Each of us carries in our blood the genetic memory of our history. Anthropological studies have proven irrefutably that certain archetypal personality and behavior traits throughout our history are directly linked to survival.

Stress

The process of survival creates stress.

1. Within each blood type there are marked neurochemical similarities in our response to stress; different blood type differs.
2. Stresses of ancient times were life-threatening but happened intermittently. Stresses of modern times are not intense but constant. Constant “piling-on” of stress is what makes it dangerous.
3. Why does the same external stimulus of stress produce different response in different people? Example – in a typical rush hour traffic jam, some people experience road rage while others take the delay in stride. Similarly, some people sleep soundly after a tiring day of high thrill activities while others experience restless sleep.

The Link with Blood Type

1. Some of the key elements that activate our particular reactions to stress are located in the same locus on our DNA as that of our blood type – 9q34.
2. Blood type plays a significant role in:
   - how much stress we carry around inside all the time
   - the way we respond to stress, and
   - how quickly we recover from stress.

The Mechanics of Stress

During physiological or emotional stress:

Our body needs to balance the activation of the sympathetic and parasympathetic systems so as to regulate when to “fight & flight” and when to recover from it.

An overactive sympathetic system leads to physical and mental burnout.

The sympathetic system is triggered by the HPA axis:

• Hypothalamus
• Pituitary
• Adrenal

Type O – The Dopamine Factor

Type O faces the tricky balance of the level of dopamine. Appropriate levels must be supplied to the limbics (for feelings) and the cortex (for thoughts) of the brain. Otherwise paranoia, poor attention, hyperactivity, temper tantrums, Parkinson’s disease and other emotional problems like bipolar disease and schizophrenia can result.

For Type O, stress is not in itself a problem; it’s how you respond to stress. Stress goes directly to the muscles. Healthy Type Os are meant to release the built-up hormonal forces through vigorous and intense physical exercise. Not only does a regular intense exercise program elevate spirits, it enables the Type O to maintain weight control, emotional balance and a strong self-image. Slight acidity in tissue during workout will enhance the fat burning activity and metabolism.

Personality of Type O

Strong, self-reliant, daring, intuition, innate optimism, focused and driven, successful, powerful, leadership qualities.

Type A – The Cortisol Factor

Cortisol is essential for life. However it is a double-edged sword. Proper levels reduce inflammation, reduce allergy tendencies and help to heal wounds, inappropriate levels will create the opposite effect. High cortisol leads to hypertension, heart disease, muscle loss, insomnia, weakened immune system, Alzheimer’s disease, senile dementia and obsessive-compulsive disorder (OCD).

Type As react to the first stage of stress – the alarm stage – intellectually. As the stress signals throb in the immune system, they grow weaker. The heightened sensitivity of the nervous system gradually frays the person’s delicate protective antibodies. However, when a Type A person adopts ‘quieting techniques’, they can achieve great benefits by countering negative stresses with focus and relaxation. They do not respond well to continuous confrontation, and need to consider and practice the art of stillness as a calming charm. Heavily competitive sports and exercises will only exhaust a Type A’s nervous energy and make them tense all over again, leaving the immune system open to illness or disease.

Personality of Type A

Decent, orderly, law abiding and exhibit self control. Loners do poorly in group settings. Clever, sensitive, passionate and very smart to meet the challenges of a more complex life. But they tend to have more tightly wired systems. They bottles up their anxiety – because that’s what you do when you’re trying to get along with others – but when they explode – watch out! They are also poorly suited for leadership position.

Type B and AB – The Nitric Oxide (NO) Factor

In recent years, NO has been found to be important in our biological processes including our nervous and immune systems. It has been studies in relation to anorexia, cancer, drug addiction, diabetes, hypertension, learning disorder, male impotence and tuberculosis, just to name a few.

Personality of Type B

Had to be flexible and creative in order to survive. They have the elements of the mental, more sensitively agitated activity of the Type A, with the sheer physical reactions and aggression of the Type O. They can see others’ points of view.

Personality of Type AB

Type AB is a merging of the edgy, sensitive Type A with the more balanced and centred Type B. The result is a spiritual, somewhat flaky nature that embraces all aspects of life without being particularly aware of the consequences. These qualities make Type ABs very appealing and popular. It’s easy to like someone who welcomes you with open arms, doesn’t hold grudges when you disappoint them and always says the most diplomatic thing in every situation.

Hereditary Fault-line

If you are in a state of health and balance, your genetic fault-line will not be noticeable at all. However, if you live in a state of high stress and mal-adaptation, the fault line will not only manifest itself but also give way to chronic diseases.

Exercise

Most doctors prescribe exercise as a cure for stress. In relation to blood type theory, exercise has to be practiced carefully. If exercise is beyond your level of tolerance, then it can actually become a stressor. Among the many factors that determine your tolerance for exercise – nutrition, conditioning, prior training – blood type is an important one.

Created by Nutritionist; Marketing Dept. INS Enterprise Sdn.Bhd;2007
Ref: D’Adamo P.; Whitney C. Eat Right For Your Type. London, 2001


TYPE A

Created by Nutritionist; Marketing Dept. INS Enterprise Sdn.Bhd;2007
Ref: D’Adamo P.; Whitney C. Eat Right For Your Type. London, 2001

4 BLOOD TYPES, 4 SUPPLEMENT ADVISORY

TYPE B

Created by Nutritionist; Marketing Dept. INS Enterprise Sdn.Bhd;2007
Ref: D’Adamo P.; Whitney C. Eat Right For Your Type. London, 2001

TYPE AB

Created by Nutritionist; Marketing Dept. INS Enterprise Sdn.Bhd;2007
Ref: D’Adamo P.; Whitney C. Eat Right For Your Type. London, 2001

4 BLOOD TYPES, 4 WEIGHT LOSS SCHEME Created by Nutritionist; Marketing Dept. INS Enterprise Sdn.Bhd; 2007.

BLOOD TYPE O

BLOOD TYPE A

Reference: D’Adamo P.; Whitney C. Eat Right For Your Type. London, 2001

4 BLOOD TYPES, 4 WEIGHT LOSS SCHEME Created by Nutritionist; Marketing Dept. INS Enterprise Sdn.Bhd; 2007.

BLOOD TYPE B

BLOOD TYPE AB

Reference: D’Adamo P.; Whitney C. Eat Right For Your Type. London, 2001

After understanding the history and evolution of blood type and the basic theory of agglutination, the next step is to discover the effects of food lectins on our body.

Lectins: The Diet Connection

A chemical reaction occurs between your blood and the foods that you eat. This reaction is part of your genetic inheritance. It is amazing but true that today, in the late twentieth century, your immune and digestive systems still maintain a favouritism for foods that your blood type ancestors ate.

Lectins, abundant & diverse proteins found in foods, have agglutinating properties that affect your blood. Lectins are a powerful way for organisms to attach themselves to other organisms in nature. Lots of germs, and even our immune systems, used this superglue to their benefit. For example, cells in our liver’s bile ducts have lectins on their surfaces to help them snatch up bacteria and parasites. Bacteria and other microbes have lectins on their surfaces, as well, which work rather like suction cups, so they can attach to the slippery mucosal lining of the body.

When you eat a food containing protein lectins that are incompatible with your blood type antigen, the lectins target an organ or bodily systems (kidney, liver, brain, stomach, etc) and begin to agglutinate blood cells in that area. Many food lectins have characteristics that are close enough to a certain blood type antigen to make it an ‘enemy’ to another. For example, milk has B-like qualities, if a person with Type A blood drinks it, their system will immediately start the agglutinating process and reject it.

Good and Bad about Lectins

GOOD: Agglutinate with other germs and harmful invaders for proper removal by the immune systems. This happens when cancer cells or a population of pathogens forced to stick together for better disposal by natural defense system.

BAD: Food that renders beneficial for one blood type may be an ‘enemy’ to other blood type. Agglutination in long term will cause chronic problems such as diseases and complications to organs late in life.

The Basics of Beneficial, Neutral and Avoid (BNA in short)

In order to eat right for your blood type, foods are generally categorized in three main sections:

Beneficial / Highly Beneficial is a food that acts like a medicine.
Neutral is a food that acts like a food.
Avoid is a food that acts like a poison.

There are a wide variety of foods in each diet, so don’t worry about limitations. When possible, show preference for the highly beneficial foods over the neutral foods, but feel free to enjoy the neutral foods that suits you; they won’t harm you from the standpoint of lectins, and they contain nutrients that are necessary for a balanced diet.

The Basics of Nutrition

Many theories evolved in the recent years on what is the optimal combination of protein, carbohydrate and fats that will produce optimal health. Many swayed towards the interest of weight loss. If we look back at the entire civilization and study how mankind adapted their diets for the purpose of survival and compare it with the time-line of blood type-anthropology, we will clearly realize and appreciate why a single diet plan cannot satisfy everyone.

Ground Zero

Everyone who is interested in blood type diet begins at different level of so-called compliance and different state of health. In order to reap remarkable benefits from your individualized blood type diet, you must first restore or undo the damages to achieve the neutral or ground zero state. This can be done by either a strict adhesion to the recommended diet and/or a combination of supplements to help you tie through, especially when the beneficial foods are not readily available or certain constraints like religion that forbid your change in diet.

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THE BLOOD TYPE PLAN

1. THE BLOOD TYPE O PLAN

The Type O Diet

Type Os thrive on intense physical exercise and animal protein. The digestive tracts of Type O retain the memory of ancient times. The high-protein hunter-gatherer diet and the enormous physical demands placed on the systems of early Type Os probably kept most primitive humans in a mild state of ketosis – a condition in which the body’s metabolism is altered. The combination of ketosis, calorie deprivation and constant physical activity made for a lean, mean hunting machine – the key to the survival of the human race. The success of Type O diet depends on your use of lean, organic meats, poultry and fish. Type Os don’t find dairy products and grains quite as user-friendly as most of the other blood types because the Type O digestive systems have still not adapted to them fully.

The Weight Loss Factor

Foods that encourage weight gain:

Wheat Gluten
slows metabolic rate interferes with insulin efficiency
Corn

Kidney Beans impair calorie utilization
Navy Beans
Lentils inhibit proper nutrient metabolism
Cabbage inhibits thyroid hormone
Brussels Sprouts
Cauliflower
Mustard Greens inhibit thyroid production

Foods that encourage weight loss:

Kelp contains iodine
increase thyroid hormone production
Seafood
* Iodized Salt

Liver B-vitamin source, aids efficient metabolism
Red Meat (lean, organic)
Kale, Spinach, Broccoli

* It is preferable that you obtain your iodine from sources such as seafood and kelp, as sodium can contribute to high blood pressure and water retention.

Type O Supplement Advisory

The role of supplements – be they vitamins, minerals or herbs – is to add the nutrients that are lacking in your diet and to provide extra protection where you need it. The supplement focus for Type Os include:

1. Supercharging the metabolism with B-vitamins.
2. Increasing low blood clotting activity with Vitamin K foods.
3. Prevention of inflammations by adequate enzymes and right diet.
4. Stabilizing the thyroid with high iodine foods.

2. THE BLOOD TYPE A PLAN

The Type A Diet

Type As flourish on vegetarian diets – the inheritance of their more settled and less warlike farming ancestors. It is particularly important for sensitive Type As to get their foods in as natural state as possible: fresh, pure and organic. Opposite to Type O, Type A tend to have low stomach acid, which high protein from meat source will make them sluggish, fatigue and more prone to stomach diseases such as cancer. They store meat as fat. Dairy foods are also poorly digested by Type A because they provoke insulin reactions – another factor in metabolic slowdowns. Wheat is a mixed factor for them, but has to be moderate because wheat is acidic in Type A, but alkaline in Type O.

The Weight Loss Factor

Foods that encourage weight gain:

Meat poorly digested
stored as fat
increases digestive toxins
Dairy Foods inhibit nutrient metabolism
increases mucous secretions
Kidney Beans interfere with digestive enzymes

slow metabolic rate

Lima Beans

Wheat (in over-abundance) impairs calorie utilization

Foods that encourage weight loss:

Vegetable oils aid efficient digestion
prevent fluid retention
Soy foods aid efficient digestion

metabolize quickly

optimize immune function
Vegetables aid efficient metabolism
increase intestinal mobility
Pineapple increases calorie utilization
increases intestinal mobility

Type A Supplement Advisory

The role of supplements – be they vitamins, minerals or herbs – is to add the nutrients that are lacking in your diet and to provide extra protection where you need it. The supplement focus for Type As include:

1. Supercharging the immune system
2. Supplying cancer fighting antioxidants
3. Preventing infections
4. Strengthening the heart

3. THE BLOOD TYPE B PLAN

The Type B Diet

Type O and Type A seem to be polar opposites in many respects. But Type B can best be described as idiosyncratic – with utterly unique and sometimes chameleon-like characteristics. In many respects, Type B resembles Type O so much that the two seem related. Then suddenly, Type B will take on a totally unfamiliar shape – one that is peculiarly its own. The Type B diet is balanced and wholesome, including a wide variety of foods. It represents ‘the best of the animal and vegetable kingdoms’. Think of B as balancing the forces of A and O.

The Weight Loss Factor

Foods that encourage weight gain:

Corn inhibits insulin efficiency
hampers metabolic rate
causes hypoglycemia
Lentils inhibit proper nutrient uptake
hamper metabolic efficiency
causes hypoglycemia
Peanuts hamper metabolic efficiency
cause hypoglycemia
inhibit liver function
Sesame seeds hamper metabolic efficiency
cause hypoglycemia
Buckwheat inhibits digestion
hampers metabolic efficiency
causes hypoglycemia
Wheat slows the digestive and metabolic processes
causes food to be stores as fat, not burned as energy
inhibits insulin efficiency

Foods that encourage weight loss:

Green vegetables aid efficient metabolism
Meat aid efficient metabolism
Liver aids efficient metabolism
Eggs/ Low-Fat Dairy products aid efficient metabolism
*Licorice Tea counters hypoglycemia
*Never take licorice supplements without a doctor’s supervision. Licorice tea is okay.

Type B Supplement Advisory

The role of supplements – be they vitamins, minerals or herbs – is to add the nutrients that are lacking in your diet and to provide extra protection where you need it. The supplement focus for Type Bs include:

1. Fine tuning an already balanced diet.
2. Improving insulin production
3. Strengthening viral immunity
4. Improving brain clarity and focus

4. THE BLOOD TYPE AB PLAN

The Type AB Diet

Multiple antigens make Type ABs sometimes A-like, sometimes B-like and sometimes a fusion of both – kind of a blood type centaur. This multiplicity of qualities can be positive or negative, depending on the circumstances, so the Type AB diet requires careful reading of food lists, and familiarization with both the Type A and Type B diets to better understand the parameters of this diet. Essentially, most foods which are not recommended for either Type A or Type B are probably bad for Type AB, although there are some exceptions (e.g. tomato tolerable for Type O and AB, not for A and B).

The Weight Loss Factor

Foods that encourage weight gain:

Red Meat (O) poorly digested
stored as fat
toxic to intestinal tract
Kidney beans (O) inhibit insulin efficiency
cause hypoglycemia
slow metabolic rate
Lima beans (A) inhibit insulin efficiency
cause hypoglycemia
slow metabolic rate
Seeds (B) cause hypoglycemia
Corn (B, O) inhibits insulin efficiency
Buckwheat (B) causes hypoglycemia
Wheat (majority) decreases metabolism
inefficient use of calories
inhibits insulin efficiency

Foods that encourage weight loss:

Tofu (majority) promote metabolic efficiency
Seafood (O) promote metabolic efficiency
Kelp (O) improve insulin production
Dairy (B) improve insulin production
Vegetables (majority) promote metabolic efficiency
Pineapple (majority) aids digestion, stimulates intestinal mobility
Alkaline-forming foods increase muscle alkalinity

Type AB Supplement Advisory

The role of supplements – be they vitamins, minerals or herbs – is to add the nutrients that are lacking in your diet and to provide extra protection where you need it. The supplement focus for Type ABs include:

1. Supercharging the immune system
2. Supplying cancer-fighting antioxidants
3. Strengthening the heart

]]> http://www.easyphamax4u.com/articles/eat-right-for-your-blood-type-part-2-diet-plan/feed/ http://www.easyphamax4u.com/articles/eat-right-for-your-blood-type-part-1-introduction/ http://www.easyphamax4u.com/articles/eat-right-for-your-blood-type-part-1-introduction/#comments Sat, 19 Jul 2008 11:07:43 +0000 admin http://www.easyphamax4u.com/?p=80 BEGINNER PART 1: WHY BLOOD TYPE MATTERS: AN INTRODUCTION

Have you ever wondered why some people are able to lose weight on particular diet and others are not? Why some people are plagued by poor health or deterioration due to ageing, while others seem to live healthy and vital lives even late in life? You are a biological individual!

BLOOD IS AMAZING!

Blood bathe our cells with nutrients and oxygen to make sure our organs work properly by getting sufficient nutrients for production of energy. Blood also carries unwanted or waste materials (metabolic by-products) out from the body to be disposed through different elimination systems in the body. Blood carries our vital immune force (white blood cells) to ward us off from dreadful infections. It is totally a unique biological complexes which keeps living creatures special. It appears throughout human history as a profound religious and cultural symbol too. Some culture practices drinking animal blood such as snake blood as part of ritual or with the belief that the ‘holy’ blood will keep them in the pink of health. From the earliest times, hunters perform rituals to appease the spirits of the animals they killed by offering up the animal blood and smearing it on their faces and bodies.

Blood does other wonders for living creatures by keeping them alive and vibrant. This is because your blood influences every area of your physiology on a cellular level. It has everything to do with how you digest your food, your respond to stress, your mental state, the effectiveness of your metabolism and the strength of your immune system. Therefore, your blood type is unique. A single drop of your blood contains a biochemical make-up as unique to you as your fingerprint. We are all different. No two people are alike in terms of physical, emotional and the food they take.

P/S: Blood comprise of 50% plasma, 45% red blood cells, 3% white blood cells and 2% platelets)

WHY THE DANGER?

Whenever you eat, a chemical reaction occurs between your blood and the foods or supplements you take. Food contains protein called lectins. Your blood type is genetically programmed to reject or accept certain lectins. When you eat a food containing lectins that are incompatible with your blood type, the lectins target an organ or bodily systems and begin to clump cells in that area, a process known as agglutination. The process can bring the imbalances in your digestion, metabolism and immune system.

WHY YOUR BLOOD TYPE MATTERS?

You can greatly improve your health, vitality and emotional balance by knowing your blood type and by making lifestyle and diet decisions based on the medically certified results of an ever increasing body of genetic and blood type research. The discovery led by Dr. Peter J. D’Adamo will surely open your eyes to the new evolution of blood science and its importance to human health. The blood type concept can help you to:

• Discover the foods that leave you feeling light and energetic, not bloated or lethargic.
• Get relief from chronic health problems.
• Avoid premature ageing, mental and physical deterioration.
• Find an exercise program that leaves you on cloud nine.
• Lose weight the right way
• Better understand the development of anxiety, stress and depression in you and know how to deal with them.
• Feel ‘right’ in your body, your mind and your world.

Evolution In Digestion and Immunity
The variations, strengths and weaknesses of each blood group can be seen as part of humanity’s continual process of acclimating to different environmental challenges. Most of these challenges have involved the digestive and immune systems. It is no surprise, then, that many of the distinctions between the blood groups involve basic functions of our digestive and immune systems.

Back in ancient times, as humans migrated and were forced to adapt their diets to local conditions, the new diets provoked changes in their digestive tracts and immune systems, necessary for them to first survive and later thrive in their new habitats. Different foods metabolized in a unique manner by each ABO blood group probably resulted in that blood group achieving a certain level of susceptibility (good or bad) to the endemic bacteria, viruses and parasites of the area. This probably more than any other factor was what has influenced the modern day distribution of our blood group. It is fascinating to note that virtually all the major infectious diseases that ran so rampant throughout our pre-antibiotic history have ABO blood group preferences of one group or another.

This results from the fact that many microbes possess ABO “blood types” of their own. It is perhaps useful to understand that the ABO blood group antigens are not unique to humans, although humans are the only species with all four variants. They are relatively simple sugars which arte abundantly found in nature. A bacteria which for example possessed an antigen on its surface that mimicked the blood group A antigen would have a much easier time infecting a person who was group A, since that bacteria would more likely be considered “self” to the immune system of a blood group A person. Also, microbes may adhere to the tissues of one ABO group in preference to another, by possessing specialized adhesion molecules for that particular blood group.

The horrors of the Black Plague, which ran unchecked throughout Europe in the thirteenth and fourteenth centuries, is a perfect example. The Plague was a disease caused by bacterial infection and was almost certainly fatal to those who contracted it in the early years of its initial spread. By the fifteenth century, however, fatalities were rare, although many people continued to contract the infection. In just two generations, traits were developed in the survivors that protected them from fatal infections. Since these traits were necessary to survival, they were then passed on and retained as a form of genetic memory. The Black Plague is especially interesting from a perspective of the ABO blood groups, since Yersinia is a bacteria with a preference for individuals of specific ABO group, in this case, group O.

Excerpted from: “Blood groups and the history of peoples” in THE EAT RIGHT 4 YOUR TYPE ENCYCLOPEDIA

Who should lose weight? Health experts generally agree that adults can benefit from weight loss if they are moderately to severely overweight. Health experts also agree that adults who are overweight and have weight-related medical problems or a family history of such problems can benefit from weight loss.

Some weight-related health problems include diabetes, heart disease, high blood pressure, high cholesterol levels, or high blood sugar levels. Even a small weight loss of 10 to 20 pounds can improve your health, for example by lowering your blood pressure and cholesterol levels. You do not need to lose weight if your weight is within the healthy range on the weight-for-height chart, you have gained less than 10 pounds since you reached your adult height, and you are otherwise healthy.

How we lose weight?
Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, to lose weight you need to take in fewer calories than you use. You can do this by becoming more physically active, eat less and taking weight loss supplementation. Following a weight-loss program that helps you to become more physically active, routine supplementation and decrease the amount of calories that you eat is most likely to lead to successful weight loss. The weight-loss program should also help you keep the weight off by making changes in your physical activity and eating habits that you will be able to follow for the rest of your life.

Diet
The word “diet” probably brings to mind meals of lettuce and cottage cheese. By definition, “diet” refers to what a person eats or drinks during the course of a day. A diet that limits portions to a very small size or that excludes certain foods entirely to promote weight loss may not be effective over the long term. Rather, you are likely to miss certain foods and find it difficult to follow this type of diet for a long time. Instead, it is often helpful to gradually change the types and amounts of food you eat and maintain these changes for the rest of your life. The ideal diet is one that takes into account your likes and dislikes and includes a wide variety of foods with enough calories and nutrients for good health.
How much you eat and what you eat play a major role in how much you weigh. So, when planning your diet, you should consider: What calorie level is appropriate? Is the diet you are considering nutritionally balanced? Will the diet be practical and easy to follow? Will you be able to maintain this eating plan for the rest of your life? The following information will help you answer these questions.

Calorie level

Low-calorie Diets. Most weight-loss diets provide 1,000 to 1,500 calories per day. However, the number of calories that is right for you depends on your weight and activity level. At these calorie levels, diets are referred to as low-calorie diets. Self-help diet books and clinical and non-clinical weight-loss programs often include low-calorie diet plans.

The calorie level of your diet should allow for a weight loss of no more than 1 pound per week (after the first week or two when weight loss may be more rapid because of initial water loss). If you can estimate how many calories you eat in a day, you can design a diet plan that will help you lose no more than 1 pound per week. You may need to work with a trained health professional, such as a registered dietitian. Or, you can use a standardized low-calorie diet plan with a fixed calorie level. The selected calorie level, however, may not produce the recommended rate of weight loss, and you may need to eat more or less.

Good nutrition
Make sure that your diet contains all the essential nutrients for good health. Using the Food Guide Pyramid and the Nutrition Facts Label that is found on most processed food products can help you choose a healthful diet. The Pyramid shows you the kinds and amounts of food that you need each day for good health. The Nutrition Facts Label will help you select foods that meet your daily nutritional needs. A healthful diet should include:

• Adequate vitamins and minerals. Eating a wide variety of foods from all the food groups on the Food Guide Pyramid will help you get the vitamins and minerals you need. If you eat less than 1,200 calories per day, you may benefit from taking a daily vitamin and mineral supplement.
• Adequate protein. The average woman 25 years of age and older should get 50 grams of protein each day, and the average man 25 years of age and older should get 63 grams of protein each day. Adequate protein is important because it prevents muscle tissue from breaking down and repairs all body tissues such as skin and teeth. To get adequate protein in your diet, make sure you eat 2-3 servings from the Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group on the Food Guide Pyramid every day. These foods are all good sources of protein.
• Adequate carbohydrates. At least 100 grams of carbohydrates per day are needed to prevent fatigue and dangerous fluid imbalances. To make sure you get enough carbohydrates, eat 6-11 servings from the Bread, Cereal, Rice, and Pasta Group on the Food Guide Pyramid every day.
• A daily fiber intake of 20 to 30 grams. Adequate fiber helps with proper bowel function. If you were to eat 1 cup of bran cereal, 1/2 cup of carrots, 1/2 cup of kidney beans, a medium-sized pear, and a medium-sized apple together in 1 day, you would get about 30 grams of fiber.
• No more than 30 percent of calories, on average, from fat per day, with less than 10 percent of calories from saturated fat (such as fat from meat, butter, and eggs). Limiting fat to these levels reduces your risk for heart disease and may help you lose weight. In addition, you should limit the amount of cholesterol in your diet. Cholesterol is a fat-like substance found in animal products such as meat and eggs. Your diet should include no more than 300 milligrams of cholesterol per day (one egg contains about 215 milligrams of cholesterol, and 3.5 ounces of cooked hamburger contain 100 milligrams of cholesterol).
• At least 8 to 10 glasses, 8 ounces each, of water or water-based beverages, per day. You need more water if you exercise a lot.

Physical activity
Regular physical activity is important to help you lose weight and build an overall healthy lifestyle. Physical activity increases the number of calories your body uses and promotes the loss of body fat instead of muscle and other nonfat tissue. Research shows that people who include physical activity in their weight-loss programs are more likely to keep their weight off than people who only change their diet. In addition to promoting weight control, physical activity improves your strength and flexibility, lowers your risk of heart disease, helps control blood pressure and diabetes, can promote a sense of well-being, and can decrease stress. Any type of physical activity you choose to do — vigorous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work — will increase the number of calories your body uses. The key to successful weight control and improved overall health is making physical activity a part of your daily life.

Behavior change
Behavior change focuses on learning eating and physical activity behaviors that will help you lose weight and keep it off. The first step is to look at your eating and physical activity habits, thus uncovering behaviors (such as television watching) that lead you to overeat or be inactive. Next you’ll need to learn how to change those behaviors. Getting support from others is a good way to help you maintain your new eating and physical activity habits. Changing your eating and physical activity behaviors increases your chances of losing weight and keeping it off. For additional information on behavior change, you may wish to ask a weight-loss counselor or refer to books on this topic, which are available in local libraries.

What works for you?
A variety of options exist to help you lose weight and keep it off. The key to successful weight loss is making changes in your eating and physical activity habits that you will be able to maintain for the rest of your life.

Alice Lichtenstein, DSc, corresponding author and director of the Cardiovascular Nutrition Laboratory at the USDA HNRCA and colleagues assessed 14 study participants’ glycemic response to 50 grams of carbohydrate in the form of white bread (test food) and glucose dissolved in water (control food) on different days. This experiment was repeated three times with each individual.

“Using glucose as the control food, previous studies indicate that white bread has a glycemic index of about 70,” says Lichtenstein, who is also the Gershoff professor of nutrition science and policy at the Friedman School of Nutrition Science and Policy at Tufts. “In our study the combined average was 71, virtually identical to the published value. However, quite strikingly, individual values ranged from 44 to 132. What is critical is to determine why there is such a wide range of responses among individuals.

In addition, within the same individual, test values varied by as much as 42 percent. “These results show that perhaps using glycemic index for groups is a reasonable indicator to predict chronic disease risk, but there is still considerable uncertainty when applying glycemic index to individuals,” explains Lichtenstein.

Glycemic index is a scale applied to foods based on how quickly the glucose in foods is absorbed into the blood stream, relative to pure glucose. Some nutrition professionals use the glycemic index as a tool for people trying to control blood sugar, such as those with diabetes. Others use the mean glycemic index of diets to predict chronic disease risk in large groups of people. Potential confounding factors, such as the fiber or fat content of the food, are not directly factored into the calculations.

“There are many factors that can influence the glycemic index of a food,” says Lichtenstein. “For example, a piece of white bread may have a high glycemic index but, if a person eats a slice of turkey and cheese with that bread, the effect of the multiple foods may result in a different glycemic index than if that person had eaten the white bread alone. Since most food is consumed as combinations during meals and snacks, there is a need to assess the significance of using glycemic index values determined on individual foods for food mixtures. Similarly, it is important to know whether the food consumed prior to a meal or snack alters subsequent glycemic response.

It is possible that we need to develop better research tools and more stringent applications for glycemic index determinations,” she says. “Larger studies of diverse populations are needed to determine why inter-individual, and particularly intra-individual, glycemic index values are so variable. If we can identify the source of the variability, it will allow for more insight into the applications of the glycemic index as a tool for both researchers and in public health messages.”

Lichtenstein and colleagues have received a five-year grant from the National Institute of Diabetes and Digestive and Kidney Diseases to further their understanding of the glycemic index and its utilities. The current study was supported by the U.S. Department of Agriculture’s Agricultural Research Service.

Vega-Lopez S, Ausman LM, Griffith JL, Lichtenstein AH. Diabetes Care. 2007 (June); 30 (6): 1412-1417. “Interindividual Variability and Intra-Individual Reproducibility of Glycemic Index Values for Commercial White Bread.”

The Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University is the only independent school of nutrition in the United States. The school’s eight centers, which focus on questions relating to famine, hunger, poverty, and communications, are renowned for the application of scientific research to national and international policy. For two decades, the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University has studied the relationship between good nutrition and good health in aging populations. Tufts research scientists work with federal agencies to establish the USDA Dietary Guidelines, the Dietary Reference Intakes, and other significant public policies.

Source: Tufts University

Released: Wed 26-Sep-2007, 08:45 ET

Myth: Fad diets work for permanent weight loss.
Fact: Fad diets are not the best ways to lose weight and keep it off. These eating plans often promise to help you lose a lot of weight quickly, or tell you to cut certain foods out of your diet to lose weight. Although you may lose weight at first while on these kinds of diets, they can be unhealthy because they often keep you from getting all the nutrients that your body needs. Fad diets may seriously limit or forbid certain types of food, so most people quickly get tired of them and regain the lost weight. Research suggests that losing 1/2 to 2 pounds a week by eating better and exercising more is the best way to lose weight and keep it off. By improving your eating and exercise habits, you will develop a healthier lifestyle and control your weight. You will also reduce your chances of developing heart disease, high blood pressure, and diabetes.

Myth: Skipping meals is a good way to lose weight.
Fact: Your body needs a certain amount of calories and nutrients each day in order to work properly. If you skip meals during the day, you will be more likely to make up for those missing calories by snacking or eating more at the next meal. Studies show that people who skip breakfast tend to be heavier than those who eat a nutritious breakfast. A healthier way to lose weight is to eat many small meals throughout the day that include a variety of nutritious, low-fat, and low-calorie foods.

Myth: “I can lose weight while eating anything I want.”
Fact: This statement is not always true. It is possible to eat any kind of food you want and lose weight. But you still need to limit the number of calories that you eat every day, usually by eating smaller amounts of food. When trying to lose weight, you can eat your favorite foods–as long as you pay attention to the total amount of food that you eat. You need to use more calories than you eat to lose weight.

Myth: Eating after 8 p.m. causes weight gain.
Fact: It doesn’t matter what time of day you eat–it’s how much you eat during the whole day and how much exercise you get that make you gain or lose weight. No matter when you eat your meals, your body will store extra calories as fat. If you want to have a snack before bedtime, make sure that you first think about how many calories you have already eaten that day. Try not to snack while doing other things like watching television, playing video games, or using the computer. If you eat meals and snacks in the kitchen or dining room, you are less likely to be distracted and more likely to be aware of what and how much you are eating. (If you want to snack while watching TV, take a small amount of food with you–like a handful of pretzels or a couple of cookies–not the whole bag.

Myth: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.
Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss. The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

Myth: Natural or herbal weight-loss products are safe and effective.
Fact: A product that claims to be “natural” or “herbal” is not necessarily safe, unless they are proven to be safe under strict quality control and extensive toxicology research. However, some herbal or other natural products may be unsafe to use with other drugs or may hurt people with certain medical conditions. Check with your doctor or other qualified health professional before using any herbal or natural weight-loss product.

Myth: Nuts are fattening and you shouldn’t eat them if you want to lose weight.
Fact: Although high in calories and fat, most (but not all) types of nuts have low amounts of saturated fat. Saturated fat is the kind of fat that can lead to high blood cholesterol levels and increase the risk of heart disease. Nuts are a good source of protein and fiber, and they do not have any cholesterol. In small amounts, nuts can be part of a healthy weight-loss program. (A 1-ounce serving of mixed nuts, which is about 1/3 cup, has 170 calories.)

Myth: Eating red meat is bad for your health and will make it harder to lose weight.
Fact: Red meat, pork, chicken, and fish contain some saturated fat and cholesterol. But they also have nutrients that are important for good health, like protein, iron, and zinc. Eating lean meat (meat without a lot of visible fat) in small amounts can be part of a healthy weight-loss plan. A serving size is 2 to 3 ounces of cooked meat, which is about the size of a deck of cards. Choose cuts of meat that are lower in fat such as beef eye of the round, top round, or pork tenderloin, and trim any extra fat before cooking. The “select” grade of meat is lower in fat than “choice” and “prime” grades. For people with Blood Group O, they can digest meat properly comparing to all other blood types.

Myth: Fresh fruits and vegetables are more nutritious than frozen or canned.
Fact: Most fruits and vegetables (produce) are naturally low in fat and calories. Frozen and canned fruits and vegetables can be just as nutritious as fresh. Frozen or canned produce is often packaged right after it has been picked, which helps keep most of its nutrients. Fresh produce can sometimes lose nutrients after being exposed to light or air. Avoid canned fruits and vegetables with high content of acidity or sugary condition.

Myth: Starches are fattening and should be limited when trying to lose weight.
Fact: Potatoes, rice, pasta, bread, beans, and some vegetables (like squash, yams, sweet potatoes, turnips, beets, and carrots) are rich in complex carbohydrates (also called starch). Starch is an important source of energy for your body. Foods high in starch can be low in fat and calories. They become high in fat and calories when you eat them in large amounts, or they are made with rich sauces, oils, or other high-fat toppings like butter, sour cream, or mayonnaise. Try to avoid high-fat toppings and choose starchy foods that are high in fiber, like whole grains, beans, and peas. The Dietary Guidelines for Americans recommends 6 to 11 servings a day from the bread, cereal, rice, and pasta group, even when trying to lose weight. A serving size can be one slice of bread, 1 ounce of ready-to-eat cereal, or 1/2 cup of pasta, rice, or cooked cereal.

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.
Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how. Choose salads and grilled foods instead of fried foods, which are high in fat and calories. Use high-fat, high-calorie toppings, like full-fat mayonnaise and salad dressings only in small amounts. Eating fried fast food (like french fries) or other high-fat foods like chocolate once in a while as a special treat is fine–but try to split an order with a friend or order a small portion. In small amounts, these foods can still be part of a healthy eating plan.

Myth: Fish has no fat or cholesterol.
Fact: Although all fish has some fat and cholesterol, most fish is lower in saturated fat and cholesterol than beef, pork, chicken, and turkey. Fish is a good source of protein. Types of fish that are higher in fat (like salmon, mackerel, sardines, herring, and anchovies) are rich in omega-3 fatty acids. These fatty acids are being studied because they may be linked to a lower risk for heart disease. Grilled, baked, or broiled fish (instead of fried) can be part of a healthy weight-loss plan.

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.
Fact: A high-protein/low-carbohydrate diet provides most of your calories each day from protein foods (like meat, eggs, and cheese) and few calories from carbohydrate foods (like breads, pasta, potatoes, fruits, and vegetables). People often get bored with these diets because they crave the plant-based foods they are not allowed to have or can have only in very small amounts. These diets often lack key nutrients found in carbohydrate foods.
Many of these diets allow a lot of food high in fat, like bacon and cheese. High-fat diets can raise blood cholesterol levels, which increases a person’s risk for heart disease and certain cancers.
High-protein/low-carbohydrate diets may cause rapid weight loss–but most of it is water weight and lean muscle mass–not fat. You lose water because your kidneys try to get rid of the excess waste products of protein and fat, called ketones, that your body makes. This is not a healthy way to lose weight! It overworks your kidneys, and can cause dehydration, headaches, and bad breath. It can also make you feel nauseous, tired, weak, and dizzy. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis can be very risky for pregnant women and people with diabetes.
By following a reduced-calorie diet that is well-balanced between carbohydrates, proteins, and fats, you will still lose weight–without hurting your body. You will also be more likely to keep the weight off.

Myth: Dairy products are fattening and unhealthy.
Fact: Dairy products have many nutrients your body needs. They have calcium to help children grow strong bones and to keep adult bones strong and healthy. They also have vitamin D to help your body use calcium, and protein to build muscles and to help organs work properly.
Low-fat and nonfat dairy products are as nutritious as whole milk dairy products, but they are lower in fat and calories. Choose low-fat or nonfat milk, cheese, yogurt (frozen or regular), and reduced-fat ice cream.
For people who can’t digest lactose (a type of sugar found in milk and other dairy products), lactose-free dairy products can be used. These are also good sources of protein and calcium. If you are sensitive to some dairy foods, you may still be able to eat others, like yogurt, hard cheese, evaporated skim milk, and buttermilk. Other good sources of calcium are dark leafy vegetables (like spinach), calcium-fortified juice, bread, and soy products (like tofu), and canned fish with soft bones (like salmon).
Many people are worried about eating butter and margarine. Eating a lot of foods high in saturated fat (like butter) has been linked to high blood cholesterol levels and a greater risk of heart disease. Some research suggests that high amounts of “trans fat” can also cause high blood cholesterol levels. Trans fat is found in margarine, and in crackers, cookies, and other snack foods made with hydrogenated vegetable shortening or oil. Trans fat is formed when vegetable oil is hardened to become margarine or shortening, a process called “hydrogenation.” More research is needed to find out the effect of trans fat on the risk of heart disease. Foods high in fat, like butter and margarine, should be used in small amounts.

Myth: Low-fat or no fat means no calories.
Fact: Remember that most fruits and vegetables are naturally low in fat and calories. Other low-fat or nonfat foods may still have a lot of calories. Often these foods will have extra sugar, flour, or starch thickeners to make them taste better. These ingredients can add calories, which can lead to weight gain. A low-fat or nonfat food is usually lower in calories than the same size portion of the full-fat product. The number of calories depends on the amount of carbohydrate, protein, and fat in the food. Carbohydrate and protein have about 4 calories per gram, and fat has more than twice that amount (9 calories per gram).

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.
Fact: Vegetarian diets can be healthy because they are often lower in saturated fat and cholesterol and higher in fiber. Choosing a vegetarian diet with a low fat content can be helpful for weight loss. But vegetarians–like non-vegetarians–can also make poor food choices, like eating large amounts of junk (nutritionally empty) foods. Candy, chips, and other high-fat, vegetarian foods should be eaten in small amounts.
Vegetarian diets need to be as carefully planned as non-vegetarian diets to make sure they are nutritious. Vegetarian diets can provide the recommended daily amount of all the key nutrients if you choose foods carefully. Plants, especially fruits and vegetables, are the main source of nutrients in vegetarian diets. Some types of vegetarian diets (like those that include eggs and dairy foods) contain animal sources, while another type (the vegan diet) has no animal foods. Nutrients normally found in animal products that are not always found in a vegetarian diet are iron, calcium, vitamin D, vitamin B12, and zinc. Here are some foods that have these nutrients:

• Iron: cashews, tomato juice, rice, tofu, lentils, and garbanzo beans (chick peas).
• Calcium: dairy products, fortified soymilk, fortified orange juice, tofu, kale, and broccoli.
• Vitamin D: fortified milk and soymilk, and fortified cereals (or a small amount of sunlight).
• Vitamin B12: eggs, dairy products, and fortified soymilk, cereals, tempeh, and miso. (Tempeh and miso are foods made from soybeans. They are low in calories and fat and high in protein.)
• Zinc: whole grains (especially the germ and bran of the grain), eggs, dairy products, nuts, tofu, leafy vegetables (lettuce, spinach, cabbage), and root vegetables (onions, potatoes, carrots, celery, radishes).

Vegetarians must eat a variety of plant foods over the course of a day to get enough protein. Those plant foods that have the most protein are lentils, tofu, nuts, seeds, tempeh, miso, and peas.

Unifying the traditions of Imperial Chinese medicine and Chinese recuperative science, Tang Long Imperial wine is an invaluable gift for overall well-being and longevity.

Tang Long Imperial wine is the result of several years of studies, research and development in combining the traditions of imperial Chinese medicine and Chinese recuperative science to create the best nutritious health wine in the world.

Tang Long Imperial use minerals water from Lake Dong Ping which is well known for its mountains, water and farmlands. Mount Taishan, situated nearby towards the east, is the source of mineral water which is rich in strontium, silicon, magnesium, calcium, manganese, zinc and is known as one of China’s top ten sources for mineral water.

Most of the ingredients used in Tang Long Imperial are selected from the water plants in Lake Dong Ping itself such as water claptrop, seed of Golden Euryale, lotus seed.

All ingredients are meticulously processed through more than 20 working procedures including washing, cooking and fermentation. Advanced germ-free automatic production line, topped with high-tech monitoring system is used to ensure the best quality. As a result, Tang Long Imperial wine is highly praised by people worldwide for its unique sweet and fragrant aroma and goodness for long-life of beauty and vitality.

Tang Long Imperial Wine is formulated based on the traditions of Imperial Chinese medicine and Chinese health science. It is medicinal herbal tonic made from 17 types of herbs and mineral-rich water of Lake Dong Ping in China. Our wines are rich in calcium, selenium, magnesium zink and other nutrients sourced from the lake’s aquatic plants. It is nutritious and fragrant; tastes so good and smooth. The sweet and fragrant aroma is beloved by many; while the beautifying and healthy benefits are praised by all. Suitable for men and women, the goodness of Tang Long Imperial should be savoured continuously for long-life of beauty and vitality. Besides, it helps to improve blood circulations and your overall well-being. So, with Tang Long Imperial Wine, you can now start afresh and stay fresh every day!
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Once upon a time, we didn’t know anything about fat except that it made foods tastier. We cooked our food in lard or shortening. We spread butter on our breakfast toast and plopped sour cream on our baked potatoes. Farmers bred their animals to produce milk with high butterfat content and meat “marbled” with fat because that was what most people wanted to eat.

But ever since word got out that diets high in fat are related to heart disease, things have become more complicated. Experts tell us there are several different kinds of fat, some of them worse for us than others. In addition to saturated, monounsaturated and polyunsaturated fats, there are triglycerides, trans-fatty acids, and omega 3 and omega 6 fatty acids.

Most people have learned something about cholesterol, and many of us have been to the doctor for a blood test to learn our cholesterol “number.” Now, however, it turns out that there’s more than one kind of cholesterol, too.

Almost every day there are newspaper reports of new studies or recommendations about what to eat or what not to eat: Lard is bad, olive oil is good, margarine is better for you than butter- then again, maybe it’s not.

FDA regulations enable consumers to see clearly on a food product’s label how much and what kind of fat the product contains. Understanding the terms used to discuss fat is crucial if you want to make sure your diet is within recommended guidelines.

Fats and Fatty Acids

Fats are a group of chemical compounds that contain fatty acids. Energy is stored in the body mostly in the form of fat. Fat is needed in the diet to supply essential fatty acids, substances essential for growth but not produced by the body itself.

There are three main types of fatty acids: saturated, monounsaturated and polyunsaturated. All fatty acids are molecules composed mostly of carbon and hydrogen atoms. A saturated fatty acid has the maximum possible number of hydrogen atoms attached to every carbon atom. It is therefore said to be “saturated” with hydrogen atoms.

Some fatty acids are missing one pair of hydrogen atoms in the middle of the molecule. This gap is called an “unsaturation” and the fatty acid is said to be “monounsaturated” because it has one gap. Fatty acids that are missing more than one pair of hydrogen atoms are called “polyunsaturated.”
Saturated fatty acids are mostly found in foods of animal origin. Monounsaturated and polyunsaturated fatty acids are mostly found in foods of plant origin and some seafoods. Polyunsaturated fatty acids are of two kinds, omega-3 or omega-6. Scientists tell them apart by where in the molecule the “unsaturations,” or missing hydrogen atoms, occur.

Recently a new term has been added to the fat lexicon: trans-fatty acids. These are by-products of partial hydrogenation, a process in which some of the missing hydrogen atoms are put back into polyunsaturated fats. Some of the hydrogenated fatty acids take on a “straighter” structure: these are the trans-fatty acids. “Hydrogenated vegetable oils,” such as vegetable shortening and margarine, are solid at room temperature because straightening fatty acids allows them to pack more tightly.

Cholesterol

Cholesterol is sort of a “cousin” of fat. Both fat and cholesterol belong to a larger family of chemical compounds called lipids. All the cholesterol the body needs is made by the liver. It is used to build cell membranes and brain and nerve tissues. Cholesterol also helps the body produce steroid hormones needed for body regulation, including processing food, and bile acids needed for digestion.
People don’t need to consume dietary cholesterol because the body can make enough cholesterol for its needs. But the typical Western diet contains substantial amounts of cholesterol, found in foods such as egg yolks, liver, meats, some shellfish, and whole-milk dairy products. Only foods of animal origin contain cholesterol.

Cholesterol is transported in the bloodstream in large molecules of fat and protein called lipoproteins. Cholesterol carried in low-density lipoproteins is called LDL-cholesterol; most cholesterol is of this type. Cholesterol carried in high-density lipoproteins is called HDL-cholesterol.

A person’s cholesterol “number” refers to the total amount of cholesterol in the blood. Cholesterol is measured in milligrams per deciliter (mg/dl) of blood. (A deciliter is a tenth of a liter.) Doctors recommend that total blood cholesterol be kept below 200 mg/dl. Studies in the United States and other countries have consistently shown that total cholesterol levels above 200 to 220 mg/dl are linked with an increased risk of coronary heart disease.

LDL-cholesterol and HDL-cholesterol act differently in the body. A high level of LDL-cholesterol in the blood increases the risk of fatty deposits forming in the arteries, which in turn increases the risk of a heart attack. Thus, LDL-cholesterol has been dubbed “bad” cholesterol. On the other hand, an elevated level of HDL-cholesterol seems to have a protective effect against heart disease. For this reason, HDL-cholesterol is often called “good” cholesterol. In 1992, a panel of medical experts convened by the National Institutes of Health (NIH) recommended that individuals should have their level of HDL-cholesterol checked along with their total cholesterol.

According to the National Heart, Lung, and Blood Institute (NHLBI), a component of NIH, a healthy person who is not at high risk for heart disease and whose total cholesterol level is in the normal range (around 200 mg/dl) should have an HDL-cholesterol level of more than 35 mg/dl. NHLBI also says that an LDL-cholesterol level of less than 130 mg/dl is “desirable” to minimize the risk of heart disease.

Triglycerides

Triglyceride is another form in which fat is transported through the blood to the body tissues. Most of the body’s stored fat is in the form of triglycerides. It is not clear whether high levels of triglycerides alone increase an individual’s risk of heart disease. However, they may be an important clue that someone is at risk of heart disease for other reasons. Many people who have elevated triglycerides also have high LDL-cholesterol or low HDL-cholesterol. People with diabetes or kidney disease–two conditions that increase the risk of heart disease–are also prone to high triglycerides.

Dietary Fat

Many people are confused about the effect of dietary fats on cholesterol levels. At first glance, it seems reasonable to think that eating less cholesterol would reduce a person’s cholesterol level. In fact, eating less cholesterol has less effect on blood cholesterol levels than eating less saturated fat. However, some studies have found that eating cholesterol increases the risk of heart disease even if it doesn’t increase blood cholesterol levels. Another misconception is that people can improve their cholesterol numbers by eating “good” cholesterol. In food, all cholesterol is the same. In the blood, whether cholesterol is “good” or “bad” depends on the type of lipoprotein that’s carrying it.

Polyunsaturated and monounsaturated fats do not promote the formation of artery-clogging fatty deposits the way saturated fats do. Some studies show that eating foods that contain these fats can reduce levels of LDL-cholesterol in the blood. Polyunsaturated fats, such as safflower and corn oil, tend to lower both HDL- and LDL-cholesterol. Edible oils rich in monounsaturated fats, such as olive and canola oil, however, tend to lower LDL-cholesterol without affecting HDL levels.

How Do We Know Fat Is a Problem?

In 1908, scientists first observed that rabbits fed a diet of meat, whole milk, and eggs developed fatty deposits on the walls of their arteries that constricted the flow of blood. Narrowing of the arteries by these fatty deposits is called atherosclerosis. It is a slowly progressing disease that can begin early in life but not show symptoms for many years. In 1913, scientists identified the substance responsible for the fatty deposits in the rabbits’ arteries as cholesterol.

In 1916, Cornelius de Langen, a Dutch physician working in Java, Indonesia, noticed that native Indonesians had much lower rates of heart disease than Dutch colonists living on the island. He reported this finding to a medical journal, speculating that the Indonesians’ healthy hearts were linked with their low levels of blood cholesterol.

De Langen also noticed that both blood cholesterol levels and rates of heart disease soared among Indonesians who abandoned their native diet of mostly plant foods and ate a typical Dutch diet containing a lot of meat and dairy products. This was the first recorded suggestion that diet, cholesterol levels, and heart disease were related in humans. But de Langen’s observations lay unnoticed in an obscure medical journal for more than 40 years.

After World War II, medical researchers in Scandinavia noticed that deaths from heart disease had declined dramatically during the war, when food was rationed and meat, dairy products, and eggs were scarce. At about the same time, other researchers found that people who suffered heart attacks had higher levels of blood cholesterol than people who did not have heart attacks.

Since then, a large body of scientific evidence has been gathered linking high blood cholesterol and a diet high in animal fats with an elevated risk of heart attack. In countries where the average person’s blood cholesterol level is less than 180 mg/dl, very few people develop atherosclerosis or have heart attacks. In many countries where a lot of people have blood cholesterol levels above 220 mg/dl, such as the United States, heart disease is the leading cause of death.

High rates of heart disease are commonly found in countries where the diet is heavy with meat and dairy products containing a lot of saturated fats. However, high-fat diets and high rates of heart disease don’t inevitably go hand-in-hand.

Learning from Other Cultures

People living on the Greek island of Crete have very low rates of heart disease even though their diet is high in fat. Most of their dietary fat comes from olive oil, a monounsaturated fat that tends to lower levels of “bad” LDL-cholesterol and maintain levels of “good” HDL-cholesterol.
The Inuit, or Eskimo, people of Alaska and Greenland also are relatively free of heart disease despite a high-fat, high-cholesterol diet. The staple food in their diet is fish rich in omega-3 polyunsaturated fatty acids.

Some research has shown that omega-3 fatty acids, found in fish such as salmon and mackerel as well as in soybean and canola oil, lower both LDL-cholesterol and triglyceride levels in the blood. Some nutrition experts recommend eating fish once or twice a week to reduce heart disease risk. However, dietary supplements containing concentrated fish oil are not recommended because there is insufficient evidence that they are beneficial and little is known about their long-term effects.

Omega-6 polyunsaturated fatty acids have also been found in some studies to reduce both LDL- and HDL-cholesterol levels in the blood. Linoleic acid, an essential nutrient (one that the body cannot make for itself) and a component of corn, soybean and safflower oil, is an omega-6 fatty acid.

At one time, many nutrition experts recommended increasing consumption of monounsaturated and polyunsaturated fats because of their cholesterol-lowering effects. Now, however, the advice is simply to reduce dietary intake of all types of fat. (Infants and young children, however, should not restrict dietary fat.)

The available information on fats may be voluminous and is sometimes confusing. But sorting through the information becomes easier once you know the terms and some of the history.

The “bottom line” is actually quite simple, according to John E. Vanderveen, Ph.D., director of the Office of Plant and Dairy Foods and Beverages in FDA’s Center for Food Safety and Applied Nutrition. “What we should be doing is removing as much of the saturated fat from our diet as we can. We need to select foods that are lower in total fat and especially in saturated fat.” In a nutshell, that means eating fewer foods of animal origin, such as meat and whole-milk dairy products, and more plant foods such as vegetables and grains.