet in cancer therapy. Aging, 10(2), 164–165. https://doi.org/10.18632/aging.101382

11. Rusek, M., Pluta, R., Ułamek-Kozioł, M., & Czuczwar, S. J. (2019). Ketogenic Diet in Alzheimer's Disease. International journal of molecular sciences, 20(16), 3892. https://doi.org/10.3390/ijms20163892

12. Phillips, M., Murtagh, D., Gilbertson, L. J., Asztely, F., & Lynch, C. (2018). Low-fat versus ketogenic diet in Parkinson's disease: A pilot randomized controlled trial. Movement disorders : official journal of the Movement Disorder Society, 33(8), 1306–1314.

13. Ułamek-Kozioł, M., Czuczwar, S. J., Januszewski, S., & Pluta, R. (2019). Ketogenic Diet and Epilepsy. Nutrients, 11(10), 2510. https://doi.org/10.3390/nu11102510

References

1. Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM, Serra-Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Fitó M, Gea A, Hernán MA, Martínez-González MA; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018 Jun 21;378(25):e34. doi: 10.1056/NEJMoa1800389. Epub 2018 Jun 13. PMID: 29897866.

2. Kris-Etherton, P., Eckel, R. H., Howard, B. V., St. Jeor, S., & Bazzarre, T. L. (2001). Lyon diet heart study: benefits of a Mediterranean-Style, National Cholesterol Education Program/American Heart Association Step I dietary pattern on cardiovascular disease. Circulation, 103(13), 1823-1825.

3. Agnoli, C., Sieri, S., Ricceri, F., Giraudo, M. T., Masala, G., Assedi, M., ... & Krogh, V. (2018). Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutrition & diabetes, 8(1), 1-10.

4. Mancini JG, Filion KB, Atallah R, Eisenberg MJ. Systematic Review of the Mediterranean Diet for Long-Term Weight Loss. Am J Med. 2016 Apr;129(4):407-415.e4. doi: 10.1016/j.amjmed.2015.11.028. Epub 2015 Dec 22. PMID: 26721635.

5. Ford, C., Chang, S., Vitolins, M., Fenton, J., Howard, B., Rhee, J., . . . Frazier-Wood, A. (2017). Evaluation of diet pattern and weight gain in postmenopausal women enrolled in the Women's Health Initiative Observational Study. British Journal of Nutrition, 117(8), 1189-1197. doi:10.1017/S0007114517000952

6. Salas-Salvadó, J., Bulló, M., Babio, N., Martínez-González, M. Á., Ibarrola-Jurado, N., Basora, J., Estruch, R., Covas, M. I., Corella, D., Arós, F., Ruiz-Gutiérrez, V., Ros, E., & PREDIMED Study Investigators (2011). Reduction in the incidence of type 2 diabetes with the Mediterranean diet: results of the PREDIMED-Reus nutrition intervention randomized trial. Diabetes care, 34(1), 14–19. https://doi.org/10.2337/dc10-1288

7. Esposito K, Maiorino MI, Di Palo C, Giugliano D; Campanian Postprandial Hyperglycemia Study Group. Adherence to a Mediterranean diet and glycaemic control in Type 2 diabetes mellitus. Diabet Med. 2009 Sep;26(9):900-7. doi: 10.1111/j.1464-5491.2009.02798.x. PMID: 19719711.

8. Sureda, A., Bibiloni, M., Julibert, A., Bouzas, C., Argelich, E., Llompart, I., Pons, A., & Tur, J. A. (2018). Adherence to the Mediterranean Diet and Inflammatory Markers. Nutrients, 10(1), 62. https://doi.org/10.3390/nu10010062

9. Casas, R., Urpi-Sardà, M., Sacanella, E., Arranz, S., Corella, D., Castañer, O., Lamuela-Raventós, R. M., Salas-Salvadó, J., Lapetra, J., Portillo, M. P., & Estruch, R. (2017). Anti-Inflammatory Effects of the Mediterranean Diet in the Early and Late Stages of Atheroma Plaque Development. Mediators of inflammation, 2017, 3674390. https://doi.org/10.1155/2017/3674390

References

1. Huang T, Yang B, Zheng J, Li G, Wahlqvist ML, Li D. Cardiovascular Disease Mortality and Cancer Incidence in Vegetarians: A Meta-Analysis and Systematic Review. Ann Nutr Metab. 2012; 60(4):233–40. [PubMed: 22677895]

2. Martinez-Gonzalez MA, Sanchez-Tainta A, Corella D, Salas-Salvado J, Ros E, Aros F, et al. A provegetarian food pattern and reduction in total mortality in the Prevencion con Dieta Mediterranea (PREDIMED) study. Am J Clin Nutr. 2014 Jul; 100(Suppl 1):320S–8S. [PubMed: 24871477]

3. Huang C, Huang J, Tian Y, Yang X, Gu D. Sugar sweetened beverages consumption and risk of coronary heart disease: a meta-analysis of prospective studies. Atherosclerosis. 2014 May; 234(1):11–6. [PubMed: 24583500]

4. Hu EA, Pan A, Malik V, Sun Q. White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review. BMJ. 2012 Mar 15.344:e1454. [PubMed: 22422870]

5. Satija A, Bhupathiraju SN, Spiegelman D, Chiuve SE, Manson JE, Willett W, Rexrode KM, Rimm EB, Hu FB. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. J Am Coll Cardiol. 2017 Jul 25;70(4):411-422. doi: 10.1016/j.jacc.2017.05.047. PMID: 28728684; PMCID: PMC5555375.

6. Lofvenborg JE, Andersson T, Carlsson PO, et al. Sweetened beverage intake and risk of latent autoimmune diabetes in adults (LADA) and type 2 diabetes. Eur J Endocrinol 2016;175:605-14.

7. Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Intern Med 2014;174:516-24.

8. Gluba-Brzozka A, Franczyk B, Rysz J. Vegetarian Diet in Chronic Kidney Disease-A Friend or Foe. Nutrients 2017;9.

9. Ornish D, Scherwitz LW, Billings JH, Brown SE, Gould KL, Merritt TA, Sparler S, Armstrong WT, Ports TA, Kirkeeide RL, Hogeboom C, Brand RJ. Intensive lifestyle changes for reversal of coronary heart disease. JAMA. 1998 Dec 16;280(23):2001-7. doi: 10.1001/jama.280.23.2001. Erratum in: JAMA 1999 Apr 21;281(15):1380. PMID: 9863851.

10. Yokoyama Y, Nishimura K, Barnard ND, Takegami M, Watanabe M, Sekikawa A, Okamura T, Miyamoto Y. Vegetarian diets and blood pressure: a meta-analysis. JAMA Intern Med. 2014 Apr;174(4):577-87. doi: 10.1001/jamainternmed.2013.14547. PMID: 24566947.

11.Jenkins DJ, Kendall CW, Marchie A, Jenkins AL, Augustin LS, Ludwig DS, Barnard ND, Anderson JW. Type 2 diabetes and the vegetarian diet. Am J Clin Nutr. 2003 Sep;78(3 Suppl):610S-616S. doi: 10.1093/ajcn/78.3.610S. PMID: 12936955.

12. McMacken M, Shah S. A plant-based diet for the prevention and treatment of type 2 diabetes. J Geriatr Cardiol. 2017 May;14(5):342-354. doi: 10.11909/j.issn.1671-5411.2017.05.009. PMID: 28630614; PMCID: PMC5466941.

13. Pawlak, R. (2017). Vegetarian diets in the prevention and management of diabetes and its complications. Diabetes Spectrum, 30(2), 82-88.

14. Spencer EA, Appleby PN, Davey GK, Key TJ. Diet and body mass index in 38000 EPIC-Oxford meat-eaters, fish-eaters, vegetarians and vegans. Int J Obes Relat Metab Disord. 2003 Jun;27(6):728-34. doi: 10.1038/sj.ijo.0802300. PMID: 12833118.

References

1. Kiage JN, Merrill PD, Robinson CJ, et al. Intake of trans fat and all cause mortality in the Reasons for Geographical and Racial Differences in Stroke (REGARDS) cohort. Am J Clin Nutr. 2013;97:1121–8.

2. Hall, K.D., et al. (2015). Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity. Cell Metabolism, 22(3), 427-436. Retrieved from http://www.cell.com/cell-metabolism/abstract/S1550-4131(15)00350-2

3. Howard, B.V., et al. (2006). Low-fat dietary pattern and weight change over 7 years. Journal of the American Medical Association, 295(1), 39-49. Retrieved from http://jama.jamanetwork.com/article.aspx?articleid=202138

4. Dehghan M, Mente A, Zhang X, et al. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study. Lancet 2017; 390: 2050–62.

5. Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Sep;3(9):e419-e428. doi: 10.1016/S2468-2667(18)30135-X. Epub 2018 Aug 17. PMID: 30122560; PMCID: PMC6339822.

References

1. Weir HK, Anderson RN, Coleman King SM, et al. Heart disease and cancer deaths—trends and projections in the United States, 1969–2020. Prev Chronic Dis. 2016;13:E157.

2. US Department of Agriculture, Agricultural Research Service, Beltsirlle Human Nutrition Centre, Food Surveys Research Group (Beltsirlle, MD) https://www.ars.usda.gov/

3. Atkins RC. Dr. Atkins' new diet revolution. 1st Quill edn. New York: Quill; 2002.

4. St Jeor ST, Howard BV, Prewitt TE, Bovee V, Bazzarre T, Eckel RH, Nutrition Committee of the Council on Nutrition PA, Metabolism of the American Heart A Dietary protein and weight reduction: a statement for healthcare professionals from the Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism of the American Heart Association. Circulation. 2001;104:1869–1874. doi: 10.1161/hc4001.096152.

5. Soenen S, Bonomi AG, Lemmens SG, Scholte J, Thijssen MA, van Berkum F, Westerterp-Plantenga MS. Relatively high-protein or ‘low-carb’ energy-restricted diets for body weight loss and body weight maintenance? Physiol Behav. 2012;107:374–380. doi: 10.1016/j.physbeh.2012.08.004. https://www.ncbi.nlm.nih.gov/pubmed/22935440

6. USDA dietary guidelines 2015-2020. (https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-7)

7. Noto H, Goto A, Tsujimoto T, Noda M. Low-carbohydrate diets and all-cause mortality: a systematic review and meta-analysis of observational studies. PLoS One. 2013;8(1):e55030. doi:10.1371/journal.pone.0055030. Epub 2013 Jan 25. Erratum in: PLoS One. 2019 Feb 7;14(2):e0212203. PMID: 23372809; PMCID: PMC3555979.

8. Foster GD, Wyatt HR, Hill JO, McGuckin BG, Brill C, Mohammed BS et al. (2003). A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med 348, 2082–2090.

9. Trichopoulou, A., Psaltopoulou, T., Orfanos, P., Hsieh, C. C., & Trichopoulos, D. (2007). Low-carbohydrate–high-protein diet and long-term survival in a general population cohort. European journal of clinical nutrition, 61(5), 575-581.

10. Seidelmann SB, Claggett B, Cheng S, Henglin M, Shah A, Steffen LM, Folsom AR, Rimm EB, Willett WC, Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Lancet Public Health. 2018 Sep;3(9):e419-e428. doi: 10.1016/S2468-2667(18)30135-X. Epub 2018 Aug 17. PMID: 30122560; PMCID: PMC6339822.

11. Knight, E. L., Stampfer, M. J., Hankinson, S. E., Spiegelman, D., & Curhan, G. C. (2003). The impact of protein intake on renal function decline in women with normal renal function or mild renal insufficiency. Annals of internal medicine, 138(6), 460-467.

References

1. Bertelli AA, Das DK. Grapes, wines, resveratrol, and heart health. J Cardiovasc Pharmacol. 2009 Dec;54(6):468-76. doi: 10.1097/FJC.0b013e3181bfaff3. PMID: 19770673.

2. Waterhouse AL. Wine phenolics. Ann N Y Acad Sci. 2002 May;957:21-36. doi: 10.1111/j.1749-6632.2002.tb02903.x. PMID: 12074959.

3. Bertelli, Alberto A A MD, PhD*; Das, Dipak K PhD, ScD, FAHA† Grapes, Wines, Resveratrol, and Heart Health, Journal of Cardiovascular Pharmacology: December 2009 - Volume 54 - Issue 6 - p 468-476 doi: 10.1097/FJC.0b013e3181bfaff3

4. Micallef M, Lexis L, Lewandowski P. Red wine consumption increases antioxidant status and decreases oxidative stress in the circulation of both young and old humans. Nutr J. 2007 Sep 24;6:27. doi: 10.1186/1475-2891-6-27. PMID: 17888186; PMCID: PMC2039729.

5. Chiva-Blanch G, Urpi-Sarda M, Ros E, Arranz S, Valderas-Martínez P, Casas R, Sacanella E, Llorach R, Lamuela-Raventos RM, Andres-Lacueva C, Estruch R. Dealcoholized red wine decreases systolic and diastolic blood pressure and increases plasma nitric oxide: short communication. Circ Res. 2012 Sep 28;111(8):1065-8. doi: 10.1161/CIRCRESAHA.112.275636. Epub 2012 Sep 6. PMID: 22955728.

6. Mukamal KJ, Ascherio A, Mittleman MA, Conigrave KM, Camargo CA Jr, Kawachi I, Stampfer MJ, Willett WC, Rimm EB. Alcohol and risk for ischemic stroke in men: the role of drinking patterns and usual beverage. Ann Intern Med. 2005 Jan 4;142(1):11-9. doi: 10.7326/0003-4819-142-1-200501040-00007. PMID: 15630105.

7. Arranz S, Chiva-Blanch G, Valderas-Martínez P, Medina-Remón A, Lamuela-Raventós RM, Estruch R. Wine, beer, alcohol and polyphenols on cardiovascular disease and cancer. Nutrients. 2012 Jul;4(7):759-81. doi: 10.3390/nu4070759. Epub 2012 Jul 10. PMID: 22852062; PMCID: PMC3407993.

8. Yang X, Li X, Ren J. From French Paradox to cancer treatment: anti-cancer activities and mechanisms of resveratrol. Anticancer Agents Med Chem. 2014;14(6):806-25. doi: 10.2174/1871520614666140521121722. PMID: 24851878.

9. Ruitenberg A, van Swieten JC, Witteman JC, Mehta KM, van Duijn CM, Hofman A, Breteler MM. Alcohol consumption and risk of dementia: the Rotterdam Study. Lancet. 2002 Jan 26;359(9303):281-6. doi: 10.1016/S0140-6736(02)07493-7. PMID: 11830193.

10. Gea A, Beunza JJ, Estruch R, Sánchez-Villegas A, Salas-Salvadó J, Buil-Cosiales P, Gómez-Gracia E, Covas MI, Corella D, Fiol M, Arós F, Lapetra J, Lamuela-Raventós RM, Wärnberg J, Pintó X, Serra-Majem L, Martínez-González MA; PREDIMED GROUP. Alcohol intake, wine consumption and the development of depression: the PREDIMED study. BMC Med. 2013 Aug 30;11:192. doi: 10.1186/1741-7015-11-192. PMID: 23988010; PMCID: PMC3765610.

11. Hodge AM, English DR, O'Dea K, Giles GG. Alcohol intake, consumption pattern and beverage type, and the risk of Type 2 diabetes. Diabet Med. 2006 Jun;23(6):690-7. doi: 10.1111/j.1464-5491.2006.01864.x. PMID: 16759314.

12. Chiva-Blanch G, Urpi-Sarda M, Ros E, Valderas-Martinez P, Casas R, Arranz S, Guillén M, Lamuela-Raventós RM, Llorach R, Andres-Lacueva C, Estruch R. Effects of red wine polyphenols and alcohol on glucose metabolism and the lipid profile: a randomized clinical trial. Clin Nutr. 2013 Apr;32(2):200-6. doi: 10.1016/j.clnu.2012.08.022. Epub 2012 Sep 3. PMID: 22999066.

References

1. Sender, R., Fuchs, S., & Milo, R. (2016). Revised estimates for the number of human and bacteria cells in the body. PLoS biology, 14(8), e1002533.

2. Hill, Colin, et al. "Expert consensus document: The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic." Nature reviews Gastroenterology & hepatology 11.8 (2014): 506.

3. Quigley EM. Gut bacteria in health and disease. Gastroenterol Hepatol (NY). 2013;9(9):560-569.

4. Rowland, I., Gibson, G., Heinken, A. et al. Gut microbiota functions: metabolism of nutrients and other food components. Eur J Nutr 57, 1–24 (2018). https://doi.org/10.1007/s00394-017-1445-8

5. Lei YM, Nair L, Alegre ML. The interplay between the intestinal microbiota and the immune system. Clin Res Hepatol Gastroenterol. 2015 Feb;39(1):9-19. doi: 10.1016/j.clinre.2014.10.008. Epub 2014 Nov 11. PMID: 25481240; PMCID: PMC4423786.

6. Tuohy KM, Fava F, Viola R. 'The way to a man's heart is through his gut microbiota'--dietary pro- and prebiotics for the management of cardiovascular risk. Proc Nutr Soc. 2014 May;73(2):172-85. doi: 10.1017/S0029665113003911. Epub 2014 Feb 4. PMID: 24495527.

7. Dale, Hanna Fjeldheim, et al. "Probiotics in irritable bowel syndrome: an up-to-date systematic review." Nutrients 11.9 (2019): 2048.

8. Blaabjerg S, Artzi DM, Aabenhus R. Probiotics for the Prevention of Antibiotic-Associated Diarrhea in Outpatients-A Systematic Review and Meta-Analysis. Antibiotics (Basel). 2017 Oct 12;6(4):21. doi: 10.3390/antibiotics6040021. PMID: 29023420; PMCID: PMC5745464.

9. Almeida, Alexandre, et al. "A new genomic blueprint of the human gut microbiota." Nature 568.7753 (2019): 499-504.

10. Rondanelli, Mariangela, et al. "Using probiotics in clinical practice: where are we now? A review of existing meta-analyses." Gut microbes 8.6 (2017): 521-543.

References

Neha K, Haider MR, Pathak A, Yar MS. Medicinal prospects of antioxidants: A review. Eur J Med Chem. 2019;178:687-704. doi:10.1016/j.ejmech.2019.06.010
Silva SAME, Michniak-Kohn B, Leonardi GR. An overview about oxidation in clinical practice of skin aging. An Bras Dermatol. 2017;92(3):367-374. doi:10.1590/abd1806-4841.20175481
Carlsen, Monica H et al. “The total antioxidant content of more than 3100 foods, beverages, spices, herbs and supplements used worldwide.” Nutrition journal vol. 9 3. 22 Jan. 2010, doi:10.1186/1475-2891-9-3
Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA. 2007 Feb 28;297(8):842-57. doi: 10.1001/jama.297.8.842. Erratum in: JAMA. 2008 Feb 20;299(7):765-6. PMID: 17327526.
Grodstein F, Kang JH, Glynn RJ, Cook NR, Gaziano JM. A randomized trial of beta carotene supplementation and cognitive function in men: the Physicians’ Health Study II. Archives of internal medicine. 2007 Nov 12;167(20):2184-90.

References

Dietary Guidelines for Americans 2020-2025. Retrieved from https://www.dietaryguidelines.gov
Fung TT, Hu FB, Pereira MA, et al. Whole-grain intake and the risk of type 2 diabetes: a prospective study in men. Am J Clin Nutr. 2002;76:535-40.
Liu S, Willett WC, Stampfer MJ, et al. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. Am J Clin Nutr. 2000;71:1455-61.
Farvid MS, Eliassen AH, Cho E, Liao X, Chen WY, Willett WC. Dietary fiber intake in young adults and breast cancer risk. Pediatrics 2016: 137(3).
Pereira MA, O’Reilly E, Augustsson K, et al. Dietary fiber and risk of coronary heart disease: a pooled analysis of cohort studies. Arch Intern Med. 2004;164:370-6.

References

CDC Health Alert Network: Severe Pulmonary Disease Associated with Using E-Cigarette Products https://emergency.cdc.gov/han/han00421.asp (Accessed on September 23, 2019).
Electronic cigarette explosion/burn and poisoning related emergency department visits, 2018-2019. Rossheim ME, McDonald KK, Soule EK, Gimm GW, Livingston MD, Barnett TE, Jernigan DH, Thombs DL . Am J Emerg Med. 2020;38(12):2637. Epub 2020 Aug 16.
Effect of e-Cigarettes Plus Counseling vs Counseling Alone on Smoking Cessation: A Randomized Clinical Trial. Eisenberg MJ, Hébert-Losier A, Windle SB, Greenspoon T, Brandys T, Fülöp T, Nguyen T, Elkouri S, Montigny M, Wilderman I, Bertrand OF, Bostwick JA, Abrahamson J, Lacasse Y, Pakhale S, Cabaussel J, Filion KB, E3 Investigators. JAMA. 2020;324(18):1844.
E-cigarette versus nicotine inhaler: comparing the perceptions and experiences of inhaled nicotine devices. Steinberg MB, Zimmermann MH, Delnevo CD, Lewis MJ, Shukla P, Coups EJ, Foulds J. J Gen Intern Med. 2014 Nov;29(11):1444-50. Epub 2014 May 15.
U.S. Department of Health and Human Services. The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2014.
U.S. Department of Health and Human Services. The Health Consequences of Smoking: What It Means to You. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2004.
Meier MH, Caspi A, Ambler A, et al. Persistent cannabis users show neuropsychological decline from childhood to midlife. Proc Natl Acad Sci USA. 2012;109(40):E2657-E2664. doi:10.1073/pnas.1206820109.

TOP Antioxidant-Rich Foods

Avocado
Artichokes
Apricots
Berries
Beans
Broccoli
Carrots
Capsicum
Coffee
Dark Chocolate
Green Tea
Garlic
Grapes and Grapefruit
Kale
Kiwi
Mango
Nuts
Oranges
Onion
Poultry
Parsley
Pumpkin
Red Wine
Red Cabbage
Strawberries
Spinach
Seafood
Tea

Foods that contain Omega-3 FA

The American Heart Association recommends eating two servings of fish (particularly fatty fish) per week. A serving is 3.5 ounces cooked or about a cup of flaked fish.

Common fish and seafood products rich in Omega-3 [5]

Seafood	Serving Size	Omega-3 FA (mg/serving)
Anchovy	2.0 oz	1,200
Catfish (farmed)	5.0 oz	253
Clams	3.0 oz	241
Cod (Atlantic)	6.3 oz	284
Crab	3.0 oz	351
Fish sticks (frozen)	3.2 oz	193
Halibut	5.6 oz	740
Lobster	3.0 oz	71
Mahi mahi	5.6 oz	221
Mussels	3.0 oz	665
Oysters	3.0 oz	585
Pollock (Alaskan)	2.1 oz	281
Salmon (wild)	6.0 oz	1,774
Salmon (farmed)	6.0 oz	4,504
Sardines	2.0 oz	556
Scallops	3.0 oz	310
Shrimp	3.0 oz	267
Swordfish	3.7 oz	868
Trout	2.2 oz	581
Tuna (albacore)	3.0 oz	733
Tuna (light, skipjack)	3.0 oz	228