Robert Hass, M.S.
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 But you'd have to eat 4,000 calories a day in vitamin E—rich foods, such as seeds, wheat germ, and vegetable oils, to obtain a clinically effective dose (200-400 international units). On the other hand, you'd need to eat just 37 calories (one-half cup) of tomato sauce to get a cancer-stopping dose of lycopene. And lycopene packs twice the antioxidant power of vitamin E.
• Disease Reversal: Vitamins take a backseat to phytonutrients when it comes to halting the progression of disease and even reversing it. Phytonutrients can help turn cells headed toward cancer back to normal, healthy cells. |
Attaining Medical Self SufficiencyDuncan Long
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| The saturated fatty acids found in foods like butter, milk, and fatty meats can raise the cholesterol level in the blood and eventually lead to arteriosclerosis in some individuals; unsaturated fats found in vegetable oils, on the other hand, can help reduce high levels of blood cholesterol (although the body is capable of producing cholesterol if excessive fats of any type are eaten).
Fat can be metabolized to yield fatty acids which create energy for muscle contractions. As the fat in the body is broken down, new supplies are created to insure a supply of fatty acids for the body. |
Robert Hass, M.S.
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| When you "package" dietary antioxidants with cholesterol and other volatile compounds (including most polyunsaturated vegetable oils) in the LDL carrier molecule, you minimize the level of oxidized cholesterol—the form that damages cell membranes and artery linings—in the blood. Most cardiologists remain unaware of the importance of consuming phytonutrients and antioxidant dietary supplements with every meal. |
| For example, corn oil, safflower oil, and other vegetable oils (olive oil is an exception) contain a high amount of fatty acids that can be transformed by heat, oxygen, and other free radicals, resulting in the formation of more free radicals. Free radicals can attack cell membranes, artery linings, LDL (low-density lipoprotein)-cholesterol, and the cell's genetic material, setting the stage for cancer or heart disease. Even ordinary exercise and infections can generate disease-causing free radicals. |
Isadore Rosenfeld, M.D.
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 Fats, comprising at least 30 percent of total calories, should consist primarily of monounsaturated (olive and canola oils), and as a second choice, polyunsaturated vegetable oils. You'll get all the saturated fats you need in the high-quality animal protein you eat without adding extra amounts. At the end of this chapter you'll find a sample menu with additional choices and combinations for such a 40-gram-protein diet. You will note that twenty jelly beans are permitted despite my saying earlier that simple sugars and candy should be limited. |
Robert Hass, M.S.
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| Safflower, corn, and other vegetable oils also possess estrogenic effects. People who live in areas of high air or water pollution may take in estrogenic chemicals simply by breathing air or drinking contaminated water.
The risk of breast cancer due to pesticides and other environmental carcinogens can be greatly reduced by eating a low-fat diet rich in phytonutrients. From the data I've seen, environmental carcinogens do not pose as high a risk as some researchers believe. |
Ralph Golan, M.D.
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 Yet in recent years, we have learned that even these vegetable fats and oils are linked to obesity, cancer,10 and heart disease,11 and that we therefore need to be far more discriminating about the kinds of vegetable oils we use, as well as to watch our total fat intake. Consequently, many health-conscious individuals have also been reducing their consumption of seeds and nuts, nut butters, avocados, chocolate, refined salad and cooking oils, mayonnaise, margarine and other foods containing partially hydrogenated oils, and sauteed, fried, and deep-fried foods. |
Isadore Rosenfeld, M.D.
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| He is convinced, on the basis of his observations to date, that no matter how mild, moderate, or severe their disease, those MS patients who conscientiously follow a diet low in saturated fat (found in most meat, whole milk and its derivative cheeses, butter, and palm and coconut oils) and mono- and polyunsaturated fat (in vegetable oils) live longer and have fewer symptoms than those who do not. Indeed, the least disabled among them at the start of his studies enjoyed near-normal survival for thirty-four years.
Dr. Swank is apparently not a lone voice in the wilderness. |
Ralph Golan, M.D.
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| According to one recent report, "The increased intake of biologically abnormal trans-fatty acids derived from hydrogenated vegetable oils correlates better with the twentieth-century increase in heart disease and breast cancer than any other single dietary change."24
I would also suggest avoiding most supermarket cooking and salad oils, which are highly purified and refined by heat, solvents, bleaches, and other chemicals. They lack usable essential fatty acids and other nutrients that were originally present, notably vitamin E, and may contain trans-fatty acids. |
Bill Gottlieb
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 These fatty acids, which are found in vegetable oils and seed oils, are a must for healthy skin cells no matter what type of skin you have.
FOOD: Cut Down on Saturated Fats
"People who eat a lot of red meat and dairy products, which are loaded with saturated fat, can end up with oilier skin, clogged pores, and more blemishes," Loughran says. So, for healthier skin, maximize fresh fruits, vegetables, whole grains, beans, nuts, seeds, and fish, and minimize foods with saturated fat. |
Ralph Golan, M.D.
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| But the end results of plaque in the arteries—heart attacks, strokes, and peripheral vascular disease—are prevalent mostly in cultures that also consume large quantities of damaged vegetable oils and other altered/refined foods. These cultures also have a higher incidence of certain cancers and autoimmune diseases.
There are many apparent and clear advantages to reducing dietary saturated fat. But in this country we need to take even more aggressive action to protect ourselves by:
1. |
Gary Null, Ph.D.
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 People who consume a large amount of unsaturated vegetable oils will experience a fall in blood sugar level when the body becomes tired. When this occurs, the adrenaline level rises and the unsaturated fats that the body has stored are drawn out, causing the lining of the blood vessels to become polluted.
People should try to consume a diet of vegetarian whole foods. Complex carbohydrates—fruits, vegetables, beans, and whole grains—are the basis of such a diet. |
Ralph Golan, M.D.
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| Free Radicals and Antioxidant Mechanisms
One of the more significant and least publicized dangers of our excessive fat consumption, one that parallels the hazards of trans-fatty acids and hydrogenated vegetable oils, is rancidity, an oxidized state of fat or oil that causes direct injury to our tissues through free radicals.25
FREE RADICALS. A free radical is an electrically neutral molecule with an unpaired electron. Hydrogen peroxide, superoxide, hydroxyl radical, and singlet oxygen are the most studied free radicals. |
Neal Barnard, M.D.
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 She continues to follow a vegetarian diet and to keep vegetable oils to a bare minimum. When she has deviated from this menu, she has felt all too strongly the difference at the end of the month.
This dietary experiment reduces your fat intake dramatically (although there is still a trace of natural oil in vegetables, grains, and legumes) and doubles your fiber intake compared to a standard American diet. |
Judith Wills
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 Best sources of vitamin E are vegetable oils, nuts, avocados and other vegetables, and cereals.
See the chart above and the Food Charts at the end of the book.
ANTIOXIDANTS
The vitamins C, E, and beta-carotene, along with the mineral selenium, and many of the phytochemicals discussed later, are antioxidants, which protect our bodies against the damaging effects of an excess of substances called "free radicals."
Everyone produces free radicals in the process of creating energy and this is quite normal. |
Ralph Golan, M.D.
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| Some of the leading dietary causes that promote cancer are excessive fat (particularly rancid, oxidized fat and altered vegetable oils), insufficient fiber intake, several food additives, excessive sugar intake, and inadequate antioxidant and immune system nutrients.
The underlying environmental causes are numerous carcinogenic agents in the air, food, and water, primarily industrial and agricultural chemicals; excessive ultraviolet radiation, such as overexposure to sun and sunlamps; and iatrogenic causes, such as excessive X rays, excessive estrogens, and chemotherapeutic and other drugs. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| The longer these LDL particles circulate, the greater the odds that they'll lodge in artery walls and form plaque, especially if those walls have
Still Good for What Oils You
For years, nutritionists and heart disease experts have championed olive and canola oils as the most heart-healthy of all vegetable oils. But not all researchers agree.
"These monounsaturated oils don't seem to lower the good HDL (high-density lipoprotein) cholesterol the way polyunsaturates like corn, safflower and sesame oil can," says Lynne Scott, R.D. |
Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
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 Liver; dark green leafy vegetables; vegetable oils.
Signs of
Optimum Daily
Vitamin
Function
Deficiency
U.S. RDA Intake
Food Sources
WATER-SOLUBLE VITAMINS
Vitamin B1
Supports healthy functioning
Fatigue; memory
Men 5-10 mg.
Brewer's yeast; kidney;
(Thiamine) of the heart, muscles, and loss; irritability;
15-50: 1.5 mg liver; wheat germ; nerves. Plays a role in the depression.
50 and up: 1.2 mg peas; peanuts; whole breakdown of carbohydrates.
Women grains; nuts; rice bran;
Helps maintain normal enzyme
15-50: 1.1 mg brown rice. function.
51 and up: 1.0 mg
Pregnant: 1. |
| Unsaturated fats are generally liquid at room temperature, and are usually found in foods of vegetable origin, such as vegetable oils. Many fats and oils, both of animal or vegetable origin, contain mixtures of saturated and unsaturated fatty acids. Still another type of fat found in some foods does not occur in nature, but as a result of food-processing technology (see The Hydrogenation Process, page 56). These are known as trans-fatty acids. |
Simon Mills and Kerry Bone
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 There is probably benefit in the use of monounsaturat-ed vegetable oils such as olive oil, and cholesterol intake should be reduced. Alcohol intake should be light and binge drinking avoided.53
Herbs
Key herbs to consider are Curcuma (turmeric), Commiphora mukul (guggul), Allium sativum (garlic) and Cynara (globe artichoke).
These herbs can be supported by saponin-contain-ing herbs which are believed to sequester cholesterol in the digestive tract. |
Isadore Rosenfeld, M.D.
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| These fatty acids are present only in meat, dairy products, and some vegetable oils. Finally, in an attempt to understand why the incidence of prostate cancer is so much lower in Japan than in the Western world, researchers have been studying various components of the Japanese diet in great detail. Their findings to date suggest that a substance (genisten) present in soybeans, soy meal, and tofu, all of which are consumed in large amounts in Japan, may protect against this malignancy. Genisten has estrogenlike properties that may inhibit the growth of prostatic cancer early in its development. |
| Remember that there are three kinds of fat—polyunsaturated fat (present in vegetable oils), monounsaturated fats such as olive oil and canola oil (avocados and prepared mustards are also good sources), and saturated fat, present in animal and dairy products. Saturated fat is the least desirable because it promotes hardening of the arteries, especially in diabetics. I suggest you limit its intake to 7 percent of total calories consumed, but you may have up to 10 percent of calories from polyunsaturated sources. |
| You will find vitamin E in olive and vegetable oils, some grains, wheat germ, a variety of nuts, leafy green vegetables, dried apricots, and mangoes. Human milk has almost four times as much vitamin E as cow's milk.
It takes a real effort to become vitamin E deficient in America. Vitamin C is present in generous amounts in citrus fruits, broccoli, fresh currants, red and green peppers, and cantaloupe—only a partial list.
According to numerous studies and surveys, persons who consume "enough" antioxidants, preferably in their food, are healthier. |
Gabriel Cousens, M.D.
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 Airola also emphasizes some foods high in a source of high-quality vegetable oils because they supply the essential fatty acids as well as vitamins E, F, and lecithin. He also recommends kelp as a source of minerals, trace minerals, and particularly for its high iodine content. It is a diet that can be adjusted to balance all three doshas.
The Macrobiotic Diet
A nother major dietetic approach that many people use as their first il entry into vegetarianism is called macrobiotics. The term "macrobiotic" did not start with George Ohsawa or even in Japan. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| Unlike other vegetable oils, trans-fats raise bad LDL cholesterol and lower good HDL—trends that could raise your risk for heart disease. In fact, when Dr. Willett and other researchers followed the diets of more than 80,000 nurses for eight years, they found that women who ate the most trans-fats raised their risk of heart disease by a significant amount. Women who ate four teaspoons of margarine a day had a 60 percent higher risk of heart disease than women who consumed margarine less than once a month, Dr. Willett's team found out. |
Neal Barnard, M.D.
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| Avoid fried foods and added vegetable oils.
• Avoid iron supplements unless prescribed by your physician.
As powerful as they are, foods will not avert or reverse every problem. The restoration of the Sistine Chapel ceiling was not perfect either. It revived 335 human figures. The remaining half was lost in 1797 when a gunpowder explosion caused the midsection of a male nude figure to fall from the ceiling. Likewise, Michelangelo's Pieta was damaged, not by an accident, but by a man wielding a hammer.
Even so, foods can be transforming. |
The Complete Book of Alternative NutritionSelene Y. Craig, Jennifer Haigh, Sari Harrar and the Editors of PREVENTION Magazine Health Books
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| CoQ10 is one of those nutrients, like vitamin K, that our bodies make for themselves, although we also eat it in foods like soybeans, vegetable oils and meats. It's similar in structure to a vitamin, and it has super antioxidant powers like vitamins C and E and beta-carotene. These qualities alone make it a good supplement for those with CFS.
But there's more. This supernutrient acts like a spark plug for your body, reacting with other enzymes so your cells can convert protein, carbohydrates and fats into energy. |
| Include wheat germ, almonds and some vegetable oils in your diet to get your vitamin E. Carrots, broccoli and sweet potatoes will provide beta-carotene, while canned tuna is a convenient source of selenium.
Beating Fatigue with the Bs
Anyone who's experienced chronic fatigue knows that the mental depression and stress it causes can be even more crippling than the physical fatigue itself.
When it comes to lightening that mental load, experts agree, the B in B-complex vitamins stands for "boost. |
| Kradjian says, because laboratory studies show that such vegetable oils are potent breast cancer promoters.
• Take a daily vitamin supplement containing vitamins C and E and beta-carotene.
• Go ahead and enjoy small amounts of nuts and seeds. Despite their high fat content, they're good sources of vitamin E and beneficial oils.
Essentially, this meal plan is very similar to ones practiced by our hunter-gatherer ancestors, says Dr. Kradjian. The benefits of such a plan make sense. After all, our bodies evolved on low-fat, plant-based nutrition. |
| Vitamin E is found in vegetable oils, cereal grains, nuts and green vegetables. For beta-carotene and other carotenoids, try carrots, squash, melons, spinach and broccoli. For vitamin C, top choices are citrus fruit, cranberry juice, strawberries, guava, papaya, kiwifruit and black currants.
In addition, apples, onions and black tea seem to be packed with a
Quick Picks for a Healthy Heart
In a rush? You can still do your arteries a favor with these fast, heart-healthy choices.
Black tea. A rich source of flavonoids that can help prevent artery-blocking blood clots. |
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