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Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes Objectives To describe the risk factors for heart disease To consider the influence of dietary factors and the effectiveness of dietary and lifestyle changes To understand the link between food and common cancers and how to reduce the risk To describe the various types of diabetes and nutritional management for this disease To be able to explain the Glycaemic Index and the best food choices for people with diabetes INTRODUCTION Australia has one of the most wonderful and varied food supplies in the world. But, in spite of such abundance, many people fail to choose an adequate diet. With all the great tasting healthy foods available, why do so many people make poor choices? It is partly because we have been taught so little about nutrition and the workings of the human body24. Over the past 50 years our eating habits have changed. Some of these changes have been beneficial, but many have not24. Diet can influence the risk of several major chronic diseases. 1. 2. 3. 4. 5. 6. Heart disease High blood pressure Cancer Diabetes Obesity (Studied in Unit 19) Osteoporosis5 HEART DISEASE Heart and blood vessel disease is the leading cause of death in both Australia and New Zealand18,19,22. In fact death rates are so high that every 10 minutes, someone in Australia dies from heart and blood vessel disease18,22. WHAT IS HEART DISEASE? Heart disease is the general term used for: Coronary Heart Disease (CHD) accounts for 85% of all heart deaths3. All other Heart Disease, includes structural defects and rheumatic heart disease from bacterial infection3. 279 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes Coronary Heart Disease (CHD) is caused by the clogging and narrowing of the coronary arteries – the special blood vessels which nourish the heart muscle. It is due to an artery disease called atherosclerosis (hardening of the arteries) 3. A heart attack or ‘coronary’ occurs if a coronary artery becomes completely blocked and prevents blood from nourishing part of the heart muscle. Thus coronary heart disease is really coronary artery disease. It is not due to disease of the heart muscle itself, nor is it the inevitable result of aging. Atherosclerosis also occurs in arteries elsewhere in the body, and may affect the brain, kidneys, legs etc. In total, artery disease accounts for more than 50% of all deaths in Australia3. RISK FACTORS FOR HEART DISEASE3,22 Smoking (a major risk factor) The risk of heart attack is doubled in heavy cigarette smokers. The risk of sudden death from heart attack is 5 times higher than for non-smokers3. High blood cholesterol (a major risk factor) While cholesterol in the body is essential to life, excess cholesterol and fat in the blood contribute to unhealthy arteries. Heart disease may result. Generally, the higher the level of cholesterol in the blood, the higher the risk of heart disease. Diet influences blood cholesterol levels3. High blood pressure (a major risk factor) People with high blood pressure have up to 4 times the risk of heart disease. Even moderately raised blood pressure leads to a higher risk3. Stress and behaviour patterns The high rate of heart disease in modern, industrialised countries parallels the increasing complexity (and stress) of day-to-day living. Prolonged emotional stress, changing lifestyle and particular behaviour patterns are implicated in the progression of heart disease and in the incidence of fatal heart attack. Stress initiates the release of hormones which affect the heart by increasing heart rate, blood pressure, blood fats and the blood-clotting factor3. Family history of heart disease, age and gender A family background of heart disease or high blood pressure may increase the risk. The chance of heart disease increases with age. While we can’t change our age, gender or family history of heart disease, there are diet and lifestyle changes we can make to help eliminate or reduce the other risk factors for heart disease3,22. Overweight Obesity increases the risk of heart disease mainly by contributing to high blood pressure, high cholesterol levels and diabetes. People who are more than 20% overweight have 3 times the risk of those slightly underweight 3. Diabetes Heart disease is more common in people with diabetes, and often occurs at an earlier age. Most diabetes occurring later in life is triggered by obesity3. 280 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes Physical inactivity Regular exercise strengthens the heart and improves the circulatory system. It also helps to control other risk factors (e.g. raised blood fats, stress and blood pressure). Inactive males have a 2 to 3 times greater risk of heart attack compared to active males3. Multiple risk factors Combined risk factors do not simply add – they multiply the risk. A person with 3 major risk factors is about 10 times more likely to suffer heart disease than their ‘normal’ counterpart3. MAINTAIN A HEALTHY WEIGHT22 For people who are overweight, weight loss can have a positive effect on other heart disease risk factors, such as: lowering blood cholesterol levels, lowering blood pressure and helping to control blood sugar levels in people with non-insulin dependent diabetes22,26. Eating a nutritious and well–balanced diet is a good start to weight control. The general guidelines for such an eating plan is as follows: Choose mostly, vegetables, fruits, wholegrain breads, cereals and pastas. Choose moderately from reduced-fat dairy products, lean meats and eggs, legumes, such as kidney beans, lentils and soybeans, including soy products, nuts and seeds. Choose least from fats, such as butter, margarine and cooking oils, fatty snack foods and sugary sweets22. Basing the diet around these guidelines and watching the fat intake, along with keeping physically active, can help with weight control22. KEEP AN EYE ON FATS22 Watching the amount and type of fats in the diet can help lower blood cholesterol levels22. There are three main groups of fats – saturated, polyunsaturated and monounsaturated. These different fats have varying effects on our blood cholesterol levels22. Many saturated fats tend to increase the ‘bad’ type of cholesterol (LDL cholesterol) and total cholesterol levels in the blood. The ‘bad cholesterol can ‘clog’ the arteries when present in the blood at high levels22. Saturated fats are found mainly in fatty meats and animal-based foods, such as fullcream dairy products. Many takeaway foods and processed foods, such as pastries and commercial biscuits, can also be rich in saturated fats22. Poly- and mono-unsaturated fats tend to lower both total and ‘bad’ cholesterol levels. Mono-unsaturated fats can also increase the level of ‘good’ cholesterol (HDL 281 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes cholesterol) in the blood. This type of cholesterol ‘mops’ up fats in the blood and prevents their build up in the blood vessels22. Many oils (such as safflower, soybean and grape seed) and margarines are high in polyunsaturated fats, along with nuts, seeds, soybeans and ‘oily’ fish, such as mackerel and sardines. Monounsaturated fats are found in some oils, such as olive or canola, nuts, seeds and avocados22. BEAT HIGH BLOOD PRESSURE22 Factors that can contribute to high blood pressure (hypertension) include 19,22: Being overweight Being inactive Excessive alcohol intake High salt intake Smoking While a high salt diet is linked to hypertension, the effects of sodium on blood pressure can vary between different people. Most Western diets contain much more salt than is needed for good health18, so it makes sense to reduce our consumption of processed foods that may be high in salt (such as many salted chips and snack type foods, biscuits, fish in brine, pickled foods and cured meats) as well as to add less salt to foods (either during cooking or at the table) 22. There is also evidence suggesting that diets which avoid excess fat, especially saturated fat and which include plenty of fruits, vegetables and moderate amounts of low-fat dairy products can reduce high blood pressure22,28. KEEP ACTIVE22 Regular physical activity can help reduce our overall risk of developing heart disease17. Exercise can also help lower high blood pressure and it can assist with weight control and blood sugar level control in people with Non-Insulin Dependent Diabetes17. Health authorities recommend that we should do at least 30 minutes of moderateintensity physical activity on most days of the week8. Examples of moderate-intensity physical activity include: walking, mowing the lawn, medium paced swimming or cycling8. It is important to consult your doctor before starting any exercise program 22. PROTECTIVE FOODS22 There are dietary factors that play an especially important role in protecting the body from heart disease. Soy Foods22 Research has shown that replacing all or part of the animal protein in the diet with soy protein can lower elevated total and ‘bad’ cholesterol1. Interestingly, it seems that the higher the cholesterol levels are to begin with, the greater the reductions that can be achieved with soy protein1. 282 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes Nuts22 Research has shown that people who regularly eat nuts, have lower cholesterol levels and suffer less from both fatal and non-fatal heart attacks16. There are a number of factors why nuts may be so protective for the heart13. Nuts are rich in poly-unsaturated and mono-unsaturated fats. Nuts are high in fibre – which may have a cholesterol lowering effect. Nuts contain vitamin E, a potent antioxidant, which prevents cholesterol being changed into the harmful form that ‘clogs up’ blood vessels. Nuts are rich in arginine, an amino acid, which can be made into nitric oxide – a substance that can help keep blood vessels relaxed. Nuts contain other minerals such as magnesium and copper, which may have a protective role against heart disease. People should eat small amounts of nuts on most days of the week16. While nuts are quite high in fat, a handful (at least 30g16) each day can be used as a healthy substitute for some high fat foods (such as chocolates and chips) already in the diet. Alternatively, toss nuts through a stir-fry or salad, or make your own toasted nutty muesli22. Folate22 Research has shown that a high level of homocysteine (one of the amino acids) in the blood may be associated with increased heart disease risk15. Studies have found that blood levels of homocysteine tend to be high when folate levels in the blood are low and that an increased intake of folate rich foods can actually help reduce the high homocysteine levels15. While we can’t yet draw the conclusion that getting enough folate can definitely reduce the risk of heart disease, this is a possibility and eating more folate rich foods is likely to be beneficial. Good sources of folate include green leafy vegetables, fresh fruits and juices, wholegrain breads and cereals (especially those with added folate, such as Sanitarium Weet-Bix), legumes, Marmite and other folate-fortified foods22. SUMMARY Eating a well balanced diet, watching the amount and types of fat in foods eaten and including more protective foods, such as soy foods, nuts and folate-rich foods may help to reduce heart disease risk. In addition, regular physical activity is important for keeping hearts healthy22. 283 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes What Is Your Heart Score10? Everyone plays the game of health whether you want to or not. What’s your score? What’s your risk of a heart attack? HEREDITY EXERCISE AGE WEIGHT TOBACCO FATS 1 1 1 0 0 1 No known history of heart disease Intensive exercise, work, and recreation 10-20 yrs More than 2 kgs below standard weight Non-user No animal or solid fat 0% 2 2 2 1 1 2 One relative over 60 with heart disease Moderate exercise, work, and recreation 21-30 yrs + 2 kgs 30 2 kgs standard weight Use cigars or pipe smoke Very little solid fat 10% 3 3 3 2 2 3 Two relatives over 60 with heart disease Sedentary work and intensive recreational exercise 31-40 yrs 3 – 10 kgs overweight 10 cigarettes or less per day Little Fat 20% 4 5 4 4 4 4 One relative under 60 with heart disease Sedentary work and moderate recreational exercise 41 –50 yrs 11-20 kgs overweight 20 cigarettes or more per day Average – Much Fat 25-35% 6 6 6 6 6 5 Two relatives under 60 with heart disease Sedentary work and light recreational exercise 51-65 yrs 21-30 kgs overweight 30 cigarettes or more per day Very much 40% Circle the number that most nearly describes you and add up your score. 4-9 Risk of heart attack very (Other conditions, such as If you score remote 10-15 Risk well below average 16-20 Average risk of heart attack 21-25 Moderate risk 26-30 Risk at dangerous level 31-35 Danger - urgent reduce score 10 284 stress, high blood pressure, and increased blood cholesterol, increase heart attack risk and should be evaluated by your doctor) Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes THE LINK BETWEEN FOOD AND COMMON CANCERS20 Although the rates of cancers such as lung, colorectal, breast and prostate are on the increase around the world, exciting findings of a scientific report called “Food, Nutrition and the Prevention of Cancer: a global perspective” bring hope that 30 – 40% of all cancers can be prevented simply be adopting a healthy lifestyle 27. The World Cancer Research Fund, together with the American Institute for Cancer Research, released an international report which reviewed the findings from over 4000 published scientific papers on the link between diet and cancer and gives specific dietary and lifestyle advise for prevention of cancer. In general, dietary recommendations were only made where convincing (defined in the report as ‘conclusive’) or probable (defined in the report as ‘very strong’) evidence was found 20. FACTORS THAT REDUCE THE RISK OF SOME COMMON CANCERS20 Lung Cancer20 Lung cancer remains the leading cause of death in the world and smoking is mostly responsible27. There in ‘convincing’ evidence that diets high in vegetables and fruits are very protective against lung cancer – and that the carotenoids (natural plant chemicals) found in these foods are probably responsible for at least some of this effect. It is important to note, however, that smokers whose diet is protective are still at a high risk of developing lung cancer27. In contrast, the use of antioxidant supplements/tablets (such as beta-carotene, vitamin A or vitamin E) has not been shown to provide any protective effects in wellnourished people27. Breast Cancer20 On average breast cancer is the most common type of cancer in women worldwide 27. Diets high in vegetables and fruits ‘probably’ reduce the risk of breast cancer. Alcohol (even when consumed in small amounts, according to some studies) ‘probably’ increases the risk of breast cancer and should be avoided27. Bowel Cancer20 Cancer of the colon and rectum (the lower part of the large intestine) is rated as the fourth most common cancer in the world on average27. The good news is that 70% of bowel cancer can be prevented by a healthy lifestyle 27! There is now ‘convincing’ evidence that physical activity and a high vegetable intake are protective, while red meat intake and alcohol consumption ‘probably’ increase the risk of bowel cancer27. Dietary fibre was found to possibly decrease the risk of colorectal cancer27. The following are dietary recommendations from the World Cancer Research Fund expert report that is considered to be most relevant to Australians and New Zealanders, 2 years of age and older20,27. 285 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes Focus on plant foods Maintain a healthy weight Keep physically active Eat more vegetables and fruits Eat a variety of other plant foods Avoid alcohol If eating meat, use small amounts Slow down on salt Minimise salt-cured, pickled and smoked foods Supplements aren’t necessary20 CANCER AROUND THE GLOBE Geographical distribution of types of cancer tumours and the changing patterns of cancer in migrants both point to nutrition as being a key factor in cancer development23. Cancer of the bowel is a killer disease in all affluent countries, including the USA, Northern Europe, Australia and New Zealand, yet is little known in third world countries23. High intakes of saturated fat are prime suspects, but there is good research suggesting that low fibre intake and beer consumption may contribute 23. Cancer of the breast follows the same worldwide pattern as bowel cancer. A highkilojoule affluent diet from childhood onwards appears to alter the endocrine system, causing girls to menstruate earlier. Studies of women with breast cancer show that they tend to menstruate earlier than the average. Women who are overweight are at greater than normal risk of breast cancer23. Scientists now feel that large fat stores may produce an abnormal balance of hormones, which favours the growth of breast cancers23. Australian researchers have compared the diets of native-born Australians and southern European migrants. People coming from Greece and southern Italy have low rates of cancers of the pancreas, bowel and rectum. Their high intake of fibre and antioxidants from vegetables, beans, bread and pasta and their low consumption of animal fat are two anti-cancer factors in their favour23. By contrast, cancers of the pancreas, bowel and rectum are common in Australians. The researchers found that the longer the migrants lived in Australia, (as in an average residence of 16 years) the more cancer rates increased, approaching those of Anglo-Australians23. The reverse pattern has occurred for Japanese people who have left Japan (which has one of the highest rates of stomach cancer) for the USA, where stomach cancer is uncommon. In studies of successive generations of Japanese, the incidence of stomach cancer dropped from very high to very low, even though there was no intermarriage with Americans. Thus, the grandchildren of the original migrants end up with the same stomach cancer rate as Americans23. 286 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes Unfortunately, they also develop the higher American rates of bowel and breast cancer23. SUMMARY20 Overall, the best option is to follow a healthy lifestyle which includes a predominantly plant-based and varied diet, as well as regular exercise, maintaining a healthy weight and avoiding smoking and alcohol20. This type of lifestyle – which is also protective for other so called ‘Western diseases’ – is a good health insurance policy that you can provide for you and your family’s future well being20. DIABETES WHAT IS IT? Diabetes Mellitus is a condition where the body is unable to maintain normal levels of blood glucose (or sugar)14. Foods you eat are broken down into glucose, which is then transported around your body in the blood stream. Glucose is needed by all the cells in your body as an important source of energy. The hormone insulin (produced in your pancreas) helps glucose to move into your body’s cells from the blood stream21. People with diabetes generally have an increased risk of developing heart and blood vessel disease. In the case of coronary heart disease, the risk is doubled in men and quadrupled in women with diabetes21,26. There are three main types of diabetes21: Type 1 (Insulin Dependent Diabetes Mellitus or Juvenile) Type 1 is most common in children and young adults but can occur at any age. People with Type 1 diabetes have a pancreas that produces essentially no insulin, so they must receive their insulin from an injection. The cause of this lack of insulin is unknown, however, it is thought that viruses may act as a trigger of this type of diabetes26. Lifestyle factors, such as diet, exercise and maintaining a healthy weight are important for people with Type 1 diabetes to lower their risk of future health problems21. 287 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes Type 2 (Non Insulin Dependent Diabetes Mellitus or Adult-Onset) Type 2 is found more commonly in people over the age of 40 7. The pancreas produces insulin, but the amount is insufficient, or its action is ineffective due to insulin resistance. Consequently, the body is unable to maintain normal blood glucose levels21. This type of diabetes is generally inherited and a family history of diabetes and being over weight, is common26. Treatment for Type 2 diabetes includes a balanced eating plan, regular physical activity, weight reduction (if over weight) and possibly oral medication or insulin21. Gestational Diabetes Mellitus (GDM) This type of diabetes develops during pregnancy. The pancreas needs to produce much more insulin to regulate blood glucose levels during pregnancy25. In women unable to meet the increase in insulin demand, GDM results. In most cases, GDM disappears after the baby is born. However, women who have had GDM are more at risk of developing Type 2 diabetes later in life25 and need to maintain a healthy weight and a good level of activity21. GDM is generally controlled by diet and regular self-monitoring of blood glucose levels at home, although insulin is sometimes required25. This ensures that normal blood glucose levels are maintained which is important for the health of both the mother and the baby21, 25. HEALTHY EATING21 People with diabetes have the same nutritional needs as the general population. They need to eat a balanced diet choosing from a wide variety of foods. A healthy diet is based on mostly wholegrain breads, cereals and other grain foods, vegetables (including legumes) and fruits. Foods, such as dairy (preferably low-fat), eggs, lean meat (if desired) and nuts should be eaten in moderation. Added fats such as butter, margarine and cooking oils, fatty snack foods and sugary sweets and drinks should only be eaten in small amounts21. Fat Watch the amount and type of fat in the diet is particularly important for people with diabetes. Reducing excess fat intake is important for weight control as fat contains approximately twice as many kilojoules (or calories) per gram than carbohydrate or protein and is stored more readily as fat in the body11. Reducing saturated fat intake is particularly important for lowering blood cholesterol levels21. Carbohydrate All carbohydrates in foods are broken down in the body (by digestion) to their simplest form, glucose. For this reason, if you have diabetes, carbohydraterich foods are important to monitor in the diet. Your carbohydrate intake should be spread evenly throughout the day to supply a steady flow of glucose to the body’s cells21. 288 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes High-fibre, low-fat carbohydrate foods are a good choice for people with diabetes as fibre may provide a number of health benefits, including maintaining bowel health and helping with weight control2. Soluble fibre, found in fruits, vegetables, legumes, oats, rice and barley, can help lower blood cholesterol levels and also slow the rise of blood glucose levels21,26. Higher fibre carbohydrate foods include: Wholegrain breads, wholegrain breakfast cereals and grain foods (such as wholemeal pasta and brown rice). Fruits, including dried, frozen and canned (but not fruit juice). Vegetables, including legumes, such as kidney beans, soybeans and lentils21. Salt A high salt diet has been linked with high blood pressure, which increases the risk of developing heart and blood vessel disease. The Western diet contains much more salt than is needed for good health26, so it makes sense to reduce your consumption of processed foods that may be high in salt. Such foods include many canned foods, crisps, biscuits, fish in brine, pickled foods and cured meats. When shopping look for ‘no added salt’, salt-reduced or low-salt alternatives. In addition, adding less salt to foods, both during cooking and at the table, can help reduce our salt consumption21. What About Sugar? In the past, people with diabetes were told to avoid all sugars. This was because it was thought that sugar caused blood glucose levels to rise very high at a fast rate. The effect of food on blood glucose levels depends on a range of factors, including the composition of the food and how it is processed26. High-fibre, low-fat foods that contain a moderate amount of sugar are now seen as acceptable for people with diabetes12,21. GLYCAEMIC INDEX The rate at which carbohydrate is broken down to provide glucose in the blood stream is called ‘Glycaemic Index (GI) of the food. Foods with low GI values generally cause a lower and more gradual rise in blood glucose levels, which is beneficial for people with diabetes21. In contrast, foods with a higher GI value are broken down rapidly, causing a quick rise in blood glucose levels4. The GI can differ between foods for a number of reasons, including methods of processing and cooking used, as well as the size and nature of starch molecules present in food4,21. In general, low GI foods are those with a GI below 55, while high GI foods are those over 704. Most legumes, oats, barley, pasta and many fruits have a low GI. Other healthy choices include low-fat milk or soy drinks, multi-grain, kibbled and barley 289 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes breads, some varieties of rice (such as Doongara and Basmati), and vegetables (such as peas, sweet corn and sweet potato) 4,21. Low-fat, low GI foods make good dietary choices for people with diabetes. Low GI foods eaten as part of a meal can lower the overall GI of the meal6, thereby slowing the rise of glucose in the blood stream after the meal. Try to include low GI foods in meals and snacks where possible21. Fat in foods can delay the emptying of food from the stomach 4. This explains why some high-fat foods have a low GI4. However, to limit excess fat intake, choose lowfat, low GI foods in preference to low GI foods that are high in fat 21. The Glycaemic Index (GI) of Common Foods4 Low Apple, pear, orange Barley Mixed grain bread Porridge Pasta, eg spaghetti Peas, sweet potato Milk, So Good Lentils, most legumes Low-fat Yoghurt Moderate Banana, apricot, pineapple Basmati and Doongara rice Rye bread Weet-Bix Gnocchi Sweet corn Orange cordial, diluted New, boiled or canned potato High Watermelon Calrose white rice White bread Puffed wheat Baked, pale skin potato Broad beans SUMMARY Eating a nutritious well-balanced diet that is low in fat, high in fibre and based mostly on plant foods is important for everyone, including people with diabetes. Eating well can help control blood glucose levels and lower the risk of health problems associated with poorly controlled diabetes. In addition other lifestyle factors that are important for everybody, such as maintaining a healthy body weight and staying physically active, are vital for people with diabetes to stay healthy21. REFERENCES: 1. Anderson J, Johnstone B, Cook-Newell M; META-ANALYSIS OF THE EFFECTS OF SOY PROTEIN INTAKE ON SERUM LIPIDS N Engl J Med 1995:333:276-282 2. Baghurst P, Baghurst K, Record S; DIETARY FIBRE, THE NON-STARCH POLYSACCHARIDES AND RESISTANT STARCH: A REVIEW Food Aust 1996;48(3 suppl):S3-S35 3. Borushek A & J; COMPLETE AUSTRALIAN HEART DISEASE PREVENTION MANUAL Family Health Publications 1988: 3-5 290 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes 4. Brand Miller J, Foster-Powell K, Colagiuri S, Leeds, A: THE G.I. FACTOR – 2nd EDITION Netley, Hodder & Stoughton 1998 5. Butler T, Butler D, Stanton H; VEGETARIAN COOKING DEMONSTRATOR’S MANUAL – 2nd EDITION Adventist Health Department & Sanitarium Nutrition Education Service. 1995:E125-E137 6. Chew I, Brand J, Thorburn A, Truswell A; APPLICATION OF GLYCEMIC INDEX TO MIXED MEALS Am J Clin Nutr 1988;47:53-56 7. Colagiuri S, Colagiuri R, Ward J; NATIONAL DIABETES STRATEGY AND IMPLEMENTATION PLAN Canberra, Diabetes Australia 1998 8. Commonwealth Department of Health and Family Services; DEVELOPING AN ACTIVE AUSTRALIA: A FRAMEWORK FOR PHYSICAL ACTIVITY AND HEALTH. Commonwealth of Australia 1998 9. Craig W; NUTRITION AND WELLNESS Golden Harvest Books Berrien Springs Michigan. 1999: 10. Crawford E; WHAT IS YOUR HEART SCORE? School of Public Health, Loma Linda University 11. Danforth E; DIET AND OBESITY Am J Clin Nutr 1985;41(5 suppl):1132S-1145S 12. Diabetes Australia; FOOD CHOICES FOR PEOPLE WITH DIABETES May 1994 13. Dreher M, Maher C; THE TRADITIONAL AND EMERGING ROLE OF NUTS IN HEATHFUL DIETS Nutr Rev 1996;54(8):241-245 14. Garrow J, James W, Pearson D; HUMAN NUTRITION AND DIETETICS – 9th EDITION DIABETES Singapore, Churchill Livingstone 1993:521-533 291 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes 15. Homocysteine Lowering Trialists’ Collaboration; LOWERING BLOOD HOMOCYSTEINE WITH FOLIC ACID BASED SUPPLEMENTS: META-ANALYSIS OF RANDOMISED TRIALS BMJ 1998;316:894-898 16. Hu F, Stampfer M, Manson J, Rimm E, Colditz G, Rosner B, Speizer F, Hennekens C, Willett W; FREQUENT NUT CONSUMPTION AND RISK OF SORONARY HEART DISEASE IN WOMEN: PROTECTIVE COHORT STUDY NBJ 1998;317:1341-1345 17. Miller T, Balady G, Fletcher G; EXERCISE AND ITS ROLE IN THE PREVENTION AND REHABILITIATION OF CARDIOVASCULAR DISEASE Ann Behav Med 1997;19 (3):220-229 18. National Heart Foundation of Australia; WEBSITE – Statistics 1999 19. National Heart Foundation of New Zealand; HEART FACTS – September 1997 20. Sanitarium Nutrition Education Service; CANCER - THE FOOD CONNECTION Sanitarium Health Food Company March 1999 21. Sanitarium Nutrition Education Service; EATING FOR HEALTH - DIABETES Sanitarium Health Food Company November 1999 22. Sanitarium Nutrition Education Service; HEART HEALTH Sanitarium Health Food Company March 1999 23. Saxelby C; NUTRITION FOR LIFE Hardie Grant Books South Yarra Victoria. 1999:120-121 24. Stanton R; EATING FOR PEAK PERFORMANCE Allen & Unwin Australia Pty. Ltd, North Sydney, NSW 1988:2 25. Thomas B; MANUAL OF DIETETIC PRACTICE, - 2nd EDITION Cambridge, Blackwell Science 1994 26. Wahlqvist M. L; FOOD AND NUTRITION – Australasia, Asia and the Pacific Allen & Unwin Pty Ltd Crows Nest NSW 1997:249-254,384-393 292 Unit 20 DISEASE RISK PREVENTION Heart Disease, Cancer & Diabetes 27. World Cancer Research Fund & American Institute for Cancer Research; FOOD, NUTRITION AND THE PREVENTION OF CANCER: A GLOBAL PERSPECTIVE 1997 28. Zemel M; DIETARY PATTERN AND HYPERTENSION: THE DASH STUDY Nutr Rev 1997;55 (8):303-8 293