diabet copmplete

8/8/2019 Diabet copmplete

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nprocessed foods provide original nutrients that prevent deficiencies andkeep your body in peak condition to fight heart & artery decline.

FOODST U FF HOW M U CH WHY

Veggies -especiallybut with someexceptions, the "aboveground" type orportion.

To absorb theircarotenoids you'llneed some oil with

the veggie.

Any amount;dark coloredones are best.Fresh & littleprocessed[steamed] ispreferred.

Go easy on therapidlyabsorbedstarchy carbsfrom potatoes.

The colored ones have many types of carotenoid [like vitamin A] & flavonoids[phytochemicals] that prevent all kindsof unhappy events (cancer, heart &vascular trouble, strokes, etc).

Especially the "above-ground" portionsof veggies has fiber, slow-release energyand no fat. Cabbage, broccoli &Brussels sprouts are anti-cancer . Garlicis heart-healthy.

" All the way with 5 to 10 a day " --fruitsand veggies that is.

Whole-grains &whole (brown) rice

The finer they areground into a powder,the quicker theirsugars are absorbed,increasing their"Glycemic Index".This is not good forheart disease anddiabetes.

Reasonableamouts - if tolerated.

When aproduct says

enrich ed itain't whol e.

Basic food; contains many goodcomponents like fiber, minerals andvitamins that are removed in refining.Bran & germ are very high in B vitamins,minerals & betaine. Cheap.

The Harvard "Nurses Study" found areduction of over 30% in heart disease(CHD) for those eating 2 servings perday of whol e grain or rice productsversus the group having them once aweek (the U S average being a servingper day). Here's your reference:

AmJC lNutr ; Sept. '99 (my comment isthe April 2000 issue).

Beans, soy andlentils (legumes)

Reasonableamounts;combine withgrains / again: if tolerated.

Lower bad cholesterol & triglycerides.

High fiber, low fat. Combine with nuts& grains. Their protein may be good forthe heart. Soy is good for health, heart& anti-cancer but there's discussion if itsextracted protein and hormone likeingredients are healthy (veggie burgers,baby formula, sports-mixes]. Cheap.

Fiber Cereal bran & germ

About 30 g/day.This is 2x the

Often missing in processed foods. Aidselimination --reducing colon cancer risk


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are amazing sources of betaine & choline.

average U Sintake. 50g/dayreally helpsdiabetes control- NE JM May 11'00

by about 1/3rd. Each gram/day lowersLDL cholesterol by nearly 1%. Found inwhole grains (oat), fruits, beans, veggies.2 tablespoons of crushed flax seed getsyou most of your fiber and all youromega-3; it also lowers bad and Lp(a)cholesterol and helps keeps you"regular".

Fruits & berries Lots, withinreason

Same as veggies. Lots of vitamins andfiber and no fats. Their flavonoids strengthen blood vessels and are strongantioxidants.

Eggs & Liver Regularly (if you like them;fresh)

High in protein, B vitamins, lecithin &choline. High in cholesterol but low infat. Normally proportionally raise good cholesterol more than bad . Avoid

products with dried egg [it has oxidizedcholesterol].

Oils Canola -rapeseed is a uniquelycheap 10% source of omega-3 and otherwisemuch like olive. Flaxoil has 5x that, but itmust be used fresh andin tea spoon amounts.

Second choices fornon hydrogenatedcanola margarines inCanada (the greatstuff of the Lyon Heart

Study) are Our C ompli ments ,Fl eisch mann 's and' Bertolli Becel ' .

As of Feb. 2005, theU .S. (Vt) had nomargarines I'd eatapart from possiblyOli vio. 95% of U .S.

2 teaspoons of flax or fish oil,or 2 tblsp.canola orunhydrogenatedsoybean oil.

As luck has it,

3 of thecheapest oils

are full of omega 3: flax,canola & soy.

5 pillars of heart health:

Ome ga-3 's

Antioxi d ants

Potassiu m + magn esiu m

B vita mins

Fruits ' n

The only 2 essential oils -" vitamin F "-are linoleic (n-6 or omega-6) and alpha-linole n ic (n-3 or omega-3). These 2polyunsaturates are the feed-stock for 3classes of hormones, and for nerve,brain, skin and cell walls (you may wantto read that again).

The type you're probably lacking is

omega-3, found only in fatty fish (likesalmon, mackerel, & sardines), inflax(lin)seed, canola type rape seed(colza ), mustard seed, chia, candlenut,wheat germ, some melon seeds, hemp,walnuts and some green leaf veggies. Itis also found in unhy d rog enat ed soy and,for the record, in snake oil. [Snakes andcold water fish can't afford stiffness orarthritis in their joints and are thereforefull of ultra fluid omega-3 oils.] GOODFOR: heart, cholesterol, triglycerides,

blood fluidity, Crohn's disease, asthma,arthritis, cramps, adult diabetes, brain,MS, & smooth skin.

Omega-3's vital role is compromised byheating and hydrogenation (most soy is),by shortening, by omega-6s and by mostsaturated fats (but coconut and palm-k ern el oils are nutritionally unique with50% lauric -acid which has immune


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margarines are toxicwith masive omega-6(soy, corn, sunflower]and hydrogenatedtrans fats.

ve ggi es . system roles).

Buy oils in dark containers and keepcool; they will spoil. Rancid omega-3 and-6 are toxic so they're always safer with acapsule or 2 of added vitamin E, the fatantioxidant.

DON'T overdose on omega-6 (linoleic)from corn, soy, sunflower, safflower orcottonseed. For frying I'd use butter ,virgin olive, tropical or peanut oil.Virgin olive is a great oil for daily usebut has no omega-3. Here's aremarkable canola site, the heart-healthyoil.

Alcohol

1-2 glasses of red wine /day.

Avoid if thereis any risk of

alcoholism, orwhen pregnant

Low amounts reduce heart disease. Redwine with its flavonoids protects bloodcholesterol. Best with foods containing Bvitamins such as liver. * All alcohol raisesthe "good" cholesterol but white wine,liquor & factory beer are nutritionally abit like sugar or white bread, lackingmicronutrients.

* Alcohol + folic acid (a B vitamin)appears to be cardio protective whilefolic acid may well remove the risk of

some cancers (breast) linked to alcoholintake. Less gall stones .

Lecithin (factory soy basedgranules)

1-2 table spoonsper day (also inliver, eggs, soyand beans)

Emulsifies fat; improves types of bloodfats. It is part of our nerves & brain;forms choline (makes neuro-transmitter)and betaine (lowers homocysteine).Health food store granules have nicefatty flavor. Refrigerate.

Meats

Not essential.Some factoryanimal farmingis ecologically,morally an d nutritionallyiffy

As fresh as possible. Aging, drying andover-frying damages or oxidizes fats andcholesterol. Such damaged fats make thebasically good LDL go "bad", and arebest limited. Aging softens muscle frombeef. Other meats are almost never'aged'. Fish evidently never is -becauseof its fast spoiling -smelly- omega-3content !

Water Lots -withinreason Keeps things fluid & may cut bladder

cancer by . April 21st, 2005


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[Diabetes & Weight ] [Nuts & Bolts ] [Cholesterol ] [Causes & Solutions ] [31 Tips &Comments ] [Index ]



Refining strips food of fiber, vitamins & other nutrients.Avoid or use in moderation the foods below:

FOODST U FF AMO U NT WHY AVOID

Solid fats --fromland animals

* Red palm oil is agreat source of

vitamin A & E-likenutrients. U nrefinedcoconut is fine too.

Limit thesesaturated fats -

but some areneeded

Safe for fryingand slow tospoil. Theycheaply add

taste andcalories

Zero fiber, vitamins * or essential oils.They compete with the good oils fornutrients and do slow down some

essential cell functions, yet are part of others.

To absorb these mainly land-animal fats,we incr eas e our production of cholesterol to make bile. Its re-intakefrom the bowel (if we lack vitamin C andfiber) is what raises blood cholesterol,especially the LDL type that becomes"bad" when oxidized (if we lack vitamins). To carry them in our blood,we also make additional cholesterol.

T rans ( partially ** hydrogenated) &most deep fry oils.

Sorry: 99% of commercial fries [seeend of page] and 90%

Tasty but toxic

There's nonutritionalexcuse to

hydrogenateanything -andmany reasonsnot to [ NE JM ;

Factory-made hardened oils. Madefrom, and interfere with, the "vitaminF" omega-3 (and omega-6) oils . Theyalso lower good and raise bad cholesterol . In nearly all store-boughtbaked goods made with shortening.

About 40% of the fat in U .S. &Canadian donuts, fries, store-bought


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of chips, shorteningsand margarines.

** Dangeroustrans formedmolecules are made

in this partial process. Full

hydrogenation makesless toxic saturated

fats.

'99-6-24 ]

Tip : if you see partial , hyd rog ..

or ve g eta bl eshort ening on alabel: avoid!

There ar e safealternatives onthe same shelf.

cookies, crackers andmargarines is trans . 1donut + 1 fries = 10 g(0.4 oz) of toxic- trans .

Butter is better than just about any margarine for severalnutritional reasons [also in Europe].

Most research focuses on the danger of trans fats but not on the fact that trans ismade from what was once called vitaminF, first and foremost of omega-3s. Notonly do they destroy the nutrient, theymake it toxic! This double effect makeshydrogenation so detrimental: thenicotine spiking scandal of the food

processing world, and probably evenmore deadly than its sister in thecigarette industry [some scientist should

pu blish on this issue].

"V e g eta bl e" oil:corn, sunflower orundefined industrialtypes. The "white" -factory denatured-oils.

Fine are: virginolive, canola, lin/flax& unhydrogenated

soy --only if youcan't find canola.

Avoid

High intakes of refined omega-6 oils likesoy, corn, sunflower, safflower, linola and cottonseed generate too much of oneclass of hormones. This can causeirregular heart rhythm, cramps andother health problems. LimitedUn hydrogenated soy does little harm

since it also has some omega-3. A newreduced omega-3 cross-breed Soyola may soon make soy as important toavoid as Linola .

If it simply says "vegetable" oil, assumeit's hydrogenated, too low in micro-nutrients or too high in omega-6polyunsaturates for good health!

Flour (white -

refined) and flour-made pasta. Themore finely groundthe flour and themore boiled [less al dent e] the noodle, thehigher the "glycemicindex" ... not ahealthy thing.

Avoid The removed

bran and germare amazingly

good sources of minerals and

vitamins

They lack essential nutrients, even afterpartial enrichment and are proven

inferior to whol e grain products. Theyare linked to increased heart disease [9-'99: The Nurses' Study]. Their rapidabsorption causes fast changes insugar/insulin balance -and eventuallycell resistance to both = adult diabetes [100 million cases world wide, 15 of 16 of which are adult type].Commercial semolina -based pasta is lowglycemic but has about as much fiber as


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chocolate or beer. Dri ed egg noodleshave dangerous oxidized cholesterol(Italian research).

White rice -themore "whole", thebetter.

Moderate

U se the nutritionally superior and good-for-the-heart brown (whole) rice.Deficiencies in white rice lead to thediscovery of B vitamins. P.S. Likestarchy potatoes, also high glycemicindex.

Sugar

White, brown,"glucose-fructose",molasses *** , cornsyrup & most softdrinks

Avoid

The f ructos e half of sugar is a buildingblock for cholesterol [and is a "gluey"molecule in your blood stream]. Zero fiber, vitamins or minerals. See Flour.Ironically, betaine, removed from sugarbeet , is a magic key in lowering bad-for-the-heart homocysteine. *** Blackstrapmolasses (especially) is a good source of calcium, magnesium, potassium andsome B vitamins but it remainsessentially sugar.

Dairy

Not everyone puts itin the avoi d groupbut it's a food with

complications:NotDairy.com .

Not essential foradults. It's notclear if dairy

calcium actuallybuilds bone -it

may not! Homogenationmay be another

problem.

75% of the world's population has someproblem digesting cow's milk. Agedcheese has oxidized cholesterol --as dopowdered eggs and aged meat. Fat freeyogurt is probably healthy . Young low-processed cheeses and yogurts -Indiancurd and the like- are probably healthyfoods for most of us. April 21st, 2005

The more you eat of these foods, the greater the need to take supplements.

CLICK FOR F U LL AD


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supplements.

Anti-Alzheimer's;helps diabetes and dialysis problems and it'san importantanti-inflammatory .

meal - AJC N :1-2004 ]

Here's asummary of

theexcellent1999 book

TheVitamin E

factor

-also consider: mixed "tocopherols" andpossibly "mixed tocotrienols". Considerstarting with lower dose. IF onCoumadin (warfarin), aspirin and/orhigh fish oil, use lowest dose: whilepreventing clotting, you could promoteexcessive bleeding.

As with the heart-healthy omega-3 oils,E's cardio benefits increase with time.The evidence for prevention is strongerthan for E as a cure.

Vitamin C --not

Est er- C

238 references in Am J C l Nutr ;June '99 .

Beneficial roles of very high doses in

disease areprobable but notwell established.

C, easy to takefor granted, hardto underestimate!

1/2 - 4gramsAt or abovelower dose in

health,higher inillness.

If prone tooxalate typekidneystones, staybelow 1 g,drink sufficientwater,

considervitamin B6 ,low salt, lowprotein andhigh calciumfoods.

Antioxidant. Works with and recyclesvitamin E; prevents artery infection;strengthens blood vessels; raises good &lowers Lp(a) cholesterol; speeds up

bowel, removing excess cholesterol.Improves general health & effects of diabetes. See point 2 in [ 31 Comments ]and, regarding heart disease, the LinusPauling Institute .

Anti-viral. At 4 /g, best health bargainaround. 99.9% of animals make theirown in "mega" amounts as do allplants. We (monkeys and guinea pigs)do not. Very high doses are remarkablysafe: "..take as much as you like" [from

the L. Pauling Institute's Top Ten, May2000]. V ery i mportant . Nature'snitroglycerin, like arginine & vitamin E.

The B's --Noreported toxicityin dosesmentioned.

(B2), B6, B12 &folic acid will

lower artery toxichomocysteine in

anyone.

Take as a multiand not

individuallyunless there is a

B1 25-100mg B2 25-100mg

B3 50-600mg B6 25-100mg B12 100mcg+

B9 = folicacid 800 -

They help digest fats and sugars, lowerho mocyst ein e (-best in higher than RDAamounts) and r ed uc e p laqu e.Very high dose plain B3 niacin (about0.7g taken after each of meals) is by far

the best & cheapest cholesterol"modifying" drug, raising HDL whilelowering LDL, Lp(a), fibrinogen andtriglycerides -must take with a dailymulti . B3 is also good for your liver andbrain.

The B's are needed for 100's of processesin the body. U ltra high doses of somehave anti-Alzheimer's, schizophrenia &


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Linoleic; omega-6( -6 or n-6) typeoil.

kool,mustard], orsoy -only i f you can'tfind canola.

Other typesof omega-3in fatty fish.

M ost peopleget too muchn-6.

Food ] and point 1 in [ 31 Comments ] andlowers triglycerides.

Omega-6 type linoleic (corn, sun, saff,soy, cotton) is rarely lacking and is oftenexcessive in relation to n-3 linole nic.Probably th e most common "vitaminoverdose" in Western diets at 2x-3x theISSFAL maximum for most people. Thecancer-link keeps on popping up in thehigh omega-6 research.

*Minerals are complicated as there are many and it is possible to overdose. Intakes dependon the degree of food processing and amounts in the soil. Plants mak e vitamins but must min e their minerals -if not in the soil, it won't be in the plant. Here's some info about their roles -

not necessarily as supplements- in health and disease.

MINERAL COMMON OPTIM U M HELPS SO U RCE

Selenium: vital: U SNat. Inst. of Health 200 mcg before and inHIV / AIDS & virusinfections ( book orfree 700k pdf ): low

selenium lowersresistance -includingto viruses that st eal

your selenium-making things

seriously worse.

Low selenium makesevery infection worse

since it's needed in

your T lymphocytedefense system.

NE, SE andNW N-Am. &North Europe,New Zealand,parts of China:under 50mcg/day &ofteninsufficient.

SouthernEurope and acentral N-Sband in N-Am.seem to haveadequateamounts in thesoil. Largelocaldifferences(also: point 14in Comments ).

200-800mcg . The higher doseis above what is

generallyaccepted as safe

but may wellslash the U Scancer deathrate by about

one quarter [myguess] as well as

the spread of AIDS [someone

else's guess].

Zero reporteddeaths fromsupplements.Toxicity likely at2500 mcg/d.

Cancer , heartdisease, heart

muscle, muscle,cataracts, bloodpressure, some

virus diseases,agingOverdose risk -as per the toplink in the left

column- shouldbe weighed

againstpotentially 6fewer cancer

deaths per 100N. Americans

on high doseselenium.

Some wholegrains, fish,Brazil nuts,kidney and,

more reliably,supplements:

Twinlab's Daily On e C a p, a Best

Buy , almostuniquely

contains anexcellent 200

mcg, see [ Nuts,Bolts ] for all

sources.

Silicon 20 - 50 mg (notwell absorbed) 5 - 10 mg orhigher

Bones, joints,heart, skin, poor(weak) collagen

U nrefinedplants andgreens, wholegrain, horsetailplant. Dietaryfiber (oats,


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barley, andrice) and wine.

Chromium 30 mcg ( U S)ofteninsufficient

200-400 mcgwith selenium

Diabetes; helpsinsulin,cholesterol,

acne, sugar use

Liver, grains,root veggies,green pepper.

Vanadium 10 - 60 mgofteninsufficient

100 mcg+ Diabetes; higherdoses replaceinsulin

Shell fish,parsley, someprocessedfoods, grains,beans.

Boron 1.5 mg ofteninsufficient 3 - 9 mg

Bone health,diabetes,infection,arthritis

Water, fruits,veggies.

Manganese 2.5 - 4 mgofteninsufficient

5-15 mg

Bone, cartilage,heart, epilepsy,diabetes,cataracts

U nrefinedvegetarian; notin animalproducts.

Copper

The ONLY nutrientdeficiency known toraise LDL cholesterol.

0.7 -1.5 mgofteninsufficient

1-2 mg (1/10th of your zincintake)

Like selenium &iron, don'toverdose on

copper

Heart, arthritis,hair color,artery bursts(aneurysm,stroke), badcollagen, highLDL, poorclotting,Parkinson's

Nuts, grains,bracelets,supplements.

Soft or acidicwater:

excessiveamounts

from copperpipes.

Zinc --Part of 300enzymes , thenutritional screwdrivers, hammers andpliers of our body(protein and fancy oilsbeing the nuts, boltsand batteries, andglucose or fats thefuel).

7-14 mg Lowintake is linked to1.4% of theworld's deaths![WHO]

Rules 2000 cellfunctions inaddition to those300 enzymes!

10 - 30 mg

Arthritis, skin,infection, badcollagen, vision,prostate,diabetes, etc.Much morefrom B MJ ;2002-11-9.

Shell fish, nuts,grains, beans,potatoes, fishand meat.

Molybdenum 75-250 mcg orless ? 75-250 mcg Organs,enzymes, cancer

Whole grains,beans, liver.

Potassium ** U .S.( AIM ; 2000-9-11):young adults: 3.4 g/d;high fruit + veggies: 8- 11 g/d; urban whites:2.4 g/d; often elderly

varies; ofteninsufficient --inrelation tosodium i.e.kitchen salt;lost in

2 - 5.6 gr ( U SRDA)**

Try to get itfrom your food

Heart, heartfailure, stroke,hypertension,cell function,sweating,diuretics,

Bananas,celery, fruits(prune, orange)and veggies(potato,broccoli, beets),


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or Blacks: ~1 g/d.20% of hospitalizedpatients have lowpotassium.

processing. irregular heartbeat **, muscle,fatigue, nerves,etc. etc.

meat, fish, saltsubstitutes.

Zero in: whiteflour, sugar &fats.

Sodium (salt) most oftenhigh orexcessive

1/10th of potassium

Cell function,alwayssufficient; raisesblood pressure

Processed andsalted foods;source of added iodine.

Iron I'd onlysupplement -or useiron fortified foods- i f a medical need hasbeen established.

16 mg(Sweden) ofteninsufficient

10 - 15 mgdon't overdose

Blood; premeno-pausal womenonly; some infants, teens &elderly

Liver, nuts,grains &greens; vitaminC increasesabsorption

Magnesium (seeabove ) Mg has it'sown amazing sitehere . Here's the U SN.I.H. and here's aMedline heart diseaselink.

300 mg(Sweden) ofteninsufficient ;very important

500 - 1000 mg (atleast half of calcium intake)

Heart, heartfailure, irregularheart beat, bone,PMS, cramps,fatigue, diabetes,stroke, diureticuse, etc.

Whole grains,nuts, soy,greens, rootveggies &supplements

Calcium ( see above )

500 mg(Belgium) ofteninsufficient

1000 - 2000 mg(1-2g)

Bone, heart,general, bloodpressure

Bone, greens,grains, nuts &milk. Not inmeats.

Mineral needs are complicated because each person's situation is unique while you or yourhealth-advisor will never know which minerals were in the soil where your food was grown,

how much was taken up, or by how much milling and cooking reduced their amount. Each nutrient is important and wise supplementation with some minerals is a practical way to

insure that you get the optimum amounts.**POTASSI U M " I t no w a ppe ars quit e p ossi bl e that a lac k o f potassiu m in th e coronary muscl es

may be th e m ajor caus e o f death f ro m heart d is eas e in hu mans " [Adelle Davis, '72]. 95% of potassium is insi de cells, as opposed to sodium, and magnesium keeps it there. Because rawplant-based diets are high in potassium & low in sodium, well functioning kidneys remove

potassium faster than sodium. Disposal of vegetable cook-water, high salt or low magnesiumdiets, sweating and most diuretics can cause fatal depletions of potassium and/or magnesium.References: 1.) irregular heart beat: JAMA ; '99- 6 -16 ; 2.) blood pressure: JAMA ; '97-5-28 ; 3.)

stroke: NE JM ;'87-1-29 [60% of risk at 4.3 vs. 2.4g/d]; 4.) review B MJ ; '01-9-1 [10 mmole =~0.4 g].


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LEFT: LINK TO CAR LSON L A BS

BELOW: LINK TO GOOD INFOPAGE OF C EN T RU M

GOOD SO U RCES & INFO ON THE"N U TS & BOLTS" PAGE

P.S. High selenium -100-200 mcg- is abench mark of a great multi. 2005-7-

19



Ad ult ( -ty pe 2 -) Dia bet es [Home ] [Simple ] [Franais ] [Good Food ] [Bad Food ] [Vitamins + ] [Books & Links ]


Comments ] [Index ]

Why a Type 2 Diabetes Page in a Heart-HealthSite?

Well, both are related to nutrition and both can be prevented or helped by

the sa me foods and supplements. Type 2 diabetes is normally preceded bydecades of slowly incr easing insulin, blood sugar, and belt -size ( .. an d it is

al ways healthi er to sit on your f at than ha ve your f at sit on you ). Early prevention is very effective but there come a point when insulin

production permanently breaks down. Smart nutrition (and portioncontrol) can first prevent overweight and diabetes , and eventually heart

disease .

Both conditions are epidemic with 1 in 13 Americans and 1 in 3 of those


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over age 60 developing 'adult' diabetes. M ost will developheart, kidney, nerve and blood vessel diseases for an amazing1/4th of total health care costs! Other countries have similar

increasing rates. Later-in-life diabetes (during pregnancybeing a warning) is an eventual one-way track to heart

disease.

What makes a diabetic? Simply put: when your pre-breakfast blood sugar( plas ma glucose) gets over 126 mg/dL (7 mmol/L). Another measure is

when 2 hours a f t er taking a dose of glucose the blood level is still over 200mg/dL (11.1 mmol/L), with over 140 (7.8) starting to suggest a problem.

This is how diabetes currently is defined [ B MJ or A D A]. Fasting 95 (5.3) isgood [ A D A], under 36 (2) is seriously low blood sugar, while above 180 (10)a safety-valve opens that sends glucose to the urine. To confuse anybody,

the numbers changed from mg to the 18 times smaller mmole, theyincrease by 14% between 'blood' and 'plasma' in syringe samples -but thenumbers for 'blood drop' and 'syringe -plasma' are similar. However, it's

the big picture that counts, not the decimal points of the reading. This ison e area where a blood test is important since serious organ or footdamage can happen early.

In early-age ' ty pe 1' diabetes the body sto ps making insulin needed toprocess sugar and starch. T y pe 1 represents under 5% of total diabetes.

There is no cure and insulin, a protein, must be dosed by injection inrelation to sugar and starch intake. Type 1 can possibly be prevented withvitamin B-3 in people with declining insulin -which can show years before

irreversible damage [see ENDIT or here ].

In the now exploding ' ty pe 2 ' diabetes, which develops in obese kids or at a

more 'mature' age [ Non Insulin Dependent Diabetes M ellitus, NIDDM ormaturity-onset], the problem is initially not a lac k of insulin but body cellsbecame insensitive (resistant) to its effects. Increasing amounts of insulintry to "push the gas pedal" but the system doesn't react (by taking fuel,

glucose, into the cells). In type 2, both blood-insulin an d blood-sugar(glucose) become high which is a double problem.

This double problem is that:1.) Insulin, as it always did, still changes e xcess blood-sugar into fat [inblood and around the belly, and it keeps it there]. So, insulin tends to

make and keep you fat;2.) High blood-sugar makes blood vessels and blood components "sticky".Both effects reduce blood flow to all areas of the body especially to the feet,

eyes and kidneys. Fat, aroun d the body or as triglycerides in the blooddoes nothing to promote blood circulation. Good circulation is 50%-of-

good-health. This is why weight control, "shaking-up-the-fat" (exercise), agood multi-vitamin with minerals and e xtra magnesium , omega-3 [ -3 or

n-3 ] oils and high-fiber, low glycemic index foods are all-important.U nhelpful are high omega-6 oils like corn, soy or sunflower while vita min

D works bett er than insulin drugs! High waist size (belt length, regardlessof your height) with high blood triglycerides (fats), high sug ar, high insulin


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and high blood pressure, all lead to ill -health. Thisgroup of symptoms is known as Syndrome X, the

Metabolic Syndrome.

I remind you that this author is not a doctor and knows absolutely nothingabout your specific situation. Keeping this in mind, here are some ideasthat will help you see the global picture of diabetes ( kidney, leg, eye and

heart disease ) more clearly.

1. READ two pieces of literature. First, the 2001paperback Re versing Dia bet es by Dr. Whitaker. His

website is very commercial but his science is trulyexcellent: a vital $15 ( U S) book investment. Second, forsome science, read the summary or partial text from the

Nurses' Study by Harvard that found a 250% greater diabetes risk in women eating the most rapidly absorbed,

low-fiber carbs.The main "offending" foods are: flour, boiled, baked orfried potatoes, most breakfast cereals and the like and

noodles made from flour. Regular noodles made from durum-wheatsemolina, gritty, hard, wheat core particles, like couscous, are low

glycemic but also low in fiber and nutrients. Floury starches and carbsare high on the "glycemic index" as they rapidly shoot glucose into yourbloodstream for insulin to deal with, which eventually causes harm. P.S.

U nlike some oils and proteins, no carbs are classified as "essentialnutrients".

2. INCREASE fiber-rich foods,especially ones that have not been

processed much, like "above-the-groundvegetables", fruits, beans, whol e k ern el grains (not finely ground) and, like forheart disease prevention, omega-3 oils

(flax, canola and fatty fish). Fiber,especially soluble fiber (gel or pectin-like fiber), is truly diabetes and hearthealthy as it slows and regulates the

speed of the uptake of foods--which iswhat diabetes control is all about. All

agree about the major benefit of fiber -and it's cheaper than a glucose test

strip. Every 10 g/day increase in fiberreduces diabetes risk by up to 30%!

GLYCEMIC INDEX TRIAL (the high index version of the same foodis in brackets)

* Whol e grain barley bread 58 (same, flour 100; like wheat f lour

** Ball-Par k list ** Fiber andGlycemic Index ( blue ) of common servings:*Most fruits: 1-4 g 40-60 *Beans (cup, cooked): 5-14 g 35-50 *Broad(Fava) beans (cup): 9 g110 *Large potato with peel: 6 g;110 *Meat, eggs, fat & most dairy: 0g low *Most breakfast cereals: 0 g; 80-100 *Hot whole cereal: 5-10 g; 85 *Some bran cereals: 5-10 g; 40-50 *Donuts, regular breads: 0 g;100-110


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starting weight ( AJC N , Jan. 2003 ).

Protein raises insulin , as shown, butwhile up to gets used like sugar,

protein doesn't raise blood glucose. Theonly thing eaten here was 236 gr. (8 oz.)

lean meat, providing 50 grams of protein. Similarly, also fructose (50% of

plain sugar) has little effect on glucosebut it raises insulin -and cholesterol. Notice in the last graph that type 2

diabetics have high fasting (morning) insulin. In type 2, the challenge is tokeep insulin an d glucose low.

4. DECREASE YO U R WEIGHT if it is high: obesity leads to type 2 andheart disease. [Skinny diabetics, those not producing the fat-maker

insulin, lose sugar-calories in the urine since they can't use sugar for fat orfuel.] ALL authorities agree with weight reduction benefits in type 2, as

often blood-sugar returns below the cut-off point [and technically you'recured]. As fat-cells lose fats, there are relatively more insulin receptorsactive per unit of cell surface and the system works better. Moderate

exercise (many benefits) and cutting down on (tasty and well-deserved)calories are ways to normalize weight. Easier said than done. Then there

are changes in diet: try the wisdom in the books by Whita k er, C hall em , At k ins and Will ett (the 4 books in one frame in the links list). None of these

books has all the answers but combin ed they provide a wealth of information about how weight loss can be part of a pleasant life -style.

Also, there's the M ontignac diet -- all low carb, high nutrient approaches. Pssst ... : All obesity is stored fat, and you'll never lose fat if you (over-

)supply with carbs and refined cereals...

5. ABO U T DR U GS ... there are drugs that "raise insulin" [sic],make it work better or reduce blood-sugar by other means. Inlater stages of adult-diabetes [very high blood-sugar], injected

insulin [at increased levels also a poison] is often added todrugs taken by mouth. On the surface this seem s like good

strategy as blood-sugar and therefore the blood markerHbA(1c) become more normal, for a while. This marker "A-one-C" tellshow many "frosted" (sugar-damaged) red blood cells you have, evidently

an important thing to reduce (less than 6% is normal). No drugs deal withthe basic cause however.

The N ew Englan d J ournal of Feb. 7 2002 had a land-mark study about the superiority

of non-drug approaches:" Sinc e curr ent metho d s o f

tr eating d iabet es ar eina dequat e... T he hy poth esis

that ty pe 2 d ia bet es is pr eventa bl e is su pport ed b y


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The problem with drugs is thatthere are few, and for most drugszero, long-term studies showingthat they actually postpone grief

an d improve survival . Many promisingdrugs and the patients on them are no

longer with us. With drugs you can"normalize-the-numbers" to make the lab report look better but there are

few studies proving that this delivers a long-term health benefit. This isbecause drug d on ' t fix underlying problems, have side-effects, and

decreasing effects with time. I ntuiti vely you would think that any drugthat lowers blood-sugar [or cholesterol or blood pressure] shoul d be

beneficial but this is certainly not evident [U KPDS in B MJ '01-10-13: 854;changed into recommendations but further debated here ]. Ask your

doctor to explain this debate. This insures he/she learns about the drugs ...it ain't easy for them either! NE JM Sept. 9, 2004 : the big new class of

drugs in 20 years [with names ending on - azon e, marketed as Avan d ia and

Actos ] lower glucose and 'A1C' but increase weight and promotecongestive heart failure!

Later-in-life, type 2, diabetes becomes a hard to manage "condition" withmuch confusion and changing recommendations between individuals or

expert groups. Mega-dollars are spent on and by each diabetic so themoney interests are huge. Adding to the confusion, fundamental

understandings (like the role of inflammation ) are just starting to emerge.It is a long way from studies to medical consensus and even further to

supermarkets and restaurants --where the causes and solutions to diabetesand heart disease certainly lie. On a lighter note, there seems agreement

(for people who are not driving, type 1, pregnant or alcoholic) that"...moderate alcohol consumption in the diet should not be discouraged"

[ JC lEn dMe t ; 3-2002 ], the benefit of a drink-or-two , and now there'scoffee !

In California the d ou bl ed (105%) rate of type 2 diabetes in the 1990's wasevidently not caused by a lack of drugs but, just maybe, by more low-fiber

processed-foods [or by sitting in front of computers...]. But unlike yourcomputer, you don't want your food to be f ast . You can slowdown digestion with high fiber-foods without the loss of tasteor food appeal (you'd never know the difference). About 30

g of fiber per day, about double current intakes andes pe cially the soluble mucus-like variety, is one of the main keys to heart,blood-sugar and cholesterol health. And so we return to the apple-a-day

concept... [3.7g fiber/medium size apple with skin].

The 2002 recommendations are here but you'll find few solutions and theword "may" is used over 150 times. In fact, they may be wrong that you

should eat at most 1 egg worth of cholesterol per day [if LDL-cholesterol isover 100 (2.6)] and eat about 10% of your energy as polyunsaturates

(never be f or e in human history.., way in excess of the ISSFAL safe upper

obser vational stu d i es an d t wo clinical trials o f d i et, e x ercis e ,

or both in persons at high ris k f or th e d is eas e but not b y stu d i es o f d rugs us ed to tr eat

d ia bet es ."


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limit, an d a probable cause of type 2diabetes as part of the Israeli

Paradox ). Nuts are not a good sourceof omega-3 oils, only walnuts are ...

while avoiding saturated fat andcholesterol will certainly not preventdiabetes. Fact: even saturat ed fat -

with carb avoidance- may be helpful!

This 'avoid cholesterol and fat' advice was amarriage- condition of the American HeartAssociation, an alliance to unify advice, yet fats used to be the energy

source of choice for diabetics. Fat does not generate insulin or glucose soyou can see why this was, and fat per se does not cause obesity . Diabetes

causes heart disease but heart disease never causes diabetes [this author in:DiabetesInControl.com about cholesterol]. Too bad for diabetes

prevention that the ADA caved-in to the AHA about fats and the high

glycemic index junk-cereals they endorse [like C ocoa Pu ff s & C ount C hocula ]. The latest Li pitor cholesterol trial found no benefit in diabetics: Lanc et ; April 5, 2003.

On a positive note , everybody agrees that weightloss, exercise and highfiber intakes are good --about 50g/day, now that ' s a lot of fiber [ensure

your multivitamin has zinc].

Many groups suggest to follow your doctor's advice about drugs. Thismay be valid but only after you have both read and digested the book Re versing Dia bet es that deals with the many benefits of the non-drug

approaches. As in any such disease, why not keep copies of lab-reports(with Med lin e Plus drug descriptions) and start a file on yourself.

Knowledge is power, and unless you convince yourself about benefits,changes tend to be temporary while with drugs the slide continues . Ju ly

21st, 2005.




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SO U RCES OF S U PPLEMENTS. There are many others in NorthAmerica, few in Europe and elsewhere. Most are incomplete or of poor

value but all are better than nothing. Here are some good products. Thissite gets no cut from any of them. Good luck avoiding the hype thatinfiltrates vitamin and supplement sales. Find 2 sample labels with

comments at the bottom of the Vitamins + page.

Mail-order world wide: Bronson 1-800-235-3200 or 1-801-756-5670 [thenew owner]. Product: #93, a cheap no iron no fri ll, however low inselenium multi . Also good are C, #49, calcium/ magnesium, #111, andselenium, #88. Their best vitamin E is #71 and CoQ10 is #342 -chewedwith fatty food; always expensive). Also: Nutrition War ehous e 1-800-645-2929. Their multi #1122 or #1123 seems good; add selenium #1068,calcium/magnesium, C and E #1103. U .K. : consider PatrickHolford and inAustralia : GoldenGlow's Super One-A-Day . Cheap vitamin D , betaine orniacin .


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U .S. Health-food store , Daily-On e-C a ps -click on M ultis [contact forsource. ]. T he world's best multi for the price, partially because of the included 200 mcg selenium &200 mcg chromium. Take " no iron " unless the need is diagnosedor probable. About U .S.$40-70

per year; most B's start at the 25 mg; B12 100 mcg [great], folicacid 800 mcg [good], beta carotene 10 000 I U [take no more],natural d type E 100 I U [a deal], C at 150 mg [good start]; zinc 15mg, manganese 5 mg and copper 2 mg; also iodine and 400 I U D[vital], and some other good stuff. You might add: E -about 200 or400 I U every other day; ' mix ed ' tocopherols are best, otherwise dtype, and probably some C and certainly a ' calciu m / m agn esiu m+ D' supplement [and CoQ10 if heart failure is a concern or are ona 'statin' drug]. P.S. Most vitamins but especially capsules are besttaken near end of your largest meal. If you know of a similarlypriced product in your area that is as complete, please e-mail.

Internet : here's the no-iron and the with-iron Daily On e C a ps infoat Vermont's "Vitamin Connection". Reputable and ships world-wide. A very cheap source [$18/180 = 10/day] is Vita C ost .com [Canadians shi pp ing to the U .S. phone 800 793 2601 -during officehours.]


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CarlsonLabs.com 's Su per 2 Daily is theCadillac of multis; not the cheapest but very

complete, including fish oil and excellent amounts of C, E,selenium and more (no iron) -about $0.50/day. Here's their Su per 1 Daily . Any company with the integrity NOT to sell

Est er- C deserves a special mention; they seem to put their customer'shealth up front.

* Canada's best: Nu-Li f e has some superb multis at Lobla w' s andelsewhere. Find stores U .S & Canada: tel (800) 668 0066 or/for " Ulti mat e"(best: 50+) formula. Next best is: K ir k lan d "Forte Senior" at C ostco .* Canadian : J ami eson : Su pe r VitaVi m (info here : most B's at the 30mg level - 9U S/day ; you may want to add: E, C, calcium, magnesium, 200mcg selenium & possibly CoQ10) -mail orders to non Canadians only.* Canadian : S wiss : Su per S wiss On e "50" (too much iron, no seleniumbut most B's at 50 mg -product 169003)- or " Vege ", no iron and zero [!]selenium -product 153302.

THERAPE U TIC DOSES OF S U PPLEMENTS

If you want to "improve" your cholesterol profile: NIACIN (mega-dosevitamin B3) a f t er meals. Lowers : 1. "bad" LDL-cholesterol; 2.triglycerides; 3. fibrinogen; 4. Lp(a). It uniquely raises good HDL-cholesterol. Proven effects on heart and overall mortality [take with a dailymulti]. Study use & use medical follow-up (per day: 4 to 6 pills of 1/2 g). There are 2 effective kinds: pure = safe, very effective, cheap ($50/kg atLEF.org) but, in the beginning only, causes a brie f, harmless but impressive hot-flush (less if taken 15 minutes a f t er a meal) and timedrelease = possibly safe & little flushing. R aising "good" cholesterol[exercise, niacin, moderate alcohol] is clearly more important thanlowering the "bad".

To fight colds , flu & infections: High dose vitamin C (4 - 20 grams ormore). You will still catch colds but you will pro bably remain mobile andcertainly be better faster. Also anti-cancer link at higher doses of C,selenium, CoQ10 (about 350 mg), lots of carotenoid containing foods, beetsand vegetarianism; study use.

To improve special conditions: In some cases higher than suggested doses

of some of the B vitamins may be beneficial. Comments to be added later.

LIPIDS (oil, fat, cholesterol, lecithin). Also, simplified In RedFlag byKendrick MD .

Cholesterol is part of cell walls, forming (with lecithin) a fatty "soapbubble" inside of which all cells function. When the "bubble" bursts thecell dies. Protein molecules "float" in and along this fatty film, like colorsin a soap bubble. These proteins are the messengers between the in and


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outside. Some of these are the 10,000 ormore receptor molecules -per cell- thatgrab LDL when a cell needs cholesterol.Families with high cholesterol often haveinsufficient functioning receptormolecules.

To Protect their cells from bad fats, cell-receptors won ' t grab LDL with oxidized,burnt or rancid components. When cells

don't absorb such damaged LDL, the LDL remaining in the blood, andfinally also in the artery walls, goes up. When you eat solid fats, your bodymakes cholesterol for the bile-acids to break-down and absorb them.Without fiber in your food, this bile -cholesterol gets recycled back into theblood, raising its cholesterol level. Because cholesterol is such a keynutrient and body component we don't burn it as fuel.

Cholesterol in food replaces some of the about 2 grams your body makesdaily for cell-walls, nerves, bile & sex-hormones. Fats and cholesterol can'tmix with water or blood. To travel they must first mix (emulsify) insidelecithin and lipo (fat liking) protein envelopes, forming little balls calledVLDL, LDL, HDL & chylomicrons. There are about one billion suchsmall globules per drop of blood! These veritable little factories interactand exchange contents. LDL gives cholesterol and fat-based nutrients tocells when needed. HDL picks up cholesterol for removal by the liver.Their proteins (and there are about one dozen different types) are addresslabels that also regulate the size and content of each family of fat bearingglobules (LDL, HDL, etc.). The smallest droplet, HDL, when empty of cholesterol goes from round to flat!

Your "cholesterol count" represents about 45% of the weight of LDLparticles + 20% of the weight of HDL, etc. (per 100 ml blood). Statistically,in older populations, high cholesterol people live long er , but in mid-agedpopulations with refined Western diets, high cholesterol suggests highercardio-vascular risk. The trick seems to be not to overload the body withsoli d , trans or d amag ed fats (all part of "total LDL"), and to keep fats"moving" with vitamins B, C, E, lecithin and omega -3 oils.

Antioxidants C, E, selenium and others keep blood fats from turningrancid and toxic. The antioxidants, B vitamins, magnesium (andlecithin/choline-derived betaine) protect the lining of blood vessels from

damage which is where heart and blood vessel problems start. Just like theskin can get damaged by infection and irritants, the skin of the arteriesmust remain strong and smooth --otherwise gunk gets stuck in the repairtissue inside the artery wall.


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In other words ,heart disease, clotting

and strokes startwhen repair Lp(a),fibrinogen and/orhomocysteine are

high, HDL & CoQ10are low, or when LDL

is damaged byhomocysteine or

oxidized cholesterol(old, burnt or heated

fats). Plaque forms indamaged sites of

vessel walls. B3, B6,B12, folic acid and betaine and antioxidants E, C, selenium, CoQ10 &omega-3 oils prevent LDL or inflammatory damage--by keeping LDL

"good", and the arteries healthy, thin and flexible.

In (most) heart attacks , plaque gets loose --imitating a cut or a wound,and thus a blood vessel logically blocks, clots and contracts.

Maintaining good intakes of magnesium, potassium and omega-3 oilswill help save you by preventing the resulting irregular heart beat.

Fish oil is 30% polyunsaturated and remains liquid in arctic water. Beef fat (4% polyunsaturated), trans-, hydrogenated & all saturated fats needbody temperature to move. Fish, flax & canola -omega 3- oils are a feed-stock for hormones and help in "active" lipo-protein / cholesteroltransport. Saturated, solid or partially hydrogenated trans fats interfere

with both functions. Those molecules are straight and rigid, whileun saturated ones are bent, fluid and reactive, the omega-3's even more sothan the 6's.

The "50% or more omega-6 oils" (w-6, n-6 or linoleic - in: soy, corn,sunflower, safflower and cottonseed) are promoted for lowering cholesterol(they do, for a while) but they may also pro mot e diabetes in adults, highblood pressure and possibly cancer. Cottonseed oil has pesticide residuesplus some iffy fatty acids. For more on w-6 vs. w-3 see items 1, 29 and 30in [ 31 Comments ].

T rans -fats will soon be declared on Canadianfood labels, if there's over 0.1 g "per serving".

This is progress because the hydrogenationprocess that makes them, first and foremost

converts omega-3s into trans -fats. What is badis that now, to avoid having to list trans -fats, low

omega-3 strains of soy and flax have beendeveloped. These are called Soyola and Linola .

The proposed Canadian labels list omega-3 to let consumers choosethis heart-healthy oil. So far, regular "virgin" canola is a good omega-3 choice for daily use, while flax oil can be used like a salad dressing or


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supplement.

Cholesterol-lowering statin drugs have become common, impoverishingpeople and systems everywhere [points 20 & 21 in 31 Comments ]. Theylower "total LDL" but don't improve the types within this class, unlikeniacin ( AmC oll C ar d iol ; 3-'99 ). Statins are o.k. for triglycerides, so-so forHDL, often bad for Lp(a) and guaranteed disastrous for CoQ10 and haveweak or not established effects on death and disease. From March 1996C onsu mer Rep orts : "Niacin. This vitamin is the cheapest and often mosteffective cholesterol lowering [sic] drug." In fact it is th e most effectiveHDL raising 'drug' , the one probable risk factor in the cholesteroldepartment in women and elderly (if not men) --but it must be taken with amultivitaimn also, and a f t er meals.

IN S U MMARY:

1. S U PPLEMENT therefore with the basic vitamins and minerals & use(oat) bran & niacin -after a meal- (ask M.D.) i f needed to improvecholesterol balance.

2. INCREASE : beans, whole kernel grains, fruits and veggies, seeds, nuts,

flax/lin (oil or seed), canola and fatty fish. If it's unrefined, "whole",unprocessed, or has fiber: great.

3. RED U CE : low omega-3 oils (apart from olive).

4. AVOID : white flour, white pasta, white rice, sugar, "partially"hydrogenated (deep fry) vegetable oils & shortenings, soft drinks --andtobacco.

5. DO : exercise, eat a varied fresh diet, drink alcohol only moderately (redwine is best). Be merry & don't sweat the small stuff, stress is a risk factor.

STATIN DR U GS, Li pitor , Zocor , Pra vachol , etc. work by being minor anti-inflammatories [think fish oil or aspirin] and it's highly unlikely that any benefit is via cholesterol lowering, the one reason they're being promotedand prescribed. May 3rd, 2005





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All on one page: cholesterol and its drugs ... info to share with doctor andfriends.

Is low-cholesterol really healthy? Does lowering it extend life?

C 27 H 45 OHCH OLES T E ROL

you asked?..never shown

dangerous, vitalfor the brain , andyou'd have to eat20 eggs to absorbwhat you make

each day. Eventhe famed

Framingham study showed decr easing cholesterolover age 50 predicts more heart disease deaths!

C hol est erol Pills , statins like Li pitor , Zocor , Pra vachol ,

Lescol , Me vacor or C r estor ,fibrates and niacin (mega

vitamin B3) have sideeffects (good, bad and

unknown) that eclipse those of cholesterol. Studiesshow that lowering cholesterol with statins, fibratesor omega-6 oils (but not niacin or fiber) promotes

cancer [ general effects and seniors ].

Also , t he mor e statins cut cholesterol, the mor e theyreduce energy [to nerves, muscle and heart] by

lowering CoQ10 , "battery acid" and anti-oxidant("catalytic converter") of every cell. Here 's a study

with best cholesterol at the not exactly low old"normal" range of 180-240 (4.6-6.0) -also: 1, 2. Great

sites: thincs.org and Cholesterol Myths .

Drug-money fuels thecholesterol fear but

statins don't work bycholesterol lowering anddon't save women : B MJ

Feb. , JAMA May & JACC Sept. 2004 .

M or e cancer and nosurvival benefit (0.1%)in high risk Europeans

over age 70: Lanc et 2002 (PROSPER study: 3

million $3 pills taken).

Next, in 6 years , nobodysaved (0.07%) in this

younger group of Americans (ALLHATstudy: graph below).

PS-1 In heart failure: lowest 20% for cholesterol: d ou bl e the death rate ! PS-2 TNT trial implodes : 5000 heart patients for 5 years on top-dose Li pitor

and 1/4 less 'bad cholesterol' suffer 2 mor e deaths compared with 5000 on low-dose.

PS-3 Out of 1/2 million U .S. men at 'prime heart attack age' , the top 0.8% forcholesterol [~292 (7.5)] on anti-cholesterol absorbing drug for 7.4 years (and

1/8th less " bad LDL" compared with dummy drug) but no difference insurvivors; count them: 3. And, oeps: in 65,000 men with 2700 deaths, those

with l east cholesterol [below 187 (4.8)] had most deaths!


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PS-4 The Ame rican C oll e g e o f C ar d iology in 2004: "... there is no evidencefor a total mortality benefit in women from dyslipidemia [statin]

treatment." Women: 3 mor e deaths on Zocor and 2 mor e heart 'events' on Li pitor in large studies (4S, ASCOT). In 24,000 women over age 50, those inthe lowest 25% for cholesterol had the same risk for death (+60%) as those

smoking!

Some general data about cholesterol. Later, more about drugs.


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Cholesterol lowering: no mortality benefit in women, elderly,but in men?

CH OLES T E ROL P I LLS , statins, - Pra vachol, Li pitor, Zocor, Me vacor, Lescol, C r estor - ".. if diet and

exercise alone are not enough.." make part of the labreport look better. This makes families poorer but

more at ease and few doctors are yet getting blamedfor prescribing them. They hardly raise HDL andslash the production of CoQ10 by the sa me % as

LDL , forcing your heart, in fact all cells, to work withl ess energy and mor e 'free radical' damage. Their

limited effect is clearly not from cholesterol but fromlowering inflammation (2nd ref. ) and blood clotting ,

and by changing artery function , as do, more cheaply, C-RP by aspirin , someomega-3 oils and several vitamins (high-dose E).

Some statin fine-print warns " The effects of ... on cardio vascular morbidity[illness] or mortality [death] ... have not [!] been established. " And: "Significantdecreases in circulating ubiquinone [CoQ10] levels in patients treated with X orother statins have been observed [happens in all users, and this does] .. lead toimpaired cardiac function [= heart failure , nerve death] ..". Also: "..in some

patients the beneficial effects of lowered... cholesterol may be partially "blunted"[canceled] by a concomitant [linked] increase in Lp(a) levels."

Med sca pe and Med lin e Plus list 100 side effects but not a most vital on e, CoQ10reduction. Simply put:1. Sometimes good: inflammatory, clotting and nitric oxide effects -likely short-

term (weeks or months near 'events' or 'interventions');2. No effect: from changes to cholesterol [lipids];3. Always bad: pain (joints, weakness), 'senior moments', inability to learn, more

cancer, less CoQ10, more Lp(a), birth defects and long-term unknowns: again,cancer;4. Scary ads & faulty science [ Zocor , Vytorin and the P f iz er feet in the morgue fear

of death campaign called 'unethical' by the World Health Organization];5. Don't prolong survival in most high-risk groups and not in women :


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to th eir chol est erol-lo wering r e gi men .' And, oeps, theyforgot the largest statin study ever, J-LIT (graphs atend). More in B MJ on study conflicts of interest .Could the brilliant beauty of a drug (industry) blind awell meaning doctor? Is it fear of not following'guidelines'? *) Baycol ( Li pobay ) was withdrawn for

causing unexpecteddeaths: here's animportant comment about all statins. Also,Statin Alert .org orStoppedOurStatin .

The Journal Club onthe Web has analysishere and here : Atypical participantwould have to betreated for over 200years at a drug cost of

$200 000 to prevent one cardiac "event". In one study(WOSCOPS), 160 000 men invited, 6600 selected, half treated -but after 5 years and 30% giving up on the drug, total deathswere not quite statistically different . The other study (CARE)found ".. no significant differences in overall mortality ..". NE JM ; 99-4-8:1115 about a 3rd study (LIPID): "[ Pra vachol ] hasno particular advantage over placebo [dummy-pill]."

Me vacor 's EXCEL trial had with 89% probability 2.75x moredeaths (97% cardio-vascular) after 2 million pills were swallowed(11% fewer heart attacks, 40% more cancer); then, dumping 97% of the placebogroup, Me rc k continued but without the risk of the drug proving conclusively to bemore fatal than a dummy pill (dead patients kill drugs). Then, after 3 times more

Me vacor pills, the AFCAPS / TexCAPS trial ended with 3 mor e drug deaths (also40% more cancer). Next, Me rc k 's 1st Zocor study (4S) killed 3 more women butsaved men, but with unexplained anomalies in the mortality curves starting at 18months.

The current Zocor scandal : Oxford's Drs. Collins, Armitage and Sir Peto refuseto publish the He art Prot ection Stu d y mortality curves in men, women, diabetics,

old or young. In 1992 the same Collins and Peto wanted 'total mortality' trials;they did the trial yet now hide the GRO U P death curves. Sponsor Me rc k is equallyquiet about deaths but as always, women did not benefit .

Let's hope your doctor has good judgement facing bad data when changing' lan d sca pe s' of presumed dys-arranged blood fats -since 20% of 1st time Zocor takers were 'motivated' by a football coach ( Me rc k annual report) while P f iz er usesour sports figures.

A shocking statement on the ALLHAT website (2005): "..trials demonstrating a


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have proven of no value, apart from those involving omega-3oils, and that whole-foods and supplements cheaply lower

most risk factors -and survival chances. *(tel.1.800.544.4440 or 1.954.766.8433; product 94.)

an d Lp(a), andwithout giving

replacement CoQ10 is practicingincompletemedicine.

Mega-niacin [about 1/3rd of 2 grams/day after meals] does take some medicalguidance [for the first few days it will give a harmless but frightening hot-

flush] but it's the only drug suggested by the AHA to raise HDL and it's 1 of 3to lower LDL. Best: plain niacin, not 'no-flush', and it may make your doctorhappy [and less fearful about law suits] since you're 'doing something' aboutyour cholesterol. Always take with a multi otherwise it raises homocysteineand, bonus: it lowers clotting Lp(a) and fibrinogen . Why not share this link,

or PDF with the Dr. signing for your drugs?

Prescriptions in 'healthy' patients (clinical results):

Not e: this page is selected from the body of www.health-heart.org and

this page's PDF is not a chapter of the full 85 page PDF version of the website.



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Onesadexample of med ic

al pr evention involvedintensive cholesterol andblood pressure loweringdrugs and 15 doctorvisits over 5 years. Fiveyears a f t er the trial 50%more treated men haddied (67 vs 46) and 2 times more cardio-deaths had occurred (34 vs 14) thanin the untreated half of 1222 high-risk Finnish men - JAMA; '91-9-4 . Is thereevidence that, 20 years later, your drugs and your doctor are better than thosein Finland? Ask your doctor but mention the famous U .S. MrFit trial: 45,000man-years of "Special Intervention Program" and 5 mor e deaths after 7 years.

T he Lanc et ; Aug. 29 '98: "Despite reductions in the age-related incidence of myocardial infarction and improved control of blood pressure the prevalenceof heart failure does not seem to be falling and may be rising." This referenceconcerns heart failure and reveals the current state of medical "management"and prevention of heart conditions: not gr eat .

The cholesterol focused approach is dangerous (exceptpossibly in about 0.3% of people with genetic problems -agroup worse hit in this 90 year old epidemic). The drugand care-giver industries promote the idea that lowering

cholesterol, using "vegetable" oils and low-fat foods (high

in sugar and starch) would be beneficial, but their scienceis, at best, shaky.

The focus of the AHA and AMA is to raise " good " andlower " bad " cholesterol. This tide is slowly turning, evenat the AHA: when its Dr. Sixsmith was asked on the Nov.10 '99 NBC T od ay show if people should take a multi , heranswer was: "Absolutely." The purpose of life is life and

the content of life is time. Can you afford to wait .. ?

For sure , cholesterol, blood pressure, adult diabetes and impotence areimportant as wakeup calls. Yet, by "normalizing" the numbers with drugsone masks the symptoms without fixing underlying problems. Statin drugs,for example, slow the bicycle by (1) putting a brake on one of the wheels and

(2) by reducing the "battery acid" [CoQ10] in the energiz ers of all cells,including those of the heart muscle... think: muscle pain and (congestive)

heart failure in the elderly.

HOW HEART & ARTERY DISEASE STARTS -AND HOW TO AVOID IT Modified Morrison/Willis/Stone/Pauling/Rath/McCully/others --

Heart Disease as Micronutrient Deficiency and Artery Repair Mechanism

This stuff winds up in your arteries, making"plaque" more fragile (not good).

The omega-6 / cancer link reappears regularly, as inthe " Israeli Paradox ": this country's very highomega-6 (soy) and low animal fat intake shoul d

produce little heart disease but instead there arerespectively 1.5, 2.3 and 3.4x higher rates of

diabetes, heart disease and cancer in Jewish versusnon-Jewish Israelis. P.S. Omega-3 studies with fish

or canola d o have happier results.


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"High cholesterol" doesn't explain heart or blood vessel disease as most peoplewith coronary heart disease have "normal" cholesterol levels ( B MJ ; March 7'98 ).

About survival: "Summary odds ratios for total mortality were heterogeneous[mixed], generally failing to support the value of cholesterol reduction." -

AmJ E pi d ; March 1 '99 and points 20 and 21 in 31 Tips & Comments ].

While some cholesterol related factors do play roles [low "good" HDL, andLDL made "bad" by containing oxygen damaged cholesterol, homocysteineor clotting protein Lp(a)], any lowering of cholesterol has made no dent in

early heart disease.

The "bad cholesterol" concept is truly misleading. The "good" cholesterolparticle is beneficial and impossible to "corrupt" but its larger sister, the

LDL particle, can be corrupted to which your arteries take offense. All these"corrupting influences" can be minimized with the proper foods and

supplements, even or especially so if your genetics are not on your side.

The best 'thermometer' for most people in the cholesterol department is theratio of total to HDL cholesterol, over 9 being high risk and below 4 being low

risk - Criqui/Golomb, AJM 1998 . Total cholesterol 240 (6.2) with HDL 40(1.03) would give you a ratio of 6.

Niacin -about 2 g/day- is the most effective agent to shift this ratio by raisingthe good HDL and it (with vitamin C and L carnitine) will lower Lp(a) while

the multi lowers the homocysteine in your LDL. Avoiding dried milk andegg-powder containing foods -and eating anti oxidant rich foods- reduces the

load of oxidized cholesterol. All this helps the ' bad ' cholesterol emulsion

particle LDL to become beneficial again.

Following is a nutrition oriented theory, based on past and ongoing research,about the basic causes of heart & blood vessel diseases:

1. Most blood vessel problems start with inflammation [latin: "-itis"] andrepair mechanisms, such as artery wall thickening (hardening,atherosis, sclerosis --slow processes) and blood clotting (thrombosis --avery fast process).

2. Repair mechanisms only activate when arteries are weakened by long-term infection , by free radical attack (due to low antioxidant intake,smoking, or by your immune system) and by li f e-long or perio d ic lowvitamin C . However, MOST IMPORTANTLY, it is attack byhomocysteine on the structural components of the artery wall (due to acommon genetic fault and by a low nutrient refined diet). THESOL U TION: a high-vitamin-B dose multivitamin with 1 mg copper andsome extra vitamin C. In very high homocysteine, a few grams of betaine is helpful.

3. High vitamin C lowers infection and inflammation (viral & bacterial)


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and, as said above, maintains strong vessel walls not needing repair.Vitamin C helps make the mortar of the structural cement (connectivetissue or ground substance) between cells, that breaks down in scurvy, acondition with internal bleeding and tissue degradation. Thisconnective tissue is the elastic and collagen fibre and water filled mesh'cartilage' that regulates nutrient access and that supports andpositions artery muscle and lining cells. Vitamin C is also the recycler of vitamin E which shields cells, fats, cholesterol and LDL fromoxidation and it's a relaxer of arteries.

4. Long-term or periodically low vitamin C weakens this connective tissue(made of collagen, elastin, proteo-glycans, chondroitins, sulfate) whichthen allows high pressure pulsating blood to enter the artery walls,thickening and hardening them with repair and clotting materials, withcalcium and with degraded cholesterol from LDL. Muscle cells thenmultiply inside the connective tissue to strengthen the wall. Suchthickened artery walls increase the risk for stroke and heart disease -- NE JM ; Jan. 7 99 . Chondroitin (4-sulfate) cartilage supplements havebeen shown to similarly benefit heart-health (Morrison / Schjeide,1985).

5. High Lp(a) (a repair protein working like "radiator-stop-leak",uniquely developed in non vitamin C producing primates, &piggybacked to LDL) and high (clotting) fibrinogen are risk factors, asare most clinical inflammation and repair indicators (more damage andinflammation: more repair, more clotting (ex: C irc ; 00-9-5 : 60% morerisk in highest 1/3rd of Lp(a)-).

6. Vitamin C & niacin (B3) reduce inflammation (C-Reactive Protein -

where B6 may also be helpful - C irc ; '01-5-12 & C irc : March 2002 :inflammation, a great scientific summary). "C and B3" also lower theproduction or need for repair Lp(a) and alcohol lowered Lp(a) in somestudies - B MJ ;98-5-30 .

7. Oxidized fats & oxidized cholesterol (only) are toxic to cells anddegrade LDL, generating immune and repair response & adherence of LDL to connective tissue components. This is avoided by a good dietand by the taking of supplemental antioxidants (carotenoids, C, thevitamin E family, selenium, CoQ10, others).

8. Amino acids lysine and proline possibly dissolve Lp(a) based repair

clots in arteries (best sources: wheat germ, oats or yoghurt, and eggsrespectively). Arginine makes artery relaxant and blood fluidity factornitric oxide (same sources + meats).

9. Anti-inflammatory aspirin ( very low-dose) and all omega-3 oils (fish,canola, flax) work like vitamin C to decrease the level of vessel repairmechanisms. They and vitamin E also have anticlot (thrombosis) andblood fluidity roles (Vitamin E reduced circulation related legamputations by 90% --in a study by Dr. Knut Haeger, -Vas. Dis. 12-68:199-213). Omega-3 oils decrease sudden cardio-death caused by


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irregular heart beat, as do potassium and magnesiumfoods.

10. Most harmful effects described above as well as high-insulin(- amyloid ) and high-glucose caused vesseldamage in adult diabetes [high glucose slows vitaminC use by cells] are prevented or improved by

appropriate nutrients and supplements. Quoting from a historicalseries of studies by Dr. G.C. Willis: "Massive doses of vitamin C may beof therapeutic value in the treatment of atherosclerosis and theprevention of intimal haemorrhage and of thrombosis." ( C an MAJ ; 7-'53, C an MAJ ; 12-'54 & 4-'55 --faxed copies upon request). Benefits of C in heart disease and deaths were found 40 years later in the NHANESstudy on 11,348 typical U .S. adults ( E pi dem iology ;May '92 ).

Artery disease is usually, but not always, a very slowprocess (loss of function, angina, congestive heart disease,claudication, impotence).

A heart attack and most strokes start with sudden vesselobstructions by a piece of plaque or blood clot. In clotting and plaque break-away, minuscule flat platelets become round balls of "velcro" that inter-lock using sticky fibrinogen "rope". Then the vessel constricts!

You want your artery muscles as relaxed, responsive and flexible as possible,permitting blood flow. You also want the blood itself as liquid as possible andto only clot in the case of a real injury or cut. Here are some examples about

reductions in deaths in high risk groups on a low -dose of the anti-clot drugC ou mad in / War f arin : C irc ; July 11 2000 and Arch IMed ; Sept. 11 2000 .

Omega-3 (fish, flax & canola oil) made hormones, ultra low dose aspirin,vitamins E, C and niacin decrease the tendency to make the clots that lead tosudden (heart, leg, lung & brain) obstructions, before, during and after heartattacks.

In a pending heart attack , and while waiting for an ambulance, I would firstch ew some aspirin in water, and then take some vitamin C, E, flax oil & niacin(all of these are anti-clot and blood flow promoting).

I would also consider some magnesium i f I could be low. Pr eventi ve heartarrhythmia regulating plant (maybe fish) omega-3, potassium foods andmagnesium supplements (and after heart attack intravenous Epsom salt)appear safe in most people.

Best, you would want to study if these data might apply to yourself -but theseare life threatening situations where emergency medicine is your mainrecourse. Hopefully the information in this prevention aimed website may

help you lower your chances of needing such care. Aug 10th, 2005


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[Home ] [Simple ] [Franais ] [Good Food ] [Bad Food ] [Vitamins + ] [Books & Links ]


Comments ] [Index ]3. Magnificent M u lti4. vitamins prevent cancer5. Fantastic Folic Acid: 7 per year6. Vitaminscams7. Impotence8. Alcohol for the heart9. Imagine10. Homocysteine revol u tion11.Homocysteine in Health12. Try N u trition First13. People don't change14. Seleni u m & cancer15.Dog food16. Bad food pyramids17. Over, Underdose; dr u gs18. Aspirin; pro and con19. Changes infoods20. Vitamins are cheaper21. Lipitor, Zocor et al: the tr u e story22. Blood press u re23. The AHAand Frosted Flakes24. Liver and Eggs25. Rise and fall of Heart Disease26. Carrots and more27.Bone loss: eat bone28. Cartilage loss: eat cartilage29. Cocon u t oil good; trans bad30. Do u blewhammy: hydrogenation31. Eddie's m u esli

1. About omega-3's :

"...relatively simple dietary changes achieved gr eat er r ed uctions in ris k o f all-caus e an d coronary heart d iseas emortality .. than any o f th e chol est erol-lo wering stu d i es to d at e. This isemphasized by the finding that th e un pr ecede nt ed r ed uction ... w as not associat ed w ith d i ff er enc es in total chol est erol .." This is from a

landmark editorial in C irculation about the 70% [!] reduction in deaths in those given2 ta bl e-spoons of canola oil per day, most as a non-hydrogenated margarine given tothe family. One measly t ea-spoon of flax (linseed) oil has as much omega-3 (alpha-linolenic). Flax, a unique nutritional power seed.

More about this Lyon Di et He art Stu d y and the oil that 'prevents' 75% ( !) of heartattacks is in Lanc et 1994: 1454-9 , AJC N ; 1995: 1360S-6 and C irc ; 1999: 779-85 . Readthe full data [it's a little tough] and you'll agree that this regimen is best described as" The Canola Oil Happy French Cuisine ". Canola (rapeseed) is cheap, like its sister,mustard seed oil. Cold pressed low-refined canola tastes as good as English-walnutoil, another rare source of omega-3. Canola may well lower the risk for stroke , andthere was also much less cancer in the Lyon canola group. More recent evidence :75% fewer heart attacks in tropical diet low-fish intake Costa Rica: " i mportant

prot ection against car d iovascular d iseas e" at the top intake of plant-based omega-3.

Just a few grams of omega-3 per day prevents irregular heart beat [arrhythmia] an d

decrease inflammation an d promote blood flow an d help keep a by-pass open an d protect you after a heart attack . Omega-3 from fish oil safely lowers the need forpain killers, from As pirin to Ce l ebr e x , and they slash 'triglycerides' (high blood fats).Imagine : 2 grams/day of fish oil after heart attack: 20% fewer deaths and 45% fewer'sudden' deaths (GISSI trial). Omega-3 is the rediscovered half of what used to becalled vitamin F -with the F from Fat. It takes omega-3 to balance the other half of vitamin F, the omnipresent omega-6 from soy, corn, sunflower, safflower andcottonseed, Linol eic Aci d (LA). Polyunsaturat e has become synonymous with omega-6 only, which now appears to be part of a health disaster in heart disease, diabetesand cancer , especially breast cancer , excessive blood clotting and immune system


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problemsincludingasthma. Makingthings worsesince 1911,

hydrogenationtrans -formsunsaturates andmesses withtheir vitamin orstructural roleswhile raisingbad-boy Lp(a).Hydrogenationpreferentiallyzaps the most

precious oil of all: omega-3. Virgin olive is a healthy omega-9 oil -but it's a poor

source of omega-3.

Saturated fat , 40% of grey matter brain-fat, gives anchor and structure. Mono un saturate (olive, canola) has molecules with 1 rigid 60 bend, 2x un saturate linoleic

(corn, soy) has 2, alpha-linolenic (flax, canola) 3, and EPA and DHA (fish) have 5 and6 such bends. The 3, 6 or 9 with the letter omega is the location of the first bend from

the fatty end. Factory partial hydrogenation straightens these "functional-bends",leaving an oil unsaturated but with toxic ' trans ' kinks. All fats are mixes of various

fatty acids from 4 to 22 carbons long. Health depends on the length and the numberand place of the 'cis' bends.

Fats: carbon chains with a fat end on one side, an acid end on the other

10 to 12 carbons (short) : saturat es found in coconut and palm- k ern el oils (50%),in breast milk fat (10%) and in butter fat (5%). Not made in people except forbaby. Anti-virus, anti-bacterial and energy roles; easy to digest.

16 carbon saturate : palmitic acid, made in our bodies (with the aid of insulin)when we eat excess sugar or starch [as do cows, pigs, poultry, etc.]. We canstretch this 16 to an 18 carbon saturate and make mono [not poly] unsatutrates out of either, like the ones dominating in olive, canola, and in "peanut, pork 'npoultry".

18 carbon polys: the "essential/must-eat" polys: omega-6 linoleic (alwaysexcessive) and omega-3 alpha-linolenic (rare and beneficial; good mixes in canola

& flax).

20 carbon polys: the omega-3 [ EPA ] and omega-6 [ AA ] unsaturates we use tomake (cell-wall generated) regulating-hormones (clotting, unclotting, pain,cramping, inflammation, anti-inflammation, etc.). The 3's prevent irregularheart beat (arrhythmia) and they must balance the 6's. U sed for nerve and cell-wall function (yes, walls function). Fish or self-made from the 18 carbon omega-3and 6.


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22 carbon poly: DHA , the very delicate omega-3 polyunsaturate found in fish.This is the 8%-of-the-brain-fatty acid we use for thinking. It is effectively thekeyboard of the eyes, brain and nerve cells. From fatty fish or self-made fromother omega-3s.

Adults , but not babies , slowly change the omega-3 from seeds or leaf veggies intothe omega-3's found in fish. Those are the ones that are found in our eyes, nervesand brain and that are key for hormonal and cardio-vascular balance [and for full-term births ]. U nlike human and horse milk, cow milk and most vegetabl e oil basedbaby-formula don't have the omega-3s needed for brain development between thelast months before birth to age 2.

One of these fish oils -DHA- does much of the work a f t er a signal hits thebrain/nerve cell while the other -EPA- is present in very small amounts to control thebeginning and end of this work; it controls a thought, motion, depression or moodswing from start to finish. In fact, the over- acti vity of certain brain-fats due toinsu ff ici ency of EPA [~1.8g/d?] may well underlie schizophrenia and some types of depression [Fincastle ], Huntington's and post-partum (birth) depression. Depressionalso predicts heart disease . Or, thinking "nutritional deficiency" (made worse, trustme, by masses of omega-6), a lack of omega-3 [EPA] may be a common linking causein schizophrenia, (bipolar)/-depression, M.S., cancers, adult diabetes, bone and heartdisease [Horrobin et al ]. Think: there's the DHA of a 2 kg (5 lb) salmon in your head--and appropriately enough, the molecule is shaped like a ? mark or fish-hook -infact, it wiggles like a worm on a hook, millions of times a second, around that basicshape, making it arguably the brain's most versatile molecule. This fat, DHA, is thekeyboard of your eyes, the processor-chip of the computer in your brain and mayhelp prevent Alzheimer's Disease !

Another 1999 study found a 60% reduction in sudden heart deaths in the highomega-3 oil group -when associated with high vitamin E or low trans fat intakes: Am

J C l Nutr ; May 99 . Fish oil is high in omega-3 and dramatically lowers bloodtriglycerides in people with very high starting levels: NE JM ; '85:1210-6

An overview by Dr. Simopoulos of benefits of omega-3 and dangers of excessivecholesterol lowering omega-6 linol eic (again: soy, corn, sunflower, cottonseed andsafflower) is here: Am J C l Nutr ; Sept '99 . She has a practical book the Omega Diet .Simply put: Balance Canola, Olive and Flax --and easy on the rest. The HeavyScience is here , in pdf, and here's a great Medscape review about omega-3 in heartdisease. Eating little fish: half heart attack and disease risk with each gram of plantomega-3.


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The full table by ISSFAL , the cream of the world's fat experts, and 2004 tweeking where marginally less alpha-linolenic is called " healthy " and mini mu m 0.5g

EPA+DHA is suggested for heart-health. This table is th e standard by which fats,oils, mayos, margarines and labels must be measured. If the label is bad, don't buy

the fat. They advice against factory hydrogenation made trans -fats. ISSFAL:"..omega-3 fatty acids may reduce the risk of coronary heart disease." and, since

2002, the American Heart Association agrees.

Time for an oil-change ... to unhydrogenated canola, flax (lin)seed & fattyfish. Un hydrogenated soybean might be o.k. but it's also highin omega-6 linoleic, already an excess in most Western diets(an average person already stores over 1 kg -3 lb; see also

points 29 and 30 below). Here's an omega-3 reference for the little heartdisease [and depression] in Japan where the oils are fish, canola and soy:

AJC N ; Jan. 2000 , and here 's the history of omega-3 by pioneer RalphHolman. P.S. You may want to add some vitamin E to your oils andrefrigerated them: they (like cholesterol) become harmful when damaged byprocessing, heat or light. While motor oils are designed for engine health, most"vegetable oils" are engineered for corporate health, lack of flavor, clear appearanceand shelf life.


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2. Vitamin C's most important study wasin the Canadian Medical Association

Journal of Sept. 23 1972. During 102 days(3.4 months) in winter, 407 about 25 year

old Canadians took 1 g/day + 3 g/dayduring the first 3 days of any illness. An identical group on taste and

look-alike dummy pills had 40% mor e people seeking medical help (56 vs.

40), 58% mor e doctors visits [94 vs. 60] and a "similar" increasedprescription drug use. There was a 99.9% probable r ed uction in days of disability. Sadly, drug use and doctors visits, simple indicators of badhealth, were not looked at in a larger follow-up study that also proved

benefit . For long-term benefits: E pi dem ; May '92 .In science , if no effect is found, there

was none, the study was badlydesigned, or statistically unlucky.

Signi f icant results from proper studiesstand until proven wrong by other

studies.

According to these non refutedresults, 1 g per day of vitamin Cwith an increase during illness

would change the face of everyday medical practice.

Comment. 200 mg, with some effort and cost obtainable from fruits andveggies, saturates blood and cells in totally healthy people. Illness and

infection makes the need for vitamin C skyrocket. It is here and in long-term health that benefits of high amounts are likely. The biochemistry is

so complex - ProcNutrSoc ; '99: 469-76 - that only simple indicators likedoctors visits, drug use and days of disability provide practical answers.


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3. "The current evidence suggests that peoplewho take such supplements and their childrenare healthier." This quote is from the editorial "EatRight an d Take a Multivitamin" in the NewEngland Journal of Medicine of April 9th, 1998. [Dr.G. Oakley from the Centers for Disease Control &Prevention talking about 'standard' multi-vitaminswith 400 mcg folic acid.] Here's the effect in heart disease prevention .

4. The same major study found a 75% reduction in colon cancer risk (oneof the 3 biggies) after 15 years of multivitamin use and here is an int riguingobservation about long-term multivitamin use and reduced cervical cancer .

Just like it takes decades to cause cancer, it may take decades of supplement use to prevent it. Here is one folic acid based theory how: J o f Nutr ; Feb 2000 [also: point 11 below]. Folic acid (folate, folacin or B9) maywell be the most dangerous and common long-term vitamin deficiencyaround; liver, beans, green veggies, multi-vitamins. Anything you do tofoods specifically destroys folic acid, and B6.

5. Few have a financial interest in supplements but you,your family and your insurer -but supplements are taxedand you won't get a credit on your premium. A life-timesupply of folic acid (a cancer, Alzheimer's disease, birthdefect & artery damaging homocysteine risk reducingvitamin) until recently cost $10. The average 0.2 mg/dayadded to N. American grain products costs only 1 per year. Themini mu m needed dose is 0.4 mg (400 mcg), 1/10th the weight of a tiny flaxseed. Being low in folic acid is truly dangerous since it prevents many of life's diseases!

If Americans would take a good quality multi, like T winla b' s Daily On eC a ps, they would save about $100/yr in hospital costs regarding babiesand heart disease alone (estimate W est ern J o f Med icin e; May '97), not tomention savings in other diseases and suffering. New: the Down'ssyndrome link.


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6. Multi-levelpyramid sales ,patented or s pe cial formulations are

rarely cost effective, think: C oral C alciu m. Another example is Est er- C , chemically not an ester but a costly degraded mix of oxidized vitamin C.From their website: All o f th e .. stu d i es ar e consi der ed to be pilot or

pr eli minary, an d although th e r esults sugg est a positi ve r esult, f urth er stu d i es ar e necessary [but not for sales] to veri f y th ese conclusions ." Eleven yearsafter the patent the largest reported study was during 24 hours in 54people. Feel like wasting time, here's their patent . Such practices based on

deceptive research give thevitamin industry a badname, yet their veryfriendly watch dog, theC ouncil f or Res ponsi bl e [sic] Nutrition , refuses to

bite this industry-wide scam. They know who pays the dog food,collecting 0.1% of member company's Est er- C sales. So much

for being 'dedicated to enhancing the health of the U .S. population' -however, they do help keep vitamins legal (their CEO is a lawyer).How'bout also patenting pre-oxidized vitamin E? Well no, they now flog Est er- ' E ' just because it would be oxidation protected in 'unpublished

animal studies'. Promoting Est er- C as 'fatty acid ester free' is likehyping sugar for being fat-free. Shame on that industry thatprice-fixes , that makes good cheap multi 's hard to find on storeshelves and refuses to self-police and weed out supplement scams.

7. Half of American men over age 40 are affected by degrees of impotencedue to local artery dysfunction, smokers 2x as often as nonsmokers. Anearly warning for a men's entir e heart and vascular system. Smoking andnot taking B vitamins raises heart d iseas e risk 12 fold ; not taking C 8 fold !

Soon: nicotine gum, condoms and vitamins at the same counter.

8. In women , the no-alcohol + low-folic acid group had 4.5x theheart disease deaths of the highest-alcohol + highest-folic acid group( JAMA ; '98-2-4 ). Another study found almost 2x the cardio-risk at

the lowest intake of nuts, a risk that increased if no multi or vitamin Esupplement was used ( B MJ ; '98-11-14 ).

9. Imagine ... that just maybe a friend's colon cancer or Alzheimer'sdisease was caused by low folic acid, breast or prostate cancer by lowselenium or fatal irregular heart beat by low magnesium, potassium oromega-3. Imagine most heart disease is caused by micronutrientdeficiencies. Imagine how cheap and easy it would have been to avoid ...and how hard to undo. The list gets longer while we wait for "conclusive"evidence.

Low vitamins D, C, B1, B3 or iodine respectively cause rickets, scurvy,beriberi, pellagra and goiter (to the disbelief of the medical world at thetime). The next 2 sections tell how long-term low B6, B12 and folic acid


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(general malnutrition or processed diets) promote heartdisease, cancer, brain (cognitive) decline andAlzheimer's. Here's a teaser: 400 versus 100 mcg folicacid intake, and 19 years later, 20% less cardiovascular

disease and stroke!

10. More-studies-are-needed. While therewill never be certainty, there is suffi

diabet copmplete

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