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Life changing research, guidelines and suggestions from medical professionals such as:
Dr Esselstyn, Dr T Colin Campbell, Dr, Neal Barnard, Dr Michael Lyon, Dr Joel Furhman, Dr McDougall
Prevent, treat and even reverse diseases with lifestyle changes.
THE CHINA STUDY - Dr T Colin Campbell and Thomas M. Campbell II
By adopting a nutrient rich diet and an active lifestyle, the risks for several diseases are reduced at
the same time. The China-Oxford-Cornell Diet and Health Project discovered that certain
diseases cluster together in the same geographic regions, populations, and individuals.
Diseases of Affluence and Diseases of Poverty, as seen in the chart.
This evidence supports the hypothesis that diseases that cluster together may have a
common cause.
The same conditions that foster diabetes also foster coronary heart disease.
In rural China, many of the Diseases of Affluence were associated with higher blood
cholesterol levels, which again were strongly associated with dietary patterns.
Extensive research from other studies and other settings support the finding that one type
of diet and lifestyle (a nutrient-poor diet and sedentary lifestyle) is associated with many of
our leading killers in the same way.
Dr. Dean Ornish, founder, president and director of the Preventive Medicine Research institute
and Dr. Caldwell Esselstyn, Jr., a highly acclaimed surgeon from the Cleveland Clinic, the
number one ranked heart disease treatment institution in the country, have conducted intervention
studies on Americans with advanced heart disease and actually documented significant disease
reversal by using dietary change as a primary treatment.
The diet they used was a whole, predominantly whole plant foods diet.
Lifestyle choices, if made correctly, can affect not just one,
but many, of the major diseases that afflict Americans.
“The comprehensiveness of the China Study is second to none.
The Cornell, Oxford, and China researchers examined and compared 367 variables, meaning that the complex network of
food, health, and environment was studied in a most comprehensive way.” Dr Joel Furhman
REAL FOOD FOR REAL HEALTH [email protected] 613 521 9800 / 613 277 5817
Some TOP FINDINGS from The China Study:
Blood cholesterol is a predictor not only of heart disease risk, but also of cancer.
Diet is strongly linked to blood cholesterol levels.
The best foods for disease prevention: unrefined, plant-based foods.
Over four decades ago, the famous Framingham Heart Study conclusively found that high blood
cholesterol levels were a predictor of heart disease.
The China-Oxford-Cornell Diet and Health Project researchers found that blood cholesterol, was
also linked to various cancers. This suggests that blood cholesterol is not just a predictor of heart
disease, but cancer as well.
This association was observed for relatively low total cholesterol levels (90-170 mg/dL), which were
much lower than generally found in Western populations.
Researchers found dietary choices strongly associated with blood cholesterol levels.
As intakes of plant foods increased, blood cholesterol levels went down,
As intakes of animal foods increased, blood cholesterol levels went up.
You can virtually eliminate your risk of heart disease, by enjoying a Nutrient Rich diet and an
active lifestyle. In some populations in China, heart disease is practically nonexistent. This is
reflected in the unusually low blood cholesterol levels in rural China, which were linked in a highly
significant way with dietary patterns. Intake of even small amounts of animal-based foods was linked to higher
blood cholesterol levels, and intake of plant-based foods was linked to lower blood cholesterol levels.
Range of Blood Cholesterol Levels in Rural China and the United States
Type I diabetes, a devastating disease that strikes young children, is strongly linked to
cow’s milk consumption and premature weaning. For infants, the best food is human breast milk.
Eye diseases commonly associated with old age, including cataracts and macular
degeneration, have been convincingly linked to diet. Specifically, the antioxidants found in fruits and
vegetables protect against these diseases. The best foods for your eyes: dark, green, leafy vegetables like spinach.
Bone health is strongly associated with the ratio of vegetable to animal protein intake.
Populations that consume mostly plant- foods and lead more physically active lifestyles have much
lower rates of hip fracture than we do in America.
Several studies have shown that type 2 diabetes, an increasingly urgent epidemic in America,
can be reversed in patients simply by changing their diet to a high-fiber, unrefined, largely plantbased diet; in other words, a nutrient-rich diet.
Many studies have so consistently shown that dairy intake is linked to prostate cancer that
Harvard researchers have said that a high dairy intake is one of the most consistent dietary
predictors for prostate cancer in the published literature.
REAL FOOD FOR REAL HEALTH [email protected] 613 521 9800 / 613 277 5817
Harvard School of Public Health Nutrition - (an excerpt from their site)
Five tips following the Healthy Eating Pyramid
1. Start with exercise. A healthy diet is built on a base of regular exercise, which keeps calories in balance
and weight in check. Read five quick tips for staying active and getting to your healthy weight, and a dozen
ideas for fitting exercise into your life.
2. Focus on food, not grams. The Healthy Eating Pyramid doesn’t worry about specific servings or grams
of food, so neither should you. It’s a simple, general guide to how you should eat when you eat.
3. Go with plants. Eating a plant-based diet is healthiest. Choose plenty of vegetables, fruits, whole grains,
and healthy fats, like olive and canola oil. Check out these delicious healthy recipes that bring the Healthy
Eating Pyramid into your kitchen.
4. Cut way back on American staples. Red meat and processed meat, refined grains, potatoes, sugary
drinks, and salty snacks are part of American culture, and are really unhealthy. Go for a plant-based diet rich
in non-starchy vegetables, fruits, and whole grains. If you eat meat, fish and poultry are better choices.
5. Take a multivitamin, and maybe have a drink. Taking a multivitamin can be a good nutrition insurance
policy. Moderate drinking for many people can have real health benefits, but it's not for everyone. Those who
don’t drink shouldn’t feel that they need to start. Read about balancing alcohol's risks and benefits.
How to choose better Proteins:
1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will
ensure that you get all of the amino acids you need.
2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein, without much saturated fat.
Steer clear of fatty meats and use whole-milk dairy products sparingly. For more information on saturated fat,
read "Fats and Cholesterol: Out with the Bad, In with the Good."
3. Limit red meat—and avoid processed meat. Research suggests that people who eat more than 18
ounces a week of red meat have a higher risk of colon cancer. Make red meat—beef, pork, lamb—only an
occasional part of your diet, if you eat it at all. Skip the processed stuff—bacon, hot dogs, and deli meats—
it’s also been linked to higher cancer risk.
4. Eat soy in moderation. Tofu and other soy foods are an excellent red meat alternative. In some cultures,
tofu and soy foods are a protein staple, and we don’t suggest any change. But if you haven't grown up eating
lots of soy, there's no reason to go overboard: Two to 4 servings a week is a good target; eating more than
that likely won't offer any health benefits and we can’t be sure that there is no harm. And stay away from
supplements that contain concentrated soy protein or extracts, such as isoflavones, as we just don't know
the long term effects. Read more about soy and health.
5. Balance carbs and protein. Cutting back on highly processed carbohydrates and increasing protein
improves levels of blood triglycerides and HDL, and so may reduce your chances of having a heart attack,
stroke, or other form of cardiovascular disease. It may also make you feel full longer, and stave off hunger.
pangs. For tips on how to choose high quality carbs, check out the Carbohydrates section of The Nutrition Source.
Physician’s Committee for Responsible Medicine
American Institute for Cancer Research
National Cancer Institute
The Cancer Project
The China Study Dr Colin Campbell
Dietary Supplements for Support During Cancer
Centers for Disease Control and Prevention
Natural News – Health Ranger and
Dr Joel Fuhrman
Eating – The Rave Diet Dr Esselstyn, Dr John McDougal, Dr T Colin Campbell
Harvard School of Public Health
John Robbins Dr Joel Fuhrman
National Institute of Health
REAL FOOD FOR REAL HEALTH [email protected] 613 521 9800 / 613 277 5817