Brief Answer:
Welcome to HCM. I have reviewed your questions

Detailed Answer:
If you google "smoke point for fats" you may find the maximum temperature for all cooking oils. For canola oil, smoke will start rising from your pan at 400 degree F or 202 Celcius. Try not to fry at high temperatures,but rather,saute'.

I would estimate you maintain your weight on 2200 calories (you did not provide weight). In general, you want to shoot for 0 trans fat, less than 10% of your calories as sugar or less than 150 calories or 37 grams of sugars or 9 teaspoons of sugar. This is what the XXXXXXX Heart Association recommends.

Animal fat in general contains saturated fat which the body uses to produce the cholesterol that may be artery clogging. We recommend emphasizing sources of mono and polyunsaturated fats in lieu of saturated which should be less than 7% of your calories or 17 grams of saturated fat per day. Emphasize fatty tuna, fatty fish for your omega-3 fatty acids. I do not recommend spray fat.

There are no "set" distributions for fat. Studies quoted from the 2013 AHA guidelines suggested 28% total fat for best heart health. Current recommendations are about 24 g saturated fat and 70 gm total fat. A range of up to 35% was given in hopes people would eat more "good" fats. So these are general guidelines.

Sodium try to keep at 2,300 mg or below. That is 1 tsp of sodium chloride. Read labels, though, as some foods and medicines are very high in sodium.

I advise a check on vitamin D status to address the pandemic of low vitamin D.

By the way, the blood pressure you have mentioned is upside down: 120/80. 120 is your systolic and 80 is your diastolic. They are good numbers. I still advise keeping your sodium reasonable as I suggested.

I hope I have answered all queries. If I have, please rate me and close this question out. If you need clarifications, please feel free to ask for a follow-up. My sincerest regards, Kathy Shattler, MS,RDN

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Brief Answer:
Hey, nice to hear from you again so soon!

Detailed Answer:
No, 90/60 is not necessarily too low IF you are not dehydrated and aren't getting dizzy when getting up from a sitting position. My blood pressure is frequently 100/60.

No, all sugars are not the same and different sugars will perform uniquely in the body. I cannot provide you links as they do not allow me. If you search for "What are the different types of sugar" it will list numerous forms such as honey, syrup, lactose, etc. Cane sugar is considered one of the worse for metabolic health and fructose (like in too much juice) may aggravate triglycerides if that is a problem you already have and they all have calories. Even sugar substitutes if it is a sugar alcohol substitute. Stay away from everything but stevia. Studies have shown all sugar substitutes to have some bad side-effect or other, such as a worsening of the glucose curve higher than regular sugar, in some cases. Stevia has been shown to be the only natural sweetener that will not cause more harm than good.

I encourage 2-3 fresh fruits per day if you can get them in. No, do not count them against your sugar allowance.

And, you mentioned gaining weight. Focus on gaining muscle weight. First, it weighs more than fat. Second, it has the mitochondria in it that fat doesn't and third, you feel better.

So, to increase weight, start building up the muscles, eat a little more lean protein, supplement with low fat shakes with isolated whey protein and 1/2 cup frozen blueberries, some stevia, 1/2 cup regular unsweetened Greek yogurt.

Use more good fats. Make your own salad dressing with Extra Virgin Olive Oil. Add slices of Avocado to your salad or pitas. Snack on olives, nuts, raisins.

I hope I have answered you thoroughly.

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