Doctors Heart Cure - Beyond The Modern Myths of Diet and Exercise

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Wly leair uisease conrinues ro Le Ameiica`s Liggesr killei.vly rle conven-
rional aioacl ro leair uisease ails.rle rliee key iinciles oi Luiluing leair
lealrl.vly clolesreiol uoes nor cause leair uisease.rle nev aiauigm oi
lealing leair uisease anu aclieving leair lealrl.lov ro use rlis Look.

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Hov ve cieareu rle mouein eiuemic o leair uisease.lov ro ieuiscovei youi
naruial uier.vlar oui ancesrois ieally are.vlar ve aie generically equieu
ro consume.rle link Lerveen leair arracks anu orlei lealrl ioLlem.lov rle
lov-ar solurion ser rle srage oi a uieraiy uisasrei.vly oLesiry levels lave
skyiockereu.
Hov AGLs acceleiare rle aging o rle leair.lov ro inreiiur rle arrein o
youi ciavings.uangeis ro youi viral oigans.going Leyonu rle Arkins Dier.
ieruining ro a naruial uier.

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Wly long-uuiarion exeicise is a vasre o youi rime, anu can acrually cause
orlei lealrl ioLlems..rle viral imoirance o - .rle vulnei-
aLiliries o uovnsizing you leair.rle PACL iogiam ro sriengrlen youi
leair anu Luilu ieseive caaciry.
Hov ro inciease - youi leair`s loiseovei.imioving
youi clolesreiol iarios.mainraining lealrly resrosreione levels.rle leair
arrack iisks iom long-uisrance iunning.lov ro sleu moie ar virl inreival
exeicise.vly enuuiance exeicise encouiages ar iouucrion.
Wly PACL may lel you live longei.rle mosr imoiranr ieuicroi oi
clionic leair ailuie.lov ro clallenge youi caaciry.lov ro Luilu muscle
mass virl eecrive inreival voikours.
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Wly clolesreiol uoesn`r cause leair uisease.a eisonal sroiy.rle riagic con-
sequences o rle clolesreiol uiug camaign.iecognizing rle uieience Lerveen
iisk acrois anu causes.vly clolesreiol levels geneially uo nor ieuicr leair
arracks.rle lealrl Leneirs o liglei clolesreiol oi rle elueily.clolesreiol
exlaineu.
Hov ro iemove laque iom youi aireiies.rle riurl aLour clolesreiol uiug
ieseaicl anu rle inciuence o leair uisease.rle many lealrl uangeis o srarins
anu rle lealrliei, cleaei alreinarives.vly lov seium clolesreiol levels aie
uangeious ro youi lealrl.

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Wly leair meuicarions can make youi symroms voise.rle saei alrein-
arives.olirics, ills, anu ioirs.rle vaining signs you neeu ro knov.Liaseu
uiug ieseaicl rlar coulu Le luiring youi lealrl anu rleii saei, cleaei, Lerrei
Lur ignoieu alreinarives.a vaining aLour uiuierics.
Wly you sloulu say no ro niriare-Laseu caiuiac uiugs, i you can.rle sae,
naruial alreinarives.vly you neeu ro Levaie o Lera Llockeis.meuicarion
iisks oi rle elueily.

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Hov ro assess youi leair lealrl.lov ro iorecr youisel iom rle sinisrei
killei lomocysreine.rle link Lerveen ligl lomocysreine levels anu leair
arrack anu srioke.majoi causes o elevareu lomocysreine levels.
Wly you sloulu resr oi C-ieacrive iorein (CRP) yeaily.vly you neeu
CoQ10.moniroiing insulin ro ievenr leair uisease.eecrive vays ro manage
insulin levels.insulin`s link ro orlei lealrl ioLlems.rle ciucial VAP
clolesreiol resr.lov L(a) resrs can ieuicr leair arracks.iuenriying LDL
arrein size.iecognizing rle uangeis o êraLolic Synuiome.iuenriying liiu
iemnanrs ro avoiu laque Luiluu.
Derecring leair uisease eaily virl scans.rliee vays ro measuie Louy com-
osirion ro cleck oi iisk o leair uisease.uereimining rle iario o ar ro lean
rissues.lov rle li-ro-vaisr iario inuicares leair arrack iisk.inuing rle iiglr
uocroi.

1le Docroi`s Heair Cuie lilosoly o earing.rle ieal oou gious.ocusing
on macionuriienrs.eecrs o uieienr macionuriienrs on rle meraLolism.
rliee easy iinciles oi lealrly earing.rle seven majoi Leneirs iom earing
1le Docroi`s Heair Cuie vay.
Wly you sloulu ear iorein ar eveiy meal.vlar ioreins ro cloose anu vlar
ioreins ro avoiu.lov ro iorecr youisel iom mau cov uisease.unuei-
sranuing vlar rle oiganic laLels ieally mean.
Wlar seaoou ro ear anu vlar ro avoiu.vly Leing a vegeraiian coulu Le
rliearening ro youi leair lealrl.vly you sloulu consume uaiiy iouucrs.rle
lealrl-ovei o nurs.vly iorein is goou oi youi Lones.
Limiring youi caiLolyuiare inrake.vlar caiLolyuiares ro cloose.rle lov-
glycemic ieeience.rle link Lerveen iocesseu sraicles anu leair arrack.rle
sraicl level as a glycemic inuicaroi.lov ar can lovei rle glycemic inuex.
vlar ro esecially avoiu.
Unueisranuing rle lealrl Leneirs o naruial ars.Lesr souices anu kinus o
naruial ars.rle coiiecr Lalance o Omega-3 anu Omega-6 anu lov ro inu ir
in youi oous.vly cloosing oiganic mear Lecomes so imoiranr oi youi
leair lealrl.vly you neeu ro avoiu rians ars.rle uangeis o iocesseu lov-
ar oous.rle ieal ioLlem virl asr oou.vly you neeu ro say no ro
generically alreieu oous.
Healrl Leneirs oi moueiare uiinkeis o uieienr alcolols - anu an imoiranr
vaining.rle riurl aLour youi uiinking varei.rle lealrl uangeis o uisrilleu
varei.avoiuing lasrics.vly you sloulun`r oveicook youi ioreins.a
iorecrive sulemenr.lov ro ear vell on a Luuger.vly you sloulu ruin rle
USDA yiamiu on irs leau.1le Docroi`s Heair Cuie oou yiamiu oi a
lealrly leair.

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Hov ro ie-conuirion youi leair anu lungs.vly rle classic caiuiovasculai
exeicise iesciirion uoesn`r voik ro sriengrlen youi leair.rle key concers
o PACL oi caiuiovasculai irness.
Piogiessively clallenging youi leair anu lungs.acceleiaring youi leair anu
Louy`s auararion anu iesonse rimes.moniroiing anu clanging exeicise
inrensiry levels.aujusring exeicise uuiarion oi orimal lysical uevelomenr
.using youi leair iare ro measuie inrensiry.raiger ulse ianges.
Wlar ro ask youi uocroi Leoie you Legin youi PACL iogiam.cloosing
rle exeicise acriviry rlar`s Lesr oi you.samle veek-Ly-veek ourline o rle
PACL lan.S-veek lan ar-a-glance.imlemenring rle ull rilr iogiam.a
samle, 10-minure voikour lan.
1iaining youi leair anu Lloou vessels ro uelivei moie oxygen asrei.eis-
onalizing youi lan.cycling anu rle iisk o imorency.
1le ielarionsli Lerveen muscle size anu sriengrl.iesisrance riaining.rle Lesr
exeicises oi uncrional sriengrl. common sense calisrlenics.lov ro srien-
grlen youi ounuarion Ly exeicising youi legs anu lovei Louy.sriengrlening
youi coie virl exeicises oi youi aLuomen anu lovei Lack.sriengrlening youi
uei Louy.uesigning youi voikour acrion lan.

Hov anu vly CoQ10 voiks ro sriengrlen rle leair.rle iemaikaLle Leneirs
o CoQ10.arienr eviuence iom rle Cenrei oi Healrl anu Wellness.rle
naruie anu uncrions o CoQ10.
Puming u youi miroclonuiia oi ligl eneigy iouucrion.rle KieLs cycle
anu A1P.rle lealrl uangeis o CoQ10 ueiciency.a secial vaining ro
vegans.rle leair lealrl ieseaicl on CoQ10.
Hov CoQ10 lels lovei Lloou iessuie.ieveising congesrive leair ailuie.
lels ease angina ecroiis.lels you iecovei iom leair suigeiy. iorecring
youi Liain virl CoQ10.sriengrlening youi immune sysrem. iecommenueu
uoses anu souices oi uieienr conuirions.leling virl Paikinson`s
uisease.youi CoQ10 acrion lan.

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Ieeuing rle leair rle nuriienrs ir neeus.rle ive mosr common nuriienr ue-
iciencies.vly you uo neeu sulemenrs anu vlar ro consiuei.rle lealrly
leair suei-nuriienrs oi giearei iorecrion.
L-cainirine oi giearei eneigy anu ar Luining caaLiliry.L-aiginine oi Lerrei
Lloou ciicularion, a sriongei leair anu sriongei muscles.rocoleiols anu roco-
riienols ro lovei youi leair iisks.rle many orlei ioven lealrl Leneirs o
rocoleiols anu rocoriienols. rle many Leneirs o Viramin C.vly you neeu
ro rake exria anrioxiuanrs
ôie leair-smair anrioxiuanrs.ALA oi eneigy.Cainosine as an anri-gly-
carion agenr anu muscle iorecroi.caiorenoius oi eyes anu immuniry.L-
Gluramine oi muscle-Luiluing giovrl loimone...Lurein ro ievenr iee iauical
uamage anu iorecr rle eyes.Lycoene ro lel rle leair, Lloou vessels, anu
eyes.Omega-3 ro ievenr leair uisease anu cancei.Viramin A oi rle eyes
anu as an anrioxiuanr.

Hov ro ueenu youisel againsr arleioscleiosis oi laiuening o rle aireiies...
rle link Lerveen inlammarion anu leair uisease.rle ioles o lomocysreine
anu CRP oi conriol anu eaily uerecrion.
Hov aireiial laque causes leair arracks.lov ro easily ieuuce lomocysreine
rle ^cCully uiscoveiy.rle simle, clea viramins rlar lel rle Louy Lieak-
uovn lomocysreine.lov ro measuie inlammarion virl CRP.
Wly uenral lygiene gives you a lealrliei leair.lov ro ievenr oi ieveise gum
uisease.rle gum-iorecrive ovei o anrioxiuanrs anu orlei key sulemenrs
.youi inlammarion conriol acrion lan.

Hov ro auuiess rle unueilying conuirions Lelinu leair uisease.simle anu
eecrive measuies ro ievenr oi ieveise ligl Lloou iessuie.youi acrion lan
oi loveiing ligl Lloou iessuie naruially.
Hov ro imiove youi clolesreiol ioile rle Lesr oous, leiLs anu sule-
menrs.
Hov Will, a miuule-ageu Aiican-Ameiican man (anu rlousanus like lim)
ieveiseu lis uiaLeres anu ligl Lloou iessuie ar rle Cenrei oi Healrl anu
Wellness.vlar ro ear anu rake ro Lear uiaLeres.
Wly ir`s imoiranr ro kee oi Luilu youi muscle.riaining ris oi Luiluing
muscle.youi acrion lan oi Luiluing muscle.
Hov ro lose veiglr easily anu naruially.rle key ro eecrive veiglr loss.
evaluaring youi inuiviuual iorein neeus oi eecrive veiglr loss.rle riurl
aLour caiLs anu veiglr loss.a lirrle-knovn ar-Llasring secier...lov rle
glycemic inuex aecrs youi veiglr.ar loss oi a longei lie.ive simle veiglr
loss ris.youi acrion lan oi losing veiglr.

Hov rlousanus o arienrs lave ieveiseu rleii leair uisease, iegaineu rleii
viraliry, anu clangeu rleii lives anu you can roo.vly youi generic inleiir-
ance neeu nor uicrare youi uruie lealrl.raking eecrive acrion rouay.vlar ro
uo, lov ro uo ir, anu vlen ro uo ir.uesigning youi ovn lan.rle aurloi`s
avoiire voikour lan.using a uaily log ro enlance youi leair lealrl success.

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Heair arracks.angina...arleioscleiosis.congesrive leair ailuie.srioke.ie-
cognizing rle vaining signs.leair uisease anu leair arracks in men anu
vomen.

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oi uecaues, Ameiicans lave riieu ro avoiu leair uisease Ly olloving

rle auvice o rle Ameiican Heair Associarion. We lave sriiveu ro ear
less ar, uo moie caiuiovasculai exeicise, anu lovei oui clolesreiol levels.
We lave senr millions o uollais on lov-ar oous, gym memLeislis, anu
clolesreiol-loveiing meuicarions.
Desire all rlis eoir anu exense, leair uisease iemains Lorl rle
numLei one uisease uiagnoseu anu rle numLei one cause o uearl in rle
Unireu Srares. Caiuiovasculai uisease kills moie rlan 950,000 Ameiicans
eveiy yeai, accoiuing ro rle Cenreis oi Disease Conriol anu Pievenrion.
Ir`s laiu ro inu an Ameiican vlo lasn`r lau a loveu one uisaLleu oi killeu
Ly leair uisease.
Heair uisease conrinues as Ameiica`s Liggesr killei oi one simle
ieason: 1le lealrl auvice ve riy ro ollov is jusr lain viong. Giving u
mear anu eggs, jogging, anu raking meuicarions leair uis-
ease.
ôsr o us inu ir uiiculr anu unleasanr ro ciam moie caiuio exei-
cise inro oui Lusy scleuules, ro sveai o rle oous ve love, anu ro counr
caloiies anu giams o ar anu clolesreiol. 1le riurl is rlar rlese maniula-
rions aie unnaruial anu unnecessaiy Luiuens rlar uisriacr you iom rle ieal
solurion ro a lealrly leair. 1o make marreis voise, olloving rlis laveu
auvice acrually cieares auuirional lealrl ioLlems.
Wlar voulu you say i you leaineu rlar you coulu comlerely ieveise
seiious leair uisease in a veiy sloir eiiou Ly olloving auvice uiiecrly
ii l 1HL DOC1OR` S HL AR1 CURL
oosire o rle sranuaiu iecommenuarions. In as lirrle as a ev monrls, rle
men anu vomen in my clinic lave useu a ev easy-ro-ollov sres ro cuie
rleii leair uisease. 1lis Look vill slov you rle sriaregy oi ieal leair
lealrl. Ir`s rime ro uiscaiu rle olu assumrions rlar aileu us anu ie-examine
rle acrs.
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Duiing rle rime vlen rle Woilu Wai II geneiarion easreu on a Lieak-
asr o sreak anu eggs, oLesiry vas ielarively consranr in Ameiica, loveiing
aiounu 10 eicenr. DiaLeres vas ielarively uncommon, virl aLour one
case o uier-ielareu maruie onser uiaLeres oi eacl case o generics-ielareu
cliluloou uiaLeres. All o rlis vas aLour ro clange.
In 195, rle Ameiican Heair Associarion linkeu uieraiy ar ro leair uis-
ease anu iecommenueu rlar Ameiicans cur rle ar in rleii uiers. We
svaeu ceieals oi rle iorein-Laseu Lieakasrs o oui gianuaienrs` gen-
eiarion, anu ve sraireu sriuggling virl lov-ar uiers.
Ovei rle nexr coule o uecaues, oou iouuceis ueveloeu a viue
vaiiery o lov-ar anu ar-iee oous. Anu since lov-ar anu ar-iee oous
veie moie ioiraLle rlan naruial oous, oou-iouucing coioiarions veie
eagei ro iomore rlis concer. We goLLleu uovn rlese lealrly oous,
execring ro lovei oui iisk o leair uisease as ve loveieu oui veiglr. Bur
ve uiun`r lose veiglr. In acr, rle numLei o oveiveiglr Ameiicans sky-
iockereu. 1le iare o oLesiry riileu, anu ve lungeu inro a nev eiuemic
o maruiiry-onser uiaLeres.
Since olloving rle Ameiican Heair Associarion`s lov-ar auvice, rle
numLei o Ameiicans eirlei oLese oi oveiveiglr las exloueu ro rvo our
o rliee levels nevei seen anyvleie in lisroiy. In 2003, rle Cenreis oi
Disease Conriol announceu rlar oLesiry vill soon ielace roLacco use as
Ameiica`s numLei one liesryle-ielareu lealrl ioLlem. Also uuiing rlis
rime, rle iare o maruiiry-onser uiaLeres soaieu. We nov see nine rimes as
many cases o uier-inuuceu maruiiry-onser uiaLeres as ve uiu in ievious
geneiarions. 1lis rye o uiaLeres las also Lecome moie seveie anu is
occuiiing in mucl youngei eole.
1le Ameiican Heair Associarion`s iecommenuarions ulrimarely leu us
l iii
uirlei avay iom oui naruial iorein-Laseu uier. Anu, moie imoiranrly,
rle lov-ar aioacl aileu in irs iimaiy goal: Heair uisease conrinues ro
kill moie Ameiicans rlan any orlei uisease.
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Wly uoes rle convenrional aioacl ro leair uisease ail. Ir uoesn`r
voik Lecause ir is Laseu on - -. 1o lalr leair uisease, you musr ie-
rlink eveiyrling you`ve leaiu aLour rlis conuirion. 1lis Look vill lel
you gain nev visuom aLour lov ro iesroie youi naruial leair lealrl anu
avoiu leair uisease.
Because rle olu, laveu iueas conrinue ro uominare rle meuical esraL-
lislmenr, rlis nev inoimarion may suiiise you. Bur vlen you ielace
rlese aileu assumrions virl 1le K- K- rliee iimaiy
iinciles, you vill Legin ro Luilu leair lealrl anu ievenr oi ieveise leair
uisease. 1le rliee key iinciles aie:
Dieraiy ar is nor rle culiir. - P P --.
Because lov-ar uiers aie even liglei in sraicles, rlese uiers make cai-
uiovasculai uisease voise.
Long-uuiarion caiuiovasculai exeicise mimics iolongeu sriess anu
Lieaks uovn viral caiuioulmonaiy ieseive.
- Caiuio voikours o
moie rlan aLour 15 minures in uuiarion aie a vasre o rime anu cause
auuirional lealrl ioLlems.
Clolesreiol uoes nor cause leair uisease. You can moniroi orlei ac-
rois rlar ieveal mucl moie aLour youi leair lealrl rlan Lloou clo-
lesreiol. Youi clolesreiol level uoesn`r lave ro sray Lelov 200, anu rle
uiugs useu ro lovei clolesreiol aie Lau oi youi leair anu youi gen-
eial lealrl. Clolesreiol-loveiing uiugs inreieie virl viral iocesses
necessaiy oi mainraining lealrl, incluuing eneigy iouucrion in youi
leair anu youi caaciry ro calm oxiuarive sriess in youi
iv l 1HL DOC1OR` S HL AR1 CURL
leair anu aireiies. In orlei voius, rle uiugs uocrois commonly iesciiLe ro
lovei clolesreiol uo nor auuiess rle riue cause o leair uisease anu rley
acrually cieare auuirional ioLlems.
1le myrls anu misconcerions aLour leair uisease aie viuesieau anu
eisisrenr, in air, Lecause oou iocessing anu uiug coioiarions cai-
ralize on oui leair uisease ioLlem. 1lis is nor ro suggesr some soir o
secier consiiacy ro kee us unlealrly. Ir`s simly a acr rlar leair uisease
las Lecome Lig Lusiness. Ioou manuacruieis can make moie ioir selling
a Lox o iocesseu ceieal rlan an egg, anu uiug comanies can make moie
money selling nev uiugs rlan iomoring exeicise iogiams. Ir`s rime ro
lolu rlese gious accounraLle oi rleii iouucrs anu auvice. Cleaily, rle
cuiienr aioacl ro iglring caiuiovasculai uisease isn`r voiking. 1leie
musr Le a Lerrei vay.
1le eecrive vay ro Lear leair uisease is ro ioor our rle unueilying
cause. Peole o all ages lave ieLuilr yourlul leairs anu Lloou vessels.
Insreau o saciiice, uenial, anu unvanreu siue eecrs, a naruial leair
lealrl lan gives you moie eneigy. Ioi 16 yeais, arienrs ar rle Cenrei oi
Healrl anu Wellness lave Leen eeling Lerrei, aging Lerrei, eioiming
Lerrei, anu living longei. Anu rley aclieve rlese goals virlour voiiy oi
rime-consuming uaily iegimens. You can slaie rleii imioveu lealrl, anu
you can uo so virlour earing oous you uon`r like oi Lecoming a vege-
raiian. ^y iogiam incluues no conusing uouLle-ralk, no Luiuensome
counring o caloiies oi ar giams, anu no roxic uiugs.
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K- cieares a nev aiauigm oi lealing leair uis-
ease anu aclieving leair lealrl. 1lis Look ioviues a ueraileu iogiam
rlar lies in rle ace o convenrional guiuelines. Lxrensive scienriic ieseaicl
anu exeiience virl rlousanus o arienrs suoirs rlis aioacl. ^y
arienrs lave imioveu rleii caiuiac lealrl anu oveiall lysical conuirion
Ly using rlese sriaregies, vlicl lave Leen ioven ro voik.
In auuirion, K- Piogiam is mucl easiei ro ollov
rlan rle Ameiican Heair Associarion guiuelines. We lave an insrincrive
l v
uesiie oi oous rlar aie naruially arry, salry, oi sveer. Wirl a ev
auararions ro oui mouein voilu, rlese naruial ieeiences can seive you
vell. 1le lov-ar uier is unnaruial, anu rle clionic uenial o enjoyaLle oou
is unnecessaiy. 1le key ro leair-lealrly earing is ro cloose naruial,
uniocesseu oous rlar you like.
Similaily, ev eole enjoy ounuing avay on a rieaumill oi rliiry
minures ro an loui ar a rime. âny eole vlo riy ro srick ro rlis rime-
consuming exeicise iourine inu rlar rleii insrincrs ciy our oi rlem ro
sro. 1lose eole vlo enuuie exrenueu caiuio voikours unvirringly io-
uuce unvanreu clanges in rleii Louies sucl as rle loss o muscle, Lone
uensiry, anu inreinal oigan veiglr. In auuirion, rley oren vinu u virl
oveiuse injuiies. Parienrs uon`r comlain vlen rley uiscovei rlar rle coie
o K- K- exeicise iogiam is voikours rlar lasr no
moie rlan 20 minures anu can Le comlereu in as lirrle as six minures.
Lasrly, rle oulai sriaregy o moniroiing clolesreiol is ineecrive, anu
rle iesciiLeu meuicarions aie roxic. ôsr arienrs vlo use clolesreiol-
loveiing uiugs uon`r knov rlar rle meuicarions aie making rlem veak
anu riieu anu causing rleii muscles ro acle i rley riy ro exeicise. ^y
arienrs aie ueliglreu ro enjoy incieaseu eneigy anu vell-Leing vlen rley
svircl ro eecrive naruial alreinarives ro rlese meuicarions.
In auuirion, comelling eviuence inuicares rlar rle Lesr Lloou ieuicroi
o leair uisease iisk is nor clolesreiol Lur lomocysreine. 1lis ruins our ro
Le giear nevs: Ir`s mucl easiei anu less roxic ro youi Louy ro lovei lomo-
cysreine levels rlan ro lovei clolesreiol levels.

Ir`s imoiranr ro lave a uocroi you eel comoiraLle virl ro lel
you make eecrive uecisions aLour youi lealrl. Use rle inoimarion
in rlis Look ro ralk aLour youi orions ro sriengrlen youi leair.
Auvise youi lysician aLour any leiLs, nuriirional sulemenrs, oi
orlei ovei-rle-counrei iouucrs you lan ro rake. Some o rlese nar-
uial iemeuies can inreieie virl resr iesulrs oi cause unvanreu eecrs.
vi l 1HL DOC1OR` S HL AR1 CURL
- - - --
K- leaus you rliougl a rvo-sre iocess ro Luilu
leair lealrl. In Sre One, Hov ôuein êuicine îsseu rle Boar,
you`ll come ro unueisranu vly ieseaicleis anu lysicians venr asriay in
rleii aioacl ro leair uisease.
Clarei 1 lers you knov lov rle evei-incieasing auulreiarion o oui
oou suly maue rle ioLlems virl caiuiovasculai lealrl iogies-
sively voise ovei rle yeais. 1le ioLlem Legan virl rle evolurion o
agiiculruie anu oou reclnology. 1le ioLlem ruineu inro a ciisis in
rle lasr geneiarion vlen rle so-calleu leair lealrly uier rle
Ameiican Heair Associarion auvocareu Lecame oulai. 1lis io-
giam is , anu ir makes leair uisease voise.
Clarei 2 examines lov long-uuiarion caiuiovasculai exeicise oi
leair uisease ioLs youi leair anu lungs o caaciry, zas youi Louy o
sriengrl anu muscle, anu acceleiares seveial unlealrly asecrs o
aging.
Clarei 3 rells vly clolesreiol resring is all viong, anu vlar maikeis
uocrois sloulu Le clecking.
Clarei 4 gives you rle lovuovn on rle ai roo-commonly useu uan-
geious leair uiugs anu rleii laimul siue eecrs. Ir uesciiLes lov
clolesreiol-loveiing uiugs uelere eneigy ieseives, lovei sexual vigoi,
anu inreieie virl one o youi caiuiovasculai sysrem`s mosr imoi-
ranr anrioxiuanr sysrems. Ir exlains rlar Lloou iessuie meuicarions
can ue-conuirion youi leair anu inreieie virl eecrive exeicise, anu
rlar rle oveiuse o meuicarions oi leair uisease can cause seiious
lealrl ioLlems.
Ir`s imoiranr ro ler youi lysician knov aLour rle sres you aie
raking ro comLar caiuiovasculai uisease anu imiove youi lealrl.
1le Lesr vay ro lel youi uocroi lel you is ro voik virl lim oi lei
ro uevelo a iogiam rlar vill Lesr suir youi inuiviuual neeus.
l vii
{ auvises you aLour eecrive scieening resrs vlicl mosr
uocrois uon`r uo ro assess leair lealrl. 1esrs oi ive inuicarois in
rle Lloou levels o coenzyme Q10, lomocysreine, C-ieacrive io-
rein, insulin, anu essenrial ars ieveal an aLunuance o useul inoi-
marion aLour leair lealrl. You`ll also inu some measuies you can
uo youisel.
Sre 1vo is Youi Acrion Plan oi Heair Healrl ro ievenr oi ieveise
leair uisease.
{ In clarei 6, you can leain aLour a suiiising lan oi earing anu
enjoying ieal oou, incluuing goou ars, iorein, anu lenry o iuirs
anu vegeraLles. 1lis lan ueviares in imoiranr vays iom Lorl rle
Ameiican Heair Associarion`s lov-ar iecommenuarions anu rle
Arkins-like lov-caiLolyuiare giou o uiers. You vill uiscovei lov
ro emulare rle earing arreins o oui asr, Leoie leair uisease vas
an eiuemic. 1lis means looking Leyonu counring eirlei ar oi caiLs
ro inuing rle qualiry o ar, iorein, anu caiLolyuiare rlar naruie
ioviueu us oi eons.
{ In clarei , you`ll uiscovei rle secier o lov you can exeicise less
anu ger Lerrei iesulrs! You can ollov rle S-veek iogiam o io-
giessive acriviry rlar rakes less rime anu is moie eecrive rlan riaui-
rional caiuiovasculai voikours. You vill imiove youi caiuiac, ul-
monaiy, anu Lloou vessel iesonse ro exeirion. or only vill rlis
iogiam imiove youi caiuiovasculai lealrl, ir also vill riansoim
youi Louy, as you Luin ar anu Luilu muscle anu sriengrl.
{ One nuriienr, is so imoiranr rlar ir meiirs a clarei
o irs ovn. Iinu our lov ro use ir ro eneigize youi leair in Clarei S.
{ By rle rime you comlere clarei 9, you`ll knov lov ro sulemenr
youi uier virl oui auuirional nuriienrs eveiy leair neeus alrlougl
mosr eole uon`r consume rlem in suicienr quanriries. L-cainirine,
L-aiginine, rocoleiols, anu viramin C aie essenrial oi a lealrly
leair. You vill see vly rlese sulemenrs aie imoiranr, lov ro ger
rlem, anu lov mucl ro rake.
In clarei 10 you vill leain lov ro ieuuce inlammarion anu conriol
viii l 1HL DOC1OR` S HL AR1 CURL
oxiuarion o Lloou vessels. 1lis key comonenr o youi leair-lealrly
iogiam rells you lov you can use anrioxiuanrs ro ieuuce oxiuarive sriess,
anu aLour rle iole o B viramins in ieuucing lomocysreine levels.
I you suei iom ligl Lloou iessuie, uiaLeres, loss o muscle, oi
oLesiry ioLlems rlar oren accomany caiuiovasculai uisease
you can cusromize youi ovn iogiam using clarei 11 ro guiue you.
1le inal clarei lels you ur ir all rogerlei virl an acrion lan o
lov ro imlemenr youi K- oi lie.
1 L P L
ankinu cieareu rle mouein eiuemic o leair uisease. Ovei mil-
lions o yeais, oui leairs lave evolveu anu auareu ro oui naruial
enviionmenr. In iecenr lisroiy, lovevei, ve lave iauically clangeu rle vay
ve riear oui leairs. Wlen you look ar rle Lig icruie, ir comes as no coin-
ciuence rlar leair uisease iisr aeaieu aLour 10,000 yeais ago, rle same
rime oui ancesrois uiscoveieu agiiculruie.
Simly ur, in rle millions o yeais Leoie agiiculruie, ve are oous ligl
in iorein anu ar anu lov in caiLolyuiares. In rle ev rlousanu yeais
since, ve svircleu ro a uier ligl in caiLolyuiares anu lov in ar anu io-
rein. Wirl rlis clange came rle Leginning o leair uisease.
1o ievenr anu ieveise leair uisease, you musr clange youi Wesrein
uier ro ollov moie closely rle earing arreins o youi lunrei-garleiei
ancesrois, vlo ielieu on oous rlar giev naruially in rleii enviionmenr. I
you ear rle oous you aie generically uesigneu ro lanule, you can avoiu
almosr all o rle leair uisease rlar rliearens you rouay.
As you vill see in rlis clarei, ir is ossiLle ro ieuiscovei youi naruial
uier. You can look ar rle aiclaeological iecoiu o oui ielisroiic ancesrois
anu rle iemaikaLle lealrl o suiviving ie-agiaiian eole. You can riack
rle lealrl consequences rlar ollov a slir ro a giain-Laseu uier, as vell as
rle clanges rlar olloveu rle auorion o rle meuical esraLlislmenr`s
leair lealrly uier in oui lierime.
I you vanr ro ger iiglr ro rle acrion lan oi ieruining ro earing youi
naruial uier in a mouein voilu, you can ski aleau ro Clarei 6. You vill

--
2 l 1HL DOC1OR` S HL AR1 CURL
inu rlis clange in uier suiiisingly easy. As you vill see, earing naruially
uoesn`r iely on uenial oi sriengrl o vill Lecause you ierain rle insrincrive
rasres o youi Paleolirlic lunrei-garleiei ielarives.
--

We may Le Lerrei uiesseu anu live in moie comoiraLle louses rlan oui
ielisroiic ielarives, Lur luman Leings ieally laven`r clangeu mucl in rle
asr 400,000 yeais. In acr, oui genes aie 99.99 eicenr iuenrical ro rlose
o oui ancienr ancesrois. I you mer one o youi ie-agiaiian ielarives on
rle srieer rouay, you voulun`r Le aLle ro sor lim in a ciovu.
Bur vlar uiu oui ancesrois ieally ear. We can leain aLour rle liesryles
oui ielarives lau Leoie agiiculruie Ly sruuying rle ossil iecoiu anu Ly
ieseaicling mouein lunrei-garleiei socieries. Sruuies o mouein lunrei-
garleiei socieries slov rlar all ueiive moie rlan lal o rleii suLsisrence
iom animal oous.
1
uriirionisrs may ciinge ar rle rlouglr o sucl ueenuence on animal
oous, Lur i you comaie rle mouein uier anu rle lunrei-garleiei uier,
you`ll uncovei some srairling acrs. 1lese lunrei-garleiei ielarives rliiveu
on a uier o lean game mear, sulemenreu virl some vegeraLles, occa-
sional nurs anu seeus, anu seasonal iesl iuirs anu Leiiies, vlen availaLle.
1lose vlo liveu neai varei are isl anu seaoou. Lggs veie a secial riear.
Conriaiy ro oulai oinion, oui ancesrois veie moie lunrei rlan garl-
eiei. Reseaicl slovs rlar rleii uiers aveiageu 65 eicenr eneigy iom mear
anu ar anu only 35 eicenr iom lanr souices.
Ar rle rime, lumans iaiely i evei are ceieal giains. Giains aie viirually
inuigesriLle Ly rle luman uigesrive riacr unless rle giains aie milleu anu
cookeu. Giinuing srones uon`r aeai in rle ossil iecoiu unril 10,000 ro
15,000 yeais ago, rle rime o rle Agiiculruial Revolurion.
-- l 3

1le inriouucrion o agiiculruie maikeu a signiicanr clange in rle vay
ve are. 1le svircl ro aiming coulu suoir a mucl laigei oularion, Lur
ir also cieareu a ioLlem: We riaueu oou qualiry oi quanriry, Lur oui
genes iemain essenrially unclangeu. A ev rlousanu yeais isn`r enougl
rime oi oui Louies ro generically auar ro rlese nev oous. We aie generi-
cally equieu ro consume rle ligl-iorein, lov-caiLolyuiare uier oui
lunrei-garlei ancesrois are, Lur oui uiers slireu ro a ligl-caiLolyuiare,
lov-iorein uier common in agiiculruial socieries.
1le eecr on luman lealrl vas immeuiare anu ioounu. Paleo-
anrlioologisrs ounu rlar vlenevei giains Lecame rle srale in luman
uiers, rleie vas a univeisal uio in leiglr, musculaiiry, anu Liain size.
Aiclaeologisrs can easily rell i nevly uiscoveieu Lones aie iom a lunrei-
garleiei sociery oi an agiiculruial one. 1le lunrei-garleieis aie rallei, lave
sriongei anu rlickei Lones, mucl Lerrei reerl, anu aie moie ioLusr rlan
rleii agiiculruial uescenuanrs. 1le iemains o eole iom agiiculruial
socieries lave uecayeu reerl, iagile Lones, anu signs o clionic uisease.
Wlen man svircleu ro a giain-Laseu uier, ve Lecame lysically
sloirei. Iossil eviuence slovs rlar Luioean Lig-game lunreis o 30,000
yeais ago veie an aveiage o six incles rallei rlan rleii aimei uescen-
uanrs. One o rlese mosr sriiking examles occuis in Gieece. Sruuies lave
ounu rlar rle aveiage lunrei-garleiei in Gieece vas 5 oor 9 incles rall,
vlile rle aveiage leiglr o rlese same eole sliank ro jusr 5 eer vlen
rley Lecame aimeis. Desire all rle mouein auvances in uLlic lealrl, rle
mouein uay Gieek las srill nor iecoveieu rle leiglr o rleii ie-agiaiian
ancesrois.
1le aicleological iecoiu also slovs rlar rle eiuemic o mouein
clionic uiseases aeaieu ar rle same rime ve svircleu ro a uier Laseu on
agiiculruie. Consiuei rle ossils ounu ar rle Luiial mounus o narive
eole in rle Illinois anu Olio Rivei valleys. Aiclaeologisrs excavareu S00
skelerons rlar slov rlar vlen rlese eole svircleu iom a lunrei-garl-
eiei culruie ro one ueenuenr on maize aiming, rley exeiienceu a 50 ei-
cenr inciease in malnuriirion, a oui-olu inciease in iion-ueiciency anemia,
anu a rliee-olu inciease in inecrious uisease comaieu ro rleii lunrei-
garleiei ancesrois.
1
Anrlioologisrs vlo sruuy inuigenous culruies, some o vlicl suiviveu
unaecreu Ly rle mouein voilu inro rle 21sr cenruiy, also suoir rlis link
Lerveen uier anu uisease. We inu rlar mouein eole vlo ear rle riaui-
rional lunrei-garleiei uier aie asronislingly iee o mouein uisease! In
many cases, ve can comaie iimirive eole earing a lunrei-garleiei uier
virl rlose o rleii moueinizeu ielarives vlo live in neaiLy communiries
anu ear a giain-Laseu uier. We uon`r inu leair uisease, cancei, uiaLeres,
airliiris, oi orlei uiseases o civilizarion among rle iimirives. On rle
orlei lanu, rleii moueinizeu kinsmen vlo ear giains anu iocesseu oous
uevelo all o rlese lie-rliearening conuirions.
One ieseaiclei Di. Wesron Piice riaveleu rliouglour rle voilu anu
uocumenreu rle liesryles o 14 iemaining lunrei-garleiei culruies
2
. He uis-
coveieu rvo earuies common ro eveiy one o rlese iimirive culruies: rley
all lackeu mouein leair uisease, anu rley all are mear. 1leie vas nor a
single vegeraiian in rle giou.
-- -
Di. Loien Coiuain, an exeir on iimirive uieraiy laLirs anu a io-
essoi o exeicise lysiology ar Coloiauo Srare Univeisiry, examineu rle
uiers o 229 o rle voilu`s iemaining narive socieries. He, roo, ounu no
vegeraiian culruies. In acr, game vas rleii iincial souice o iorein anu
ar. Inreiesringly, rley oren ieseiveu rle oigan mear oi rle mosr iivi-
legeu. 1lis ieeience oi oigan mear las imoiranr nuriirional imlica-
rions oi leair lealrl ve vill examine larei. 1le acr rlar narive ie-agii-
culruial socieries univeisally are moie iorein rlan rle aveiage mouein uier
suiiises many eole vlo`ve leaiu rlar ve ear roo mucl iorein.
-- l 5
-
--
As you can see iom rle gial, ve acrually ear mucl less iorein rlan
oui ancesrois uiu! We also ear less ar anu moie caiLolyuiares rlan rle lis-
roiical noim.
We can no longei ueny rle eviuence. Human culruies veie nevei vege-
raiians. Quire rle oosire: oi millions o yeais, . In acr, rle
moie mear a sociery ears, rle lealrliei ir aeais ro Le. Ioi insrance, rle
âsai o easr Aiica vlo live on iav milk, carrle Lloou, oigans, anu mear
lave viirually no leair uisease. Anu rle Dinkas, eole vlo live along
rle Lanks o rle ile Rivei anu live mosrly on isl anu slellisl, live virl
no aaienr leair uisease, oLesiry, oi cancei, accoiuing ro a Wesrein lysi-
cian vlo liveu among rlem oi 15 yeais
4
.

Ovei rle asr 100 yeais oi so, oou manuacruieis ueveloeu nev vays
o milling loui rlar sriis rle vlear geim iom rle giain, ro make ieineu
vlire loui. 1lis iouucr is ai less eiislaLle, making ir a Loon ro oou
manuacruieis rlar vanr rleii iouucrs ro lasr as long as ossiLle.
1ouay, ieineu loui las Lecome a srale in oous. Bur, once again, oou
manuacruieis lave riaueu qualiry nuriirion oi quanriry anu convenience.


Reineu giain las Leen sriieu o irs viramin L anu seveial orlei nurii-
enrs, incluuing rle B viramins anu seveial mineials. Since ieining giain,
oou manuacruieis lave cieareu oous rlar lave Lecome incieasingly less
naruial. We slireu iom a ueenuence on naruial caiLolyuiares ro liglly
iocesseu caiLolyuiares.
We coulu lave leaineu iom oui Paleolirlic ancesrois. Oui Louies aie ill
equieu ro lanule iocesseu caiLolyuiares. or suiiisingly, ve sav a
uiamaric iise in leair arracks anu orlei lealrl ioLlems in rle seconu lal
o rle rvenrierl cenruiy vlen ve Legan earing rlese ieineu oous.
Scienrisrs noreu rle lealrl eiuemic, Lur rley misuiagnoseu rle cause.
Wirlour a rloiougl unueisranuing o rle eviuence, scienrisrs iuenriieu ar
as rle culiir in causing leair uisease.
Hov uiu sucl a Lecome viuely accereu as acr. In air, ei-
uemiologisrs sav liglei iares o leair uisease in rle ueveloeu Wesr rlan in
1liiu Woilu counriies, anu rley lookeu oi uieraiy acrois ro exlain rle
clange. 1ley noreu rlar Ameiicans are moie mear anu ar rlan ooiei
counriies virl lovei iares o leair uisease. 1leieoie, rley viongly con-
cluueu, animal ar musr cause leair uisease. 1lis assumrion seemeu iea-
sonaLle, Lur nev eviuence iom orlei culruies causeu some ieseaicleis ro
ieconsiuei.
Wly uiun`r airic arive Ameiicans virl rleii veiy-ligl-ar uier o ieu
mear anu seal anu vlale LluLLei ger leair uisease. Wlar aLour rle
Iiencl vlo ear moie ar rlan Ameiicans, yer lave lovei leair uisease
iares. Scienrisrs ar iisr uismisseu rlese anu orlei excerions as cuiious
aiauoxes. Ir vasn`r unril rle lunrei-garleiei ieseaicleis comileu rleii
uara rlar rle eiioi Lecame oLvious.
In ievious sruuies, ve rlouglr ve comaieu oui agiaiian uier virl rle
oiiginal uier o 1liiu Woilu aimeis. In acr, ve comaieu oui agiaiian
uier virl rleii agiaiian uier. 1le riurl is rle agiaiian uier las nor long
Leen rle naruial uier o any o rle eole on Lairl. 1le uier o 1liiu
Woilu aimeis alieauy clangeu ar rle rime o agiaiian uevelomenr.
1leii uier vas ligl in sraicles anu lov in iorein anu ar. Alrlougl
leair uisease also exisrs in rle 1liiu Woilu, ir is nor seveie vlen aimeis
use rleii ovn lysical laLoi ro aim rleii ovn local cios. Ir is also ai-
rially maskeu Ly rle sloir lie sans anu luge inecrious uisease ioLlem in
-- l
rlese ooi aimei culruies. 1le majoiiry uiun`r live long enougl ro suei
iom leair arracks Lur leair uisease lau alieauy Legun.
-
1le ieal solurion ro oui uieraiy voes voulu iequiie a ieruin ro oui
lunrei uier, Lur rlis vas nor oulai in rle 190s. Insreau, ve Llameu
earing mear oi oui lealrl ioLlems in iesonse ro rle culruial anu olir-
ical moou o rle rime.
1le eueial goveinmenr oicially enuoiseu rle Llame-rle-ar lilos-
oly in 19. A Senare Commirree Geoige ^cGovein leu ieleaseu
Dieraiy Goals oi rle Unireu Srares. 1le uLlicarion rolu Ameiicans ro
uiasrically cur rleii uieraiy ar inrake, Llaming uieraiy ar oi rle eiuemic
o rle leair uisease sveeing rle narion. 1le arional Insrirures o Healrl
jumeu on rle Lan rle ar vagon. In 19S4, rley announceu rlar
Ameiicans musr cur rleii ar inrake. 1le Ameiican Heair Associarion anu
rle meuia rlen joineu in, Lelieving rlar rle secier ro leair lealrl is earing a
lov-ar uier.
-
1le oou inuusriy iouuceu a viue iange o lov-ar iouucrs, Lur
virlour rle rasry ar, rle oou vas Llanu. 1le manuacruieis solveu rlar
ioLlem Ly auuing sugai. In rle enu, ve ielaceu uieraiy ar virl ieineu
caiLolyuiares anu massive amounrs o sugai in oui uiers. 1le amounr o
caloiies iom ar in oui Ameiican uier uecieaseu, anu rle amounr o calo-
iies iom ieineu caiLolyuiares incieaseu uiamarically.
1lis lov-ar solurion ser rle srage oi a mouein uieraiy uisasrei. We
ounu our one rling oi suie: i ve ear excessive amounrs o caiLolyuiares,
veìe going ro ger ar. 1lar`s vly oLesiry levels lave skyiockereu. In acr,
iares o oLesiry veie consranr ar aLour 13 eicenr rliougl rle 1960s anu
190s, rlen rley suuuenly Legan a uiamaric iise. OLesiry
4
is nov ar an
asrounuing 25 eicenr! 1lese iares Legan iising ar rle rime rle lealrl
aurloiiries rolu us ro ear lov-ar.
S l 1HL DOC1OR` S HL AR1 CURL

- -
We coulu lave ieuicreu rlis voulu laen. I ve ser asiue rle lierime
o iejuuice againsr ar, ve can unueisranu rle science. 1le loimone
insulin conriols ar iouucrion anu in airiculai riiggeis rle oimarion o
aLuominal ar. 1le Louy secieres insulin vlen ve consume caiLolyuiares.
1le moie caiLolyuiares you ear, rle moie insulin you seciere anu rle
moie ar you oim, all orlei rlings Leing equal. Iar in rle uier, in conriasr,
is , in rlar ir las lirrle oi no eecr on insulin secierion.
1le ligl insulin levels Liouglr on iom excessive caiLolyuiare inrake
aecrs Louy ar in rvo main vays. Iiisr, ir rells youi Louy ro uiveir rle
eneigy iom rle oou you ear inro Louy ar. Seconu, ir ievenrs youi Louy
iom Luining sroieu Louy ar oi eneigy.
5
Ulrimarely, ligl levels o insulin
make you ar anu riieu.
- -
We iecenrly leaineu o a nev meclanism rlar exlains lov caiLoly-
uiares anu iocesseu sraicles uiiecrly cause leair uisease. Peole vlo ear
roo many ieineu caiLolyuiares lave sugai rlar sricks ro rle iorein o
rleii cells, uamaging rle iorein anu ciearing Auvanceu Glycarion Lnu-
iouucrs (AGLs). AGLs acceleiare rle aging o rle caiuiovasculai sysrem.
Peole virl Llockeu aireiies renu ro lave rle liglesr levels o AGLs.
--

-
1o make marreis voise, earing caiLolyuiares makes you ciave moie
caiLolyuiares. Wlen you ear caiLolyuiares, youi ligl insulin level riig-
geis youi lyorlalamus rle air o youi Liain rlar iegulares loimones
ro senu our lungei signals rlar cause you ro ciave even moie caiLoly-
uiares. 1lis iomrs you ro ear moie anu kees rlis vicious cycle going. 1o
inreiiur rlis arrein, you neeu ro uo somerling uieienr
1lis allovs you ro lose Louy ar
anu lels ro conriol caiLolyuiare ciavings.
-
Ir comes as no suiiise rlar sruuies lave ounu lov-ar uiers aie uisas-
rious oi youi lealrl anu ineecrive oi veiglr loss. A Univeisiry o
Cincinnari sruuy concluueu rlar arienrs on a veiy-lov-caiLolyuiare uier
losr signiicanrly moie veiglr rlan rlose on a lov-ar, lov-caloiie uier in a
six-monrl eiiou. Lven moie imoiranrly, rle lov caiLolyuiare giou also
losr moie Louy ar rlan rle lov-ar giou.
6
Anorlei sruuy rlar examineu eole earing veiy-lov-ar uiers (14 ei-
cenr ar) concluueu rlar rleie vas no imiovemenr in Louy comosirion,
Lloou sugai levels, insulin levels, oi Lloou iessuie levels. 1le sruuy`s
aurlois calleu veiy lov-ar uiers counreiiouucrive ro lealrl.
-
1leie aie orlei ioLlems emeiging iom rle lov-ar auvice. 1le lovei
ar inrake irsel can Le ueriimenral ro youi lealrl. One sruuy uLlisleu in
rle ounu rlar lov-ar uiers aecr
calcium aLsoirion. 1le sruuy ounu lov-ar uiers veie associareu virl 20
eicenr lovei calcium aLsoirion rlan liglei ar uiers.
S
1le Srare
Univeisiry o ev Yoik ar Bualo also ounu rlar eole vlo ear lov-ar
uiers uevelo veakei immune sysrems.
9
A ceirain amounr o ar is necessaiy
oi rle Louy ro aLsoiL viramins. Youi Louy cannor aLsoiL rle ar-soluLle
nuriienrs like viramins A, D, L, anu K anu coenzyme CoQ10 virlour ar.
-- l 9
- -
Heie`s anorlei ioLlem: Wlen you ear a lov-ar uier, you nor only ear
moie caiLolyuiares Lur you also inauveirenrly saciiice rle mosr imoiranr
nuriienr, iorein. I you ollov rle laveu lov-ar auvice, you vill lose viral
muscle incluuing leair muscle anu Luiuen youi leair virl laL.
A gioving numLei o sruuies Lack rlese claims, Lur goveinmenral oiga-
nizarions sruLLoinly cling ro rleii lov-ar Lelies. Convenrional meuicine
uoes nor accer nev nuriirional solurions ieauily, i ar all, no marrei lov
useul rley may Le. 1iauirional meuicine censoieu innovarions like earing
limes ro vaiu o scuivy oi u ro 50 yeais Leoie successully using rlis
nev knovleuge. Plus, given rle inoimarion oveiloau lysicians musr kee
u virl rouay, many aie simly misinoimeu aLour vlar consrirures a
lealrly uier. Unoirunarely, roo many uninoimeu uocrois make iecom-
menuarions rlar make rleii arienrs` lealrl ioLlems voise. Laring a lov-
ar, ligl-caiLolyuiare uier nor only makes you arrei, Lur ir also urs you
ar iisk oi a slev o meuical ioLlems, iom rle onser o uiaLeres ro leair
uisease anu srioke.
-
A geneiarion ago, Di. RoLeir Arkins clangeu rle voilu o nuriirion
virl a iauical veiglr-loss uier rlar uaieu ro conionr convenrional nurii-
rion. He claimeu rlar rle Lesr vay ro lose veiglr vas nor ro ollov a lov-
ar uier Lur a lov-caiLolyuiare uier.
âny eole seveiely ciiricizeu Di. Arkins even arei lis uearl. 1ley
calleu lim Di. Iarkins, anu ieleaseu lis meuical iecoius inuicaring rlar
ar rle rime o lis uearl, le veigleu 25S ounus, a veiglr rlar voulu lave
classiieu lim as oLese.
1lis is unaii anu incoiiecr. I acrually mer Di. Arkins, anu le aeaieu
in goou lealrl seveial uays Leoie le slieu on rle ice anu ell inro a aral
coma. He vas nor ar anu aeaieu in iemaikaLly goou conuirion oi lis
2 yeais. Plysicians gave Di. Arkins sreioius ro conriol rle svelling rlar
ueveloeu arei lis leau riauma. 1lis meuicarion causeu rle Lloaring anu
veiglr gain le exeiienceu in lis inal uays.
-- l 11
Recenr sruuies slov rlar Di. Arkins`s lov-caiLolyuiare aioacl vas
on ro somerling:
{ A lanumaik sruuy comaieu rle Ameiican Heair
Associarion`s lov-ar uier ro rle Arkins` lov-caiLolyuiare uier. 1le
Arkins` uier causeu giearei veiglr loss anu loveieu clolesreiol anu
riiglyceiiues mucl moie eecrively rlan a lov-ar uier o equal calo-
iies.
{ 1le iesrigious uL-
lisleu a sruuy rlar ounu rle Arkins aioacl Lear our rle Ameiican
Heair Associarion`s lov-ar aioacl oi Lorl veiglr loss anu Lloou
ar imiovemenr.
{ Pieliminaiy iesulrs o a sruuy rle Heiirage
êuical Cenrei eioimeu on arienrs virl êraLolic Synuiome
sloveu leair lealrly clanges virl a lov-caiL uier. (êraLolic
Synuiome is a uier-inuuceu uisease causing clolesreiol ioLlems, oLe-
siry, lack o eneigy, ligl Lloou iessuie, leair uisease, anu uiaLeres.)
Pairicianrs are a lov-caiLolyuiare uier oi 1S monrls. 1lis ieuuceu
rleii LDL (Lau) clolesreiol Ly an aveiage o S2 eicenr, anu
incieaseu HDL (goou) clolesreiol scoies Ly an aveiage o 30 eicenr.
So, sloulu you svircl ro a uier o Lacon, lor uogs, anu Lurrei. o.
Alrlougl you may lose veiglr on sucl a ligl-ar uier Lecause ir is lov in
caiLolyuiares, rlis uier voulu nor make you lealrly. Di. Arkins accuiarely
uiagnoseu rle cause o rle mouein eiuemics o oLesiry, uiaLeres, anu
leair uisease, Lur le iesciiLeu rle viong solurion.
-
-
Ir`s riue rlar ar uoes nor lave a signiicanr eecr on rle loimones
aecring youi meraLolism, Lur rleie aie comelling ieasons oi you ro
avoiu ryical Wesrein ar. 1le animal lusLanuiy inuusriy is iesonsiLle oi
unnaruial living conuirions o rle animals rlar auulreiare rle ar. 1ley ie-
venr animals iom gerring exeicise, anu rley eeu rle animals a uier o
giains insreau o giasses, ciearing oLese, uiseaseu animals.
1le vilu giazing animals rlar oimeu rle cenreiiece o rle lunrei-
garleiei uier conraineu only 2 oi 3 eicenr ar. 1ouay`s Lee carrle aie iom
25 ro 50 eicenr ar oi moie.
10
Segmenrs o rle animal lusLanuiy inuusriy
injecr uomesric animals virl anriLiorics, loimones, anu orlei uiugs ro
make rlem maiker-ieauy in iecoiu rime. 1lis meclanizarion o animal lus-
Lanuiy iouuces luge coioiare ioirs as vell as a uLlic lealrl uisasrei.
1oo many Arkins uiereis ill rleii lares virl -. All o rle
leiLiciues, esriciues, roxins, anu loimones rlar rle animal las Leen
exoseu ro collecr in rle ar. Wlen you ear rlis animal ar, you aie earing
iom rle cessool o roxins rlar lave collecreu in rle animal.
In auuirion, rle vegeraLle ar rlar you ger in rle mouein Wesrein uier is
an aLominarion. Ir uoes nor iesemLle ar in oui naruial enviionmenr.
ânuacruieis iocess vegeraLle ars ro exrenu rleii slel lie. 1le iocess
cieares unlealrly lyuiogenarion anu cancei-causing rians-arry acius. 1le
numLei one ar useu in oou iocessing is coin oil, eilas rle unlealrliesr
ar o all.
1le Arkins aioacl came close ro nailing rle ioLlem. Bur jusr as ir
ignoieu rle ioLlem o auulreiareu animal ar in rle mouein meclanizeu
animal inuusriy, ir ails ro iecognize rlar aiming anu ieining clangeu rle
qualiry o oui caiLolyuiare as vell as irs quanriry.
I you vanr ro live a long anu lealrly lie, ear like youi ie-agiaiian
ancesrois uiu. 1o uo rlis ve musr look Leyonu rle counring giams o ar
rle AHA iecommenus oi rle counring giams o caiLolyuiare rlar las
Lecome so oulai. We musr ieruin ro rle Lalance o ligl iorein anu ar
anu lov-caiLolyuiare anu ve musr iesroie rle qualiry o rlese nuriienrs ve
lave losr.
You can iea rle Liggesr lealrl clanges asresr Ly svircling ro a uier
ligl in goou-qualiry iorein. 1le Gieeks knev iorein vas rle mosr
imoiranr oou vlen rley nameu ir: 'io-` means iisr, iimaiy, o mosr
imoirance, anu '-rein` means oou. In clarei 6, you can raiger lealrly
souices o rle liglesr qualiry iorein oi youi uier.
-- l 13
-
Wlile ve may nor vanr ro go Lack inro rle cave, rleie`s no ieason ve
can`r ear oui easy, ie-agiaiian uier. Hunuieus o arienrs lave rians-
oimeu rleii Louies anu rleii lealrl iom ar anu sickly ro lean anu vig-
oious. 1le Cenrei oi Healrl anu Wellness is illeu virl arienrs vlo useu
ro rake mulrile meuicarions oi leair uisease, anu nov rley rake none.
1ley giev lean, imioveu rleii clolesreiol ioiles, loveieu rleii riiglyc-
eiiue levels, iesolveu rleii ligl Lloou iessuie, anu ieveiseu rleii uiaLeres
anu you can, roo. Reruining ro earing youi riuly naruial uier is one o rle
mosr imoiranr sres you can rake ro sriengrlen youi leair anu imiove
youi oveiall lealrl.
1le goou nevs is rlar olloving a naruial uier isn`r as laiu as you may
rlink. You can iecovei iom rle laimul eecrs causeu Ly aiming, veak
science, anu Lau auvice soonei rlan you may consiuei ossiLle. You vill Le
earing Lerrei rasring oous, you vill eel moie sarisieu, anu you vill Legin
Luiluing leair lealrl anu ieveising leair uisease nov.
1 Coiuain L, îllei ]B, Laron SB, er al. Planr-animal suLsisrence iarios anu
macionuriienr eneigy esrimarions in voiluviue lunrei-garleiei uiers.
2000 âi, 1(3),6S2-692.
2 Piice WA. uriirion anu lysical uegeneiarion. A comaiison o iimirive anu
mouein uiers anu rleii eecrs. Y: P.B. HoeLei, 1939.
3 Coiuain L. -
- Y: Wiley Sons, 2002.
4 OLesiry is ueineu as a Bouy âss Inuex scoie o 25 oi liglei. 1le BÎ is an
inuex o acceraLle veiglr ianges iequenrly useu Ly rle Ameiican êuical
Associarion. Ir gauges youi veiglr accoiuing ro youi leiglr anu genuei. I
youìe 25 eicenr aLove rle sranuaiu iguie, you aie ueineu as oveiveiglr. I
youìe 50 eicenr aLove ir, youìe classiieu as oLese.
-
5 ôigenrlalei ] anu Simms ^.
- Smair PuLlicarions, 2000, . 15.
6 Bielm B], Seeley R], Daniels SR anu DÀllessio DA. A ianuomizeu riial com-
aiing a veiy lov caiLolyuiare uier anu a caloiie iesriicreu lov-ar uier on Louy-
veiglr anu caiuiovasculai iisk acrois in lealrly vomen.
-. 2003 Ai, SS(4):161-1623.
Kno RH, Waluen CL, Rerzla B^, er al. Long-reim clolesreiol-loveiing
eecrs o 4 ar-iesriicreu uiers in lyeiclolesreiolemic anu comLineu lyeilii-
uemic men. 1le Dieraiy Alreinarives Sruuy.
-- 199 ov 12, 2S(1S):1509-1515.
S Wol RL, Cauley ]A, Bakei CL, er al. Iacrois associareu virl calcium aLsoirion
eiciency in ie- anu eiimenoausal vomen.
, 2000 Aug, 2(2):466-41.
9 Venkariaman ]1, Leuuy ], anu Penueigasr D. Dieraiy ars anu immune srarus in
arlleres: clinical imlicarions. - -, 2000 ]ul,
32(Sul):S3S9-95.
10 Sclmiu RI. - - Healing Airs Piess,
Roclesrei, Veimonr, 199, . 51.
- NM
-
ick u almosr any Look oi magazine on exeicise anu you`ll ioLaLly
ieau rle sranuaiu exeicise iesciirion: Ioi caiuiovasculai lealrl,
voik our oi 30 ro 60 minures rliee oi oui rimes a veek. You may lave
leaiu rle same auvice iom youi lysician. 1leie`s one simle ioLlem
virl rlis geneiic exeicise iesciirion: Ir uoesn`r voik.
In acr, long-uuiarion exeicise is a vasre o youi rime, anu can acrually
cause orlei lealrl ioLlems. 1lis rye o exeicise makes rle leair anu
lungs moie eicienr, Lur ir - - . Simly ur, youi
ieseive caaciry is youi Louy`s aLiliry ro iesonu eecrively ro suuuen
uemanus you lace on ir. Ioi youi leair, ieseive caaciry is ciucial. Ir can
mean rle uieience Lerveen a long lealrly lie anu suuuen uearl iom a
leair arrack.
Wlen you exeicise conrinuously oi moie rlan aLour 10 minures, youi
leair auars Ly Lecoming moie eicienr. Ir aclieves rlis eiciency rliougl
uovnsizing. Long-uuiarion exeicise makes rle leair, lungs, anu muscles
smallei so rlar rley can go longei virl less eneigy, Lur rleie`s a riaue-o.
1le caiuiovasculai sysrem Lecomes veiy goou ar lanuling a 60-minure jog,
Lur ir - rle aLiliry ro ioviue you virl Lig Luisrs o eneigy oi sloir
eiious. Iai iom iorecring youi leair, rlis loss makes you moie vulnei-
aLle ro a leair arrack.
You can sriengrlen youi leair anu Luilu ieseive caaciry Ly olloving a
seciic iogiam I lave ueveloeu uuiing yeais o voiking virl arlleres,
riaineis, anu arienrs ar rle Cenrei oi Healrl anu Wellness. 1lis iogiam
is calleu PACL oi Piogiessively Acceleiaring Caiuioulmonaiy Lxei-
rion. You can oiger aLour voiking oi louis ar rle gym! You can Luilu a
sriong leair ro lanule youi lie`s uemanus moie eecrively virl rle
PACL sysrem. 1lis simle-ro-ollov sysrem rakes only aLour - a
uay!
ov i youìe cloming ar rle Lir ro ger sraireu virl youi PACL
iogiam, you can jum uiiecrly ro Clarei , Builu a Sriong Heair: Ger
ôie oi Less. 1o ger a iim ounuarion o rle rleoiy Lelinu my exeicise
iogiam, jusr kee ieauing. You`ll see vly rle PACL iogiam voiks
anu vly rle sranuaiu caiuiovasculai exeicise iecommenuarion is rle
viong kinu o exeicise oi youi leair. 1lis inoimarion can lel morivare
you anu kee rle skerics ar Lay.
-
-
Convenrional visuom lolus rlar youi leair neeus enuuiance riaining
oi orimal lealrl. In acr, in ovemLei 2002, rle eueial goveinmenr`s
Insrirure o êuicine issueu rle iecommenuarion rlar Ameiicans sriive ro
exeicise ar leasr one loui ei uay.
Heair arracks uon`r laen uue ro a lack o enuuiance. 1ley ryically
come aLour vlen a eison is eirlei ar iesr oi vlen rleie`s a suuuen, sizaLle
uemanu on rle leair. Heair arracks oren sriike vlen someone lirs a leavy
oLjecr, las sex, oi exeiiences an unexecreu emorional Llov. Ioi one
ieason oi anorlei, rle oxygen suly ro rle leair can`r kee u virl a
clange in uemanu.
1le iiglr kinu o exeicise Luilus rle leair`s aLiliry ro iesonu eecrively
ro rlese uemanus. You can inueeu inciease Lorl youi leair`s maximal
caaciry anu irs seeu ar incieasing irs ourur ro iesonu ro uemanu. Yer
long-uuiarion exeicise uoes nor lel you uo rlis. In acr, ir las rle -
eecr Ly oicing rle leair ro Lecome smallei anu moie eicienr. 1le Louy
riaues rle aLiliry ro lanule Lig uemanus oi rle aLiliry ro go airlei.
Sruuies lave uemonsriareu rlar sloir-uuiarion exeicise imioves cai-
uiovasculai lealrl moie rlan long-uuiarion exeicise. A iecenr Haivaiu
sruuy ounu rlar men vlo eioimeu long-uuiarion exeicise ieuuceu rleii
- NM - l 1
sloirei Lours ieuuceu rleii leair uisease iisk Ly 20 eicenr.
1
In orlei voius,
rle men vlo uiu ligl-inrensiry, inreival exeicise ieuuceu rleii leair uisease
iisk Ly 100 eicenr moie rlan rlose vlo uiu enuuiance exeicise.
Di. Srelen Seilei iecenrly comaieu 20 minures o iunning on a rieau-
mill ro iunning oi 2 minures olloveu Ly 2 minures o iesr oi ive cycles.
He ieoireu ar rle Ameiican College o Soirs êuicine rlar inreival exei-
cise imioveu maximal caiuiac oururs vlile conrinuous exeicise uiu nor.
Inreivals also iouuceu anorlei imoiranr imiovemenr nor seen virl con-
rinuous exeicise, rle uevelomenr o quickei caiuiac aujusrmenrs ro
clanges in uemanu. 1le inreival riainees also aclieveu liglei eak srioke
volumes. 1link o eak srioke volume as rle loiseovei o youi leair. Ir
is rle liglesr volume o Lloou youi leair can um ei Lear vlen clal-
lengeu.
Inreival riaining also loveis clolesreiol levels. Anu, moie imoiranrly,
ir can imiove youi clolesreiol iarios. Parienrs ar rle Cenrei oi Healrl
anu Wellness anu a iecenr sruuy conuucreu in Iielanu coniim rlis inuing.
Reseaicleis sruuieu miuule-ageu, seuenraiy men anu vomen vlo ei-
oimeu ren-minure Lours o exeicise rliouglour rle uay oi six veeks. 1le
Lloou resrs o rle men anu vomen sloveu Lorl a uio in roral clolesreiol
anu a iise in Leneicial HDL clolesreiol.
2
Inreival riaining also lels exeiciseis mainrain lealrly resrosreione
levels. A sruuy in rle - ounu rlar resrosreione
levels inciease moie in men vlo uo inreival exeicise rlan in rlose uoing
enuuiance riaining. Inreiesringly, rle oluesr men in rle sruuy oLraineu rle
mosr uiamaric iesulrs.
3
1lis is goou nevs Lecause moie yourlul resros-
reione levels lel oluei men mainrain rleii muscle mass, liLiuo, anu Lone
inregiiry.
ov ler`s look ar rle lysical eecrs o long-uuiarion exeicise Ly
consiueiing rle exrieme examle o conrinuous-uuiarion conuirioneu arl-
leres sucl as long-uisrance iunneis. 1le maiarlon oiiginareu virl rle io-
essional Arlenian uisrance iunnei, Pleiuiiues, in 490 B.C. He aclieveu
ame Ly iunning 26.2 miles iom âiarlon ro Arlens. He announceu rle
vicroiy o rle Gieeks ovei rle Peisian navy ar âiarlon, rlen collaseu
o exlausrion anu uieu.
Also consiuei rle sroiy o maiarlonei, ]im Iixx, vlo ieacleu rlar
1S l 1HL DOC1OR` S HL AR1 CURL
long-uuiarion caiuiovasculai enuuiance riaining vas rle Lesr merlou oi
aclieving orimal lealrl. He iacriceu vlar le ieacleu, iiglr u ro rle
momenr le uioeu ueau o a leair arrack vlile iunning.
Lveiy yeai veiy vell-conuirioneu long-uisrance iunneis suei suuuen
caiuiac uearl. Disrance iunneis lave liglei iares o suuuen caiuiac uearl
rlan orlei arlleres uo. ôuein maiarlons lave emeigency srarions secii-
cally equieu ro lanule rle aLnoimal leair ilyrlms, leair arracks, anu
orlei caiuiac emeigencies rlar can Le execreu ro occui. 1lis incieaseu iisk
aeais iegaiuless o culruie oi uier.
Long-uisrance iunning las a ueriimenral eecr on rle lealrl o youi
Lloou ars. Scienrisrs in Baicelona, Sain, examineu rle Lloou o long-uis-
rance iunneis anu ounu rlar arei a voikour rley exeiienceu an inciease
in Lorl rle Lloou levels o anu rle oxiuarion o LDL clolesreiol anu
riiglyceiiues.
4
Woise yer, a ieoir in rle ounu rlar
uisrance iunning uisiureu rle Lalance o Lloou rlinneis anu rlickeneis,
elevaring clorring levels anu inlammaroiy acrois.
5
1lese clanges aie signs
o leair uisriess, nor a leair rlar`s Lecoming sriongei arei exeicise.
1le Lorrom line is rlar ro use youi villovei ro oice youisel inro ie-
quenrly ieearing conrinuous caiuio is nor mimicking rle naruial conui-
rion. In naruie, oui arl, ace, sriiue, inrensiry, osirioning, anu oice
uuiing exeicise all occui in srairs anu sros ro meer rle clanging uemanus
o oui suiiounuings. Youi Louy is uesigneu ro voik in inreival Luisrs.
-
- - -
-- -
-
- NM - l 19
-
ôsr eole rlink rlar rle longei rley voik our, rle moie veiglr rley
vill lose. 1ley lou on mile arei sveary mile, assuming rlar rley aie
melring o unvanreu ar virl eveiy sre. In acr, rlese ueuicareu Lur misin-
oimeu exeiciseis aie unueimining rleii ovn eoirs! Lnuuiance exeicise is
nor rle Lesr vay ro lose Louy ar. - -
-
Wlile rlis may Le conriaiy ro mucl o vlar you`ve leaiu aLour exei-
cise, rle olloving clair lels us unueisranu lov rlis misconcerion
Lecame so viuesieau.
By sruuying rle clair, you see rlar rle Louy Luins rle giearesr amounr
o ar (55 eicenr) uuiing moueiare-inrensiry exeicise. 1lis leu many eole
ro rle alse conclusion rlar you Luin rle giearesr amounr o ar Ly long,
moueiare-inrensiry exeicise. Wlile rlis is riue uuiing rle 30 oi 60 minures
you aie voiking our, ir uoes nor rake inro accounr rle clanges in youi
meraLolism arei you sro exeicising.
Youi Louy is alvays auaring ro rle uemanus ur on ir. Wlen you Luin
ar uuiing exeicise, you aie relling youi Louy ro mainrain ar sroies so rlar
rley vill Le availaLle oi rle nexr exeicise session. In essence, youi Louy
loaius youi ar ieseives ro use as uel oi uruie voikours. Insreau o
uecieasing ar, rlis rye o enuuiance exeicise riiggeis youi Louy ro make
- -- --
- -
- -

-

-
-
moie ar vlenevei ossiLle. ov i you look Lack ar rle gial, you`ll see
rlar you ger rle liglesr eicenrage o youi eneigy neeus iom ar vlile you
aie ar iesr. Bur you voulun`r use rlis sriaregy ro Luin ar! 1lar acr seems ro
lave gone unnoriceu.
Lnuuiance exeicise acrually - ar iouucrion. Wlen you Legin
voiking our, youi Louy Luins A1P, rle liglesr eneigy uel in rle Louy, Lur
rleie is only enougl A1P oi one oi rvo minures o exeicise. exr, youi
Louy svircles ro glycogen, a caiLolyuiare sroieu in muscle rissue. Youi
glycogen sroies vill rake you rliougl aLour 15 minures o exeicise. Arei
rlar, youi Louy ras inro irs ar ieseives oi uel.
1lis ar-Luining sriaregy may ar iisr sounu like an iueal aioacl ro
exeicise oi veiglr loss, Lur ir isn`r. Since youi Louy uoes all ir can ro auar
ro uemanus, ir Luilus Lack youi ar rle nexr rime you ear ro ieaie you oi
rle nexr rime you exeicise oi a long rime. Ir also saciiices orlei rissues,
sucl as muscle, ro ieseive ar vlenevei ossiLle.
One o rle iimaiy ieasons eole cloose rle viong oim o exeicise is
rlar rley iesume rlar rleii Louy clanges uuiing an exeicise session. Ir
nevei uoes. All rle imoiranr clanges Legin - voiking our.
1ley aie consequences o youi Louy auaring ro ieaie oi rle nexr rime
you ask youi Louy ro eioim rlar same acriviry.
1lis laens virl many arienrs ar rle Cenrei oi Healrl anu Wellness.
A numLei o sruuies also coniim rle lenomenon. Ioi examle,
ieseaicleis ar Coloiauo Srare Univeisiry measuieu lov long oui Louies
conrinue ro Luin ar arei Liie eiious o exeicise. Sruuy airicianrs exei-
ciseu oi 20 minures in sers o rvo-minure inreivals o exeicise, anu one-
minure iesr eiious. 1le ieseaicleis ounu rlar airicianrs srill Luineu ar
16 louis arei rle inreival exeicising! Ar iesr, rleii ar oxiuarion vas u Ly
62 eicenr, anu rleii iesring meraLolic iare iose 4 eicenr.
6
In orlei voius,
inreival exeicise conrinues ro riiggei ar Luining long arei rle session is
ovei.
Duiing Liie sessions o inreival riaining, rle Louy Luins rle eneigy
sroieu in rle muscle rissue, iarlei rlan eneigy sroieu in ar. Ovei rime, rlis
reacles youi Louy ro sroie moie eneigy in rle muscles nor as ar so rlar
ir vill Le availaLle oi quick Luisrs o eneigy. You also reacl youi Louy
rlar sroiing eneigy as ar is ineicienr Lecause you nevei exeicise long
- NM - l 21
enougl ro use ar as youi iimaiy uel souice.
Orlei sruuies uemonsriare rle eecriveness o sloir, ligl-inrensiry
inreival exeicise ar Luining Louy ar. In one sruuy, ieseaicleis ar Laval
Univeisiry in QueLec comaieu long, moueiare-inrensiry, aeioLic exeicise
virl ligl-inrensiry sloir inreival exeicise. 1leie veie rvo sruuy gious: a
long-uuiarion giou rlar cycleu oi 45 minures virlour sroing, anu a
sloir-inreival exeicise giou rlar cycleu in numeious sloir Lours (lasring
iom 15 ro 90 seconus), virl iesrs Lerveen inreivals. 1le long-uuiarion
giou Luineu rvice as many caloiies as rle inreival giou, Lur rle sloir-
inreival giou losr moie ar. In acr, oi eveiy caloiie Luineu, rle inreival
giou losr rimes moie ar.
Anorlei Leneir ro rle ligl-inrensiry inreival aioacl is rlar ir uoesn`r

rake as long. 1le PACL iogiam rakes -- - . A
Sranoiu Univeisiry Sclool o êuicine sruuy uemonsriareu rlar jusr ren
inrense minures o exeicise lels you lose Louy ar anu rlar can ir inro
almosr any scleuule.
S
- - -- - -
- - --
- -
-
v
Lov-inrensiry exeicise is also nor rle mosr eecrive vay o living longei.
A sruuy in ây 2003 o almosr 2,000 Biirisl men lookeu ar rle ielarion-
sli Lerveen uearl anu lov-level enuuiance. 1le ieseaicleis ounu rlis
rye o lov-inrensiry exeicise uiu norling ro ieuuce rle airicianrs` iisk o
iemaruie uearl uue ro leair ioLlems.
Anorlei sruuy ar Haivaiu measuieu rle eecrs o vigoious anu non-vig-
oious exeicise anu iisk o uearl. SuLjecrs vlo eioimeu ligl-inrensiry
exeicise lave a lovei iisk o uearl rlan rlose vlo eioimeu moueiare-
inrensiry exeicise.
9
1lar`s also vlar a iecenr sruuy uLlisleu in rle -
ounu. Reseaicleis olloveu 644 arienrs virl leair ailuie ovei
a 10-yeai eiiou. 1ley ounu rlar rle leair`s eak venrilaroiy oxygen
urake (VO2) (meaning rle leair`s exeicise caaciry) vas rle mosr imoi-
ranr ciireiia in ieuicring clionic leair ailuie. Lxeicise caaciry vas moie
imoiranr rlan rle uuiarion o rime exeiciseu in exrenuing lie.
10
Wlar can you uo ro inciease youi leair`s exeicise caaciry. Simle:
Clallenge youi caaciry, a lirrle Lir ar iisr, Lur as you Lecome conuirioneu,
you can giauually inciease rle clallenge. In orlei voius, you neeu ro ei-
oim iogiessive inreival exeicise, sucl as rle PACL iogiam. Long-
uuiarion valking oi jogging uoes lirrle ro imiove youi caiuiovasculai
lealrl. 1o sriengrlen youi leair anu live longei, ick u rle ace anu
ollov rle PACL Piogiam.
- --
-
Youi age uoesn`r lave ro uicrare youi level o irness oi youi muscle
mass. Suie, i you uon`r clallenge youi muscles rley vill sliink. Wirlour
eecrive exeicise, you lose aLour 3 ounus o muscle eveiy uecaue arei age
30, Lur you can mainrain 100 eicenr o youi yourlul muscle mass i you
uo rle iiglr exeicises.
Wly Lorlei. Because lealrly muscle is essenrial. Youi muscle mass is
inrimarely connecreu ro youi meraLolism in many vays:
--
- - -
- NM - l 23
ûscle lels you iglr arigue, sexual uysuncrion, clionic illness,
sagging skin, anu Lone iacruies.
ûscles lel inciease youi meraLolic iare, vlicl leaves you less sus-
ceriLle ro ar gain.
ûscles ioviue eneigy Ly sroiing glycogen.
Conuirioneu muscles sriengrlen rle immune sysrem, uecieasing youi
iisk o ueveloing uisease.
ûscles lel mainrain glucose Lalance.
ûscle allovs you ro eioim rle acriviries o uaily living. Loss o
muscle is a majoi cause o nuising lome insrirurionalizarion among
elueily Ameiicans.
âny eole ail ro aieciare rle conrinuing neeu oi muscle. I you
Lelieve rlar once you`ve ieacleu youi 60s, 0s oi Leyonu muscle is no
longei imoiranr, rlink again! An ongoing sruuy knovn as rle Lveigieen
Piojecr is sruuying rle eecrs o muscle on rle aging iocess. 1le sruuy
incluues men anu vomen Lerveen rle ages o 65 anu 94. 1le ieseaicleis
lave alieauy ounu rlar rlose airicianrs virl giearei muscle mass lave
Lerrei menral uncrion, evei clionic illnesses, anu live longei.
11
Ioirunarely, youìe nevei roo olu ro enjoy rle Leneirs o rle iiglr exei-
cise. 1le Human uriirional Reseaicl Cenrei on Aging ar 1urs Univeisiry
sruuieu rle eecr o muscle Luiluing exeicise on eole Lerveen rle ages o
63 anu 9S. ôsr o rle sruuy airicianrs iequiieu valking aius oi vleel-
claiis. Wirlin 10 veeks, all rle airicianrs exeiienceu a noraLle inciease
in muscle, as vell as imiovemenr in sramina anu sraLiliry. ôie imoi-
ranrly, many airicianrs veie aLle ro valk unaiueu arei rle muscle
Luiluing exeicise rleiay
.12
-- - - --
- - --
-
-
Desire rle uara, caiuiologisrs iaiely iesciiLe rle iiglr exeicise ro rleii
arienrs.
13
Don`r assume rlar youi uocroi`s neglecr minimizes rle ovei o
exeicise ro riansoim youi leair. By rle rime you inisl clarei , Builu a
Sriong Heair: Ger ôie Wirl Less, you`ll knov lov ro ur inro iacrice an
eecrive exeicise lan ro srave o oi ieveise leair uisease. You vill leain
lov ro voik our eecrively ro Luilu anu mainrain caiuiovasculai lealrl.
Anu, iememLei, you can ger ir anu sray ir in only aLour 10 oi 15 minures
a uay.
1 Sesso HD, PaenLaigei RS ]i anu Lee I^. Plysical acriviry anu coionaiy leair
uisease in men: 1le Haivaiu Alumni Healrl Sruuy. . 2000 Aug. 29,
102(9):95-9S0.
2 ûily ^, eville A, eville C, er al. Accumularing Liisk valking oi irness,
caiuiovasculai iisk, anu syclological lealrl. -
-. 2002 Se, 34(9):146S-144.
3 Kiaemei W], Hakkinen K, evron RU, er al. Lecrs o leavy-iesisrance riaining
on loimonal iesonse arreins in youngei vs. oluei men.
-. 1999 Se, S(3):9S2-992.
4 Sanclez-Quesaua ]., er al. Inciease o LDL susceriLiliry ro oxiuarion occuiiing
arei inrense, long uuiarion aeioLic exeicise. ---. 1995 Dec, 111(2):
29-305.
5 Siegel A, Levanuiovski LL, Clun, KY, er al. Clanges in caiuiac maikeis
incluuing B-nariiuieric eriue in iunneis arei rle Bosron âiarlon.
2001 Ocr 15, SS(S):920-923.
6 OsreiLeig KL anu êlLy CL. Lecr o acure iesisrance exeicise on osrexeicise
oxygen consumrion anu iesring meraLolic iare in young vomen.
- - 2000 âi, 10(1):1-S1.
-
- NM - l 25
1iemLlay A, Simoneau ]A anu Bouclaiu C. Imacr o exeicise inrensiry on
Louy irness anu skeleral muscle meraLolisms. -. 1994 ]uly,
43():S14-S1S.
S DeBusk RI, Srenesrianu U, Sleelan ^ anu Haskell WL. 1iaining eecrs o long
veisus sloir Lours o exeicise in lealrly suLjecrs.
. 1990 Ai 15, 65(15):1010-1013.
9 Lee I^, Hsiel CC, anu PaenLaigei RS ]i. Lxeicise inrensiry anu longeviry in
men. 1le Haivaiu Alumni Healrl Sruuy.
-- 1995 Ai 19, 23(15):119-11S4.
10 ^yeis ], er al. Clinical lemouynamic anu caiuioulmonaiy exeicise resr uerei-
minanrs o suivival in arienrs ieeiieu oi evaluarion o leair ailuie. -
199S, 129:2S6-293.
11 Iozaiu ]. Liuemiologisrs riy many vays ro slov rlar lysical acriviry is goou
oi seniois` lealrl anu longeviry. Reviev secial issue o ]ouinal o Aging anu
Plysical Acriviry: 1le Lveigieen Piojecr. -. 1999
Ai-]un, 25(2):15-1S2.
12 Klarz R. Hoimones o Yourl. . Clicago 1999,
. 4-4S.
13 Seeu CA anu Slaiio L^. Lxeicise iesciirion in caiuiac uisease.
. 2000 Ocr , 356(923):120S-1210.
-

er me ill you in on a secier rle mainsrieam meuical communiry
uoesn`r vanr you ro knov aLour: Clolesreiol uoesn`r cause leair
uisease. Wlile you lave unuouLreuly Leen exoseu ro a lor o clolesreiol-
Lasling ioaganua, rle eviuence ioves rlar neirlei rle clolesreiol in
youi uier noi rle clolesreiol in youi Lloou can Le lelu iesonsiLle oi cai-
uiovasculai uisease.
ôie imoiranrly, all rle ocus on clolesreiol las Leen a uangeious uis-
riacrion iom rle ieal causes o leair uisease. In rlis clarei, I vill exlain
rle acrs aLour clolesreiol, Lur iisr I vanr ro slaie rle sroiy o my ei-
sonal sriuggle virl meuicine`s inreiierarion o Lloou clolesreiol.
-
- -
In 199 I vas 22, iesl our o unueigiauuare sclool virl my vlole lie
aleau o me. I iememLei lov excireu I vas vlen I ieceiveu my lerrei o
accerance inro a meuical reclnology inreinsli iogiam anu lov uisa-
oinreu I vas vlen I ieceiveu anorlei lerrei rvo veeks larei relling me rlar
I coulun`r srair arei all. 1le aumissions oiceis lau uiscoveieu a meuical
ioLlem in my enriance lysical iecoius. 1le lerrei askeu me ro ieoir ro
1ama Geneial Hosiral oi a meering virl rle uiiecroi o rle arlology
ueairmenr.
Wlen I enreieu lis oice, rle clie arlologisr vas sirring ar lis uesk,
sluling rlougl aeis, anu ralking inro a casserre iecoiuei. He uiun`r look
u Lur morioneu oi me ro sir. He askeu me i I rook uiugs oi uiank alcolol.
I saiu, Alcolol, a lirrle, Lur only ar airies. (I vas glau le uiun`r ask lov
oren I venr ro airies.) He rlen askeu i anyone in my amily lau a numLei
o uiseases virl names I lau nevei leaiu Leoie. He rolu me rlar le vas
oiueiing a Liosy o my livei anu nor ro voiiy aLour rle Lill. Wlen I askeu
lim vly I neeueu a Liosy o my livei, le saiu my livei vasn`r making
enougl clolesreiol. Wlar. I iesonueu in uisLelie.
Clolesreiol, ir`s a ar in youi Lloou, le exlaineu. Youi Lloou level
is suoseu ro Le iom 150 ro 300, anu youis is only 95. 1leie`s somerling
viong virl youi livei.
Ol, I knov vlar clolesreiol is, I ielieu. ^y clolesreiol is lov
Lecause I`ve Leen a vegeraiian oi yeais. I`ve maue ir uio lovei nov
Lecause I`ve Leen in a veiy inrensive arlleric riaining iogiam.
Ar rlis oinr le vleeleu lis claii iom Lelinu lis uesk, ur lis cigaierre
in an aslriay, leaneu oivaiu as lis luge Lelly lung ovei lis claii, anu
lookeu ar me ovei Liocals oi rle iisr rime. Ol, no son, le saiu, exei-
cise von`r aecr youi clolesreiol level.
Wirl rle lel o lerreis iom rle Dean o 1le College o aruial
Science anu rle Diiecroi o Arllerics ar 1le Univeisiry o Sourl Iloiiua,
vlo knev me anu voucleu oi my acceraLle lealrl, I uiu ger inro rle
inreinsli iogiam virlour a livei Liosy. Bur oi uecaues ro ollov, my
viev voulu conrinue ro uiei iom rle viuely accereu Lelies aLour vlar
Lloou clolesreiol levels mean.
- -
Youi clolesreiol Lloou level can rell you useul inoimarion aLour youi
lealrl anu irness, Lur ir is nor rle giear ieuicroi o leair uisease rlar con-
venrional meuicine leaus us ro Lelieve. In acr, rlese numLeis make veiy
ooi ciysral Lalls, as I leaineu iom exeiience.
Yeais ago, I Legan inleiiring a giou o arienrs vlo uioeu our
virl orlei uocrois Lecause rley ieuseu ro lovei rleii clolesreiol levels.
1lese canrankeious olu men uiun`r riusr uocrois anu veien`r villing ro
clange rleii liesryles in vays rlar seemeu ro conriauicr rleii insrincrs.
- l 29
Ovei rle yeais, I noriceu rlar rlese ieLels virl ligl clolesreiol iaiely lau
leair ioLlems. Recenrly, rle Univeisiry Hosiral in Svirzeilanu announceu
rlar rley uiu nor inu a srarisrically signiicanr link Lerveen clolesreiol anu
coionaiy aireiy uisease. Cleaily, clolesreiol isn`r rle ulrimare leair arrack
vaining ir vas maue our ro Le.
Wlen you look asr youi ieconceiveu norions aLour lealrl anu
examine rle eviuence, rle acrs aie cleai: eaily 5 eicenr o eole vlo
lave leair arracks lave noimal clolesreiol levels.
1
1uins our, rle maveiick
arienrs veie iiglr nor ro rake eveiyrling rleii uocrois saiu as gosel. We
nov knov rlar roral Lloou clolesreiol levels aie veiy ooi ieuicrois o
leair arrack oi srioke. Srill, mosr uocrois conrinue ro ruin ro convenrional
clolesreiol scieening as rle Lesr ieuicroi o leair arracks.
-
Wlen uocrois see arienrs` ligl Lloou clolesreiol levels, rley usually
iesciiLe uiugs. Lveiy yeai, convenrional uocrois viire moie rlan 50 mil-
lion iesciirions oi clolesreiol-loveiing meuicarions, vlicl aie roxic
anu lave laimul siue eecrs. Recenrly rle arional Clolesreiol Luucarion
Piogiam (CLP) issueu nev guiuelines rlar call oi even moie aggiessive
uiagnosis anu riearmenr o ligl clolesreiol. ALour 13 million eole rake
clolesreiol-loveiing uiugs, anu rlar numLei vill riile in rle nexr ev
yeais in iesonse ro rle sriicrei guiuelines.
1lis olicy vill lave riagic consequences. Diugs aie aioiiare oi
sloir-reim use in emeigencies, Lur rley aie ooi suLsrirures oi iooring our
unueilying causes o clionic uisease. ovleie is rlis moie aaienr rlan
virl rle use o uiugs ro Lear uovn clolesreiol in lealrly eole. (You can
leain moie aLour rle uangeis o using rle commonly iesciiLeu caiuiovas-
culai uiugs in Clarei 4, Ameiica`s Heair Diug PioLlem.)

-
Ioi rle lasr 50 yeais, mosr ieseaicleis exloiing rle causes o leair uis-
ease ocuseu on rle iuea rlar caiuiovasculai uisease is linkeu ro ar in rle
uier. As vas uiscusseu in rle lasr clarei, rlis occuiieu in air Lecause o
incomlere oularion sruuies rlar incoiiecrly comaieu rle mouein
Wesrein uier ro ooi 1liiu Woilu uiers iarlei rlan ro rle naruial uier o
oui ie-agiaiian ancesrois. Simly ur, rlis lyorlesis lolus rlar a ligl-ar
uier causes ligl Lloou clolesreiol. Higl Lloou clolesreiol, in ruin, causes
arleioscleiosis oi Luiluu o laque in rle aireiies. Iinally, rlis Llockage o
rle aireiies iesulrs in a leair arrack. 1lis is vlar youi uocroi las Leen
relling you, iiglr.
1lis rleoiy seemeu ieasonaLle, excer rlar rle unueilying iesumrion
rlar Ameiicans ear a liglei ar uier rlan rle lisroiical noim ruineu our ro
Le conriauicreu Ly Lorl rle aicleological iecoiu anu eviuence iom many
uieienr suiviving lunrei-garleieis. Bur rleie`s anorlei Lig ioLlem: Lven
i ve iesume rlar ve uiu ear roo mucl ar, no one las evei ioveu rlar
rlis causes ligl clolesreiol oi rlar ligl Lloou clolesreiol causes leair uis-
ease. In acr, since rle 1950s, riuly oLjecrive scienriic sruuies ieeareuly
uemonsriare rle allacy o rlis aioacl.
We can riace rle Leginning o rlis iuea linking rle amounr o ar in rle
uier ro leair uisease ro a 1953 Univeisiry o înnesora sruuy. In rlis sruuy,
Ancel Keys consriucreu a gial rlar comaieu rle uearl iares iom leair
uisease anu ligl roral ar inrake among eole in six counriies.
2
Iiom rle
uara le close ro incluue on rle gial, ir lookeu quire convincing.
Bur rleie veie ioLlems virl rle sruuy. Di. Keys useu uara iom only
six counriies iarlei rlan rle availaLle uara iom 22 counriies. Wly.
Because i le lau useu all rle uara, rle uara voulu nor lave alvays sloveu
ligl uearl iares iom leair uisease linkeu ro ligl roral ar inrake amounrs.
Ioi examle, rle uearl iare in Iinlanu vas seven rimes rle uearl iare in
êxico, even rlougl eole in Lorl counriies consumeu aLour rle same
amounr o ar.
3
1le Lorrom line: Ir ioveu easiei ro uiscaiu rle uara iom
êxico rlan ro ierlink rle assumrion rlar uieraiy ar causes leair uisease.
- l 31
Look ar rle comaiisons in rlese clairs Lelov.
êxico las 250 eicenr liglei ar inrake rlan ]aan, yer only one-
sixrl rle iisk o leair uisease. Oi, ro look ar ir anorlei vay, ]aan las rle
veiy lovesr ar inrake o rle 22 counriies in rle sruuy, Lur a iisk o leair
uisease 600 eicenr liglei rlan êxico. Beoie you ueciue rlar rlis a ecu-
liai excerion unique ro ]aan, consiuei rle nexr clair:
- --

- - --
- --
-
- - --
In rlis clair, êxico anu Isiael lave neaily iuenrical ar inrake, yer
Isiael las 2100 eicenr liglei iisk o leair uisease.
Beoie you rlink rlese comaiisons aie uieienr only Lecause o geog-
ialy anu generics, look ar Iinlanu anu Sveuen, aujoining oirl Luioean
counriies virl veiy similai generics.
- - --
1o ger a lanule on lov youi uieraiy ar, youi Lloou clolesreiol anu
youi iisk o leair uisease may Le ielareu, ir is imoiranr ro iecognize rle
uieience Lerveen - - anu --. Risk acrois uo nor necessaiily
cause uisease. 1lis is a ciucial uieience, one rlar las oren riieu u
ieseaicleis vlo sruuy uieraiy ar anu leair uisease.
Heie is an illusriarion: Wlen you look ar rle uara, you see rlar in some
o rle counriies vleie leair arracks aie moie common eole ear moie ar,
Lur rley also ear moie iorein anu sugai, rley smoke moie cigaierres, anu
rley Luy moie DVD layeis. Caloiies iom ar renu ro Le moie exensive
rlan caloiies iom orlei nuriienrs, so rle inrake o animal ar Lecomes sra-
risrically associareu virl uearls iom leair uisease in aluenr counriies.
- --

- - --
- l 33
1lis inoimarion simly rells you rlar leair uisease is moie common in
aluenr counriies, Lur ir uoes nor iove one rling causes rle orlei.
1le riurl is rlar oularion sruuies nevei iove cause anu eecr. 1ley
aie useul Lecause oularion sruuies can lag imoiranr inoimarion rlar
ve can invesrigare uirlei. Yer i you close ro ignoie rle neeu ro iove
cause Leyonu meie associarion, you coulu consriucr a gial rlar voulu
slov rlar leair arracks, sriokes, lyeirension, oLesiry anu uiaLeres aie all
causeu Ly relevision sers Lecause rleie is a uiiecr srarisrical coiielarion
Lerveen rle numLeis o 1V`s ei louselolu anu rle iare o rlese uiseases!
Wlen scienrisrs collecr anu analyze uara, rley ieei ro acrois rlar renu
ro occui ar rle same rime as rle uisease uoes as - - 1lis conven-
rional naming is somevlar misleauing Lecause iisk acrois uon`r neces-
saiily convey iisks Lur simly ---. As in rle aLove examle,
ovning mulrile 1V`s coulu Le cireu as a iisk acroi oi leair arracks, even
rlougl ovning a 1V vill nor inciease youi iisk o laving a leair arrack.
1leie aie seveial lunuieu iisk acrois oi leair uisease, incluuing
smoking, ligl Lloou iessuie, oLesiry, lack o exeicise, sriess, male sex,
income, iace, age, anu Laluness ro name a ev. 1o move Leyonu iisk ac-
rois ro uereimine rle cause o caiuiovasculai uisease, scienrisrs musr caie-
ully uesign anu conuucr exeiimenrs ro iove a uiiecr cause-anu-eecr
ielarionsli. 1lis ieseaicl las Leen uone, anu ir uoes nor slov a link
Lerveen rle amounr o uieraiy ar anu leair uisease.
-- - -
1o inu our lov ar in rle uier aecrs leair arrack iare, ir is lelul ro
sruuy lov earing arreins lave clangeu ro see i rle leair arrack iare
clangeu, roo. I uieraiy ar causeu leair uisease, rlen rle leair arrack iare
voulu inciease vlen ar inrake incieases, anu ir voulu ueciease vlen ar
inrake ueclines. 1le uara simly uoes nor Leai rlis our. (Kee in minu,
even i rle numLeis uiu link uieraiy ar anu leair uisease, ir voulu nor nec-
essaiily iove rlar rle ar anu nor some orlei ielareu acroi vas rle cause
o leair uisease.)
Iiom Woilu Wai I ro rle 19S0s, rle uearl iare iom leair arrack
incieaseu vlile ar inrake ueclineu. In rle Unireu Srares, rle uearl iare
iom caiuiovasculai uisease incieaseu aLour renolu Lerveen 1930 anu
1960.
4
Duiing rlar rime, rle consumrion o animal ar ueclineu. I rle
uieraiy ar mouel vas coiiecr, rle leair arrack iare sloulu lave ueclineu in
keeing virl rle uecline in consumrion o ar.
Auuirional sruuies sloor uovn rlis rleoiy. In rle 1960s, ieseaicleis
iom VanueiLilr Univeisiry sruuieu rle âsai riiLe in Kenya.
5
1lese slenuei
sleleius uiink aLour a lal gallon o vlole milk eacl uay, anu rley easr
on as mucl as oui ro ren ounus o mear on occasions. I uieraiy ar
causeu ligl clolesreiol anu leair uisease, rle âsai voulu lave sky-ligl
liiu levels anu ligl iares o leair uisease, Lur rley lave neirlei. 1le
ieseaicleis ounu rlar rle âsai lave exceeuingly lov iares o leair uis-
ease anu lov clolesreiol levels, aLour 50 eicenr lovei rlan mosr
Ameiicans uo.
Orlei ieseaicleis exloieu clanges in clolesreiol vlen rle nomauic
âsai moveu ro uiLan aiioLi anu clangeu rleii earing laLirs. 1ley
ounu rlar rle uiLan uvelleis are -- animal ar, Lur rleii clolesreiol levels
veie 25 eicenr rlan rleii ar-earing kinsmen veie.
6
Cleaily, some eole consume laige even luge amounrs o animal
ar anu mainrain exriaoiuinaiily lov iares o leair uisease anu lov Lloou
clolesreiol levels. 1lis eviuence alone uisels rle Lelie rlar leair uisease is
causeu Ly uieraiy ar. Srill, many uocrois ieuse ro ler go o rlis ouruareu
iuea. ôsr uocrois nevei ieau rle oiiginal sruuies oi examine rle uara rlar
suoirs rlis conclusion. Wlen rley uo, rley, roo, leain rleie is no scien-
riic eviuence ro suoir rle assumrion rlar earing uieraiy ar causes ligl
clolesreiol.
- -
-
Lven i you uismiss rle link Lerveen uieraiy ar anu clolesreiol, you
may srill Le ler virl rle imiession rlar leair uisease is causeu Ly ligl
Lloou clolesreiol levels, iegaiuless o vlerlei rley aie causeu Ly uier oi
some orlei acroi. Once again, rle uara uoes Lack rlis claim.
Docrois anu uiug comanies oren ieei ro rle amous Iiaminglam
sruuy vlen ralking aLour caiuiovasculai iisk. Iiaminglam is a small rovn
- l 35
neai Bosron, vleie oi moie rlan 50 yeais, ieseaicleis lave olloveu rle
oularion anu riackeu iisk acrois oi leair uisease. Goveinmenr
oiganizarions oren cire rlese sruuy iesulrs as a ieason ro Lear clolesreiol
inro suLmission, using orenr iesciirion uiugs i necessaiy. Bur vlar uoes
rle sruuy ieally ieveal.
Amazingly, Iiaminglam ieseaicleis rlemselves ieoireu rlar S0 ei-
cenr o leair arrack arienrs lau similai liiu levels |i.e., ar levels in rle
Lloou] ro rlose vlo uiu nor lave leair arracks.
In orlei voius, cloles-

reiol levels uo nor ieuicr leair arracks in rle vasr majoiiry o arienrs. 1le
link Lerveen clolesreiol anu vomen vas essenrially nil, vomen virl lov
clolesreiol uieu jusr as oren as vomen virl ligl clolesreiol. Iuirleimoie,
accoiuing ro uara iom rle Iiaminglam sruuy, almosr lal o rle eole in
rle sruuy vlo lau a leair arrack lau lov clolesreiol.
Iionically, as rle sruuy airicianrs giev oluei, rle associarion Lerveen
clolesreiol anu leair uisease Lecame veakei, nor sriongei. In acr,
accoiuing ro rle uara, oi men aLove age 4, clolesreiol levels maue no
uieience in caiuiovasculai moiraliry.
S
Since 95 eicenr o all leair arracks
occui in eole aLove age 4S anu rlose vlo lave leair arracks ar an eai-
liei age aie usually uiaLerics oi lave a iaie generic ioLlem rlen mosr
eole uo nor lave ro voiiy aLour rleii clolesreiol levels! RememLei rlar
even i ve coulu slov an associarion Lerveen clolesreiol Lloou levels anu
leair uisease, ir voulu nor iove rlar clolesreiol causeu leair uisease.
- - -
- -
ov anorlei acr ro make you vonuei vlar rle exeirs veie rlinking:
Higl clolesreiol seems ro lave a iorecrive eecr in rle elueily. Accoiuing
ro ieseaicl uone ar rle Deairmenr o Caiuiovasculai êuicine ar Yale
Univeisiry, neaily rvice as many eole virl lov clolesreiol lau leair
arracks vlen comaieu ro rlose virl ligl clolesreiol levels.
9
Dara iom
rle Iiaminglam sruuy also suoirs rle inuing rlar vlen Lloou cloles-
reiol uecieases, rle iisk o uying acrually incieases.
1leie is no quesrion rlar Lloou clolesreiol is involveu in rle accumula-
rion o laque in rle aireiies. Plaque Luiluu naiiovs rle aireiies anu
-
-
You`ve ioLaLly leaiu aLour rle rvo ryes o lioioreins: lov-uensiry
lioioreins (LDLs) anu ligl-uensiry lioioreins (HDLs). LDLs lel lay
uovn rle laque ueosirs in rle aireiies (rlar`s vly rlis is rle Lau clo-
lesreiol), anu HDLs lel iemove laque iom rle aireiies (rlar`s vly rlis is
rle goou clolesreiol). 1le Lloousrieam caiiies many sizes anu ryes o
iesriicrs Lloou lov, oren leauing ro leair arracks anu sriokes. Yer rle
convenrional aioacl conrinues ro miss rle mosr imoiranr oinr: rle
laque Luiluu is uangeious, nor rle iesence o clolesreiol irsel.
- -

Alrlougl clolesreiol las a Lau ieurarion oi clogging rle
aireiies, ir`s nor rle enemy. Clolesreiol is essenrial oi lie anu lealrl.
Ir ioviues eneigy ro cells, lels make cell memLianes, anu assisrs in
rle oimarion o slearls aiounu neives. Plus, ir lays a viral iole in
rle iouucrion o rle sex loimones resrosreione, esriogen anu ioges-
reione, anu orlei auienal loimones like DHLA anu coirisol.
Wlile clolesreiol is in some oous ve ear, rle livei manuacruies
mosr o ir. In acr, eacl uay oui Louies cluin our aLour 1,000 mil-
ligiams o clolesreiol, comaieu ro rle aveiage uieraiy inrake o
aLour 325 milligiams oi men oi 220 milligiams oi vomen.
o marrei vlerlei ir comes iom rle livei oi oui uier, clolesreiol
anu orlei uieraiy ars musr move iom rle uigesrive sysrem anu inro
rle cells ro eioim rlese reiiiic rasks. Iar musr Le ackageu inro
iorein-coveieu airicles rlar allov rle ar ro mix virl rle Lloou.
1lese riny airicles aie lioioreins (liiu oi ar lus iorein).
- l 3
lioioreins. 1lose virl a lirrle ar anu lors o iorein aie leaviei anu
uensei, rlose virl moie ar aie liglrei anu less uense.
1le uieienr ryes o lioioreins uereimine vleie in rle Louy rle
Lloousrieam ueliveis rle ars. Wlile mosr uocrois iesciiLe riauirional clo-
lesreiol resrs rlar rell you youi roral clolesreiol, LDL, anu HDL levels,
rlese uon`r ieveal enougl inoimarion ro rell vlerlei you aie measuiing a
noimal Luiluing Llock oi sex loimones oi an aLnoimal leair rliear.
Wlen ir comes ro uereimining lealrly clolesreiol ioiles, uocrois neeu
moie seciic uerails. You can inu our jusr lov ro use rle uerails aLour
youi Lloou clolesreiol ioile in Clarei 5, êasuie Youi Real Heair
Healrl.
- -
Plaimaceurical comanies conrinue ro make Lillions o uollais annually
as long as rley suoir rle myrl rlar clolesreiol causes leair uisease. As
rle ievious eviuence slovs, elevareu clolesreiol levels uo nor cause leair
arracks, so ir is unnecessaiy ro rake uiugs ro lovei clolesreiol.
Resulrs iom numeious inueenuenr uiug riials also uo nor suoir rle
connecrion Lerveen clolesreiol anu leair uisease. 1le arional Heair,
Lung anu Bloou Insrirure conuucreu rle Liiu Reseaicl Clinics Coionaiy
Piimaiy Pievenrion 1iial ro resr rle eecriveness o clolesriyiamine, a uiug
knovn ro lovei clolesreiol. Seven yeais larei, ieseaicleis analyzeu rle uara
anu ounu rlar rle clolesreiol levels uecieaseu Ly S eicenr, Lur rleie veie
no imoiranr (srarisrically signiicanr) uieiences in leair arracks iares.
10
Reseaicleis lave summaiizeu all uiug riials uLlisleu Leoie 1994 (rle
yeai uiug comanies inriouuceu srarin uiugs). 1lese sruuies ounu rlar rle
numLei o uearls iom leair arrack vas equal in rle riearmenr anu conriol
gious, anu rle roral numLei o uearls vas acrually giearei in rle riear-
menr gious. one o rle riials sloveu any srarisrically signiicanr
ueciease in rle uearl iare iom coionaiy uisease.
11
Wlar ir all Loils uovn
ro is rlar rlese clolesreiol-loveiing uiugs loveieu clolesreiol, Lur rley uiu
nor ueciease uearls iom leair arrack.

- - -
In rle 1994, uiug comanies inriouuceu a nev class o clolesreiol-lov-
eiing uiugs knovn as srarins. 1lese uiugs inreieie virl rle Louy`s iouuc-
rion o clolesreiol, anu rley Llock rle iouucrion o orlei essenrial nurii-
enrs, incluuing CoQ10. Sruuies ounu rlar rlese uiugs nor only lovei Lloou
clolesreiol levels Lur also iouuceu a sliglrly loveieu iisk o leair arrack.
Beoie ve ieacl rle conclusion rlar loveiing clolesreiol causeu rle
mouesrly loveieu leair arrack iare, ve musr nore rlar rleie vas no iela-
rionsli Lerveen rle amounr o rle clolesreiol ieuucrion anu rle amounr
o rle iisk ieuucrion. We call rlis lenomenon lack o exosuie
iesonse. Wlar rlis usually means is rlar rle acroi Leing invesrigareu in
rlis case clolesreiol is nor rle riue cause, Lur is seconuaiy ro oi meiely
associareu virl rle riue cause. Srareu anorlei vay, srarins may ieuuce leair
arrack iisk, Lur rley uo so in some vay orlei rlan ieuucing clolesreiol.
1le uiug comanies rlar sonsoi rlese sruuies aie veiy slick ar uiiecring
arrenrion avay iom rlis ailuie. Only veiy iecenrly las ir come ro liglr
rlar srarins uo orlei rlings moie uiiecrly ielareu ro leair uisease iisk, sucl
as loveiing rle inlammaroiy Lloou maikei, C-ieacrive iorein. (You can
leain moie aLour rle iole o C-ieacrive iorein in ieuicring leair uisease
in Clarei 5.) 1le lack o exosuie iesonse may Le Lecause srarins lel
Ly ieuucing inlammarion, nor clolesreiol.
Bur rleie is moie ro rle sroiy. Srarins aie exensive, a ryical uose cosrs
aLour $1,000 ro $1,500 ei yeai. Anu, moie signiicanrly, srarins Llock an
anrioxiuanr sysrem imoiranr ro youi caiuiovasculai lealrl anu ioL youi
oigans o rlis ciucial nuriienr. Srarins can make you clionically arigueu
anu cause muscles acles. 1ley also srimulare cancei giovrl in iouenrs. In
luman sruuies, Lieasr cancei vas moie common in vomen vlo rook rle
uiug rlan rlose in rle conriol giou.
Auuirionally, ir`s vise ro cauriously ieviev inoimarion iom uiug
sruuies rlar laimaceurical comanies unu. 1lese coioiarions Leneir
iemaikaLly vlen ieseaicl iesulrs iecommenu a nev uiug. Srarins aie rle
- l 39
mosr ioiraLle uiugs in lisroiy. 1lose ioirs Luy a lor o ioaganua,
sucl as loLLyisrs in Waslingron, uiiecr-ro-consumei auveirising, anu
maikering ro uocrois, incluuing iee conrinuing meuical euucarion aLour
lov ro iesciiLe rle uiugs! 1lis is rle ox oveiseeing rle len louse, anu
rle consequences involve youi lealrl.
-
- -
Once again, many uocrois uo nor sruuy rle iimaiy souices. 1ley oren
uo nor iealize rlar rley aie vicrims o a maikering Llirz Ly rle uiug coma-
nies. âny uocrois leai aLour rlese sruuies rliougl caieully ciareu iess
ieleases iom rle uiug comanies oi iom rle uiug ies anu rleii
Liocluies. Ir`s easiei anu asrei oi a Lusy uocroi ro ieacl oi a iescii-
rion au rlan ro rake rle rime ro counsel rleii arienrs aLour exeicise anu
uier. Ir`s all roo easy oi uocrois ro ruin ro uiug rleiay, even rlougl rlis
aioacl is cosrly, uangeious, anu ineecrive in rle enu. (Discovei moie
comelling ieasons ro avoiu rlese uiugs in rle nexr clarei.)
-- -
- -
Wlar riauirional clolesreiol measuie, i any, is imoiranr ro moniroi
oi leair lealrl. 1le ansvei is HDL, rle so-calleu goou clolesreiol.
HDL is rle single mosr imoiranr clolesreiol acroi in uereimining youi
iisk o ueveloing leair uisease. Don`r voiiy aLour loveiing youi roral
clolesreiol level oi youi LDL level, jusr iaise youi HDL clolesreiol.
1le Iiaminglam sruuy slovs rlar ligl levels o HDL aie uiiecrly
ielareu ro lovei iisk o leair uisease. In acr, ir sloveu rlar incieaseu HDL
coulu ieuuce coionaiy uisease inueenuenr o LDL clolesreiol.
12
1lis is rle
ieal eye-oenei: I youi HDL is aLove S5, you aie ar no giearei iisk o
leair uisease i youi roral clolesreiol is 350 rlan i ir`s 150.
Higl HDLs rium orlei clolesreiol conceins. Wly isn`r rlis simle anu
oveiul auvice gerring rliougl. Ioi one ieason, rleie is no uiug ro Loosr
HDL. Wlar`s rle Lesr vay ro inciease HDL clolesreiol. Lxeicise. (You can
leain lov ro iaise youi HDL clolesreiol virl exeicise in Clarei , Builu a
Sriong Heair: Ger ôie virl Less.)
- -
-
Diug comanies gor a iecenr Loosr in sales vlen rle arional
Clolesreiol Luucarion Piogiam uLlisleu nev clolesreiol guiuelines,
vlicl uicrare rlar almosr eveiyone neeus clolesreiol-loveiing uiugs.
Accoiuing ro rle guiuelines, rle orimal clolesreiol levels aie Lelov 130
oi LDL anu Lelov 200 oi roral clolesreiol.
1le nev iecommenuarions auvise rlar you rake sres ro even uirlei
lovei youi clolesreiol levels i you lave any iisk acrois oi caiuiovasculai
-

- - --

- l 41
uisease. Risk acrois incluue a lisroiy o caiuiovasculai uisease, ligl Lloou
iessuie, anu smoking. 1lis you-can-nevei-Le-roo-iicl-oi-lave-roo-lov-a-
clolesreiol-level aioacl Lackiies vlen you look ar rle consequences o
veiy lov clolesreiol levels. Sruuies lave linkeu usling clolesreiol levels
Lelov 160 ro ueiession anu lov resrosreione levels.
In 2000, Durcl ieseaicleis ounu rlar men virl lov clolesreiol levels
lau an incieaseu iisk o ueiession
13
. Clolesreiol may aecr rle meraLo-
lism o rle moou-alreiing suLsrance knovn as seioronin. Orlei sruuies
lave ounu rlar seioronin levels aie lovei in men virl lov levels o cloles-
reiol. Ir aeais rlar clolesreiol levels Lelov 160 may Le lov enougl ro
ur men ar iisk.
- - -
I rolu you my clolesreiol level in 199 vas an excerionally lov 95.
1le oLese arlologisr vas viong vlen le claimeu rlar exeicise coulun`r
aecr clolesreiol levels, le vas viong vlen le claimeu rlar I lau livei uis-
ease, Lur le vas iiglr aLour one rling. Ir is unlealrly ro lave a clolesreiol
level rlar lov. 1lis rauglr me veiy eaily in my exeiience virl clolesreiol
rlar lov seium clolesreiol levels aie uangeious ro youi lealrl. Ir is airicu-
laily unlealrly ro airiicially uiive clolesreiol uovn virl uiugs.
Wirlour knoving rle ieal uangeis, I loveieu my clolesreiol levels
virlour uiug rleiay Ly avoiuing all animal iouucrs oi yeais vlile ol-
loving an aggiessive mulri-soir riaining iegimen. Bur I uiu nor escae rle
laimul consequences o excessively lov clolesreiol. I Legan losing Louy
laii anu liLiuo, anu I ounu my sriengrl ailing in gymnasrics. I uiagnoseu
mysel as laving lov resrosreione (iememLei, oui Louies make resrosreione
iom clolesreiol). 1o coiiecr rle ioLlem, I Legan earing isl anu eggs. Ir
voulu Le yeais larei Leoie I knev enougl ro Legin earing ieu mear again. I
also uecieaseu rle uuiarion o my riaining iogiams. 1le iecoveiy in my
sriengrl anu sex uiive vas almosr immeuiare.
1ouay, my clolesreiol level ianges iom 10 ro 200, anu my HDL clo-
lesreiol level is consisrenrly aLove 100. 1lese uo nor lave ro Le youi mea-
suies, anu in Clarei 5 you`ll iuenriy orimal ianges oi vaiious inuicarois
oi leair lealrl. I am coniuenr rlar I lave a veiy lov iisk oi leair uis-
ease. I eel sriongei, moie eneigeric, moie viiile, anu lealrliei rlan I uiu
vlen my clolesreiol vas veiy lov.
I am lay ro ieoir rlar I vas aLle ro oveicome rle laimul eecrs o
Lau auvice, anu you can, roo. In acr, rle soonei you Legin rle moie lie,
viraliry anu leair lealrl you`ll enjoy!
1 Casrelli WP. Clolesreiol anu liius in rle iisk o coionaiy aireiy uisease-- rle
Iiaminglam Heair Sruuy. . 199S ]uly, 4 Sul
A:5A-10A.
2 Keys A. Arleioscleiosis: A ioLlem in nevei uLlic lealrl.
-. 1953, 20,11S-139.
3 Ravnskov U. - - ev 1ienus PuLlisling, Inc.: Wasl-ingron,
D.C.. 2000, . 16-19.
4 Keys A. Arleioscleiosis: A ioLlem in nevei uLlic lealrl.
-. 1953, 20,11S-139.
5 ânn G.V., er al. Caiuiovasculai uisease in rle âsai. -
-- -. 1964, 4:2S9-312.
6 Day ], er al. Anrlioomeriic, lysiological anu Lioclemical uieiences Lerveen
uiLan anu iuial âasai. ---. 196, 23:35-361.
Goiuon 1, Casrelli WP, Hjoirlanu ^C, er al. Higl uensiry lioiorein as a osi-
rive acroi againsr coionaiy leair uisease. 1le Iiaminglam Sruuy.
. 199 ây, 62(5):0-14.
S Ravnskov U. - - ev 1ienus PuLlisling, Inc.: Wasl-ingron,
D.C.. 2000, . 56.
9 Kiumlolz H^, Seeman 1L, êiiill SS, er al. Lack o associarion Lerveen cloles-
reiol anu coionaiy leair uisease moiraliry anu moiLiuiry anu all-cause moiraliry
in eisons oluei rlan 0 yeais. --.
1994 ov, 22(1):1335-1340.
-
- l 43
10 |o aurlois lisreu] 1le Liiu Reseaicl Clinics Coionaiy Piimaiy Pievenrion
1iial iesulrs. I. Reuucrion in inciuence o coionaiy leair uisease.
--. 19S4 ]an 20, 251(3):351-64.
11 Ravnskov U. Clolesreiol-loveiing riials in coionaiy leair uisease: iequency o
cirarion anu ourcome. - . 1992 ]uly 4, 305(6S44): 15-
19.
12 Casriglioni A anu euman, WR. HDL Clolesreiol: Wlar is irs riue clinical
signiicance.. ., 2003 ]an, 4(1):30-42.
13 Seeu CA anu Slaiio L^. Lxeicise iesciirion in caiuiac uisease.
. 2000 Ocr , 356(923):120S-1210.
K-

ou sloulu execr ro eel Lerrei arei ieceiving riearmenr iom a
uocroi, Lur many iesciirion meuicarions iecommenueu oi leair
uisease can make youi symroms voise. Almosr all caiuiologisrs iesciiLe
uiugs ro rleii leair arrack arienrs. 1ley uo rlis Lecause sruuies slov rlar
uiugs ieuuce rle iisk o ieear leair arracks, Lur aie rley rle only vay oi
even rle Lesr vay ro lovei leair arrack iisk. o. In riurl, uiugs oren
make arienrs eel voise anu rleii siue eecrs can inreieie virl moie
imoiranr ielaLilirarion eoirs.
A iienu iom college iecenrly lau a leair arrack. Wlen Roy G. came ro
me oi lel, le saiu, I rlis is vlar ir`s like ro suivive a leair arrack, Iù
iarlei uie. He vas among rle lucky 50 eicenr vlo suivive rleii iisr
leair arracks, Lur lis sueiing vas iolongeu anu seveie. Roy lau no iioi
knovleuge rlar le lau leair uisease anu vas nor yer 50 yeais olu. 1le
exeiience scaieu Roy, anu le sriicrly olloveu eveiy Lir o lis uocroi`s
auvice. Unoirunarely, rle uocroi`s only iecommenuarions veie ro rake
meuicarions. Lacl o rle uiugs cieareu auuirional lealrl ioLlems oi Roy,
inreieiing virl lis ielaLilirarion anu rle ieconuirioning o lis uamageu
leair.
Roy`s caiuiologisr iisr gave lim a irio arcl. Ir maue lim eel riieu,
virl clionic lov-giaue leauacles. His iesciirions also incluueu rvo
Lloou iessuie uiugs, Alrace anu Loiessoi, uesire rle uiugs, Roy`s Lloou
iessuie iemaineu ligl ar 1S0/100. 1lese uiugs maue lim riieu anu gave
lim inreimirrenr imorence.
Roy`s clolesreiol level vas 219. His uocroi iesciiLeu Liiroi, a srarin
uiug useu ro lovei clolesreiol. Roy`s roral clolesreiol ueclineu vlen le
venr on rle uiug, Lur lis HDL (goou) clolesreiol uioeu as vell, acrually
incieasing lis clolesreiol iisk iario.
Roy`s ieacrion. 1lar uiug gave me sucl reiiiLle ain in my Lack anu
legs rlar I coulu laiuly ger our o Leu. He saiu, Ir maue me eel like I vas
S0 yeais olu.
I voikeu ro vean Roy iom rle iesciirion uiugs. 1le iisr ro go vas
Liiroi. Roy ieoireu, 1le consranr ain in my muscles vanisleu virlin
uays o sroing rle uiug. Roy Lalanceu lis clolesreiol virl uier, exei-
cise, anu rle naruial sulemenr Policosanol.
exr, Roy quir raking rle Lera-Llockei Loiessoi, anu lis consranr
arigue uisaeaieu. All rlar rime I rlouglr I vas so uamn riieu all rle
rime Lecause I lau lau a leair arrack, Roy saiu. Ir ruins our ir vas rle
uiugs rley sraireu me on in rle losiral. I vas alvays so veak rlar I jusr
coulun`r exeicise. Lxeicise is a viral comonenr ro ielaLiliraring an injuieu
leair.
Wirl lis eneigy coming Lack, Roy agieeu ro commir ro Lorl inreival
anu sriengrl riaining. Ar rle rime o lis leair arrack, Roy veigleu 235
ounus anu lau 30 eicenr Louy ar. Wirlin monrls, le uioeu ro 205
ounus virl a mucl lealrliei 20 eicenr Louy ar. Ar lasr ieoir, Roy vas
ar lis goal veiglr o 1S5 ounus virl 16 eicenr Louy ar.
ôie imoiranrly, Roy`s leair Lecame sriongei. His oiiginal sriess resr
arei rle leair arrack sloveu signiicanr uamage ro rle leair. A seconu
sriess resr uone rliee monrls larei sloveu maikeu imiovemenr, virl
uamage iareu as milu. A rliiu sriess resr sloveu minimal uamage, anu rle
ieoiring caiuiologisr saiu ir vas uiiculr ro see any eviuence rlar Roy lau
evei lau a leair arrack.
K- l 4
ore rle lasr iov in rle raLle aLove. Youi ejecrion iacrion is rle ei-
cenrage o Lloou ieceiveu rlar youi leair ums Lack our virl eacl Lear.
Ir is a measuie o yourl anu sriengrl in youi leair. ôsr exeirs consiuei
ir imossiLle ro sriengrlen rle leair arei a caiuiac eisoue, Lur Roy
ioveu rlem viong.
Roy`s exeiience virl uiugs ro riear leair uisease is quire common. In
rlis clarei, you`ll see lov eacl o rle caregoiies o uiugs raken Ly mil-
lions o eole virl caiuiovasculai ioLlems incluuing clolesreiol-lov-
eiing uiugs, Lloou-iessuie-loveiing uiugs, anu orlei caiuiac meuicarions
oren uo moie laim rlan goou.
Wlile you, like Roy, may Le Lerrei o virlour raking youi iesciirion
meuicarions, - - -
- 1leie can Le laimul iesulrs vlen you suu-
uenly quir raking some meuicarions. Be suie you lave eecrive ioessional
suoir vlen you ueciue ro go rlis ioure. Ioirunarely, rleie aie sres you
can rake ro sriengrlen youi leair, virlour ruining ro iesciirion meuica-
rions. In Clarei 11, Inuiviuualize Youi K- , you vill uis-
covei uiug-iee sres ro lovei youi clolesreiol anu Lloou iessuie.
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- -
ôsr uocrois ieauily iesciiLe clolesreiol-loveiing uiugs calleu srarins.
1le US Ioou anu Diug Auminisriarion ieoirs rlar 20 million Ameiicans
cuiienrly rake rlese uiugs. 1ley aie rle mosr commonly iesciiLeu uiugs
oi loveiing clolesreiol. 1le arional Clolesreiol Luucarion Piogiam esri-
mares rlar rlis numLei coulu riile in iesonse ro rle goveinmenr`s nev
guiuelines oi clolesreiol managemenr.
Srarin uiugs uo lovei clolesreiol levels, Lur nor virlour uevasraring
siue eecrs, sucl as livei roxiciry, uigesrive riacr user, iasles, Lluiieu
vision, muscle inlammarion anu veakness, anu a iaiely uiscusseu Lur
orenrially lerlal siue eecr knovn as -- 1lis loiiiic com-
licarion occuis vlen rle uiug causes rle smoorl muscle cells ro Luisr anu

K

Ioi clionic lealrl ioLlems, rleie aie naruial alreinarives ro ie-
sciirion uiugs. 1lese suLsrances aie saei anu lave evei uangeious
siue eecrs rlan iesciirion uiugs, vlicl can Luiuen youi kiuneys
anu livei vlen you rake rlem oi a long rime. In auuirion, naruial
iemeuies aie moie economical. Piesciirion uiugs aie exensive. Diug
manuacruieis ocker rle ioir anu ass rle cosrs along ro you.
O couise, iesciirion uiugs lay an essenrial iole in youi lealrl
caie. 1le aioiiare meuicarion can save youi lie vlen you ace an
emeigency oi an acure meuical ioLlem. Ioirunarely, mosr iescii-
rion uiugs oi long-reim ioLlems lave eecrive, inexensive naruial
alreinarives. I you aie raking iesciirion uiugs, ask youi uocroi
aLour rle alreinarives. I le von`r rell you aLour alreinarives, ir may
Le rime ro consulr a nev uocroi.
K- l 49
uum rleii conrenrs inro rle Lloousrieam. 1lis can rlen oveivlelm rle
kiuneys as rley voik ro cleai rle cellulai ueLiis, iesulring in kiuney ailuie
anu uearl.
1le Ioou anu Diug Auminisriarion ieoirs ar leasr S1 uearls iom rlis
comlicarion o srarin uiugs since 199. In 2001, Bayei virluiev Baycol
one o rle moie oulai srarin uiugs iom rle maiker arei ar leasr 31
eole uieu uue ro comlicarion iom ilaLuomyolysis. Iiry auuirional
uearls iom rlis single siue eecr occuiieu in eole using rle orlei ive
srarin uiugs srill on rle maiker Lescol, Liiroi, êvacoi, Piavaclol, anu
Zocoi. 1lese ive uiugs aie also associareu virl rle moie common siue
eecr o livei roxiciry, esecially in rle elueily.
In auuirion ro urring you ar iisk oi ilaLuomyolysis anu livei ioL-
lems, srarin uiugs lave anorlei siue eecr rlar laens in eveiy eison
vlo rakes rlem. 1liougl rleii iimaiy acrion, srarin uiugs Llock rle
Louy`s iouucrion o CoQ10, a nuriienr essenrial oi leair lealrl. CoQ10
is an imoiranr eneigizing nuriienr anu anrioxiuanr iorecroi oi rle leair.
Sruuies lave ounu rlar srarins uelere rle Louy o CoQ10 Ly as mucl as
40 eicenr. By rle rime you ieau Clarei S, Lneigize rle Heair: 1le
îiacle o CoQ10, you`ll iealize vly rlis is so ueriimenral ro leair lealrl.
- - -
Wlar makes uocrois iesciiLe meuicarions virl sucl reiiiying siue
eecrs so oren. Liiroi anu Zocoi lave Leen among rle 10 mosr io-
iraLle iesciirion uiugs since 1999, iaking in $9.2 Lillion in sales. Slick
auveirising camaigns anu iomorions ool lysicians Ly sensarionalizing
rle Leneirs anu uovnlaying rle laimul siue eecrs. 1lese uiugs aeai
ro oei a quick ix oi eole virl ligl clolesreiol.
Srarin uiugs uo lovei clolesreiol levels, somerimes virlour a arienr
making any clanges in uier oi exeicise. âny uocrois inu ir easiei ro ieacl
oi rle iesciirion au rlan ro rake rle rime ro exlain rle imoirance o
uier anu aioiiare sulemenrs. 1ley also ail ro ieseaicl oi iemain
oen-minueu aLour rle sae, eecrive, anu inexensive alreinarives ro srarin
uiugs rlar can lovei clolesreiol anu ieuuce leair iisks virlour uangeious
siue eecrs.
I you aie cuiienrly raking srarin uiugs, ask youi uocroi oi an alreina-
rive. I you musr rake one o rlese uiugs, insisr rlar you lave youi livei
uncrion moniroieu virl a Lloou resr eveiy rliee monrls. I rleie is any
sign o livei roxiciry, sro raking rle uiug.
I you uevelo muscle ain, arigue, oi renueiness (airiculaily in rle
calves oi Lack), noriy youi uocroi immeuiarely. Also, ler youi uocroi knov
i you uevelo a evei oi uaik uiine. You may neeu a Lloou resr ro uerecr
rle iesence o a muscle enzyme knovn as ciearine kinase, vlicl is ele-
vareu vlen a eison uevelos ilaLuomolysis.
- - -

Do you knov uiug comanies ay oi rle sruuies rlar slov Lene-
irs iom rleii uiugs. Diug manuacruieis sonsoi ieseaicl rlar
makes rlem look goou.
Consiuei rle case o rle Pizei-sonsoieu ieseaicl on Liiroi, a
uiug ro lovei clolesreiol levels. Pizei unueu a riial in vlicl 20,000
airicianrs (nor all o vlom lau elevareu clolesreiol levels) rook
eirlei Liiroi oi a laceLo. 1le ieseaicleis ounu rlar eole in rle
Liiroi giou exeiienceu a loveiing o rleii caiuiac iisk, even i
rleii clolesreiols veie noimal. Pizei sroeu rle sruuy Leoie
ieseaicleis comlereu ir Lecause, Pizei aigueu, ir voulu Le unaii ro
ueny Liiroi ro rle laceLo giou.
1
Scienrisrs imlieu rlar Liiroi
oeis sucl signiicanr lealrl Leneirs rlar rley iecommenueu ir even
oi arienrs virl noimal clolesreiol levels.
RememLei rle siue eecrs. 1le sruuy nevei menrions rlem. 1le
--K - lisrs rle siue eecrs o Liiroi, incluuing
livei uysuncrion anu ailuie, kiuney ailuie, ilaLuomyolysis, consri-
arion, insomnia, rinnirus, anu ligl Lloou iessuie. Yes, rle uiug
uesigneu ro iorecr rle leair Ly loveiing clolesreiol levels can
rliearen rle leair Ly causing ligl Lloou iessuie! Desire rle
aaienr conlicr, rle sruuy iecommenus rlar uocrois iesciiLe
K- l 51
K -- -
1le Lig uiug comanies may lave uueu youi uocroi aLour rle eec-
riveness o rleii mosr oulai Lloou iessuie meuicarion, anu you may Le
aying rle iice virl a neeulessly incieaseu iisk o leair arrack anu uearl.
In auuirion, as uesciiLeu Lelov, you also may ay u ro 900 eicenr moie
oi a nev geneiarion o uiugs rlar aie less eecrive rlan rle oluei ones.
ALour 20 yeais ago, uocrois Legan using rvo nev classes o uiugs ro
riear ligl Lloou iessuie: calcium clannel Llockeis anu ACL inliLirois.
Calcium clannel Llockeis: Calcium clannel Llockeis (also knovn as
calcium anragonisrs) enrei rle clannels in rle smoorl muscle cells o
rle aireiies, causing rle aireiies ro ielax anu uilare. 1lis ieuuces Lloou
iessuie anu imioves ciicularion, oren vlile sloving rle leair iare.
1lese uiugs incluue nieuiine (Aualar CC, Piocaiuia XL), veiaamil
Liiroi ro arienrs virl lyeirension even i rleii clolesreiol levels
aie alieauy noimal. 1le Lulk o rle eviuence uoes nor suoir rlis
aioacl.
1le sruuy also ails ro menrion auuirional uangeis associareu virl
srarin uiugs. Ioi examle, a Iinnisl sruuy ounu rlar srarin uiugs
ueciease anrioxiuanr levels Ly as mucl as 22 eicenr (rlar means
laimul oxiuarion incieases). Anorlei sruuy sloveu Zocoi incieases
insulin levels Ly 13 eicenr, incieasing rle iisk o leair uisease, lyei-
rension, oLesiry, insulin iesisrance, anu 1ye 2 uiaLeres.
2
1leie is a riouLling comlacency in rle meuical ioession rlar
allovs uiug-comany-sonsoieu ieseaicl ro uominare iesecreu meu-
ical jouinals. Wlen looking ar ieseaicl, uon`r rake rle conclusions ar
ace value. 1le uiug anu ieseaicl coioiarions uo nor alvays ieveal
seiious, even ueauly, ioLlems virl iesciirion meuicarions. Reau
rle iesulrs virl a skerical eye. Don`r Le aiaiu ro quesrion vlerlei
rleie is a saei vay o aclieving rle same uesiieu iesulrs virlour
ueenuence on uangeious iesciirion uiugs.
amil (Calan SR, Coveia HS, Isorin SR, anu Veielan), anu uilriazem
(Caiuizem CD, Caiuizem SR, Dilacoi XR, anu 1iazac), anu rleie aie
moie. Siue eecrs incluue leauacle, lusling, consriarion, nausea,
elevareu clolesreiol, euema (luiu ierenrion), anu lov Lloou iessuie.
ôie imoiranrly, sruuies inu rlar eole raking calcium clannel
Llockeis acrually exeiienceu a 60 eicenr inciease in leair arrack
comaieu ro eole vlo useu orlei Lloou iessuie meuicarions.
3
ACL InliLirois: Angiorensin-conveiring enzyme (ACL) inliLirois aie
oren useu ro riear ligl Lloou iessuie anu congesrive leair ailuie
(conuirion vleie rle leair cannor kee u virl rle Lloou anu rle
Louy ierains roo mucl luiu, oren causing legs anu ankles ro svell,
anu congesrion in rle lungs). 1lese uiugs voik Ly causing rle aireiies
ro ielax anu uilare sliglrly. Bloou iessuie alls, oxygen uemanus
ueciease, anu rle leair ums moie Lloou. 1lese uiugs incluue
iamiiil (Alrace), quinaiil (Accuiil), caroiil (Caoren), lisinoiil
(Piinivil anu Zesriil), anu Lenazeiil (Lorensin), among orleis. 1le
mosr common siue eecr o ACL inliLirois is a uiy cougl. Auuirional
siue eecrs incluue ieuuceu aerire, mineial ueiciencies, kiuney
uamage, anu ieuuceu vlire Lloou cell counr.

Diug comanies saiu rlese veie Lerrei rlan rle riauirional riearmenr o
varei ills (uiuierics), anu uocrois Lelieveu rlem. Ovei rle lasr uecaue, ie-
sciirions o rlese nev uiugs lave soaieu. Bur nov a veiy laige sruuy son-
soieu Ly rle arional Heair, Lung, anu Bloou Insrirure ioveu rle rvo
classes o uiugs aie acrually ai less eecrive rlan uiuierics. In a uisruiLing
rvisr, all rle oiiginal eviuence suoiring rle eecriveness o rle uiugs
seems ro lave uisaeaieu.
1le srakes leie aie luge. One our o oui Ameiicans sueis iom ligl
Lloou iessuie. By gerring uocrois ro svircl iom aoiuaLle varei ills ro
exensive nev uiugs ro riear rle ioLlem, uiug comanies geneiare Lillions
o uollais in nev Lusiness. 1le olloving clair comaies rle monrlly cosr
o rle vaiious riearmenrs oi ligl Lloou iessuie:
K- l 53
As rle raLle slovs, uiuierics cosr only ennies a uay anu aie, on
aveiage, aLour one-renrl as exensive as rle nevei calcium clannel
Llockeis like Caiuizem. Anu, as rle iecenr ieseaicl las ioven, rlese veiy
inexensive uiugs aie moie eecrive rlan rle ligl-iiceu comerirois ar
loveiing Lloou iessuie. Wlar convinceu rlousanus o uocrois ro iecom-
menu rle nev uiugs. 1le uiug coioiarions` million-uollai maikering
camaigns insreau o soliu, valiu, ieliaLle ieseaicl solu lysicians on
rle nev uiugs. As menrioneu eailiei, uiug manuacruieis aggiessively
auveirise uiiecrly ro uocrois. Aealing sales ies visir uocrois anu Liing
iee samles, ens, iesciirion aus, calcularois, anu clocks. 1ley also
Liing lavisl girs sucl as $100 gir ceiriicares, iee srerloscoes, aiu con-
eiences, uinneis, anu rickers ro majoi soiring evenrs. 1le sriaregy las
aiu o. Sales o rle nev uiugs giosseu ovei $10 Lillion oi rle uiug com-
anies.
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Arei uocrois svircleu millions o arienrs ro ligl-iiceu nev uiugs
virlour eviuence o sueiioi eecriveness, a massive, vell-conriolleu sruuy
ioveu rlar rlese nev, exensive uiugs aie nor as eecrive as simle, olu-
aslioneu varei ills. In a uouLle-Llinu, collaLoiarive sruuy Ly 623 leair
lealrl cenreis, 42,000 suLjecrs rook eirlei a uiuieric, calcium clannel
Llockei, oi an ACL inliLiroi. Reseaicleis rlen moniroieu rlese arienrs
ovei a ive-yeai eiiou. 1le iesulrs, ieoireu in rle DecemLei 2002 issue o
rle --, unequivocally concluueu
rlar uiuierics aie rle Lesr riearmenr. Parienrs raking Zesriil oi Piinivil, oi
insrance, lau a 19 eicenr liglei iisk o leair uisease rlan rlose raking
uiuierics. 1lose raking oivasc lau a 3S eicenr liglei iisk o leair
ailuie.
In auuirion ro iuenriying rle Lesr riearmenr, rle sruuy also ieveals rle
ioLlems virl lov uocrois cloose riearmenr orions. Docrois svircleu ro
rle nev uiugs even rlougl uiuierics lave long lau a moie ioven riack
iecoiu anu cosr u ro 90 eicenr less. A sruuy uLlisleu in
sloveu rlar -
- - - -
- - 1lis lanumaik sruuy unuei-
scoies rle ieason uiug comany inoimarion is unriusrvoirly, anu vly
you sloulu sriive ro minimize rle use o uiugs vlenevei ossiLle.
- -
Diuierics may Le Lerrei anu cleaei rlan orlei Lloou iessuie meuica-
rions, Lur rley come virl rleii ovn lisr o unvanreu siue eecrs. 1le mosr
common giou o varei ills knovn as rliaziue uiuierics iaise roral cloles-
reiol, LDL (Lau) clolesreiol, anu riiglyceiiue levels. Orlei siue eecrs
incluue:
K- l 55
Weakness
Sensiriviry ro liglr
Delyuiarion
Goury airliiris
Decieaseu sexual uesiie
Ioirunarely, you can lovei youi Lloou iessuie naruially, virlour
ielying on uiuierics oi orlei iesciirion meuicarion. ôie rlan lal o rle
arienrs rieareu ar rle Cenrei oi Healrl anu Wellness vlo useu ro rake
Lloou iessuie uiugs lave Leen aLle ro sro raking rlose uiugs vlile
keeing rleii Lloou iessuie uovn virl rle nuriienr, CoQ10. In Clarei
11, you`ll leain lov ro lovei youi Lloou iessuie virlour using uiuierics
oi iesciirion meuicarions.
NM -
-
I you lave ligl Lloou iessuie oi clesr ain, youi uocroi ioLaLly
iesciiLeu a niriare-Laseu leair meuicarion. îllions o Ameiicans rake
rlese uiugs, vlicl uocrois lave iesciiLeu oi moie rlan a cenruiy. 1lese
meuicarions go Ly names sucl as irioglyceiin, IsosoiLiue, irio-Biu,
iriosrar, irio-Dui, Imuui, iriolingula, IsosoiLiue, Isorin, Isoiuil,
Ismo, Dilariare, anu înirian. Docrois ryically iesciiLe irioclyceiin,
IsosoiLiue, anu irio-Biu oi clesr ain, anu orlei sucl as Isorin, Isoiuil,
anu înirian oi ligl Lloou iessuie. 1le meuicarions may Le raken as
riny raLlers rlar you lace unuei youi rongue oi ills ro svallov oi arcles
ro veai on rle skin.
Do niriares lel ro ease clesr ain anu lovei Lloou iessuie. Yes, rley
uo. 1ley remoiaiily oen Lloou vessels anu allov Lloou ro lov Lack inro
rle leair. Wirl niriare-Laseu meuicarions, an enzyme in rle Louy Lieaks
uovn rle niriares inro niriic-oxiue molecules, vlicl rlen oice oen rle
Lloou vessels in rle Louy.
1le ioLlem virl niriares is rlar rley uamage rle sensirive lining o rle
leair anu Lloou vessels knovn as rle enuorlelium. 1le enuorlelium con-
sisrs o a single layei o rlin, lar cells rlar line inreinal Louy caviries.
ûscle ciams
Diaiilea
]oinr ain
Vomiring
Peole virl enuorlelial uysuncrion oren suei iom leair arracks. In acr,
a nev sruuy slovs rlese uiugs acrually moie rlan riile youi iisk o laving
a leair arrack.
A iecenr ]aanese sruuy slovs lov uamaging niriares can Le.
Reseaicleis sruuieu moie rlan 500 airicianrs oi almosr 4 yeais anu
ounu rlar suLjecrs vlo rook niriares on a iegulai Lasis veie 2.4 rimes
moie likely ro lave a majoi caiuiac evenr rlan rlose vlo uiun`r rake rle
uiugs.
4
Invesrigarois uiscoveieu rlar rle niriare uiugs nor only uamageu rle
leair lining, rley acceleiareu any uamage alieauy iesenr in rle leair.
Ioirunarely, arienrs can rake naruial suLsrances ro ger niriic oxiue inro
rle Lloou, virlour causing laimul siue eecrs. 1o uereimine vlerlei rlese
sae sulemenrs aie oi you, ieei ro Clarei 11 caieully.
-
Docrois iesciiLe Lera Llockeis oi clesr ain, ligl Lloou iessuie, anu
congesrive leair ailuie. 1lese uiugs arracl ro rle Lera auieneigic iecerois
in rle leair anu Lloou vessels, Llocking rleii iesonse ro noieineliine, a
loimone rlar rells rle aireiies ro riglren anu rle leair ro seeu u. 1lese
uiugs lovei Lloou iessuie Ly sloving rle leair anu ielaxing rle Lloou
vessels.
Bera Llockeis can ioviue remoiaiy ielie, Lur uocrois oren iesciiLe
rlem oi long-reim riearmenr. 1lese uiugs lave seiious siue eecrs,
incluuing arigue, uizziness, insomnia, nausea, ueiession, loss o liLiuo,
imorence, anu colu exriemiries. Lqually conceining, Lera Llockeis can
iaise riiglyceiiue levels anu lovei HDL clolesreiol. Wlen rlis laens,
rlese arienrs aie usually rlen given anorlei uiug ro counreiacr rlis uiug-
inuuceu siue eecr. In eole virl congesrive leair ailuie, Lera Llockeis
can acrually make rle ioLlem voise.
Wlile ir may Le a goou iuea ro sro raking Lera Llockeis, ir is virally
imoiranr ro vean youisel iom rlem caieully anu giauually
K- -- You can cause seiious ioLlems vlen you suuuenly
sro raking Lera Llockeis. 1le ieLounu eecr occuis Lecause youi Louy
iesonus ro Llocking rlese iecerois Ly Luiluing moie o rlem. Going colu
ruikey causes you ro lave a giearei Lera eecr rlan you uiu Leoie you
K- l 5
sraireu rle uiug. 1lis can cause ligl Lloou iessuie, clesr ain, al-
irarions, anu anxiery, even i you uiun`r lave any o rlese symroms Leoie
you sraireu rle uiug.
-

I you Lelieve rle auveirising lye, uiug comanies aie Lenevolenr
oiganizarions rlar laLoi riielessly ro iouuce laimaceuricals ro imiove
rle lealrl anu vell-Leing o all mankinu. Don`r Le nave. Diug comanies
uo almosr anyrling ro maniulare rle maikerlace in avoi o rleii iou-
ucrs.
Consiuei rle maikering o ieu yeasr iice, a iouucr maue Ly eimenring
yeasr on iice. Peole in Clina useu rlis iemeuy oi lunuieus o yeais, anu
in Aiil 199S, rle Univeisiry o Calioinia ar Los Angeles Sclool o
êuicine uLlisleu a sruuy sloving rlar ieu yeasr signiicanrly loveis clo-
lesreiol levels.
In rle Unireu Srares, a small comany calleu Plaimanex solu ieu yeasr
iice as a clolesreiol-loveiing nuriirional sulemenr knovn as Clolesrin.
1ley lau accumulareu 13 sruuies sloving ieu yeasr iice loveis clolesreiol
vlile Leing viirually iee o seiious siue eecrs. êick, rle manuacruiei
o rle clolesreiol-loveiing iesciirion uiug êvacoi, uiun`r aieciare
rle comeririon. êick sueu Plaimanex, claiming rlar rle naruial ieu
yeasr iice conrains rle same comounu as êvacoi, rlus violaring rleii
arenr.
Accoiuing ro exrensive clemical analysis, rle acrive ingieuienrs aie sim-
ilai, Lur nor iuenrical. Iuirleimoie, Clolesrin`s acrive ingieuienr (mevi-
nolin) occuis naruially, vlile êvacoi`s acrive ingieuienr (lovasrarin) is
iouuceu in a laLoiaroiy.
5
Since rle lav cieareu arenrs ro iorecr nev
invenrions iarlei rlan voiks o naruie, rle juuge in rle case iecognizeu
rlar rle iouucrs` similaiiry clallenges êvacoi`s arenr. 1le acrive ingie-
uienr in ieu yeasr iice occuiieu naruially Leoie êvacoi vas ueveloeu.
1leieoie, rle juuge iuleu rlar êick coulu nor inreieie virl rle sale o
Clolesrin.
Win one oi rle goou guys. Bur êick, unueu virl Lillions o uollais
iom rle sales o êvacoi anu orlei uiugs, aealeu anu losr. So rley
aealeu again anu losr. Arei rle rliiu aeal anu rliiu uenial, anorlei
juuge vaineu êick ro sro laiassing rle smallei comany anu riying ro
ur ir our o Lusiness virl ongoing legal ees.
Unoirunarely, êick manageu ro ger a uieienr uisriicr couir ro
leai rle case oi a ouirl rime. In âicl 2001, rle US Disriicr Couir iuleu
rlar Clolesrin conraineu rle same acrive ingieuienr as êvacoi, concluuing
rlar uisriiLurois coulu no longei sell Clolesrin in rle Unireu Srares. 1le
Ioou anu Diug Auminisriarion enoiceu rle Lan, anu senr rliearening ler-
reis ro sulemenr manuacruieis. As a iesulr o rlis unaii uiug scanual,
ieu yeasr iice is Lanneu iom rle US maiker, alrlougl you can srill inu ir
in some lealrl oou sroies anu on rle Inreiner.
-
As you age, youi aLiliry ro roleiare meuicarion clanges. A meuicarion
rlar you may lave Leen raking oi yeais virlour ioLlems may evenrually
oison you as youi Louy Lecomes less auer ar lanuling ir.
Wirl any meuicarion, youi livei musr ueroxiy rle uiug anu youi kiu-
neys musr eliminare ir. Diug uosing is Laseu in air on rle Louy`s aLiliry ro
saely iemove rlis roxic Luiuen. Wlen you giov oluei, youi livei anu kiu-
neys slov uovn anu Lecome less eicienr ar iocessing uiugs. I you aie
iemoving less o rle uiug anu srill raking rle same amounr, rle meuicines
giauually Luilu u in youi Louy, orenrially leauing ro uiug oveiuose.
Symroms o oveimeuicarion oren slov u as arigue, conusion, uizzi-
ness, veakness, memoiy loss, loss o Lalance, imorence, anu consriarion
all symroms rlar many uocrois simly arriiLure ro gioving oluei. 1le
ioLlem is quire viuesieau. Reseaicleis ar Haivaiu êuical Sclool
ievieveu rle meuical iecoius o 6,11 eole ovei 65 anu ounu rlar 23.5
eicenr o rle airicianrs veie Leing given uiugs ar uoses ueemeu unsae
oi elueis.
6
Ir`s virally imoiranr ro iorecr youisel iom oveiuosing. Once again,
ir is essenrial ro lave goou communicarion virl youi uocroi. Heie aie some
imoiranr quesrions ro ask aLour youi meuicarion:
K- l 59
Wlar is rlis uiug suoseu ro uo.
Wlar aie rle alreinarives ro rlis meuicarion.
Is rlis uose suiraLle oi someone my age. ^y veiglr anu size.
Hov long is ir sae ro rake rlis meuicarion.
Wlar aie rle ossiLle siue eecrs o rle meuicarion.
Wlar aie rle symroms o oveimeuicarion.
Does rlis uiug inreiacr virl orlei meuicarions.
Aie rleie any secial iecaurions virl rle meuicarion.
Be suie ro viire uovn any ielevanr inoimarion aLour rle uiug, ese-
cially i you aie raking moie rlan one meuicarion ar a rime. Ler youi
uocroi knov i you lose oi gain veiglr, since Louyveiglr can lave an
imacr on uosage iequiiemenrs.
I you rlink you may Le oveimeuicareu, ralk ro youi uocroi aLour youi
conceins. In many cases, youi uocroi can eioim resrs ro uereimine i youi
livei oi kiuneys aie Leing oveivoikeu oi vlerlei rle meuicarion is causing
orlei unvanreu siue eecrs. Don`r Le sly aLour asking oi uosage resring,
ir`s a iuuenr merlou rlar may allov you ro inu our i youi Louy is lan-
uling rle uiug vell Leoie uangeious siue eecrs accumulare.
1 Reureis evs, Ocr 10, 2002.
2 1lomson ]. Bias in Reoiring on Srarins. Healrl Sciences Insrirure e-Aleir, Ocr
31, 2002. lrr://lsiLalrimoie.com/ea2002/ea_02131.slrml
3 Psary B, HeckLeir SR, Koesell 1D, er al. 1le iisk o myocaiuial inaicrion asso-
ciareu virl anrilyeirensive uiug rleiaies.
--. 1995 Aug 23, 24(S):620-625.
4 Ciicularion Sulemenr II, Ciicularion 2002 ov, 106(19): Pieliminaiy ALsriacr
1494. (Weil, A., 1le Clolesrin Conrioveisy, Sel Healing 1999, Aug. . S)
5 Weil Anuiev, 1le Clolesrin Conrioveisy, Sel Healing 1999, Aug. . S.
6 Willcox S^, Himmelsrein DU anu Woollanulei S. Inaioiiare uiug ie-
sciiLing oi rle communiry uvelling elueily.
-- 1994 ]ul 2, 22(4): 292-296.
-
-

ou ioLaLly knov veiy lirrle aLour rle conuirion o youi leair. Youi
uocroi may lave eioimeu resrs uesigneu ro uerecr ceirain leair
uiseases, Lur rlese sranuaiu resrs ioviue veiy lirrle inoimarion aLour rle
caaciry, viraliry, anu sriengrl o youi leair.
Ioirunarely, rleie aie resrs rlar can lel you assess youi caiuiovasculai
lealrl. By rle rime you comlere rlis clarei, you`ll knov lov you can use
Lloou resrs anu orlei maikeis ro assess youi caiuiovasculai lealrl. 1lese
resrs uo moie rlan rell you vlerlei youi leair is noimal oi uiseaseu, rley
lel you quanriy youi oveiall leair lealrl. 1ley ler you knov vleie you
aie uoing vell anu vlar you neeu ro imiove. You can rlen use rlese same
resrs as a scale ro riack youi iogiess in youi leair imiovemenr iogiam.
1lese resrs aie easy anu inexensive, yer mosr uocrois uon`r iourinely
use rlem. Don`r Le sly aLour asking oi rlese resrs. Wirl many lysicians,
you may neeu ro Le youi ovn lealrl auvocare. âny nev arienrs ar rle
Cenrei oi Healrl anu Wellness vlo lau no oLvious signs o leair uisease
leaineu rlar rley lau liuuen caiuiovasculai ioLlems as a iesulr o moie
seciic resring, somerimes arei rleii sranuaiu caiuiology evaluarions gave
rlem a clean Lill o lealrl. Lqually imoiranr, many eole veie avaie
rlar rley lau leair uisease, Lur rley lau Leen rolu Ly rleii uocrois rlar
rleie vas norling rley coulu uo ro ievenr iecuiiences.
-- -
1iauirional uocrois uiun`r knov vlar ro uo virl Luvaiu . His sroiy
Laleu rle exeirs. He iisr came ro rle Cenrei oi Healrl anu Wellness
aLour 10 yeais ago valking virl a cane anu sluiiing lis seecl arei su-
eiing rvo sriokes. 1lar`s nor unusual, 50 eicenr o srioke sueieis lave a
ieear srioke virlin a coule o yeais. Wlar vas unusual vas rlar Lu lau
a srioke ar all. He lau none o rle riauirional iisk acrois.
Lu uiun`r smoke oi uiink alcolol, anu lis clolesreiol vas quire lov ar
150. Ar 155 ounus, le vas nor oveiveiglr. In acr, le aeaieu quire
lean, riim, anu musculai. He lau Lig Poeye-like oieaims iom lis voik
as a lierime iooei, anu le vas only 4S yeais olu.
Lu`s iisr srioke came virlour vaining. He vas uiiving lome iom
voik vlen le suuuenly elr uizzy anu lau riouLle iememLeiing lov ro
uiive lis riuck. He maue ir lome, Lur ounu le coulun`r seak. His vie
uiove lim ro rle emeigency ioom vleie an ^RI on lis Liain uerecreu a
Lloou clor Llocking an aireiy rlar sulieu an aiea in rle siue o lis Liain
useu oi language.
Sriokes aie lesions in rle anaromy o rle Liain. Duiing a srioke, an aiea
o rle Liain uies iom lack o oxygen. You can rell vlar aiea o rle Liain
vas aecreu Ly rle uiiculries rle srioke suivivoi uevelos. Lu lau -
- -. He coulu unueisranu language vlen le leaiu ir, Lur le
coulun`r seak. A yeai arei lis iisr srioke, Lu srill sueieu eisoues vlen
le coulun`r rlink o rle ioei voiu oi simle rlings, Lur le lau iegaineu
mucl o lis aLiliry ro communicare.
Lu`s seconu srioke vas moie uevasraring, as is usually rle case. 1lis
rime rle Lloou clor aecreu an aiea in rle Lack o lis Liain rlar conriols
cooiuinarion anu Lalance. Arei monrls o lysical rleiay, le coulu valk
again, Lur le vas noriceaLly slaky. His uocroi rolu lim le voulu nevei Le
aLle ro climL a lauuei again. Lacl exeir Lu venr ro saiu rley coulu inu
no ieason oi lis rvo sriokes, anu Lu accereu rlar.
1le ieason Lu venr oursiue o lis HÔ ro come ro rle Cenrei oi
Healrl anu Wellness vas somerling else lis uocrois rolu lim. 1ley rolu
lim rlar srarisrically le lau an S0 eicenr likeliloou o laving a rliiu
srioke anu rlose aie alvays voise.
- l 63
Lu vas leaseu ro leain rlar rle aioacl o rle Wellness Cenrei vas
uieienr. He vas askeu quesrions rlar miglr exose iisk acrois lis uocrois
lau misseu. Cenrei sra rolu lim rley voulu cleck nev maikeis in lis
Lloou oi rle ansvei ro vly le vas laving sriokes.
Wlen lis laL iesulrs came Lack, an ansvei vas immeuiarely oLvious.
One numLei jumeu our, Lu`s lomocysreine level vas 26, rle liglesr evei
seen ar rle Cenrei oi Healrl anu Wellness. Homocysreine is rle Lesr single
iisk acroi oi srioke. In one sruuy o eole vlo lau lau a srioke Lur lau
no orlei iisk acrois, 90 eicenr lau elevareu lomocysreine. Yer, incieu-
iLly, no one evei cleckeu Lu`s lomocysreine level. 1lis is nor an excerion.
O all rle Cenrei`s caiuiac arienrs, only a lanuul lau lomocysreine levels
cleckeu Leoie rley aiiive.
-- -
Wlen eole leain aLour cases like Lu`s, rley alvays ask, Well, i
rlar`s riue, vly uon`r orlei uocrois cleck lomocysreine, roo. 1leie`s no
exlanarion o vly orlei uocrois omir ceirain sres anu measuies, Lur ir
laens iequenrly.
Peilas rlis voman`s sroiy can give us some insiglr. A 66-yeai-olu
voman came ro rle Cenrei oi Healrl anu Wellness iom ev Yoik arei
sle lau sueieu a srioke. Like Lu, lei uocrois rolu lei rleie vas no
ieason oi lei srioke. Sle vas nor oveiveiglr, sle uiu nor smoke, anu sle
lau lov clolesreiol. (Hei uocrois rolu lei ro rake a clolesreiol-loveiing
uiug anyvay.) Arei sle vas seen anu lei iecoius ievieveu, sle vas rolu
rlar some orlei rlings in lei Lloou coulu Le cleckeu rlar laun`r Leen mea-
suieu Leoie, incluuing lei lomocysreine.
Sle rolu lei neuiologisr o rlis lan anu le askeu lei, Wly aie rley
clecking oi lomocysreine. Lven i ir is elevareu, rleie is no uiug ro lovei
ir. Ir voulu aeai rlar iom rlis neuiologisr`s oinr o viev, no uiug
equals no solurion.
1le simle riurl is rlar no uiug is necessaiy! Ir is easy ro lovei lomo-
cysreine quire eecrively anu ieliaLly virl sae anu inexensive nuriirional
sulemenrs availaLle ar youi gioceiy sroie.
-- -
1leie aie many similai examles vleie lysicians ignoie ceirain riear-
menr orions Lecause ve uon`r lave a uiug oi ir. Ir seems rlar uocrois
auromarically use Lloou measuiemenrs ro uereimine vlar uiugs ro ie-
sciiLe. ôsr ignoie nuriienr measuiemenrs all rogerlei. A unuamenral slir
in rle vay riauirional lysicians viev rle uiose o laLoiaroiy measuie-
menrs may Le necessaiy Leoie rley can use nuriirional uiagnoses anu
nuriirional solurions ro lel arienrs aclieve anu mainrain lealrl.
You can leain a lor aLour youi leair anu Lloou vessels Ly examining
youi Lloou. 1le olloving ive Lloou resrs ainr a iecise icruie o youi
caiuiovasculai lealrl:
Homocysreine
C-ieacrive iorein
CoQ10
Insulin
VAP clolesreiol
ALnoimaliries in rlese resrs aie linkeu ro leair uisease anu you can use
rlem ro uerecr leair ioLlems you uiun`r knov you lau. Bur rley also uo
somerling moie rley assess youi leair lealrl. Lacl o rle resrs ioviues a
iece o rle uzzle. 1aken rogerlei, rlese resrs ioviue an excellenr measuie
o lov lealrly youi caiuiovasculai sysrem is. You can rlen use rlese resrs
ro rake acrion ro move avay iom uisease anu rovaiu oursranuing leair
lealrl, vigoi, anu viraliry.
-
Homocysreine vas rle unuiscoveieu culiir in Luvaiu .`s lisroiy rlar
causeu lis sriokes. ôsr arienrs anu many uocrois lave nevei leaiu o
lomocysreine. 1o inu our moie aLour rlis unknovn sinisrei killei, ler`s
rake a look ar a iocess calleu oxiuarion.
Oxiuarion is rle iocess rlar geneiares eneigy. 1leie aie examles o
oxiuarion all aiounu you. In lysics, iie is iaiu oxiuarion, vlile iusr is a
- l 65
oim o slov oxiuarion. In Liology, oxiuarion is rle slov Luin o meraL-
olism rle iocess o Luining eneigy ro uel all o youi Louy`s voik. Bur
jusr like oursiue youi Louy, Luining insiue youi Louy las consequences. I
ler uncleckeu, ir inlames anu uamages suiiounuing rissues. Luckily,
naruie las a solurion.
You aie Loin virl exrensive anrioxiuanr sysrems rlar ievenr rle iie
o oxiuarion iom sieauing oi uamaging uelicare suiiounuing sriucruies.
You`ve ioLaLly leaiu o many o rlese anrioxiuanrs, sucl as viramin C,
viramin L, caiorenoius, anu coenzyme Q10.
Homocysreine is an amino aciu rlar youi Louy iouuces naruially
uuiing noimal meraLolism. Ir is rle inal common iouucr o oxiuarion in
youi Louy. 1lis is imoiranr Lecause ir uisringuisles lomocysreine iom all
orlei iisk assessmenrs. Because ir accumulares uuiing oxiuarion, irs mea-
suiemenr is a measuie o rle lealrl o youi anrioxiuanr sysrems.
Anrioxiuanrs ievenr lomocysreine iom accumularing in rle Louy. In
orlei voius, lomocysreine levels inuicare lov eicienr youi anrioxiuanr
sysrems aie. I youi lomocycsreine level is ligl, ir means rlar rle iie o
oxiuarion is oveivlelming youi anrioxiuanrs anu uamaging youi leair anu
Lloou vessels. Homocysreine is an excellenr measuie o anrioxiuanr lealrl
as vell as an acrual inuicaroi o caiuiovasculai inlammarion.
Ar lov levels, youi Louy can lanule lomocysreine, Lur vlen rle levels
incl aLove rle noimal iange, ir uamages youi aireiies. Homocysreine also
incieases rle oimarion o aireiial laque anu makes rle larelers in youi
Lloou srickiei. 1lis incieases rle iisk o oiming Lloou clors, vlicl can
cause leair arrack, srioke, anu ulmonaiy emLolism.
A numLei o sruuies uemonsriareu rle link Lerveen ligl lomocysreine
levels anu leair arrack anu srioke. Ioi examle, rle Plysician`s Healrl
Sruuy concluueu rlar airicianrs virl ligl lomocysreine levels aie rliee
rimes moie likely ro lave a leair arrack.
1
One o rle majoi causes o elevareu lomocysreine levels is a ueiciency
o B viramins. Auuirional acrois rlar may inciease a eison`s lomocys-
reine level incluue:
Iamily lisroiy o elevareu lomocysreine
Age (lomocysreine levels iise virl age)
Genuei (lomocysreine levels aie liglei in men rlan vomen)
Kiuney uisease (lomocysreine levels iise vlen rle kiuneys ail ro ilrei
lomocysreine auequarely)
Use o meuicarion (lomocysreine levels iise virl rle use o ceirain
uiugs, sucl as lenyroin, merloriexare, cyclosoiine, levouoa, rleo-
lylline, niacin, anu clolesryiamine)
Unueiacrive rlyioiu glanu
Alcololism
Inlammaroiy Lovel uisease
ênoause
Higl Lloou iessuie
Smoking
Homocysreinuiia (a generic conuirion in vlicl ligl levels o lomo-
cysreine aie exciereu in rle uiine)
ov, rle goou nevs: Keeing lomocysreine levels in cleck is quire easy.
All you neeu ro uo is consume auequare amounrs o viramin B2, viramin
B6, viramin B12, anu olare. 1le Louy uses rlese B viramins ro ueroxiy
lomocysreine anu ruin ir inro a laimless amino aciu. ôsr auulrs uo nor
consume suicienr B viramins in rle uier. Recommenueu uoses aie 25 mil-
ligiams o B2, 25 milligiams o B6, 500 miciogiams o B12, anu S00
miciogiams o olare.
{ A simle Lloou resr can assess rle amounr o lomocys-
reine in youi Louy. An orimal measuie is less rlan S mmol/l. (O1L:
You can saely rake rle iecommenueu viramin sulemenrs Leoie
clecking youi lomocysreine levels.) Wanr ro knov moie aLour lomo-
cysreine anu inlammarion. Reau clarei 11, Inuiviuualizing
K-
- --
- l 6
-
C-ieacrive iorein (CRP) is a veiy eecrive ieuicroi o leair uisease.
Wlen rle Louy exeiiences acure inlammarion, injuiy, oi inecrion any-
vleie in rle Louy (incluuing rle aireiies), rle livei ieleases CRP. oimally,
rle Lloou conrains no CRP. 1leieoie, irs iesence inuicares a ioLlem
somevleie in rle Louy.
Bloou resrs oi C-ieacrive iorein lave Leen aiounu oi 30 yeais, Lur
rley lave Leen useu as a maikei o enu-o-lie clanges vlen rle Louy
Legins slurring uovn Leoie uearl. 1ouay, rle Lloou resrs aie ai moie sen-
sirive anu inuicare signs o clionic minoi inlammarion. We can use rle
ulria-sensirive mouein CRP Lloou resrs ro uerecr leair uisease. 1le -
uLlisleu a sruuy rlar examineu rle CRP levels o
almosr 400 eole. 1ley ounu rlar once rle CRP levels ieacleu rvice rle
noimal level, rleii sruuy airicianrs veie 150 eicenr moie likely ro suei
a leair arrack.
2
Llevareu levels o CRP can also inuicare orenrial leair arracks yeais
Leoie rley occui. Consiuei a sruuy in rle
in 199, vlicl olloveu moie rlan 22,000 men as air o rle
ongoing Plysician`s Healrl Sruuy. Wlen rle men iisr eniolleu in rle sruuy,
rley veie iee o leair uisease anu gave Lloou samles. Liglr yeais larei,
543 o rle men exeiienceu a leair arrack, srioke, oi a Lloou clor in a
majoi vessel. Reseaicleis comaieu rle Lloou samles iom rlese men ro
rlose iom men in rle sruuy vlo uiu nor lave caiuiovasculai uisease.
ên virl rle liglesr levels o CRP veie rvice as likely ro lave lau a
srioke anu rliee rimes as likely ro lave lau a leair arrack as rle men virl
noimal CRP levels. Kee in minu rlar rlese elevareu CRP levels veie ie-
senr in rle Lloou six ro eiglr yeais Leoie rle caiuiovasculai evenr rook
lace.
3
Orlei sruuies ounu a similai link Lerveen CRP anu leair arrack in
vomen. Ioi examle, ieseaicl ar rle Biiglam anu Women`s Hosiral anu
Haivaiu êuical Sclool in Bosron uemonsriareu rlar CRP is a veiy sriong
ieuicroi o uruie leair arrack, even sriongei rlan clolesreiol. In one
sruuy, vomen virl rle liglesr levels o CRP veie ar 4.4 rimes rle iisk o
leair arrack as vomen virl rle lovesr levels.
4
Llevareu CRP levels can also inuicare auuirional meuical ioLlems, sucl
as ileumaroiu airliiris, ileumaric evei, cancei, ruLeiculosis, oi neu-
monia. In auuirion, CRP can Le an excellenr rool ro assess uruie caiuiovas-
culai ioLlems.
{ Wlen ir comes ro C-ieacrive iorein levels, lovei is
Lerrei. Healrly eole scoie Lelov 1 unir, scoies aLove 4 unirs inui-
care signs o leair uisease. Levels can ieacl 20 anu aLove as rle Louy
aioacles uearl.
- - - -
- -
-

CoQ10 ioviues eneigy oi youi leair anu orlei majoi oigans. I youi
leair uoesn`r lave enougl CoQ10, ir Lecomes less eicienr, vlicl can leau
ro leair ioLlems incluuing congesrive leair ailuie.
A simle Lloou resr can ieveal youi CoQ10 level. ôsr Ameiicans uo
nor ger orimal amounrs o CoQ10 iom rleii uier. By moniroiing youi
CoQ10 levels, youi lysician can lel you aujusr rle uose as neeueu. Reau
Clarei 9, Give Youi Heair Ioui uriienrs Ir eeus, ro inu our moie
aLour vlicl sulemenrs ro rake oi orimal leair lealrl.
{ oimal values oi CoQ10 aie 0.S ro 1.5 nanogiams
ei millilirei. ôsr laLs ieoir Lorl a noimal iange (youi CoQ10
--
- l 69
level comaieu ro rle levels in rle oularion as a vlole), as vell as
rleiaeuric ianges (rle CoQ10 levels rlouglr ro lel riear uisease).
Recommenueu rleiaeuric CoQ10 level sloulu Le Lerveen 2.5 ro 3.5
ng/ml. 1leie aie no knovn siue eecrs ro elevareu CoQ10 levels.
- --
Insulin ioLlems aie one o rle main causes o leair uisease in rle
Unireu Srares, anu uocrois uo a ooi joL o euucaring rleii arienrs aLour
ir. Youi ancieas ieleases insulin ro iegulare glucose (sugai) levels in rle
Lloou, vlicl iise arei you ear caiLolyuiares. Ir also srimulares rle sroiage
o riiglyceiiues anu ioreins. 1len insulin signals rle cells ro aLsoiL glucose
iom rle Lloousrieam, eneigizing rle cells anu conriolling rle glucose levels
in rle Lloou. As soon as you use u youi Lloou sugai, youi livei Legins
ieleasing sroieu glucose ro mainrain a sreauy suly o eneigy.
Insulin makes rle Louy moie iesisranr ro Luining ar. Ir encouiages rle
Louy ro sroie exria ar, esecially aiounu rle miuule. Ir ioLs rle Louy o
eneigy Ly sloving rle Luining o ar oi eneigy. Srareu anorlei vay, ir
leaves you ar anu riieu.
I you lave insulin iesisrance (a conuirion common among rle oLese),
youi rissues Lecome less sensirive ro insulin. Youi cells uo nor rake u
enougl glucose, meaning youi ancieas musr voik oveirime ro iouuce
exria insulin ro aclieve rle same iesulrs. Ovei rime, youi ancieas Lecomes
arigueu anu sros iouucing enougl insulin. 1lis causes youi glucose
levels ro climL aLnoimally ligl. Wlen rlis occuis, you may Le uiagnoseu
virl 1ye 2 oi auulr-onser uiaLeres. âny eole slov signs o insulin
iesisrance oi some rime Leoie rleii uiaLeres is uiagnoseu.
Borl generic anu liesryle acrois conriiLure ro insulin iesisrance anu
uiaLeres. 1le uirlei you ger iom youi iueal veiglr, rle moie uiiculr ir
-

is oi youi Louy ro manage youi glucose levels. In auuirion, lack o exeicise
conriiLures ro insulin ioLlems. Wlen you exeicise iegulaily, muscle cells
can lanule insulin anu glucose eecrively. 1le less acrive you aie anu rle
less muscle rissue you lave, rle laiuei ir is oi rle Louy ro cleai glucose
iom youi Lloousrieam.
Genes also lay a iole. DiaLeres anu insulin iesisrance aie moie
common among arive Ameiicans, Paciic Islanueis, anu orlei eole o
Asian leiirage rlan ir is among rlose o Luioean uescenr. Generics is nor
uesriny, mosr eole virl a generic ieuisosirion ro insulin iesisrance can
Lear rle conuirion Ly sraying lean, exeicising iegulaily, anu earing iiglr.
Insulin iesisrance isn`r jusr a Lloou sugai ioLlem. Ir is also linkeu virl
a vaiiery o orlei lealrl conceins, incluuing leair uisease, ligl Lloou ies-
suie, ligl levels o riiglyceiiues, anu lov HDL (goou) clolesreiol, among
orleis. Iev uocrois aieciare rle imoirance o insulin in meuical ioL-
lems Leyonu uiaLeres.
Docrois can measuie youi insulin virl a simle Lloou resr. Ir`s alaiming
lov ev lysicians acrually uo so.
{ ôsr laLoiaroiies consiuei insulin levels in rle noimal
iange vlen rley aie Lerveen anu 1 mcU/mL (micio unirs ei mil-
lilirei), a lealrliei scoie is 10 mcU/ml anu Lelov. âny lealrly, lean
eole vlo exeicise iegulaily lave scoies unuei mcU/ml. Higl
levels oren inuicare uiaLeres, lyoglycemia, oi oLesiry, lovei levels
can inuicare uiaLeres as vell. I you cleck youi insulin levels iegu-
laily, you can uerecr anu manage uiaLeres in irs eaily srages Leoie ir
causes caiuiovasculai uamage. I conriolling insulin iesisrance anu
uiaLeres is esecially imoiranr ro you, Le suie ro ieau clarei 11
caieully.
- -

- l 1
- - -
-
Ir may suiiise you ro leain rlar riauirional clolesreiol scoies aie veiy
ooi inuicarois o eaily caiuiovasculai uisease. âny eole virl ligl
clolesreiol nevei uevelo leair ioLlems, anu ar leasr lal o rle eole
vlo lave leair arracks lave seemingly noimal clolesreiol levels.
Ir`s rime oi a Lerrei resr, anu ve nov lave one: 1le VAP (Veirical Auro
Pioile) clolesreiol resr. In auuirion ro rle Lasic scoies (roral clolesreiol,
ligl-uensiry lioioreins, lov-uensiry lioioreins, anu riiglyceiiues), rle
VAP resr incluues nev caregoiies o clolesreiol measuiemenr. 1lis exria
uara makes rle resr mucl moie eecrive in ieuicring leair arrack oi
srioke. Lven moie imoiranrly, rle olu resr only icks u aLour 45 eicenr
o clolesreiol ioLlems, Lur rle VAP resr iuenriies aLour 90 eicenr o
rlem.
Using rle uara iom rle VAP resr, you can uereimine vlerlei youi clo-
lesreiol is acrually uangeious oi i ir is iesenr in youi Lloousrieam Lur vii-
rually laimless in reims o riiggeiing a leair arrack. Among rle mosr
imoiranr nev measuiemenrs aie L(a), LDL arrein size, êraLolic
Synuiome, anu liiu iemnanrs.
{ - -
Recenr ieseaicl slovs rlar rle size o rle clolesreiol-caiiying airicles
oi lioioreins in youi Lloou is moie imoiranr rlan rle amounr o cloles-
reiol ciicularing in youi veins. Some ryes o clolesreiol airicles renu ro
sray uissolveu in youi Lloou (vleie rley aie laimless), vlile orlei ryes
serrle our anu cause clolesreiol laques (vlicl naiiov rle aireiies anu
cause leair uisease). 1le mosr uangeious rye o lioiorein is one knovn
as L(a).
Reseaicleis ounu an imoiranr (srarisrical) link Lerveen L(a) anu
leair arracks. Reseaicl ar 1le Univeisiry o PirrsLuigl inuicares rlar ligl
levels o L(a) clolesreiol inciease leair arrack iisk Ly 300 eicenr! 1lis
makes L(a) a mucl Lerrei ieuicroi o leair arrack rlan riauirional clo-
lesreiol resrs.
I you lave ligl levels o L(a) clolesreiol, you may Le vulneiaLle ro
cloggeu aireiies anu leair arrack ar an eaily age, esecially i youi LDL
clolesreiol is ligl. Some exeirs Llame elevareu levels o L(a) oi 25 ei-
cenr o all leair arracks in eole unuei age 60, rley claim rlar 10 ro 25
eicenr o all Ameiicans may lave uangeiously ligl levels o L(a).
In auuirion, ieseaicl slovs rlar smallei lioiorein airicles also cause
ioLlems. 1ley renu ro Le uense anu leavy, so rley serrle inro aireiy-nai-
ioving laque moie easily rlan laigei anu liglrei airicles. 1le VAP resr
ioviues a measuiemenr o airicle size as vell.
{ - --
Size also marreis vlen ir comes ro LDL oi rle Lau lioioreins
you`ve leaiu aLour. Once again, rle smallei rle LDL airicles, rle giearei
rle iisk o leair arrack. In acr, sruuies ounu rlar small LDL airicles can
iaise rle iisk o leair uisease Ly 400 eicenr.
5
Iionically, some o rle sres uocrois iesciiLe ro ievenr caiuiovasculai
ioLlems can cause LDL airicles ro Lecome smallei anu moie lazaiuous.
Ioi examle, meuicarions sucl as Lera Llockeis anu uiuierics can cause
LDL airicles ro Lecome small, uense, anu uangeious.
{
êraLolic Synuiome is a conuirion maikeu Ly ligl riiglyceiiue levels,
lov HDL (goou) clolesreiol levels, anu uangeiously small anu uense LDL
(Lau) airicles. Unoirunarely, riauirional uocrois iaiely uiagnose rlis uan-
geious consrellarion o symroms eecrively.
1le VAP resr ieauily iuenriies arienrs virl êraLolic Synuiome
Lecause ir iuenriies all o rle iisk acrois virl a single Lloou resr. Peole
virl êraLolic Synuiome may nor yer lave lie-rliearening caiuiovasculai
uisease, Lur rle srage is ser oi riouLle unless rley rake sres ro imiove
rleii clolesreiol ioile. (Again, you can lovei youi clolesreiol naruially
you uon`r lave ro use uiugs in almosr all cases. Reau clarei 11 ro uiscovei
lov ro lovei clolesreiol naruially.)
- l 3
{ - -
Wlen veiy lov-uensiry liius (ars) Lieak uovn, rley iouuce liiu
iemnanrs, vlicl conriiLure uiiecrly ro laque Luiluu in rle aireiies.
1iauirional clolesreiol resrs uo nor measuie iemnanr levels, anu exeirs
consiuei liiu iemnanrs a iisk acroi oi ueveloing leair uisease all Ly
rlemselves. Ioirunarely, rle VAP resr incluues measuies o rlis iisk acroi.
êasuiing roral clolesreiol levels gives you only a airial icruie. As
Di. îclael Hennigan, an exeir on exanuing liiu anel resring viires,
We musr knov vlar rle mulrile vaiiaLles aie anu ueal virl rlem simul-
raneously in oiuei ro Le successul.
6
Wlen ir comes ro leair lealrl, rle
moie you knov, rle Lerrei.
As rle raLle slovs, riauirional clolesreiol resrs oren oveilook iisks
vlen clolesreiol levels aeai noimal. In acr, rle olu resrs ick u only
aLour 45 eicenr o clolesreiol aLnoimaliries, vlile VAP resring uerecrs
aLour 90 eicenr o aLnoimaliries.

1le olloving raLle comaies riauirional measuies anu rlose
using rle nev VAP merlou.
- -
1oral clolesreiol + +
HDL + +
LDL (uiiecrly measuieu) + +
1iiglyceiiues + +
on-HDL clolesreiol
_
+
êraLolic Synuiome
_
+
L(a)
_
+
LDL Parrein Size
_
+
Remnanr Liius
_ +
1le VAP is moie ciucial nov virl rle nev clolesreiol guiuelines ser Ly
rle arional Clolesreiol Luucarion Piogiam. 1le guiuelines call oi a moie
aggiessive iole in uiagnosing anu riearing ligl clolesreiol. 1le use o VAP
can Le lelul oi eaily uerecrion o leair uisease Lur rle nev guiuelines
may nor Le. Plysicians olloving rle nev guiuelines vill iesciiLe uan-
geious clolesreiol-loveiing uiugs oi millions moie Ameiicans virlour
relling rlem aLour rle saei alreinarives ro uiug riearmenr. 1leie aie sae
anu eecrive riearmenr orions. ôsr iesciirion uiugs aie Lerrei ieseiveu
oi remoiaiy anu emeigency siruarions.
Youi uocroi can oiuei eacl o rlese Lloou resrs ar rle rime o youi
annual lysical. I you lave any caiuiovasculai ioLlems, you can ieear
rle resrs rvice a yeai ro moniroi rle conuirion. 1le soonei you measuie rle
lealrl o youi leair, rle soonei you can rake sres rovaiu imioving any
orenrial ioLlems.
{ 1le uara iom VAP clolesreiol resring isn`r ieoireu
virl a single scoie Lur a rvo ro rliee age ieoir exlains youi resr
iesulrs.

Lveiyone makes misrakes, even rle laLoiaroiy reclnicians lan-
uling youi meuical resrs. Some misrakes aie easy ro sor. Ioi examle,
vlen a laL misrakenly ieoirs rle resrosreione level o a menoausal
arienr as rlar o a viiile young man, ir is logical ro susecr somerling
is viong ar rle laL. 1le ollov-u resr sloveu a ai moie ieasonaLle
iesulr. Unoirunarely, lealrlcaie ioessionals oren ail ro uerecr rlese
eiiois.
ôsr eiiois involve riansciirion eiiois. A laL voikei may make
a misrake rianseiiing inoimarion. Ioi rle mosr air, qualiry conriol
ioceuuies make suie rlar rle laLoiaroiy measuiemenrs aie accuiare
anu ieliaLle mosr o rle rime.
- l 5
-- -
C1 scanneis allov uocrois ro ger a icruie o a arienr`s oigans
virlour looking insiue. 1le laresr geneiarion o rlese maclines uses
Llecrion Beam 1omogialy, a macline rlar ueliveis a single elecrion Leam
ar a seeu ren rimes asrei rlan rle x-iays useu in riauirional C1 scans. In
acr, rle elecrion Leam is so asr ir can caruie images o a luman leair as
ir Lears. 1lis noninvasive resr is caaLle o iouucing images sloving cal-
cium ueosirs anu Llockages in rle aireiies.
Docrois can use rlis resr ro uerecr leair uisease eaily. Ir is ainless, anu
rle enriie ioceuuie rakes only aLour ren minures. 1le iocess is similai
1leie aie sres you can rake ro iorecr youisel.
Quesrion laL iesulrs rlar seem unusual. Ask youi uocroi oi a
ieear resr.
Comaie youi laL iesulrs virl orlei resrs eioimeu ar rle same
rime. ôsr o rle rime youi uocroi oiueis seveial resrs ar once.
I one resr iesulr seems our o line, iequesr a ollov-u resr.
Don`r make imoiranr meuical uecisions Lecause o a single
aLnoimal resr iesulr.
Be vaiy o any uocroi vlo oLjecrs ro ieearing resrs oi unusual,
aLnoimal, oi uiamarically clangeu iesulrs.
Heie`s anorlei vay ro uouLle-cleck youi iesulrs. Wlen you lave
laL resrs uone, also iequesr a common laL resr calleu a Comlere
Bloou Counr (CBC). Ir is a anel o aLour 25 measuiemenrs o rle
cells in youi Lloou. âny o rlese measuiemenrs involve a ueraileu
analysis o rle size, slae, uensiry, anu vaiiaLiliry o youi ieu Lloou
cells. 1lese aiamereis ioviue a viirually unique maikei o youi
Lloou, anu rley uon`r clange mucl ovei rime. I youi uocroi iuns rlis
resr virl youi orlei Lloou voik, you can Le suie rlar rle secimen
resreu virl youi name ieally Lelongs ro you.
ro an x-iay o rle Louy. A iauiologisr inreiiers rle ieeze-iameu images ro
uereimine rle amounr o laque in rle aireiies.
1le resr las one limirarion: Ir uerecrs only calciieu laque, nor non-cal-
ciieu oi sor laque. A ligl calcium scoie on rle resr ieuicrs rle occui-
ience o caiuiac evenrs. In mosr cases, a susicious scoie inuicares rle neeu
oi uirlei resring.
Wlile rle Lloou maikeis anu auuirional measuiemenrs uiscusseu in rlis
clarei ioviue an excellenr inuicarion o rle iesence o leair uisease, a
leair scan may Le voirlvlile in arienrs vlo voulu like ro uocumenr rle
acrual iesence o aireiial Llockage.
- -
In auuirion ro rle aLove Lloou resrs, you can assess an imoiranr mea-
suie o lealrl on youi ovn - youi Louy comosirion. Youi uocroi can also
collecr rlese lealrl assessmenrs as air o youi iourine lysical exam eveiy
yeai.
- -
-
Accoiuing ro rle measuiemenrs useu Ly mosr uocrois, rle Bouy âss
Inuex, Ainolu Sclvaizeneggei anu Sammy Sosa aie oLese anu Biau Pirr
anu îclael ]oiuan aie oveiveiglr. Doesn`r make sense, uoes ir.
As you can see, rle viuely useu Bouy âss Inuex (BÎ) can Le giossly
misleauing. 1le ioLlem is rlar rle BÎ uses simle leiglr/veiglr raLles
rlar uon`r uieienriare Lerveen muscle anu ar. Anu, since muscle veigls
moie rlan ar, a vell muscleu eison vill lave a liglei BÎ. Youi veiglr
may Le ine accoiuing ro rle leiglr-veiglr raLles, Lur you may Le laLLy i
you uon`r lave mucl muscle. Oi, on rle orlei lanu, i you lave a lor o
muscle, you may all inro rle oveiveiglr caregoiy, even i you aie lean anu
roneu.
Ioi a meaningul measuie o arness, you neeu ro uereimine rle iario
o ar ro lean rissues. O couise, you can ioLaLly look in a miiioi anu ger
a goou iuea o vlerlei oi nor you neeu ro lose veiglr, Lur ir can srill Le
- l
useul ro ger an oLjecrive measuie. You can rlen use rlar measuiemenr ro
riack youi iogiess.
You can measuie Louy comosirion in a numLei o vays. 1le rliee
mosr oulai aie:
{ - - 1lis resr involves measuiing rle rlickness o rle
skin anu ar olus ar seveial key sors on youi Louy using a caliei
uevice. 1le aioacl is simle, asr, anu ioviues an accuiare mea-
suie o Louy ar. You can uiclase calieis ar exeicise equimenr
sroies oi online ar vvv.Louyrienus.com.
{ - 1lis is a ciuue Lur useul aioxima-
rion o Louy comosirion Laseu on youi vaisr anu li measuie-
menrs. All you neeu ro uo is measuie youi vaisr (ar rle naiiovesr
oinr) anu youi lis (ar rle viuesr oinr), using a rae measuie. Youi
vaisr sloulu measuie ar leasr one incl less rlan youi lis.
{ 1lis reclnique calculares Louy ar Laseu on lov
vell youi Louy conuucrs elecriiciry. (Warei-Laseu rissues aie goou
conuucrois o elecriiciry vlile ars aie insularois.) 1lis aioacl is
nor alvays veiy accuiare, Lur ir can lel you assess clanges in Louy
comosirion ovei rime. I you veigl youisel anu measuie youi Louy
ar ar rle same rime o uay, you can ger a ieasonaLle iuea o lov youi
Louy comosirion is clanging. 1lese elecriical imeuance scales aie
viuely availaLle ar uiscounr sroies anu oren cosr less rlan $100.
1leie is lirrle oinr in measuiing Louy comosirion moie rlan once
eveiy rvo veeks. A lealrly iange o Louy ar oi men is 10 ro 20 eicenr,
oi vomen 15 ro 25 eicenr. In mosr eole, rle leanei, rle Lerrei.
S l 1HL DOC1OR` S HL AR1 CURL
- -
K- --
Youi leair iare ioviues an imoiranr measuie o youi caiuiovasculai
lealrl. You can measuie youi leair iare ar any lace vleie you can eel
youi ulse. 1vo easy ulse oinrs aie rle insiue viisr anu rle caioriu aireiy
in rle neck. Using a srovarcl, counr youi ulse oi ren seconus, rlen mul-
rily rlar numLei Ly six ro ger a numLei o Lears ei minure.

Youi vaisr size can lel ieuicr vlerlei you aie ar iisk o laving
a leair arrack. A sruuy in rle
ounu rlar rle incieaseu iisk Legins vlen youi vaisr is laigei rlan 35
incles i you aie a voman oi 39 incles i you aie a man.
Wleie on youi Louy you ack on rle ounus is also imoiranr.
Ales eole vlo loau u on aLuominal oi Lelly ar aie ar
giearei iisk o caiuiovasculai uisease rlan eais rlose vlo caiiy
veiglr on rleii lis anu rligls. In acr, sruuies slov rlar vaisr cii-
cumeience anu vaisr-ro-li iarios aie inueenuenr iisk acrois oi
leair uisease. Wly. ALuominal ar Lieaks uovn moie easily inro
arry acius rlar enrei rle Lloousrieam anu iaise laimul riiglyceiiue
levels.
I you aien`r suie i you aie an ale oi eai, ick u rle rae mea-
suie anu measuie youi vaisr anu lis. Diviue youi vaisr measuie-
menr Ly youi li measuiemenr. Ioi examle, i youi lis aie 3
incles anu youi vaisr is 2S incles, youi vaisr-ro-li iario is 0.5,
vlicl is noimal. (Youìe a eai.) On rle orlei lanu, i youi lis aie
36 incles anu youi vaisr is 3 incles, youi vaisr-ro-li iario is 1.03.
(Youìe an ale.) A lealrly vaisr-ro-li iario oi vomen is less rlan
0.S, anu oi men ir is less rlan 0.95.
- l 9
- Clallenge youisel Ly uoing any aei-
oLic exeicise (Licycling oi using a rieaumill, oi insrance) oi ive minures.
Wirlour cooling uovn counr youi ulse oi 10 seconus. ûlrily rlar
numLei Ly 6 ro calculare youi ei-minure leair iare. Wair rvo minures,
rlen calculare youi leair iare again. SuLriacr rle seconu numLei iom rle
iisr ro see lov ai youi leair iare las uioeu.
1le aveiage eison`s leair iare uios Ly 55 Lears (oi examle, iom
1S0 uuiing eak exeicise ro 125 rvo minures larei). Peole in sueiioi con-
uirion may exeiience a iecoveiy o 0 Lears oi so. In geneial reims, rle
asrei you iecovei iom exeicise (oi rle laigei rle numLei), rle Lerrei youi
oveiall irness anu rle lovei youi iisk o leair uisease.

You ove ir ro youisel ro inu a uocroi vlo rakes a comielensive
aioacl ro leair uisease ievenrion anu riearmenr. Walk avay iom uoc-
rois vlo auromarically ruin ro iesciirion uiugs ro conriol youi cloles-
reiol. Seek lysicians vlo voik virl arienrs ro uevelo exeicise io-
giams anu vlo eioim resrs ro assess youi caiuiovasculai lealrl.
Ask iienus anu ielarives aLour uocrois rley iecommenu. I youìe
moving ro a nev communiry, ask youi cuiienr lysician oi suggesrions in
youi nev locale. Cleck virl youi insuiance comanies ro inu our i rleie
is a lisr oi anel o airiciaring lysicians. I youi insuiance comany
voiks virl ceirain ioviueis, inu our aLour rle uocrois on rlar lisr.
Local meuical socieries oren lave lysician ieeiial seivices. Some los-
irals also ioviue names o lysicians. Cleck rle yellov ages o youi
relelone uiiecroiy unuei youi counry`s meuical sociery.
- - --

Ir is aioiiare ro ask a ev quesrions Leoie cloosing rle eison you
vanr ro lanule youi caie. Call anu make an aoinrmenr ro ueciue
vlerlei you aie comoiraLle virl rle uocroi, suoir sra, anu aciliries.
Do rlis legvoik Leoie you Lecome sick oi neeu immeuiare caie.
S0 l 1HL DOC1OR` S HL AR1 CURL
1link aLour rle quesrions you vanr ro ask anu viire rlem uovn Leoie
you go. You may nor iememLei rlem all i you iely on youi memoiy.
Consiuei rle olloving quesrions:
Aie you accering nev arienrs.
Do you accer my insuiance lan.
Hov long lave you Leen iacricing meuicine.
Do you iacrice alone oi aie you air o a giou.
Wlar is youi arriruue aLour ievenrarive meuicine.
Wlar is youi arriruue aLour alreinarive meuicine.
Do you iecommenu rle use o viramins anu nuriirional sulemenrs.
ây I lave rle names o some o youi arienrs oi ieeiials.
Consiuei lov you eel vlen you ralk ro a iosecrive uocroi. Do you
eel you can riusr rlis eison. Diu le oi sle ansvei all o youi quesrions
sarisacroiily. Diu you eel ar ease virl rle uocroi. Diu rle uocroi lave a
ielaxeu Leusiue mannei. Diu rle uocroi anu sra riear you couireously.
You may also vanr ro ralk aLour iosecrive uocrois virl orlei eole you
knov vlo lave a lisroiy o caiuiovasculai ioLlems.
Culrivare a goou ielarionsli virl youi uocroi. Oen communicarion is
essenrial oi goou caie. Alrlougl you may ger inoimarion iom seveial
souices, ir`s a goou iuea ro cloose one uocroi ro Le youi main souice. 1lis
vill Le rle uocroi you eel mosr comoiraLle ruining ro virl youi conceins.
Don`r Le sly aLour raking nores ro lel you iememLei eveiyrling. You
may also consiuei asking rle uocroi i you can rae iecoiu rle conveisarion
ro ieviev larei. I you uon`r unueisranu a meuical reim youi uocroi men-
rions, Le suie ro ask oi an exlanarion. I you uon`r unueisranu rle exla-
narion rle iisr rime, Le villing ro ask a ollov-u quesrion ro Le suie you
eel comoiraLle virl rle ansvei.
- l S1
1 Sramei ^ er al. A iosecrive sruuy o lasma lomocysreine anu rle iisk o
myocaiuial inaicrion in US lysicians.
-- 1992 Aug 19, 26S():S-SS1.
2 ênuall ^, er al. C-ieacrive iorein anu irs ielarion ro caiuiovasculai iisk acroi.
- . 1996, 312:1061-1065.
3 Riukei P^ er al. Inlammarion, asiiin, anu rle iisk o caiuiovasculai uisease in
aaienrly lealrly men. . 199 Ai 3,
336(14):93-9.
4 Riukei P^ er al. C-ieacrive iorein anu orlei maikeis o inlammarion in rle
ieuicrion o caiuiovasculai uisease in vomen. .
2000 âi 23, 342:S36-43.
5 Ciouse A, er al. . 1995, 23 Sul B: 53B.
6 Quore iom îclael Hennigan, ^.D. Lxanueu Liiu 1esring oi rle Diagnosis
anu 1iearmenr o Coionaiy Aireiy Disease, : 2002, . 1.
-
1 L P WO

you vanr ro live a longei, lealrliei, anu laiei lie, ear all rle naruial
oous you love, incluuing sreak, omelers, salmon, anu loLsrei. Yes, you
can Lecome lean anu lealrly anu imiove youi clolesreiol ioile, lovei
youi Lloou iessuie, ieveise youi uiaLeres, anu lovei youi leair arrack iisk
vlile earing rlese aLulous oous.
K- K- Lasic lilosoly o earing is rlis: Lar oous
rlar you enjoy in rleii naruial, unauulreiareu oims. You can ear ieu mear,
isl, oulriy, uaiiy, eggs, mosr vegeraLles, mosr iuirs, Leiiies, anu nurs. Ioi
a lealrly leair avoiu sucl man-maue oous as 1vinkies, Iiencl iies, airi-
icial cleese sieau, iocesseu mears, anu Wonuei Lieau. Ir`s jusr rlar easy.
By rle rime you comlere rlis clarei, you`ll lave iuenriieu rle viue
vaiiery o naruial oous you can incluue in youi leair-lealrly uier.
-
RememLei rlose oui Lasic oou gious iom giaue sclool lealrl class.
I you`ve oigorren rlem, uon`r voiiy aLour ir, rley uon`r rell you anyrling
aLour youi naruial uier. 1ley veie a nuriirionisr`s arremr ro make sense o
a veiy conriiveu airiicial uier Laseu on giains anu orlei iocesseu oous.
Ir`s simlei anu mucl moie consequenrial ro rlink aLour youi oou
accoiuing ro rle macionuriienrs ir conrains. A macionuriienr is a nuriienr
rlar you Luin oi eneigy. 1leie aie rliee Lasic ryes: Pioreins, ars, anu
caiLolyuiares. 1lis is riue i you aie ralking aLour rle uier o mouein
Ameiicans, ancienr cave uvelleis, oi sace srarion asrionaurs.
âcionuriienrs aie uieienr clemically anu sriucruially, anu eacl las a
uieienr uncrion anu a uieienr loimonal iesonse. 1le rye o
macionuriienrs you ear aecrs youi meraLolism, --
- -
Wlen you ear iorein, youi Louy iouuces giovrl loimones rlar Luilu
muscles. Wlen you ear caiLolyuiares, youi Louy secieres insulin ro uigesr
caiLolyuiares anu Luilu ar. (Laring ar las lirrle eecr on loimone Lal-
ance.) 1le eecr o earing iorein anu caiLolyuiare las a comounuing
eecr ovei rime. 1le Louy muscle oi Louy ar rlar you Luilu in iesonse
ro iorein oi caiLolyuiare in youi uier rlen uirlei aecrs youi meraLo-
lism. Ioi insrance, muscle srimulares resrosreione anu eneigy use, vlile ar
srimulares esriogen anu eneigy conseivarion.
Ciearing a lean lysique ar rle same rime you siuesre rlis mouein ei-
uemic o leair uisease is easiei rlan you may rlink. You cieare Lorl a lean
Louy anu a lealrly leair Ly cloosing rle iiglr quanriry anu qualiry o io-
reins anu caiLolyuiares. Ioi rlose o us vlo ear rle ryical Ameiican uier,
rlis means incieasing iorein, uecieasing caiLolyuiares, anu ielacing Lau
ars virl lealrly ars.
Simly ieruin ro rle mix o rlese macionuriienrs in youi naruial uier.
1lis aioacl vill lay rle ounuarion oi you ro esraLlisl rle veiglr anu
lealrl you veie Loin ro enjoy. You also vill enlance youi eneigy anu
sriengrl vlile losing Louy ar. Once you riy rlis aioacl ro earing, you`ll
agiee rlar ir`s moie enjoyaLle anu easiei ro ollov rlan rle Ameiican Heair
Associarion`s lov-ar aioacl.
- -
You uon`r lave ro counr caloiies oi iecoiu ar giams ro aclieve youi
iueal veiglr anu mainrain orimal caiuiovasculai lealrl. All you lave ro
uo is ro ear rle same iario anu qualiry o ioreins, ars, anu caiLolyuiares
rlar ve lave oi eons. Hov aie you going ro uo rlar. Ger sraireu Ly
iememLeiing rlese rliee easy iinciles:
l S
{ Lar iorein ar eveiy meal.
{ Limir caiLolyuiare inrake.
{ Lar naruial ars.
1le moie you ollov rlese rliee Lasic iinciles, rle asrei you`ll
aclieve rle lealrl anu veiglr you vanr.

Iollov K- K- uieraiy iecommenuarions ro
enjoy rlese Leneirs oi you anu youi amily:

- A iecenr sruuy o lean mear
anu clolesreiol ioves rlar eole vlo inriouuce lean mear
inro rleii uier ieuuce rleii clolesreiol levels. By rle vay, ir
uoesn`r marrei vlerlei ir is vlire mear oi ieu mear. Reseaicl
slovs rlar rlis loveis Lau LDL clolesreiol anu iaises goou
HDL clolesreiol.
1
- - A
srairling sruuy in rle ioves rle ill eecrs o ieineu
sugai. 1le sruuy slovs rlar someone earing 4 ounces o sugai
uaily is ive rimes moie likely ro lave a leair arrack rlan
someone vlo ears 2 ounces o sugai uaily. 1le aveiage
Ameiican ears 5 ounces o sugai uaily.
2
- - âny sruuies iove
rlar lov-caiLolyuiare uiers minimize rle eecrs o uiaLeres.
One imoiranr sruuy analyzeu uiaLeric arienrs oi S veeks.
Some o rle arienrs are a uier virl 55 eicenr o caloiies iom
caiLolyuiares (veiy similai ro rle aveiage Ameiican`s uier).
1le orlei giou are a uier virl 25 eicenr o rle caloiies came
iom caiLolyuiares. 1le giou earing rle 25 eicenr uier exe-
SS l 1HL DOC1OR` S HL AR1 CURL

Piorein is rle only one o rle rliee macionuriienrs rlar youi Louy neeus
eacl uay. Higl-qualiry iorein is rle key ro goou nuriirion anu lealrl.
Laring moie iorein rlan youi Louy neeus ro meer irs uaily uemanus senus
rle signal rle lunring is goou, vlicl causes rle Louy ro Luin moie cai-
Lolyuiares oi eneigy. Wlen youi Louy uoesn`r ger auequare iorein, rle
Louy ieceives rle signal rle oou is scaice, iomring rle Louy ro srock-
ile caloiies as Louy ar ro use vlen rimes aie rougl.
Iisl, lean mears, eggs, cleese, oiganic milk, Leans, anu nurs aie all goou
souices o iorein. Lar as mucl o rlese oous as you like. You can ear
rlese oous unril you aie ull Lur you musr cloose rlese oous in rleii nar-
iienceu a signiicanr uio in Lloou sugai levels, vlile rlose
earing rle 55 eicenr caiLolyuiare uier exeiienceu a iise in
Lloou sugai levels. Peole virl uiaLeres vlo ear moie caiLoly-
uiares make rleii uiaLeres voise.
3
--
A Geiman sruuy in rle ioves rle imoi-
rance o earing moie iorein oous. 1le ieseaicleis ounu rlar
ligl iorein uiers Loosr anrioxiuanr levels. 1le moie iorein
eole ear, rle liglei rleii anrioxiuanr levels Lecome. Lov
iorein consumrion acrually seems ro cause uamaging oxiua-
rive eecrs o iee iauicals.
4
- An alaiming ieoir our o Srocklolm
Univeisiry iaises even moie concein aLour iocesseu caiLoly-
uiares. 1le ieoir, ieleaseu rliougl Sveuen`s arional Ioou
Auminisriarion in Aiil 2002, ounu cancei-causing agenrs in
Lieaus, iice, oraroes, anu ceieals. Sraicl riansoims inro a
comounu calleu aciylamiue vlen leareu. 1le US
Lnviionmenral Piorecrion Agency iecognizes aciylamiue as a
ueauly caicinogen.
5
Laring a ligl-caiLolyuiare uier may con-
riiLure ro ceirain canceis.
l S9
uial oims. Iollov rlese guiuelines oi selecring naruial, unauulreiareu
souices o qualiry iorein.
{ - NM Look oi iee-aimeu on
mear, uaiiy, anu eggs. Iiee-aimeu iouucrs iemain on asruie iom
Liirl ro maiker. Carrle iaiseu rlis vay consume a naruial uier o
giasses anu legumes o rleii cloosing.
1le reims iee-ioaming anu loimone iee oren leau ro misunuei-
sranuing. Hoimone iee anu anriLioric iee only guaianree rlar
rle mear oi oulriy iouucr lau unuerecraLle levels o loimones anu
anriLiorics ar rle rime o slauglrei oi iocessing. 1lis claim uoes nor
mean rlar rle giovei nevei injecreu rle animal oi eu ir loimones oi
anriLiorics rliouglour irs lie.
1le reim iee iange means an animal lau uaily access ro rle our-
uoois oi a eiiou uereimineu Ly rle manuacruiei. Ioou iouuceis
can make rlis claim i rley oeneu a uooi ro rle oursiue oi jusr a ev
minures a uay, vlerlei oi nor an animal venr oursiue ro ioam rle
iange.
ôsr commeicial gioveis arren rleii carrle as quickly as ossiLle Ly
eeuing rlem clea giain anu eeusru. 1lis can incluue an unsa-
voiy comLinarion o giain, esriciues, loimones, anriLiorics, cemenr
uusr, canuy, animal manuie, caiuLoaius, nur slells, earleis, anu mear
scias.
6
o kiuuing.
or suiiisingly, sruuies lave ounu rlar rle moie giass carrle are, rle
moie nuriirious rleii Lee Lecame.
I you can`r inu iee-aimeu oous

in youi local sueimaiker, Luy rlem iom a iivare aimei. You can
inu a comielensive lisr o aimeis ar vvv.earvilu.com.

âu Cov Disease is incuiaLle anu 100 eicenr aral, Lur ir is
ievenraLle. ôuein animal lusLanuiy cieareu conuirions rlar
alloveu rle sieau o Bovine Songioim Lncelaloarly (BSL),
Lerrei knovn as âu Cov Disease. Humans conriacr rle uisease
vlen rley ear inecreu Lee. 1le uisease las killeu 143 eole in
Giear Biirain anu 10 moie elsevleie.
Wlen âu Cov Disease sieau rliougl Luioe, US Healrl oi-
cials insisreu rlar ir coulu nor come ro rle Unireu Srares. Wlen rle
uisease ieacleu Canaua in ây 2003, 1le US Ioou anu Diug
Auminisriarion again oeieu ieassuiing voius, Lur rle goveinmenr
aileu ro Lack u irs sae-oou claims virl olicies rlar voulu oei
meaningul iorecrions.
In naruie, covs ear lanrs, nor mear. Covs aie inecreu virl BSL
vlen oou iocessois mix rle lesl o ueau covs virl animal eeu.
Lavs cuiienrly ioliLir rle iacrice o eeuing covs ro covs.
Alrlougl unsavoiy anu unnaruial, ir is legal oi oou iouuceis ro
eeu cov iemains ro clickens, anu rlen eeu rlose same clickens Lack
ro rle covs.
Piorecr youisel anu enjoy rle Leneirs o Lee Ly cloosing only
giass-eu carrle. Giass-eu Lee is an excellenr souice o iorein. (1le
only oou consiueieu a Lerrei souice o iorein is rle egg.) Wlen you
ear giass-eu Lee, you aie also gerring moie B viramins, CoQ10, anu
a moie avoiaLle iario o Omega-6 anu Omega-3 arry acius. Plus,
giass-eu carrle, is comlerely iee o âu Cov Disease.
l 91

Cloose oiganic oous vlenevei you can. Reau rle laLels anu
knov vlar rle US Deairmenr o Agiiculruie`s vaiious oiganic laLels
ieally mean:
: 1le 'oiganic` laLels on mear, oulriy, eggs, anu uaiiy
iouucrs means oou iouuceis eu rle animals oiganic eeu, anu uiu
nor give rle animals anriLiorics oi giovrl loimones. Auuirionally, rle
oou iouuceis uiu nor use mosr convenrional esriciues, erioleum-
Laseu oi sevage-Laseu eirilizeis, generically mouiieu ingieuienrs, oi
iiiauiarion.
1lar may seem cleai Lur auveiriseis, unueisranuaLly, only vanr ro
ioviue rle mosr avoiaLle earuies o rleii iouucr. A lirrle knovl-
euge on youi air can allov you ro ieau rliougl rle laLeling ro
knov rle acrs o vlar youìe consiueiing earing. 1lese aie rle vai-
ious USDA caregoiies oi oiganic oous.
{ 1lese oous conrain only oiganically io-
uuceu ingieuienrs. 1le iouucrs musr caiiy rle conracr inoima-
rion oi a USDA-iegulareu ceiriying agenr, rley may caiiy rle
USDA Oiganic seal.
{ 1lese oous aie maue iom ar leasr 95 eicenr oiganic
ingieuienrs (rle iemaining 5 eicenr musr Le on a narional lisr
o accereu ingieuienrs). 1le iouucrs musr lisr rle conracr
inoimarion oi a USDA-iegulareu ceiriying agenr, rley may
also caiiy rle USDA Oiganic seal.
{ - 1lese oous consisr o ar leasr
0 eicenr oiganic ingieuienrs. 1ley musr caiiy rle conracr
inoimarion oi a USDA-iegulareu ceiriying agenr, rley may
nor caiiy rle USDA Oiganic seal.
Ioou virl less rlan 0 eicenr oiganic ingieuienrs may incluue
any oiganic ingieuienrs in rle ingieuienrs lisr only. 1lese ack-
ages may nor caiiy rle USDA Oiganic seal oi any iuenriying
inoimarion oi a USDA-iegulareu ceiriying agenr.
-
Bee giams ei ounce
Poulriy giams ei ounce
Iisl giams ei ounce
Laige egg giams ei egg
îlk S giams ei cu
Cleese giams ei ounce
Bieau 4 giams ei slice
Ceieal 4 giams ei 1/2 cu
VegeraLles 2 giams ei 1/2 cu
SoyLeans (uiy) 10 giams ei ounce
Peanurs giams ei ounce
Lenrils (uiy) 6.5 giams ei ounce
Reu Leans 6 giams ei ounce
Bakeu oraro 9 giams ei S ounces
Caslevs 5 giams ei ounce
{ - - You may see conlicring inoimarion aLour
vlerlei seaoou is sae anu i ir imioves caiuiovasculai lealrl.
Reseaicl vill conrinue ro iouuce seemingly uieienr ansveis ro rlis
quesrion Lecause ir ueenus on rle seaoou.
We knov rlar many ryes o seaoou conrain meicuiy iom inuusriial
olluranrs. We knov rlar ligl enougl levels o meicuiy aie ovei-
ully roxic ro rle neivous anu ciicularoiy sysrems o animals anu
lumans. Bur can ve slov rlar cuiienr meicuiy levels in lumans
acrually eecr rleii leair lealrl.
In a iecenr ]olns Hokins sruuy, ieseaicleis analyzeu roenail cli-
ings iom aLour 1400 men, lal o vlom iecenrly lau leair arracks.
êicuiy levels veie 15 eicenr liglei in men vlo lau leair arracks,
inuicaring rlar liglei meicuiy levels aie associareu virl incieaseu
iares o leair arracks.
Seaoou, lovevei, is sucl an excellenr souice o ligl qualiry iorein
(rliiu arei eggs anu ieu mear) anu orlei nuriienrs rlar ir is voirl
seaicling oi sae vaiieries. Iisl is one o rle Lesr souices o omega-3
l 93
arry acius, anu many sruuies slov rlar Omega-3 ars kee rle leair
lealrly.
1le Lorrom line. Wlile scienrisrs conrinue ro leain moie aLour mei-
cuiy`s eecr on rle leair, sray avay iom isl virl rle liglesr
amounrs o meicuiy. As a geneial iule, rle laigei rle isl, rle liglei
u rle oou clain ir is anu rle moie likely ir vill conrain meicuiy. In
orlei voius, uine on small isl iarlei rlan laige ones, anu ieseive
earing laige aex ieuarois oi iaie occasions. Wlen ievieving rle
menu, limir youi selecrion o svoiuisl, rileisl, runa, anu slaik, anu
or oi Pollock, riour, lounuei, anu salmon, oi rle veiy small isl like
anclovies anu saiuines, vlicl renu ro lave lov levels o meicuiy.
One o rle veiy Lesr isl ro ear is vilu salmon, esecially Alaskan
salmon. Ir las veiy lov levels o meicuiy, ligl levels o Omega-3
arry acius, anu is one o rle ev isl virl rle viral leair nuriienr,
CoQ10. Avoiu aim-iaiseu oi Arlanric salmon, vlicl conrain liglei
levels o meicuiy anu PCBs (esriciues) rlan vilu vaiieries.
I you carcl isl youisel, you can cleck virl local isl auvisoiies.
You may also cleck rle Lnviionmenral Piorecrion Agency veLsire ar
vvv.ea.gov oi lisrs o sae ieslvarei isl in local aieas.
Ir`s also imoiranr ro ieaie isl in a vay rlar ieseives rleii leair-
lealrly Omega-3 ars. A iecenr sruuy in Ciicularion olloveu 4,000
airicianrs moniroiing rleii leair lealrl oi nine yeais. 1lose vlo
are iieu isl aileu ro iea any o rle leair-iorecrion Leneirs noi-
mally associarion virl isl consumrion.
S
1lis alies ro rle isl
sanuvicl ar rle uiive-rliougl. Insreau o cloosing iieu, close isl
ieaieu Ly Lioiling, Laking, oi giilling.
{ K - Sruuies
ounu rlar S eicenr o all vegeraiians on a vegan uier lave sky-ligl
lomocysreine levels anu aie ueicienr in Viramin B12, urring rlem ar
iisk o suuuen leair uearl.
9
Reseaicleis comaieu lomocysreine
levels in vegeraiians, vegans, anu omnivoies. (1le vegeraiians are
uaiiy anu eggs Lur no mear, clicken, oi isl, vegans ear no animal
iouucrs o any kinu, omnivoies ear anyrling rley like.) Comaieu ro
rle omnivoious giou, lomocysreine levels veie giearei rlan 50
eicenr liglei in rle vegan giou.
1le vegeraiians lau auuirional ueiciencies as vell. Vegans anu vege-
raiians uiu nor consume auequare amounrs o rle essenrial amino
aciu merlionine, uue ro rle lovei merlionine conrenr in lanr io-
reins veisus animal ioreins. Since viramin B12 uoesn`r occui in
lanrs anu ir is essenrial ro rle luman uier, all vegeraiians rlar uo nor
eecrively sulemenr suei iom lov levels o viramin B12. In rlis
sruuy, viramin B12 levels veie lov enougl ro Le clinically ueicienr in
S eicenr o rle vegans, 26 eicenr o rle vegeraiians, Lur none o
rle omnivoies.
1le nevs gers voise. Vegeraiians renu ro uevelo seveie ueiciencies
o Coenzyme Q10. CoQ10 is ioLaLly rle mosr imoiranr single
nuriienr oi youi leair, as you`ll uiscovei in clarei S, Lneigize youi
Heair: 1le îiacle o Coenzyme Q10. Ir ioviues ligl-eneigy ourur
oi youi leair anu Liain, anu iorecrs rlem iom uamage iom oxi-
uarion. 1le Lesr souice is ieu mear, esecially vilu game anu oigan
mear. O rle rlousanus o arienrs seen ar rle Cenrei oi Healrl anu
Wellness, vegans lave rle veiy lovesr levels o CoQ10.
{ 1leie aie some vlo Lelieve rlar uaiiy consumrion
causes a gioving lisr o mouein uay malauies, iom ligl Lloou ies-
suie ro airliiris. I you cannor uigesr rle caiLolyuiare lacrose, you
knov ro avoiu uaiiy. Ioi rle majoiiry rlougl, uaiiy can ioviue io-
rein vlicl may ourveigl orlei conceins. A 10-yeai Haivaiu êuical
Sclool sruuy slovs rlar iegulai consumrion o uaiiy iouucrs
loveis rle iisk o leair uisease anu rye II uiaLeres. 1le ieseaicleis
concluue, milk is a goou souice o iorein, anu may lel ro ievenr
seiious lealrl ioLlems.
10
In anorlei sruuy, scienrisrs comaieu a giou o men vlo uiank milk
virl a giou o men vlo uiank an equal amounr o a caiLolyuiare
eioimance uiink. Borl gious lireu veiglrs oi 10 veeks. In rle
enu, rle milk giou gaineu moie muscle.
11
Beoie ve lau eioi-
mance-enlancing soirs uiinks anu non-uaiiy, lov-ar, soy iorein
ovuei slakes, ve lau olu-aslioneu milk. Once again, ieseaicleis
lave ounu rlar naruial is Lerrei.
l 95
Wlen you Luy milk anu orlei uaiiy iouucrs, look oi rle oiganic
laLel. Haimul animal lusLanuiy iacrices comiomise rle orenrial
qualiry o iocesseu milk. Piocesseu milk renus ro Le conraminareu
virl unlealrly anriLiorics anu loimones, anu ir las rle viong Lal-
ance o Omega-3 anu Omega-6 arry acius. Senu a ev cenrs moie
anu Luy oiganic uaiiy iouucrs, youi lealrl is one o rle Lesr invesr-
menrs you`ll evei make. Rav, unasreuiizeu milk is even Lerrei i you
lave access ro a aim.
{ - Seveial sruuies slov rlar rlose vlo ear nurs aie less likely
ro uie iom leair uisease rlan rlose vlo uon`r ear nurs. One sruuy in
rle - a 1-yeai ieviev o ovei 21,000
men, slovs rlar nur eareis aie 50 eicenr less likely ro uie iom leair
ilyrlm ioLlems anu 30 eicenr less likely ro uie iom leair uisease
rlan non-nur eareis aie. ên vlo are aLour an ounce o nurs rvice a
veek slov rle mosr avoiaLle iesulrs. 1le Omega-3 arry acius in rle
nurs may iorecr rle leair.
1le US Ioou anu Diug Auminisriarion nov allovs nur manuac-
ruieis ro rour rle lealrl Leneirs o nurs on rleii laLels. Walnurs,
ecans, israclios, almonus, anu lazelnurs eaineu Liagging iiglrs oi
rleii ackage laLels.
Don`r look oi lealrl Leneirs iom eanurs. Peanurs aien`r ieal nurs,
rley uon`r giov on riees. Peanurs aie similai ro oraroes in rlar rley
aie Lorl ruLeis rlar giov unueigiounu. In auuirion, eanurs uon`r
lave rle leair lealrly Omega-3 ars o nurs.
Avoiu nurs rlar conrain iocesseu ingieuienrs, sucl sugai coarings,
airiicial colois, anu ieseivarives. Lasrly, cleck rle laLel oi rle rye
o oil useu ro iocess rle nurs. âny manuacruieis cook nurs in
eanur oil, vlicl is inlammaroiy. Look oi nurs ieaieu virl sa-
lovei, sesame oi no oil insreau.

Piocesseu caiLolyuiares, esecially sraicly ones, make you ar anu uis-
easeu. Ger youi caiLs iom uniocesseu vegeraLles rlar giov aLove giounu
anu ski rle giains anu oraroes.
{ - Wlar makes one oou Lerrei oi you rlan
anorlei. Dieienr oous conrain uieienr nuriienrs, o couise, Lur
rle Louy lanules rlem uieienrly. Ioi examle, all caiLolyuiares
conrain oui caloiies ei giam, Lur rley can lave viluly uieienr
eecrs on rle Louy`s Lloou sugai levels.
Plorosynrlesis in lanrs Luilus caiLolyuiares. 1leie aie seveial oims:
Simle sugais (sucl as loney, iuir sugai anu raLle sugai)
Sraicles oi comlex caiLolyuiares (incluuing vegeraLles, sucl as
caiiors, oraroes, anu yams, anu vlole giains, sucl as iice, coin,
anu vlear)

âny lave arrackeu ligl iorein uiers unuei rle misraken norion
rlar rley ueciease Lone uensiry. Lovei Lone uensiry is an associareu
acroi in ueveloeu counriies Lur nor causeu Ly iorein inrake. 1lar
alse Lelie ails ro accounr oi rle veiy ligl iorein inrake anu sriong
Lones voilu-viue ielisroiic eoles anu mouein lunrei-garleieis.
ov a nev, 3-yeai sruuy o 342 eole ovei rle age o 65 ounu
ligl-iorein uiers acrually lel ievenr anu ieveise Lone loss.
Accoiuing ro a sruuy in rle
, eole vlo lau auequare calcium anu ligl iorein inrakes
lau rle liglesr Lone uensiries. 1le ieseaicleis concluue rlar iorein
lels rle Louy aLsoiL calcium, vlicl in ruin negares rle auveise
aecrs iorein may lave on calcium loss iom rle Lones. Ioi sriong
Lones anu a lealrly leair, ear youi iorein.
l 9
IiLei (cellulose oi lemicellulose, rle inuigesriLle iouglage ounu
in uniocesseu caiLolyuiare-conraining oous)
1le Louy conveirs all uigesriLle caiLolyuiares inro glucose oi Lloou
sugai. 1len rle ancieas kicks inro geai, iouucing insulin ro move rle
Lloou sugai inro rle cells ro use oi eneigy. 1le Louy sroies any excess
as glycogen in rle livei anu muscles oi as Louy ar.
Recenr sruuies lave ounu a link Lerveen iocesseu sraicles anu leair
arrack. All giains musr Le iocesseu Leoie ve lumans can ear rlem.
âny sruuies, incluuing a iecenr one iom Sain, link iocesseu
sraicles ro leair arracks.
12
1lese iocesseu sraicles can come iom
lasagna, Lieau, cookies, saglerri, izza, ciackeis, clis, anu ceieals.
1lese oous cause an unnaruial suige in Lloou sugai. Youi Louy
iesonus Ly seciering excessive insulin unril youi Lloou sugai ieruins ro
noimal. Because rleie is so mucl glucose riglrly ackeu inro rlese
sraicles, youi Louy secieres moie insulin oi a longei rime rlan i you
are souices o simle sugais sucl as iuir. 1lis iolongeu anu excessive
ielease o insulin makes us ar, anu ir causes leair uisease.
CaiLolyuiares vaiy in lov ligl anu asr rley iaise Lloou sugai levels.
1le liglei rle Lloou sugai level anu rle asrei rle iise, rle liglei rle
glycemic inuex scoie. Reseaicleis calculare rle glycemic inuex Ly
eeuing 100 giams o rle oou in quesrion ro a volunreei anu measuiing
lis oi lei Lloou sugai eveiy lal an loui. 1ley rlen comaie rlese
numLeis ro rle Lloou sugai iouuceu Ly ingesring rle same amounr o
glucose solurion (sugai varei). Ioi examle, a eacl las a glycemic
inuex o 40. 1lar means rlar ir iouuces a Lloou sugai level rlar is 40
eicenr o rle Lloou sugai level iouuceu Ly uiinking rle same amounr
o sugai varei.
1le lovei rle glycemic inuex, rle less imacr a oou vill lave on youi
Lloou sugai. You can use rle glycemic inuex ro lel you make vise
oou cloices.
{ 1le olloving clair assigns a glycemic inuex scoie
ro common caiLolyuiares Laseu on lov mucl rle oou sikes Lloou
sugai levels. 1le lisr is a samling o oous resreu in a clinical serring.

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I you look ar gious o oous rogerlei anu comaie rleii glycemic
inuexes, you can make suiiising uiscoveiies. orice rlar glycemic
inuex las lirrle ro uo virl sveerness. Veiy sveer cleiiies lave a lov
inuex o 22, vlicl is less rlan one rliiu rle inuex o vlole vlear
Lieau! orice rlar all rle liglesr glycemic oous aie iouucrs maue
iom giains oi ruLeis (vlicl giov Lelov rle giounu). 1le sraicliesr
o all oous, coin Lieau anu oraroes, lave glycemic inuexes giearei
rlan 100, meaning youi Lloou sugai vill go liglei vlen you ear rlese
sraicles rlan i you uiank an equal amounr o sugai varei. 1link o
rle glycemic inuex as a measuie o sraicliness, nor sveerness.
One moie inreiesring uiscoveiy, ar in a oou loveis irs glycemic inuex.
Clocolare cake virl clocolare icing las one lal rle inuex o a lov-ar
Lagel. Since rle renuency o a oou ro make you ar is irs glycemic
inuex comLineu virl lov mucl o ir you ear, rlese uiscoveiies aie ieal
ievelarions, anu rley go a long vay ro exlaining rle uiiculry virl
ieuucing youi Louy ar on a lov-ar uier.
1lis glycemic inuex may seem comlicareu, Lur ir all Loils uovn ro a
ev simle guiuelines:
Avoiu giains, incluuing vlole giains. Ceieals aie no moie nar-
uial ro youi uier rlan is rle Lox rleyìe solu in.
Avoiu oraroes anu orlei ruLeis rlar giov Lelov giounu.
Lar veggies rlar giov aLove rle giounu.
Don`r ear coin. Ir is a giain.
Don`r or oi lov-ar vaiieries o iocesseu oous.
Don`r ear oous virl auueu sveereneis.
Cloose ligl-iLei oous. IiLei slovs uigesrion, so rle sugai in
iLei-iicl oous renus ro lir youi Lloou srieam slovly.
-
Iar uoes nor sike youi Lloou sugai oi insulin. aruial ars aie a
lealrly air o a Lalanceu uier. Ger youi ar iom iee-iange oi giass-eu
animals, eggs, nurs anu uniocesseu vegeraLle oils. 1lese aie some o rle
lealrliesr oous you can ear, nor lealrl lazaius.
l 101
1le lealrl Leneir o naruial ars comes iom rleii Lalance o Omega-3
anu Omega-6 arry acius. Omega-3 arry acius aie a rye o olyunsaru-
iareu ar rlar lave a avoiaLle eecr on rle leair. Sruuies slov rlar
Omega-3s ievenr iiiegulai leairLear, ieuuce aireiial laque, ueciease
Lloou clorring, lovei Lloou iessuie, anu minimize inlammarion. Omega-
6 arry acius ounu in many iocesseu oous inreieie virl rle unc-
rioning o Omega-3s.
As is oren riue in naruie, Lalance is essenrial. Oui Louies neeu Lorl
Omega-3s anu Omega-6s, Lur ve neeu rlem in rle iiglr iarios. Ioi mosr o
rle rime lumans lave Leen on Lairl, ve are oous conraining Omega-6`s
anu Omega-3`s in a iario o aLour 2:1. Hovevei, ovei rle lasr 5 yeais in
oirl Ameiica, Omega-6`s in rle uier lave soaieu anu nov rle iario is
20:1. 1le aveiage Ameiican ears ren rimes as mucl Omega-6 as is lealrly.
1le main souices aie vegeraLle oils, iocesseu oous, anu giain-eu mear.
1lar is vleie rle lealrl guius o rle 19S0s maue anorlei Lig misrake.
1ley misrook rle leair uisease culiir ro Le ieu mear Lecause Wesrein live-
srock las an unlealrly Omega-6: Omega-3 arry aciu iario o 20:1. 1ley
nevei Lorleieu ro exlain vly narive eole vlo are aLour S5 eicenr o
rleii caloiies as vilu ieu mear lackeu mouein leair uisease.
I you measuie Omega-6s anu Omega-3s in vilu iange oi giass-eu ani-
mals, you ger a uiamarically ieveiseu anu leair lealrly iario o 0.16 ro 1.
Srareu anorlei vay, rle culiir isn`r rle ar naruial ro ieu mear, ir`s rle
enviionmenr iouucing rle clangeu ar in mouein aimeu ieu mear. Ir
ruins our rlar naruie las comLineu rle Lesr souice o qualiry iorein virl
rle Lesr souice o leair lealrly Omega-3 ars ar leasr vlen animals aie
eimirreu ro ear rleii naruial vilu uier. I you ear oiganic mears anu avoiu
iocesseu oous you can iesroie a moie lealrlul Lalance o arry acius.
Avoiu 1ians Iars. A geneiarion ago, oou manuacruieis concocreu
rians ars rliougl a iocess calleu lyuiogenarion. 1ians ars inciease
slel lie anu sraLilize oous. Bur rlis iocess also clanges rle Liolog-
ical uncrion o youi essenrial arry acius.
1ians ars luik in rle majoiiry o rle iocesseu oous on sueimaiker
slelves iom riears like clocolare-clunk cookies, Kiisy Kieme
uouglnurs, anu cleese cuils ro iesumeu lealrly oous like gianola
Lais, mulrigiain snack clis, lov-ar cookies, anu ligl-iLei Lieakasr
ceieals. Woise yer, many oous virl rians ars Leai laLels Liagging
rlar rley conrain lov clolesreiol oi lov saruiareu ar.
1ians ars vieak lavoc on clolesreiol levels. 1ley iaise LDL (Lau)
clolesreiol anu ieuuce HDL (goou) clolesreiol, vlile ar rle same
rime incieasing riiglyceiiues. 1ians ars also conriiLure ro leair uis-
ease. In 2001, rle Biirisl meuical jouinal uLlisleu a com-
ielensive Durcl sruuy auuiessing rle eecrs o consuming rians arry
acius. Reseaicleis ounu rlar rians arry aciu inrake is uiiecrly associ-
areu virl an incieaseu iisk o coionaiy leair uisease.
1ians ars lave no lace in youi uier. Ioou manuacruieis auu rlese ro
youi oou virlour youi consenr. We aie unvirring airicianrs in an
exeiimenr virl oui oou suly. 1lese laimul rians ars riiggei
leair uisease anu auuirional lealrl ioLlems.
By ]anuaiy 1, 2006, rle laLels on oous anu uieraiy sulemenrs musr
conrain a line rlar lisrs rle amounr o rians ar in rle iouucr.
Alrlougl some manuacruieis alieauy sraireu ro incluue rians ar
inoimarion, cuiienrly rleie is no iequiiemenr rlar rley uo so. 1ians
ars aie ounu in mosr (Lur nor all) maigaiines, ciackeis, cookies,
asriy iouucrs, snack oous, iozen uinneis, Lieaus, some ceieals, rle
oil useu oi uee-iying in asr-oou iesrauianrs anu orlei oous.
Avoiu oous rlar lisr lyuiogenareu oi airially lyuiogenareu veg-
eraLle sloirening oi vegeraLle oil among rle ingieuienrs.
Avoiu all iocesseu lov-ar oous. I a ackage Leais a lov-ar
laLel, avoiu ir. Ir is ioLaLly Lau oi youi leair. ânuacruieis auu
moie caiLs ro comensare oi rle loss o rasre causeu Ly iemoval o
rle ar. Anu rle auueu caiLs aie rle voise kinu o ieineu, iocesseu
caiLs rle majoi cause o leair uisease. In a sruuy o S0,000 nuises,
Haivaiu ieseaicleis calculare rlar suLsriruring an equal numLei o
caloiies o caiLolyuiares oi rle olyunsaruiareu ars incieases rle
iisk o leair uisease Ly ovei 50 eicenr. Removing rle naruial ars
anu auuing caiLolyuiares is Lau oi youi leair.
13
l 103
NM -
Generically alreieu oous aie nor rle sru o science icrion. 1lese oous
aie on oui gioceiy sroie slelves iiglr nov. In acr, Ly rle US Deairmenr
o Agiiculruie`s ovn esrimares, an asrounuing 0 eicenr o iocesseu
oous solu in rle Unireu Srares conrain generically mouiieu oiganisms
(GÔ). You ioLaLly ear rlese oous eveiy uay, Lur you may nor knov ir
Lecause rle USDA uoesn`r iequiie oou manuacruieis ro rell you i rleie
aie GÔs in youi oou.

1le ieal ioLlem virl asr oou is nor rlar ir las roo mucl ar.
1le ieal ioLlems aie rlar ir conrains man-maue rians ars, ir`s loaueu
virl iocesseu caiLs, rle isl, clicken, anu oraroes aie iieu in
iocesseu oils, anu rle ieu mear comes iom giain-eu, airiicially
mainraineu anu arreneu animals.
Wlar can you uo.
I you vanr goou nuriirion in a luiiy, rle selecrion ar Bosron
âiker las lirrle rians ars oi iocesseu caiLs, anu rleie aie seveial
ligl-iorein cloices. I you rlink you musr ear ar one o rle asr-oou
clains, leie aie ris ro ollov:
Cloose rle leanesr ieu mear.
Cloose giilleu isl oi clicken ovei iieu.
Ski rle rians ar conraining salau uiessing.
1liov rle Lun in rle gaiLage.
Ski rle vegeraLle oil cookeu iies.
Diink varei virl youi luncl.
I ossiLle, sro Ly a local sueimaiker oi seaoou iesrauianr. You
can ick u a mucl lealrliei meal in aLour rle same amounr o rime.
Suiiiseu. You may lave rlouglr rle USDA iequiies laLeling o generi-
cally mouiieu oous so you coulu cloose i you vanr ro ear rlem. or rlis
rime.
IlavSavi vas rle iisr oou iouucei ro inriouuce generically mouiieu
oous vlen rley iouuceu rleii nev anu imioveu romaro in 1994. A
Liorecl comany inseireu a oieign gene iom a isl inro rle romaro ro
make ir sray iesl longei. Bioengineeiing sieau ro sriavLeiiies, coin, soy-
Leans, roLacco, vlear, anu iice, among orlei oous. Anu rlese ingieuienrs
lave since maue rleii vay inro soirs uiinks, cake mix, LaLy oou, iozen
uinneis, lamLuigei Luns, ceieal, anu jusr aLour eveiy orlei oou you can
imagine.
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1le Unireu Srares is one o rle only counriies rlar riears generically
alreieu oiganisms like naruial oous:
1le US las no manuaroiy ie-maiker saery resring o GÔs.
GÔs neeu nor Le iuenriieu on oou laLels.
Oicial Ioou anu Diug Auminisriarion olicy uoes nor make a uis-
rincrion Lerveen generic engineeiing anu Lieeuing.
Heie aie a ev sres you can rake ro iegain some cloice in rle marrei.
Buy oous laLeleu non GÔ. Some manuacruieis o iouucrs
rlar uo nor conrain generically mouiieu ingieuienrs nov laLel rlem
as non-GÔ.
Call rle manuacruieis o youi avoiire oous anu ask i rley conrain
GÔs. Ler manuacruieis knov youi osirion on rle issue.
You can inu a comielensive lisr o non-GÔ anu GÔ oous ar
vvv.riueoounov.oig/gmo acrs/iouucr_lisr/-lisr.lrml.
l 105
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You`ve ioLaLly leaiu rlar uiinking moueiare amounrs o ieu vine
aeais ro Leneir youi caiuiovasculai lealrl. Bur uo orlei alcololic Levei-
ages oei similai lealrl Leneirs. Ler`s look ar rle eviuence.
{ Science las noreu rle iorecrive olylenols in ieu vine
oi seveial yeais. ev eviuence iuenriies auuirional lealrl Leneirs o
vine. A sruuy in rle 2001 issue o exlains rlar ieu vine
Llocks rle oimarion o enuorlelin-1, a clemical rlar makes Lloou
vessels consriicr anu incieases leair arrack iisk. Anrioxiuanrs in vine
also ieuuce rle oimarion o laque in Lloou vessels. ôie sruuies
inu rlar vine uilares Lloou vessels. Srill orleis suggesr vine sros
Lloou iom inaioiiare clorring.
{ Reseaicleis ar rle Univeisiry o 1exas Sourlvesrein êuical
Cenrei ounu rlar uiinking moueiare amounrs o Leei loveieu a
eison`s clance o leair uisease Ly 30 ro 40 eicenr comaieu ro non-
uiinkeis. Anorlei sruuy in in
ovemLei 1999 ounu rlar liglr ro moueiare Leei-uiinking uecieases
a eison`s iisk o laving a srioke Ly 20 eicenr.
Auuirional ieseaicl ounu rlar rle yeasr in Leei is iicl in viramin B6.
Sruuies link viramin B6 ro leair lealrl. Beei incieases viramin B6 in
Lloou lasma Ly 30 eicenr.
{ Orlei sruuies lave nor uisciiminareu Lerveen ryes o
alcololic Leveiages eole uiink. Ioi examle, rle Plysician`s Healrl
Sruuy ounu rlar men vlo lave 5 ro 6 uiinks a veek lave 20 eicenr
lovei iisk o uearl rlan rlose vlo uon`r uiink ar all. 1lose vlo con-
sumeu alcolol uaily lave a 40 eicenr ueciease in rle iisk o caiuio-
vasculai uisease. Bur you can lave roo mucl o a goou rling. 1le
sruuy also ounu rlar men vlo uiink moie rlan rvo uiinks a uay
lave a liglei iisk o uearl.
1le Caiuiovasculai Healrl Sruuy ounu a similai link Lerveen alcolol
anu srioke. 1le sruuy, uLlisleu in a 2001 issue o , olloveu 3,660
eole ovei age 65 oi 2 yeais. Peole vlo uiink Lerveen one anu six alco-
lolic uiinks ei veek lave a lovei inciuence o srioke anu Liain aLnoimal-
iries comaieu ro rlose vlo uo nor uiink ar all.
Alcolol can also lovei youi iisk o ueveloing uiaLeres. In a 2001 issue
o rle meuical jouinal - ieseaicleis ieoireu rle iesulrs o a 12-
yeai sruuy o 4,000 men iom age 40 ro 5 rlar examineu rle associarion
o alcolol virl uiaLeres. 1le conclusion: men vlo uiink 1.5 uiinks a uay
lave a 36 eicenr lovei iisk o ueveloing uiaLeres. ôueiare alcolol
inrake may imiove rle sensiriviry o insulin anu lovei Lloou sugai levels.
I you cuiienrly uo nor uiink alcolol, uon`r srair nov jusr ro iorecr
youi leair. 1leie aie moie imoiranr sres you can rake ro Leneir youi
caiuiovasculai lealrl. I you cuiienrly uiink, uo so in moueiarion. In viiru-
ally all o rle sruuies on alcolol use, only moueiare uiinkeis, rlose vlo
consume one oi rvo uiinks ei uay, renu ro Leneir.

o uouLr aLour ir, clean uiinking varei is viral ro goou lealrl. Warei
accounrs oi 60 eicenr o youi roral Louyveiglr anu 5 eicenr o youi
muscle rissue. Ir riansoirs nuriienrs ro youi cells anu caiiies avay vasre.
14
Warei is youi Louy`s mosr essenrial nuriienr.
Bur Lorrleu varei is also Lig Lusiness. A geneiarion ago, no one
uieameu rlar Ameiicans voulu someuay ay moie oi varei rlan rley uo
oi gasoline, Lur ve uo. 1le mulri-Lillion, Lorrleu-varei inuusriy lays on
rle uLlic`s eais o conraminarion. Don`r Luy inro rle lye. Ir is ossiLle
ro ger sae varei iom youi ra.
Iiisr, iememLei rlar varei is nor naruially uie.
In rle enviionmenr, varei aLsoiLs oi uissolves mineials as ir lovs in
srieams, sirs in lakes, oi ilreis rliougl layeis o iock anu soil in rle
giounu. âny o rlese suLsrances, like rle mineials calcium anu magne-
sium, ioviue nuriienrs anu enlance rasre.
15
Oui varei uiiicarion lanrs ilrei many imuiiries our o oui ra
varei Leoie ir ieacles rle aucer. 1le US Lnviionmenral Piorecrion
l 10
Agency monirois municial varei sulieu oi moie rlan S0 ossiLle
conraminanrs. Hovevei, rle LPA resrs varei sulieis, nor inuiviuual
lomes. Conraminarion o varei is srill ossiLle arei ir leaves rle riearmenr
lanr. 1le giearesr iisks o conraminarion aces eole vlo live virlin ive
miles o aimlanus (uue ro rle iisk o esriciue conraminarion) anu rlose
vlo live in lomes Luilr Leoie 19S6 (rlese louses may lave leau ies oi
soluei rlar can leacl leau inro youi varei). I you live in an oluei lome oi
in an agiiculruial aiea, resr youi ra varei.
Don`r assume rlar Lorrleu varei is alvays saei rlan ra varei. Desire
eueial, srare, anu inuusriy iegularions, conraminanrs somerimes sneak inro
Lorrleu varei. 1le aruial Resouices Deense Council (RDC) conuucreu
a oui-yeai sruuy, resring moie rlan 1,000 Lorrles o 103 Lianus o Lorrleu
varei. One rliiu o rle vareis resreu conraineu conraminanrs o synrleric
oiganic clemicals, Lacreiia, anu aisenic. Some samles exceeueu allovaLle
limirs unuei eirlei srare oi Lorrleu-varei-inuusriy sranuaius.
16
Wanr ro
knov lov vell youi avoiire Lianu uiu. Viev rle RDC`s resr iesulrs ar
vvv.niuc.oig/varei/uiinking/Lv/aa.as.
You can also oiger rle auvice ro uiink uisrilleu varei. Long-reim use o
uisrilleu varei can leau ro mineial ueiciencies rlar can cause leair Lear
iiiegulaiiries anu laii loss.
1
Don`r cook virl uisrilleu varei eirlei, cooking
virl rlis mineial-uelereu varei uiavs many o rle nuriienrs our o oou.
--
In iecenr yeais, exeirs quesrioneu rle saery o varei solu in lasric Lor-
rles. Lviuence suggesrs rlar olycaiLonare lasric is roxic Lecause ir conrains
Bislenol A (BPA). A sruuy ieoireu in ounu exosuie ro
BPA iesulreu in Liirl aLnoimaliries in mice. Alrlougl rle eecr on lumans
iemains unknovn, mice anu lumans lave a veiy similai cell uivision iogiam
oi eggs.
1S
Ar rlis oinr, rleie aien`r any conclusive sruuies uocumenring rle
saery oi roxiciry o many lasrics. One rling is cleai, lovevei, rlese lasrics
uo nor exisr in naruie. 1o Le on rle sae siue, i you Luy varei, Luy ir in glass
Lorrles.
I you vanr ro imiove rle saery o youi ra varei, rake rle olloving sres:
Requesr a varei qualiry ieoir iom youi varei suliei.
1esr youi varei. Warei kirs aie availaLle ro resr oi Lacreiia, leau, es-
riciues, niriares, niriires, clloiine, PH, laiuness, anu aisenic.
ReasonaLly iiceu kirs aie availaLle ar vvv.vareisaeresrkirs.com
anu vvv.quickack.com.
Ler rle varei iun a ev seconus arei you ruin on rle ra Leoie
illing youi varei glass.
I youi ra varei neeus imiovemenr, consiuei using a caiLon-Llock
ilrei. Look oi a ilrei rlar iemoves airicles rlar aie less rlan oi
equal ro one micion in uiamerei oi iorecrion iom aiasires.
I you vanr ro uiink Lorrleu varei:
Cloose glass Lorrles.
Look on rle Lorrom o rle conraineis oi rle iecycling coue. Avoiu
iecycling coue # oi olycaiLonares.. Recycling coues #1, #2, anu #4
uenore olyerlylene, #5 inuicares olyioylene. Use lasrics only
vlen necessaiy.
Sroie Lorrleu varei avay iom sunliglr anu avay iom louselolu
clemicals.
Don`r ieuse Lorrles. Avoiu ieilling varei Lorrles ro ievenr Lacreiia
giovrl anu conraminarion.
K
You`ve maue vise oou cloices. You`ve come u virl uelicious anu
insiiing iecies. ov all you lave ro uo is ieaie youi oou ioeily.
You can srill ger inro riouLle i you ollov convenrional auvice!
You`ve ioLaLly leaiu rlar mear isn`r sae unless you cook ir unril ir`s
Liovn. Once again, rlis auvice is uangeiously viong. Oveicooking oou
uenaruies ioreins, Lieaks uovn viramins, anu iemoves nuriienrs. Srill
voise, cooking ar ligl remeiaruies riiggeis a clemical ieacrion calleu gly-
carion.
Glycarion Linus iorein anu glucose molecules in rle Louy. Ir iesulrs in
a uisiguieu iorein assemLly oi a glycoroxin. As glycoroxins accumulare
l 109
in youi cells, rley senu our clemical signals rlar cause inlammarion. In
auuirion, rlese aLnoimal ioreins uo nor iegeneiare, rley iemain uamageu
oievei. 1lis iocess conriiLures ro iemaruie aging anu uisease. Conuirions
associareu virl glycarion anu inlammarion incluue aging, uiaLeres, cancei,
airliiris, caiuiovasculai uisease, anu Alzleimei`s uisease.
Wlen ve oveicook oous, laige amounrs o glycoroxins collecr in rle
oou. A nev sruuy uemonsriares rlar i ve ear rlese oous, rle glycoroxins
riansei ro oui rissues. Reseaicleis ar rle ^r. Sinai Sclool o êuicine
evaluareu rvo gious o eole vlo lau uiaLeres. One giou are a uier
lov in glycoroxins, anu rle orlei giou are a uier ligl in glycoroxins. Arei
only rvo veeks, rle ligl-glycoroxin giou lau u ro 100 eicenr moie
glycoroxins in rleii Lloou anu uiine rlan rlose vlo are rle lov-glycoroxin
uier.
19
Cleaily, glycoroxins riansei iom youi oou inro youi Louy.
1o make marrei voise, oveicooking uenaruies many imoiranr nurii-
enrs in oou. One o rle Lesr examles is CoQ10. You neeu CoQ10 oi
lealrly uncrioning o all o rle majoi oigans in youi Louy. Oveicooking
mear uesrioys CoQ10.
1o avoiu glycarion, kee rle olloving ris in minu:
Cook oou ar lovei lear. Lov lear uoesn`r lave ro mean lov rasre.
Use lenry o sices anu iesl leiLs ro Loosr rle rasre o meals.
Wlen cooking, iely on sreaming, sreving, Loiling, oacling, anu oven
Laking. Limir liglly iieu oi claiieu oou ro no moie rlan a coule
o rimes a veek.
âiinare youi mear. Wlen you Lioil anu even i you occasionally
clai oou rle moisruie iom rle maiinaue slovs uovn rle iocess
o glycarion. (Coinciuenrally, oou usually rasres Lerrei vlen ir`s
juicy.) Some avoiire maiinaues incluue olive oil, vine, gailic, vinegai,
cirius juice, anu ciusleu romaroes in any comLinarion.
1ake a cainosine sulemenr. Reseaicleis uiscoveieu rlar sule-
menral cainosine lels ievenr glycarion. A iecenr laLoiaroiy sruuy
slovs rlar sulemenral cainosine lays a iole in uisosing o gly-
careu ioreins in rissues.
20
1le iecommenueu uose is 1000 milligiams
o cainosine uaily ro minimize glycarion.

Wlile you can senu a oirune on iime curs anu seaoou uelicacies,
you uon`r lave ro you can ear vell on a Luuger.
{ - Wlen I vas in college, I neaily liveu on eggs, rle eiecr
oou. Lven i you Luy oiganic eggs ar $3.00 a uozen, you aie senuing
only 25 cenrs an egg, oi less rlan a uollai oi a veiy illing meal o rle
liglesr qualiry iorein.
{ 1aking youi luncl anu earing moie lome-cookeu meals
is a lor moie economical anu Lerrei oi you rlan earing our. I you
slo accoiuing ro rle guiuelines, you knov oi suie vlar youìe
earing.
{ - - Avoiu iocesseu anu snack oous rlar can
iack u rle Lucks, caloiies, sraicles anu rians ars. urs make veiy
sarisying anu nuriirious snacks anu an ale, eai oi eacl makes
some o rle leasr exensive snacks.
{ -- 1leie aie secials even oi oiganic oous.
{ - I youi ra
varei resrs sae, you can save money iom nor laving ro Luy Lorrleu
varei.
Laring vell ioviues you virl rle eneigy ro live a qualiry lie, lels you
aclieve anu iesroie youi lealrl, anu ieuuces meuical Lills ovei rle long
laul. Lniicl youi lie, invesr in goou lealrl.

1le US Deairmenr o Agiiculruie`s Ioou Pyiamiu is a oimula
oi uieraiy uisasrei. Ir iecommenus rlar Ameiicans ear 6 ro 11 seiv-
ings o giain iouucrs eveiy uay. Giains, as uesciiLeu eailiei in rlis
clarei, conriiLure ro oLesiry anu leair uisease. Ir`s no vonuei rlar
accoiuing ro rle arional Cenrei oi Healrl Srarisrics, 61 eicenr o
Ameiicans aie nov oveiveiglr.
l 111
1le Haivaiu Sclool o êuicine arremreu ro uuare rle yiamiu
Ly auvising only vlole giains. 1lis svircl is lealrliei oi orlei iea-
sons, Lur vlole giain Lieau acrually sikes Lloou sugai levels jusr as
mucl as vlire Lieau. - ieoireu a
sruuy comaiing sraicles anu veiglr. SuLjecrs vlo are a lov-sraicl
uier veigleu maikeuly less rlan rlose vlo are a ligl-sraicl uier.
21
In auuirion ro rle excess giains, Lorl yiamius lack eecrive
amounrs o lealrly iorein. Piorein is imeiarive ro aclieve orimal
veiglr anu avoiu oLesiry. A iecenr airicle in ---
-- - ieoireu rlar a ligl-iorein uier
uecieaseu rle iisk o oLesiry. 1lis sruuy also iuenriieu rle meclanism
rlar links iorein anu ar iouucrion. 1le ieseaicleis uiscoveieu rlar
rle ligl-iorein uier incieases a suLsrance calleu PAI-1 in rle Lloou.
1le scienrisrs Lelieve rlar PAI-1 rlen uiiecrly inliLirs rle iouucrion
o ar.
22
Ioi rlese ieasons, consiuei ruining rle USDA oou yiamiu on irs
leau. Look ar rlis veision o rle oou yiamiu:
-
-
--
P - -
-
-
--
--
-
-
-

--

{
Lar iorein ar eveiy meal.
Cloose iee-aimeu mear anu oulriy.
Lar seaoou, esecially Alaskan oi vilu salmon.
Diink oiganic milk.
{
Lar lov-glycemic oous. All ieal vegeraLles anu Leiiies aie
okay. O1L: oraroes (ruLeis) anu coin (giain) aie nor
vegeraLles.
Avoiu ligl-glycemic oous. Do nor ear giain iouucrs
(ceieals).
{
Inciease Omega-3 ars. Goou souices o Omega-3s
incluue giass-eu ieu mear, isl, olives, eggs, nurs, anu
avocauos. O1L: Peanurs aie nor riue nurs.
Deciease Omeage-6 ars.
Avoiu all rians ars.
{ - -
Avoiu generically mouiieu oous.
Avoiu all lov-ar ackageu oous.
Do nor oveicook youi oous.
l 113
1 Hunninglake DB, âki KC, Kvireiovicl PO ]i, er al. Incoioiarion o leau ieu
mear inro a arional Clolesreiol Luucarion Piogiam Sre I uier: a long-reim ian-
uomizeu clinical riial in iee-living eisons virl lyeiclolesreiolemia.
. 2000 ]un, 19(3):351-360.
2 Yuukin ]. er al. Sugai Consumrion anu ^yocaiuial Inaicrion. 192:
296-29.
3 Gurieiiez ^, Aklavan ^, ]ovanovic L anu Pereison C^. Uriliry o a sloir-reim
25' caiLolyuiare uier on imiioving glycemic conriol in rye 2 uiaLeres mel-
lirus. . 199S Dec, 1(6):595-600.
4 Deming D^, Boileau AC, Lee C^ anu Liuman ]W ]i. Amounr o uieraiy ar anu
rye o soluLle iLei inueenuenrly mouulare osraLsoirive conveision o Lera-
caiorene ro viramin A in ôngolian geiLils. 2000 ov,
130(11): 2S9-296.
5 Sveuisl Scienrisrs Iinu Cancei Agenr in Srale Ioous. - -: Aiil 23,
2002.
6 RoLinson ]. -- - -. Vaslon Islanu Piess: WA 2000, g. 10.
Iiencl P, Sranron C, Lavless I, er al. Iarry aciu comosirion, incluuing conju-
gareu linoleic aciu, o inriamusculai ar iom sreeis oeieu giazeu giass, giass
silage, oi concenriare-Laseu uiers. . 2000 ov,
S(11):2S49-2S55.
S ôzaaiin D, Lemairie R, ]ullei LH, er al. Caiuiac Leneirs o isl consum-
rion may ueenu on rle rye o isl meal consumeu: rle Caiuiovasculai Healrl
Sruuy. . 2003 âi 1S, 10(10):132-13.
9 Kanaucli ^, 1sujimoro anu Haslimoro 1. Auvanceu glycarion enu iouucrs
in nonuiaLeric arienrs virl coionaiy aireiy uisease. - . 2001 Se,
24(9):1620-1623.
10 Peieiia Â, ]acoLs Di ]i, Van Hoin L, er al. Daiiy consumrion, oLesiry, anu
rle insulin iesisrance synuiome in young auulrs: rle CARDIA Sruuy.
--. 2002 Ai 24, 2S(16): 20S1-20S9.
-
11 Puglisi ]., er. Al. - -, ASC^ Coneience, 2002, #2S9.
12 Seiia-âjem L, RiLas L, 1iesseiias R, er al. Hov coulu clanges in uier exlain
clanges in coionaiy leair uisease. 1le Sanisl aiauox.
. 1995 ]un, 61(6 Sul):1351S-1359S.
13 Sramei ^], Hu IB, ânsen ]L, er al. Piimaiy ievenrion o coionaiy leair
uisease in vomen rliougl uier anu liesryle. .
2000 ]ul 6, 343(1):16-22.
14 Boyle Â. - , ouirl Lu., Wausvoirl 2001, . 202.
15 US Lnviionmenral Piorecrion Agency, lrr://vvv.ea.gov/saevarei/uvl/con-
rams.lrm
16 aruial Resouices Deense Council, vvv.niuc.oig/varei/uiinking`nLv.as.
1 Day C. Wly I Say o ro Disrilleu Warei Only, Healrl anu Beyonu Weekly
evslerrei, ieiinreu ar lrr://vvv.meicola.com/airicle/Dier/varei/uisrilleu_
varei_2.lrm.
1S Hunr PA, Hunr KL, Susiaijo ^, er al. Bislenol a exosuie causes meioric aneu-
loiuy in rle emale mouse. . 2003 Ai 1, 13():546-553.
19 Vlassaia H, Cai W, Cianuall ], er al. Inlammaroiy meuiarois aie inuuceu Ly
uieraiy glycoroxins, a majoi iisk acroi oi uiaLeric angioarly. -
. 2002 ov 26, 99(24)15596-15601.
Liiarum in 2003 ]an 21, 100(2):63.
20 Yeaigans G anu Seiulei W. Cainosine iomores rle lear uenaruiarion o gly-
careu iorein, - - -. 2003 ]an 3,
300(1):5-S0.
21 RaLasr U, SclonLoin ] anu Kasei H. Diereric riearmenr o oLesiry virl lov
anu ligl caiLolyuiare uiers: comaiarive sruuies anu clinical iesulrs.
-. 199, 3(3):201-211.
22 Lijnen R, âiquoi L, ôiange P, er al. uriirionally inuuceu oLesiry is arrenu-
areu in riansgenic mice oveiexiessing lasminogen acrivaroi inliLiroi-1.
--- -- - . 2003 ]an 1, 23(1):S-S4.

--
r`s rime ro ie-conuirion youi leair anu lungs. Iiisr, you neeu ro oiger
mosr o vlar you`ve leaiu aLour caiuio exeicise. âny exeirs
- Lelieve rlar ro sriengrlen youi leair you musr senu louis in rle
gym eacl veek, ounuing our rle miles on rle rieaumill oi sinning youi
vleels on an exeicise Like. 1lis classic caiuiovasculai exeicise iesciirion
uoesn`r voik ro sriengrlen youi leair, anu ir causes orlei ioLlems.
You can riansoim youi leair lealrl olloving a uieienr aioacl
rlar rakes as lirrle as 10 minures a uay. 1le iarionale Lelinu rlis uieienr
aioacl ro exeicise vas exlaineu in Clarei 2, Siuesre rle Caiuio
Lxeicise ^yrl. 1lis clarei ioviues you virl a sre-Ly-sre lan ro ur
K- K- exeicise iogiam inro acrion.
Hunuieus o arienrs ar rle Cenrei oi Healrl anu Wellness lave leleu
uevelo rlis uniquely eecrive irness iogiam vlile Luiluing rleii leair
caaciry anu uncrional sriengrl. I rley can uo ir, you can, roo. Anu in a
ev sloir veeks, you`ll Legin ro see anu eel rle iesulrs.
v
- --
iogiessively cceleiaring aiuioulmonaiy xeirionv oi v
vill giauually clallenge youi leair, lungs, anu Lloou vessels ro Luilu rleii
sriengrl. (Caiuio means leair anu ulmonaiy means lungs.) 1o
accomlisl rlis, you vill uo a seiies o sloir Luisrs o exeicise virl eiious
o iesr in Lerveen. As you ger useu ro rlese Liie clallenges you vill giau-
ually inciease rleii inrensiry.
Heie aie seveial key concers ro kee in minu as you ioceeu:
--
-- means uoing a lirrle Lir moie rlis veek rlan you uiu rle
veek Leoie. Pusling jusr a lirrle Lir laiuei virl eacl exeicise session
causes youi level o irness ro imiove ovei rime. You can auu iesisrance oi
ick u rle ace. Giauually incieasing rle magniruue o rle clallenge
(iarlei rlan rle lengrl o rle clallenge) vill coacl youi Louy inro Luiluing
giearei leair anu lung caaciry ro meer any unexecreu clallenges you may
encounrei.
ieeis ro riaining youi Louy ro iesonu ro exeicise asrei.

Wlen you aie our o conuirion, ir rakes seveial minures ro ger youi
Liearling anu leair iares u. As youi lysical conuirion imioves youi
Louy geais u oi exeicise moie easily. As youi Louy auars Lerrei, you
exloir rlis caaciry ro geai u asrei Ly incieasing rle clallenge quickei.
You vill riain youi Louy ro iesonu moie quickly Ly incieasing rle
ace o exeicise soonei in eacl iogiessive voikour. Don`r srair ar ull
rliorrle, Lur ovei rime, riain youi Louy ro iesonu ro rle exeicise loau
moie quickly. Youi Louy auars ro rle incieasing quickness o rle uemanus
o youi exeicise Ly imioving rle quickness o youi iesonse.
Wly uo rlis. 1lis is rle naruial srare o exeicise. Wlerlei ieuaroi oi
iey, in rle vilu ciearuies musr Le aLle ro acceleiare ro 100 eicenr
caaciry in a single leairLear. Humans lave losr rlis aLiliry ro acceleiare,
somevlar iecenrly. ôie ro rle oinr, rlis is also rle veiy Lesr vay ro Le
ieaieu oi anu avoiu uisasrei iom rle suuuen incieases in caiuiac
uemanu rlar cause leair arracks.
-
- simly ieeis ro lov laiu you exeicise. Inrensiry is vlar you
sloulu Le moniroiing anu clanging as you Lecome ir. RememLei, oi any
-- l 11
exeicise iogiam ro conrinue ro voik ovei rime, you musr clange
somerling. I you eioim rle same exeicise in rle same vay oi moie rlan
a coule o veeks, youi Louy las alieauy auareu ro rle incieaseu uemanus.
You vill cease ro make any iogiess unless you clallenge youisel uirlei.
In rle Lelie rlar rley aie Luiluing a sriongei leair, many eole
inciease rle uuiarion o exeicise as rley Lecome moie caaLle o exeicising
longei. Bur rlink aLour ir! Youi leair alieauy las rle ulrimare enuuiance
clallenge - ir musr Lear all rle rime, even vlen youìe sleeing. Insreau o
voiking longei, sriive ro make youi leair leain ro um moie Lloou asrei
anu laiuei oi a sloir eiiou o rime.
You can use rlis iincile saely as long as you inciease rle inrensiry in
a conriolleu anu giauual vay. As youi caiuiac caaciry incieases, you can
uo moie voik virlour eeling any auuirional sriain. I you valk oi jog on
a rieaumill, aLour once a veek you sloulu ick u rle ace a lirrle oi
inciease rle sloe Ly a lirrle. I youìe eualing a Licycle, you neeu ro eual
a lirrle asrei oi auu a lirrle iesisrance.

You can also inciease rle clallenge o youi voiking Ly clanging rle
uuiarion o youi exeicise, Lur in rle oosire uiiecrion o mosr exeiciseis.
As youi level o irness imioves, you neeu ro ueciease rle uuiarion o youi
voikour. In orlei voius, you covei rle same uisrance in sloirei anu
sloirei rimes. You vill inu rlar Ly giauually sloirening youi inreivals, ir
gers easiei ro inciease rle inrensiry virl eacl session, anu incieasing inren-
siry vill conrinue ro inciease youi caaciry.
Duiing youi iesr eiious, uon`r sro enriiely Lur kee moving ar a
genrle ace as you iecovei. Liglr acriviry kees youi Lloou ciicularing ro
ielenisl youi muscles` uelereu eneigy sroies anu iemoves accumulareu
lacric aciu vasres. Sruuies slov rlar youi muscles iecovei asrei virl liglr
acriviry rlan virl comlere immoLiliry. Ioi insrance, i you siinr uuiing
youi inreival, you vill kee moving ar a valk oi genrle rior oi youi iesr
eiiou. You lave a naruial inclinarion ro uo rlis. I you lisren ro youi Louy,
you vill vanr ro kee moving arei a siinr ro valk ir o.
As you Legin youi PACL Piogiam, voik our jusr 10 ro 20 minures
eveiy orlei uay. I you aie gerring in 20 minures o exeicise, you vill vanr
ro uiviue youi 20-minure voikour inro rvo 10-minure inreivals. As you ger
inro Lerrei slae, cur youi exeicise sessions uovn ro 9 minures, iesr oi
rliee minures, rlen voikour anorlei 9 minures. exr, iogiess ro rliee six-
minure inreivals virl rvo minures o iesr in Lerveen eacl inreival. Again,
rle iincile is ro cur rle exeicise lengrl giauually as you giauually ick u
rle clallenge. 1o ger a eel oi lov iogiessively incieasing rle inrensiry as
you ueciease rle uuiarion lays our rliougl rime, rake a look ar rle raLle,
S Week Plan Ar-A-Glance on age 123.
- - -
You can use youi ulse iare, oi rle numLei o leairLears ei minure, as
youi leair`s seeuomerei. Ir rells you lov asr youìe going, anu vlerlei
you neeu ro seeu u oi slov uovn ro exeicise in youi orimal conui-
rioning zone.

- -
-- l 119
You can eecrively clallenge youi leair Ly coacling ir ro Lear ar a ace
rlar is 0 ro S5 eicenr o irs maximum sae iare. Youi maximum leair
iare is iouglly equal ro 220 minus youi age.
êasuie youi leair iare any lace on youi Louy vleie you can eel
youi ulse. 1vo easy ulse oinrs aie rle insiue viisr anu rle caioriu
aireiy in rle neck. Using a srovarcl, counr youi ulse oi ren seconus,
rlen mulrily rlar numLei Ly six ro ger rle numLei o Lears ei minure.
Ler`s say you counreu a ulse o 15 in 10 seconus. ûlrily 15 rimes 6, anu
you`ll calculare a leair iare o 90 Lears ei minure. You can also veai an
exeicise leair moniroi rlar uoes rle marl oi you, availaLle ovei rle
Inreiner anu iom mosr irness slos. You can even inu viisr varcl leair
iare monirois ar rle Lig uiscounr ueairmenr sroie clains.
Duiing exeicise, i youi ulse is less rlan youi raiger iange, seeu u oi
voik laiuei. I youi ulse is moie rlan youi raiger iange, slov uovn. Ioi
examle, ler`s suose youìe a rliiry-ive yeai olu iunning on rle rieaumill
anu youi leair is Learing 120 Lears a minure. 1o ger youi leair Learing
virlin rle raiger iange o 130-15, you ick u rle ace oi inciease rle
iesisrance. Suose larei uuiing rle voikour, youi ulse iare is 1S0. 1o ger
youi leair Learing virlin rle raiger iange o 130-15, you slov youi ace
oi ueciease rle iesisrance.

Cleck virl youi uocroi Leoie srairing an exeicise iogiam i any
o rle olloving aly ro you:
You laven`r lau a meuical clecku in moie rlan rvo yeais.
Youìe ovei 50.
Youìe moie rlan 25 ounus oveiveiglr.
You lave ligl Lloou iessuie.
You`ve lau a leair arrack, iaiu leair alirarions, oi clesr
ain arei exeicise.
Youìe raking leair meuicarion.
v
Builu youi exeicise iogiam aiounu any acriviry rlar gives youi leair
anu lungs a voikour. Svimming, Liking, sraii-sreing, siinring anu elli-
rical maclines aie all goou exeicises oi rle leair anu lungs. Wlar oim o
exeicise you close vill ueenu on youi ieeiences anu youi level o ir-
ness. You miglr vanr ro alreinare rle vaiious ryes o exeicise ro kee youi
iourine un anu lovei rle clances o oveiuse injuiies. You aie mosr likely
ro srick virl youi iogiam vlen you cloose exeicises you enjoy.
Heie is a veek-Ly-veek ourline o rle PACL lan:
-
Begin Ly ueveloing an exeicise iourine Laseu on acriviries you enjoy.
Youi goal is ro eioim rlis exeicise oi 20 minures ar a rime ar lov inren-
siry. I you can`r exeicise oi 20 minures virlour sroing, iesr as neeueu.
As youìe srairing our viire uovn vlar you uo. Ir is lelul ro uereimine
youi cuiienr level o irness ro use as a Laseline ro riack youi iogiess.
In rle seconu veek, Legin exeiimenring virl rle ace. Pusl youisel a
lirrle laiuei anu rlen ease u a Lir. Vaiy youi ace as mucl as you eel
comoiraLle.
As you lay virl rle ace, Legin ro uevelo an inreinal scale o lov
inrensely you exeicise. Use a scale o 1 ro 10, vleie 1 oi 2 is a leisuiely
ace, all rle vay u ro ull rliorrle ar 9 oi 10.
Youi uocroi rolu you rlar you lave angina, iLiillarion, racly-
caiuia, an aLnoimal LKG, a leair muimui, ileumaric leair
uisease, oi orlei leair ioLlems.
You lave a Lloou ielarive vlo uieu o a leair arrack Leoie age
sixry.
You lave asrlma, emlysema, oi any orlei lung conuirion.
-- l 121

Lxeicise oi 20 minures ar a comoiraLle inrensiry level o 2 oi 3.

Lxeicise oi 20 minures ar vaiying inrensiry levels iecoiuing youi ace
anu lov laiu ir eels.
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In veeks 3 anu 4, inciease rle amounr o voik you uo in rle same
amounr o rime. I you exeicise on a rieaumill oi cycling macline, usl
youisel ro covei moie uisrance in rle same rime. Youi voikour nov con-
sisrs o rvo inreivals, virl a iesr eiiou in Lerveen. Duiing rle eiious o
iesr, you uon`r lave ro Le comlerely inacrive. You vill uo Lerrei ro kee
moving ar lov inrensiry vlile you iecovei.

Lxeicise oi 9 minures ar inrensiry level 3
Resr oi 2 minures
Lxeicise oi 9 minures o exeicise ar inrensiry level 4

Lxeicise oi S minures ar inrensiry level 4
Resr oi 4 minures
Lxeicise oi S minures o exeicise ar inrensiry level 5
-
In veeks 5 anu 6, exeicise moie inrensely uuiing rliee somevlar
sloirei inreivals.

Lxeicise oi 6 minures o exeicise ar inrensiry level 3
Resr oi 2 minures
Resr oi 2 minures

Deciease eacl exeicise eiiou ro 5 minures, vlile you inciease rle
inrensiry Ly one level. Since you aie voiking a lirrle laiuei, allov youisel 3
minures o leisuiely-aceu iesr ro iecovei Lerveen inreivals.
-
r`s rime ro ur rle acceleiaring comonenr o youi PACL iogiam
inro lay. Youi goal is ro rake less anu less rime ro ieacl rle oinr o youi
giearesr eoir. 1le iesulr is rlar you comlere moie inreivals uuiing rle
same rime anu you inciease rle level quickei. 1le sloirei youi inreivals o
giearesr inrensiry, rle asrei you conuirion youi Louy oi maximal caaciry.

Resr oi 2 minures
Resr oi 2 minures
Lxeicise oi 2 minures ar inrensiry level
Resr oi 3 minures

ov you vill sloiren youi iisr inreival a lirrle anu inciease rle inren-
siry o youi seconu inreival a Lir. You aie acceleiaring youi clallenge
virl youi liglesr eoir occuiiing eailiei.
Resr oi 2 minures
Resr oi 2 minures
Resr oi 2 minures
-- l 123

As you conrinue ro ick u rle PACL, inciease rle inrensiry o youi
voikour anu rle numLei o exeicise inreivals. Ar rle same rime, sloiren
rle lengrl o youi exeicise sessions. You may Le uoing rliee ive-minure
inreivals virl rvo rliee-minures iesrs. As you iogiess, sloiren rle lengrl
o youi exeicise inreivals ro oui, rliee, rvo, rlen one minure. Woik a lirrle
laiuei uuiing rlese sloirei exeicise sessions. Wlen you ger useu ro
PACL anu use ir ro youi ull auvanrage, youi voikour sessions usually
lasr less rlan 14 minures!

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--

Wlen you Lecome conuirioneu vell enougl ro uo ir, exeicising oi jusr
30 seconus ar an inrensiry level o 9 oi 10 vill seem like a suiiisingly long
rime. In acr, youi Louy cannor susrain exeicise ar rlis level mucl longei
Lecause youi muscles neeu moie oxygen rlan youi Louy can suly. Bur
rlis is exacrly vly ir ays o! 1lis iare o exeicise is riaining youi leair
anu Lloou vessels ro uelivei moie oxygen asrei.
Heie is a samle voikour lan ro auvance youi PACL vlen you
lave conuirioneu youisel ro rle clallenge. Ir rakes only 10 minures:

i - -
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i - -- -
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i - -- -
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i - -- -
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-- l 125
K
1le mosr common misrake Leginneis make is assuming rlar rley
musr voik ar an uncomoiraLle level o exeirion ro ger iesulrs. 1lis is an
unueisranuaLle inreiierarion since you vill Le ocusing youi arrenrion
on youi exeicise inrensiry, Lur ir is nor necessaiy.
1le oinr is ro srair virl vlar is a comoiraLle level o exeirion oi
you. As you imiove youi irness, rlis same level o acriviry vill Lecome
easiei oi you. ov you make use o youi auueu caaciry Ly incieasing
rle level o rle exeicise. 1lis vill coacl youi Louy inro incieasing youi
exeicise caaciry uirlei. Wirl rlis veek-Ly-veek giauual iogiession o
youi voikour as youi Louy iesonus, you uo nor eel an uncomoiraLle
oi ainul eiceiveu level o exeirion.

1leie aie sruuies rlar link long-uisrance cycling ro imorency. 1le
key liase is long uisrance. ôsr o rle ieseaicl sruuieu men vlo cycleu
oi seveial louis eveiy uay. Ioirunarely, rleie is no eviuence o any iisk i
you cycle oi sloir uuiarion.
Wlen a man sirs on a Licycle sear, lis gioin suoirs rle enriie veiglr
o lis Louy. 1lis urs inrense iessuie in rle aiea neai rle genirals, vlicl
conrains rle neives anu aireiies rlar riansmir eeling anu Lloou ro rle
genirals. Piolongeu iessuie can cause geniral numLness anu even remo-
iaiy imorency.
You can Luilu ieseive caaciry in youi leair, lungs, anu muscles in as
lirrle as ren minures a uay. 1leie is no neeu ro sir on a Licycle sear oi an
exrenueu amounr o rime. Limir youi cycling ro less rlan rliee louis a
veek.
I you like cycling anu aie srill conceineu, vaiy youi acriviries. Cycle a
ev rimes a veek anu uo orlei oims o exeicise you like uuiing rle iesr
o rle veek. Also, cleck virl Licycle comanies rlar iecenrly maikereu
nev sears uesigneu seciically ro rake iessuie o rle genirals.

Ler`s ger somerling cleai rlar oren gers conuseu. ûscle size anu
sriengrl aie nor rle same rlings. Yes, o couise, rle rvo aie ielareu, Lur
mouein uay LouyLuilueis cieare so mucl musculai lyeirioly rlar rley
can laiuly ger our o rleii ovn vay.
In conriasr, you may neeu ro inciease rle size o youi muscles. ûscle
vasring las irs consequences in aging. In rlar case, iesisrance riaining may
Le youi Lesr couise. Ir is a scienriic vay ro aly oveiloau ro isolareu mus-
cles. Since you can easily maniulare rle iesisrance Ly inciemenrally
incieasing rle veiglr, you can eieruare rle srimulus oi muscle giovrl.
You can use youi Louy comosirion measuiemenrs iom Clarei 5,
êasuie Youi Real Heair Healrl, ro uereimine i you neeu ro Luilu oi
iesroie muscle mass. I youi muscle mass is lov, you vill inu a iogiam
oi quick anu eicienr muscle Luiluing in Clarei 11, Inuiviuualize
K- .
Bur in yeais o iacrical alicarion, one glaiing limirarion o veiglr
riaining iemains: Youìe nor ieally riaining anyrling. Ir`s moie
unriaining youi muscles, ir reacles rlem ro rense. 1lis renus ro cieare
unnaruial arreins o movemenr, sers you u oi injuiies, anu is nor rle
Lesr vay ro Luilu iacrical sriengrl rlar you can use.
Lxeicises rlar ur youi Louy rliougl uncrional naruial arreins o
movemenr riain youi enriie ciicuir iom rlouglr ro acrion. 1lis neuiomus-
culai euucarion is essenrial i you vanr rlar nev muscle ro Le caaLle o
uoing anyrling. Wlenevei you call on youi muscles in ieal lie, rley move
againsr rle iesisrance o youi ovn Louyveiglr. Beoie veiglr riaining
Lecame rle iule, ve calleu rlese Louyveiglr exeicises calisrlenics. 1ley aie
srill rle Lesr vay ro Luilu uncrional sriengrl.
Youi ielisroiic ancesrois lau ro iun, jum, climL, anu iglr in rleii
uaily uisuir o oou anu secuiiry. You can uevelo rle exriaoiuinaiy unc-
rional sriengrl o vilu animals Ly using youi ovn Louyveiglr.
BouyLuilueis can uevelo massive muscles rliougl inrensive iesisrance
riaining, Lur gymnasrs, acioLars, svimmeis, siinreis, anu arlleres in many
uiscilines uevelo Lerrei uncrional muscle caaciry. 1ley lave giearei
iacrical sriengrl in iesonse ro rle uemanus o rleii Louies in morion.
-- l 12
RememLei, youi caiuiovasculai sysrem las muscle, roo. 1lese orimal
exeicises oi gioving youi musculai sriengrl vill also lel ro sriengrlen
rle muscles o youi leair, rle muscles lining youi Lloou vessels anu rle
muscles exanuing youi lungs.
- --
In uaily lie, youi muscles voik againsr rle iesisrance o youi Louy-
veiglr. Desire rle ancy exeicise equimenr in gyms, calisrlenics iemain
rle Lesr vay ro Luilu sriengrl rlar you can use. Calisrlenics aie also mucl
moie eecrive in sriengrlening ligamenrs anu renuons.
1
1o Luilu sriengrl
rlar you can use voik againsr youi ovn Louy`s veiglr.

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Ler`s srair iom rle Lorrom u. Youi lovei Louy is moie imoiranr oi
uncrional sriengrl rlan youi uei Louy. Ioi Lorl men anu vomen, rleie
aeais ro Le lirrle Leneir ro ciearing oveisizeu muscles in rle aims, clesr
anu sloulueis, anu laving a musculai imLalance Lerveen rle uei anu
lovei Louy can laim joinrs (esecially sloulueis anu neck) anu osruie
larei in lie.
2
Youi Liggesr muscles aie youi quauiices on rle ionr o youi rligls,
olloveu Ly youi lamsriings on rle Lack o youi rligls anu rle glureus
muscles in youi Lurrocks, meaning youi rliee Liggesr muscles all voik ro
lex anu exrenu youi li. I you vanr ro maximize youi exeicise`s eecr on
youi roral Louy sriengrl, go ro rle muscles rlar naruie uesigneu ro Le rle
sriongesr anu voik rlem iisr.
{ - Sranu sriaiglr virl youi lanus on youi lis
anu youi eer rogerlei. 1ake a long sre oivaiu virl youi ler leg anu
Lenu youi iiglr knee uovn ro rle giounu. Sriaiglren u as you nov
sre oivaiu virl youi iiglr oor, ieruining ro a sranuing osirion
virl youi eer rogerlei. Reear anu alreinare legs as you valk
uovn a lallvay oi acioss a ioom.
{ Wirl youi eer slouluei-viurl aair anu oinring sliglrly avay
iom eacl orlei, move youi Lurrocks uovn anu Lackvaiu as i you
veie aLour ro sir on a lov srool. Kee moving uovnvaiu unril youi
rligls aie aiallel ro rle looi. Alrlougl you vanr ro kee youi Lack
sriaiglr oi goou osruie, rleie is no neeu ro kee youi Lack uiiglr,
eienuiculai ro rle looi. Ir is naruial anu necessaiy oi goou Lalance
anu moie comoiraLle i you allov youisel ro Lenu ar rle vaisr
leaning youi uei Louy oivaiu as you usl youi Lurrocks Lack anu
uovn. Kee youi leels lar on rle looi.
{ - - Sranu sriaiglr virl youi lanus on youi lis anu
youi eer slouluei-viurl aair. Squar uovn unril youi legs aie almosr
ar iiglr angles. ov jum sriaiglr u as ligl as you can like a iocker
launcling.

-
ov ler`s concenriare on youi aLuomen. Sriong aLuominal muscles
lel ievenr ain anu injuiy in rle lovei Lack. RememLei, rlese exeicises
alone von`r eliminare rlar saie riie. You`ll neeu ro imiove youi uier ro go
along virl youi nev exeicise iogiam. Builuing oveiul coie muscle
gious suoirs uncrional sriengrl. 1lese muscles imiove youi Liearl,
osruie, anu rle meclanics o morion.
{ - Lie on youi Lack. Place youi alms on rle
looi anu move youi lanus unueinearl youi Lurrocks anu iess rle
small o youi Lack iimly on rle looi. Slovly iaise youi leau anu
eer sliglrly o rle giounu. Holu oi one seconu anu slovly lovei
rlem. Reear. You can vaiy rle muscles you use Ly liring youi legs
liglei, Ly ciossing one leg ovei rle orlei ar rle knee, oi Ly iaising
only youi leau.
{ - Lying on youi Lack, srair virl youi legs six incles aLove
rle giounu, lir youi legs aLour anorlei oor liglei anu Liing rlem
Lack uovn ro rle srairing osirion. Reear.
-- l 129
{ - Lie on youi Lack anu alreinare iaising eacl leg ro
aLour rvo oi rliee eer o rle giounu. Reear.
{ --- Lie on youi Lack anu iaise youi legs a ev incles o rle
giounu. ov sieau youi legs aair anu Liing rlem Lack rogerlei.
Reear. Youi legs look like scissois oening anu closing.

Use youi ovn Louyveiglr ro clallenge youi uei Louy as vell.
Lngaging in ull-iange o morion acriviries vill Luilu youi iacrical
sriengrl. Youi muscles vill Lecome useul ro you anu ovei youi aLiliry ro
uo eveiyuay acriviries like liring a leavy ackage oi moving a coucl.
Wlen you voik youi uei Louy, ocus on youi Lack moie rlan youi
clesr anu aims. 1lis uoes moie ro ievenr injuiy rlan senuing rime on
youi exriemiries.
{ -- Puslus voik youi enriie uei Louy, sriengrlening rle ec-
roials o rle clesr, rle uelroius o rle sloulueis, rle riices o rle
aims, anu rle muscles o rle uei, miuule, anu lovei Lack. Lie ace
uovn on rle giounu. Place youi lanus a Lir viuei rlan slouluei-
viurl aair. Place youi eer rogerlei, anu sriaiglren youi Lack. Lovei
youisel unril youìe almosr roucling rle giounu. I you lave riouLle
ar iisr, riy uoing rlem virl youi knees on rle giounu anu youi eer
in rle aii. Wlen you masrei rle riauirional veision, lay virl claing
youi lanus Lerveen eacl uslu.
{ - Lie on youi sromacl anu sriercl youi aims in ionr o
you. Raise youi aims anu legs o rle looi. 1len svee youi aims all
rle vay Lack ro youi rligls, as i youìe uoing rle Lieasrsrioke.
Iinisl Ly ieruining youi aims Lack ro rle srairing osirion.
{ - Wirl rle riauirional ull-us, you iaise anu lovei youi
veiglr on a Lai. You can vaiy rle viurl o youi gii on rle Lai, a
viue gii viuens youi Lack oi moie o a V-raei muscle oimarion.
Have youi alms acing our oi a riauirional ull-u ro sriengrlen rle
muscles o rle miuule Lack. I you gii rle Lai virl youi alms acing
you, you aie uoing a clin-u. Clin-us also use rle Lack, Lur rley
ieciuir youi Lices as vell.
{ - You can uo rlese Lerveen rvo claiis oi rvo uesks, oi a ser o
aiallel Lais. Wlile urring one lanu on eacl oLjecr, lir youi eer o
rle giounu, rlen slovly lovei youisel unril youi elLovs aie ar a 90-
uegiee angle. Pause rlen slovly iaise youisel. 1lis exeicise is giear
oi rle clesr, miuule Lack, anu riices.

You can comLine rlese exeicises in many uieienr vays. Ioi
examle, you can slir u youi exeicise Ly majoi muscle gious,
voik a uieienr muscle giou eacl uay anu uo rliee sers o 10 ieeri-
rions oi eacl exeicise you cloose oi rle uay.
You can inu moie on rle Inreiner oi ar rle liLiaiy. Deciue on
some avoiires anu rlen cieare youi iogiam. Also iememLei ro
incluue youi PACL iogiam in youi iegimen.

- -

-

- -

-- l 131

Ir is lelul ro kee a log o youi lealrl lan. 1leie is no Lerrei ie-
uicroi o vlo vill succeeu ar ieacling rleii goals rlan vlerlei oi nor rley
aie villing ro kee a log. I you vanr ro ieacl youi irness goals, viire
uovn vlar you lan ro uo rlen viire uovn vlar you acrually uo. A
viirren iecoiu o youi voikours lels you measuie youi iogiess.
1 LaSrayo P, Lvy GA, Pieiorri DD, er al. 1le osirive eecrs o negarive voik:
incieaseu muscle sriengrl anu uecieaseu all iisk in a iail elueily oularion.
2003 ây,
5S(5):^419-424.
2 Biose A, Paiise G anu 1einooisy, Â. Ciearine sulemenrarion enlances
isomeriic sriengrl anu Louy comosirion imiovemenrs olloving sriengrl exei-
cise riaining in oluei auulrs.
. 2003 ]an, 5S(1):11-19.
-

Lxeicise youi leair, lung anu Lloou vessel caaciry Ly olloving
rle PACL iogiam.
Builu uncrional sriengrl virl Louyveiglr exeicises.

le luman Louy iequiies auequare levels o coenzyme Q10 (CoQ10)
ro suivive. Ir`s no secier rlar rlis essenrial anrioxiuanr is imoiranr ro
mainrain a lealrly leair. Bur rleie is one uiiry lirrle secier aLour CoQ10
rlar uiug manuacruieis uon`r vanr you ro knov: Clolesreiol-loveiing
srarin uiugs slasl rle levels o CoQ10 in rle Louy.
Wlile rlese uiugs ieuuce rle iouucrion o clolesreiol in rle livei, rley
also lovei rle iouucrion o CoQ10. In acr, sruuies ounu rlar srarin
uiugs lovei CoQ10 levels Ly as mucl as 40 eicenr.
1
Diug comanies knov aLour rlis uangeious siue eecr. One comany
even ueveloeu a srarin-CoQ10 comLinarion uiug ro oser rle CoQ10
sriieu iom rle Louy Lur lave ueciueu ro lolu rle arenr virlour
ieleasing rle nuriienr uiug comLinarion ro rle uLlic. Cleaily rle coma-
nies iecognize rlar rleii uiugs uiain rle Louy o CoQ10, anu rley lave
uone norling ro euucare lysicians anu arienrs aLour rlis veiy ieal uangei
o raking srarins. Insreau, rley uovnlay rlis acr in loes rlar rle nevs
aLour rlis siue eecr uoes nor inreieie virl uiug sales.
Unoirunarely, mosr uocrois uon`r knov enougl aLour rle link Lerveen
srarin uiugs anu CoQ10 ro iecommenu rlar rleii arienrs rake sule-
menrs. Some misinoimeu uocrois even uiscouiage rle use o CoQ10 anu
orlei nuriirional sulemenrs alrogerlei.
Recenrly, a ieriieu cloius line uancei iom ev Yoik Ciry came ro rle
Cenrei oi Healrl anu Wellness oi rle iisr rime virl ligl Lloou iessuie
even rlougl sle vas raking rvo Lloou iessuie meuicarions anu a srarin
uiug. Sle saiu sle elr consranr arigue anu incieasing riouLle iememLeiing.
Wlen lei Lloou level o CoQ10 vas measuieu, ir vas lovei rlan 95' o
rle oularion. Arei raking 200 mg o CoQ10 sulemenr uaily oi a
coule o monrls, sle vas aLle ro sro Lorl Lloou iessuie meuicarions anu
nov mainrains a noimal Lloou iessuie. Sle also ieoireu eeling
eneigizeu anu sle iecoveieu lei memoiy.
Sle ieruineu ro rle caiuiologisr ro rell lim rle goou nevs. Sle sloveu
lim rle iemaikaLle nuriienr rlar noimalizeu lei Lloou iessuie Lerrei rlan
rle uiugs. Rarlei rlan iejoice in lei success, le Lecame iiare, rolu lei rle
CoQ10 coulu nor ossiLly lel lei Lloou iessuie anu rliev lei CoQ10
in rle riasl. IncieuiLly, rlis is nor rle only sroiy like rlis one. 1ogerlei rley
ieveal a riouLling uouLle sranuaiu. ôsr uocrois aie vell inoimeu o rle
uses anu Leneirs o uiugs Lur uninoimeu anu susicious o nuriirional
solurions. Yer moie rlan 100 sruuies slov rle caiuiac Leneirs o CoQ10.
In rlis clarei, you`ll inu our lov anu vly CoQ10 voiks ro
sriengrlen rle leair. Since ir is uiiculr ro ger orimal levels o rlis suL-
srance iom rle ryical mouein Ameiican uier, you`ll also uiscovei lov ro
use CoQ10 sulemenrs in youi leair-lealrly iourine.
- -
Ar rle Cenrei oi Healrl anu Wellness, -
- -- -
. CoQ10 is norling sloir o a miiacle leair
eneigizei.
CoQ10 is an essenrial coacroi youi Louy uses ro ueiive eneigy. You
cannor suivive virlour ir. CoQ10 is a oveiul anri-oxiuanr iesenr in
eveiy cell in youi Louy. Because o irs uLiquirous iesence (ir`s eveiy-
vleie!), you may see ir ieeiieu ro as uLiquinone.
CoQ10 is essenrial oi rle noimal uncrion o all youi majoi oigans. Ir
is esecially imoiranr ro rle eneigy-guzzling oigans, like youi leair, Liain,
kiuneys, anu livei. CoQ10 ioviues youi Louy virl ligl ocrane uel.
Also, rlis co-enzyme gives rle Louy ive moie viral Leneirs! CoQ10:
1. Desrioys iee iauicals Leoie rley can uamage youi cell memLianes.
2. Pievenrs aireiioscleiosis Ly ieuucing rle accumularion o oxiuizeu ar
l 135
in youi Lloou vessels.
3. Lases leair uisease, ligl Lloou iessuie, anu ligl clolesreiol.
4. Reuuces clesr ain anu imioves exeicise roleiance in arienrs virl
clionic sraLle angina.
5. Regulares rle ilyrlm o rle leair iare.

CoQ10 voiks like magic on miroclonuiia. îroclonuiia aie rle sriuc-
ruies in youi cells rlar manuacruie eneigy ar rle cellulai level. Viirually
eveiy cell in rle Louy las irs ovn eneigy-iouucing miroclonuiia uesigneu
ro meer rle neeus o eacl inuiviuual cell. (1leie aie no miroclonuiia in ieu
Lloou cells oi rle lens o rle eye.) ôsr cells conrain Lerveen 500 anu
2,000 miroclonuiia, rle liglesr concenriarions o miroclonuiia exisr in
rle Lusiesr cells o rle Louy, incluuing rle Liain, leair, kiuneys, anu auui-
rional laiuvoiking oigans.
Lneigy iouucrion ar rle cellulai level Legins vlen rle Louy ruins rle
oou ve ear inro nuriienrs (glucose, amino acius, anu arry acius) rle miro-
clonuiia can use ro iouuce eneigy. Wirlin rle cells, rle miroclonuiia
rliougl a mulri-sre iocess scienrisrs ieei ro as rle KieLs cycle manu-
acruie auenosine riiloslare (A1P). A1P is lireially rle Louy`s souice o
eneigy. A1P is rle uel cells Luin ro eioim rleii rasks.
1o make eneigy, rle miroclonuiia use lenry o CoQ10, vlicl lels in
rle clemical ieacrions iequiieu oi eneigy iouucrion. 1lis is essenrial ro
kee rle oveilouses o rle cells rle miroclonuiia voiking eicienrly.
In eecr, rle CoQ10 ioviues a viirual Iounrain o Yourl oi rle cells.
Wlen cells iun our o CoQ10, rle miroclonuiia simly cannor iouuce
enougl eneigy ro meer rle Louy`s uemanus. Wlen rle Louy is vell srockeu
virl CoQ10, ir can oeiare eicienrly. Wlen srockiles o CoQ10 iun lov,
rle miroclonuiia aie less eicienr anu rley may iouuce auenosine uilos-
lare (ADP), vlicl is a less orenr uel. Ovei rime, iunning youi Louy on
clea uel vill rake irs roll, uamaging rle miroclonuiia anu conriiLuring ro
a gioving sense o arigue.
Wlen oui Louies aie young, oui miroclonuiia voik riielessly ro io-
uuce rle aLunuanr eneigy associareu virl yourl. Ovei rle yeais, lovevei,
oui miroclonuiia age anu slov signs o veai anu reai, jusr as rle iesr o
rle Louy uoes. 1le miroclonuiia can giov laiu anu less eicienr ar io-
uucing A1P. Wlen rle miroclonuiia Lieak uovn, rley iouuce less eneigy.
I rlis laens long enougl, you exeiience clionic arigue. 1lis makes rle
leair veak anu ineicienr. 1lis sysremic eneigy ciisis can comiomise rle
immune sysrem as a vlole, leaving oui Louies moie vulneiaLle ro arrack
iom Lacreiia, viiuses, anu auuirional arlogens.
A numLei o sruuies ounu rlar eole vlo suei iom ailmenrs associ-
areu virl aging incluuing caiuiovasculai uisease, Paikinson`s uisease, anu
Alzleimei`s uisease all renu ro lave aLnoimally lov levels o CoQ10 anu
ligl levels o miroclonuiia ailuie. 1le Cenrei oi Healrl anu Wellness las
measuieu lunuieus o arienrs` CoQ10 levels, virl some suiiising iesulrs.
Young eole (rlose in rleii rvenries anu youngei) almosr alvays
lave auequare levels o CoQ10.
CoQ10 ueiciencies aie common in eole in rleii oiries anu
Leyonu.
Long-uuiarion enuuiance exeiciseis renu ro lave lovei levels o
CoQ10.
Deiciencies in CoQ10 aie veiy common in arienrs virl leair uis-
ease, ligl Lloou iessuie, uiaLeres oi lov HDL clolesreiols.
CoQ10 levels aie oren lov in rlose avoiuing ieu mear anu exriemely
lov in sriicr vegans.
I you aie in one o rlese caregoiies, as lunuieus o arienrs uiscoveieu,
CoQ10 sulemenrs can make a uiamaric uieience in youi eneigy level
anu caiuiovasculai lealrl.
-
Di. Iieueiick Ciane, rle so-calleu Iarlei o CoQ10 ieseaicl, uiscoveieu
CoQ10 ar rle Univeisiry o Wisconsin in 1953. Ciane inirially assumeu
l 13
rlar rle suLsrance vas ielareu ro rle A viramins, Lur larei iealizeu ir vas
somerling alrogerlei uieienr. He conrinueu ro conuucr ieseaicl on rle
suLsrance anu in 195 ounu ir in rle miroclonuiia o cov leair muscle.
In 195S, Lioclemisr Kail Iolkeis, Pl.D., uiiecroi o rle Insrirure oi
Biomeuical Reseaicl ar rle Univeisiry o 1exas ar Ausrin, anu ieseaicleis
ar a laimaceurical comany iuenriieu rle clemical sriucruie o CoQ10,
anu soon ueveloeu a vay ro synrlesize ir. Ar rle rime, scienrisrs uiu nor
aieciare rle signiicance o rleii uiscoveiy. Since CoQ10 vas a naruial
suLsrance, ir coulu nor Le arenreu, anu ir vas exensive ro iouuce. 1le
laimaceurical comany solu rle reclnology oi rle iouucrion o CoQ10
ro ]aanese ieseaicleis.
Duiing rle lare 1950s anu 1960s, ]aanese ieseaicleis exeiimenreu
virl CoQ10 anu irs iole in rle Louy. 1ley soon uiscoveieu rlar CoQ10
vas eecrive in rle riearmenr o congesrive leair ailuie, a conuirion rlar
uoes nor iesonu vell ro riauirional riearmenrs. Wesrein ieseaicleis aiu
lirrle arrenrion ro rlis CoQ10 Lieakrliougl. 1ley Lelieveu rle ansvei ro
leair uisease vas oen leair suigeiy anu orlei suigical solurions, iarlei
rlan a simle nuriirional sulemenr.
Reseaicleis also ounu rlar CoQ10 is a oveiul anri-oxiuanr. Anri-
oxiuanrs lel rle Louy neurialize iee iauicals in rle cell. Iiee iauical
uamage conriiLures ro a iange o uiseases anu meuical ioLlems, incluuing
leair uisease, cancei, Alzleimei`s uisease, airliiris, anu moie ioLlems
associareu virl aging. Iiee iauicals aie one o rle meraLolic Lyiouucrs o
eneigy iouucrion in rle cells. CoQ10 aeais ro iorecr rle cells anu rle
miroclonuiia Ly cleaning u rlese iee iauicals Leoie rley can uamage rle
cells. ov, even Wesrein ieseaicleis aieciare rle imoirance o CoQ10
in Lorl eneigy iouucrion anu rle lealrl o rle cells.
-
Sruuies inu rlar CoQ10 iorecrs anu sriengrlens rle leair, iorecrs rle
Liain, anu ieviralizes rle immune sysrem. 1leie aie moie rlan 100 sruuies ar
majoi univeisiries anu losirals linking CoQ10 ueiciency virl leair uisease.
Auuirional sruuies slov raking CoQ10 ieviralizes leair uncrion anu can
uiamarically ielieve leair uisease symroms. Consiuei rle eviuence.

Some o rle mosr imiessive sruuies on CoQ10 ieseaicleu rle iole o
rle sulemenr in rle riearmenr o caiuiovasculai uisease. In a lanumaik
sruuy, Di. Iolkeis anu lis colleagues ounu CoQ10 ueiciency in a majoiiry
o eole virl leair uisease. Reseaicleis measuieu rle levels o CoQ10 in
leair rissue Liosies. Anu rley ounu lov levels o CoQ10 in 50 ro 5 ei-
cenr o arienrs virl vaiious ryes o leair uisease.
2
1le nexr iounu o sruuies lookeu ar vlerlei raking sulemenral
CoQ10 coulu lel ievenr oi ieveise leair uisease. Since rle 190s, moie
rlan 50 sruuies uemonsriareu rle eecriveness o CoQ10 in rle riearmenr
o eole virl leair uisease. Di. Iolkeis anu Di. Perei Langsjoen, a caiuiol-
ogisr in 1ylei, 1exas, conuucreu a iemaikaLle sruuy Lerveen 19S5 anu
1993. 1ley oLseiveu 424 eole vlo ieceiveu CoQ10 anu convenrional
meuicine riearmenrs oi leair uisease. Docrois rlen assesseu arienr
iogiess accoiuing ro rle ev Yoik Heair Associarion uncrional scale.
1le leair uisease iarings iange iom I (rle leasr seiious) ro IV (rle mosr
seiious). Arei raking CoQ10, 5S eicenr o rle arienrs imioveu one care-
goiy, 2S eicenr moveu u rvo caregoiies, anu 1.2 eicenr moveu u rliee
caregoiies! In auuirion, 43 eicenr o rle arienrs cur Lack oi eliminareu
rleii caiuiac meuicarion.
CoQ10 also lels lovei Lloou iessuie. A uouLle-Llinu, laceLo-con-
riolleu sruuy in rle - olloveu rvo gious o
eole virl lyeirension. One giou rook CoQ10 oi eiglr veeks vlile rle
orlei giou rook a laceLo. 1le COQ10 giou sloveu a signiicanr ieuuc-
rion in Lloou iessuie.
3
-- ieoireu anorlei asci-
naring sruuy aLour arienrs raking CoQ10 anu iesciirion uiugs oi ligl
Lloou iessuie. Reseaicleis ounu rlar moie rlan lal o all arienrs on
Lloou iessuie uiugs veie aLle ro sro using rleii meuicarions vlen rley
Legan raking sulemenral CoQ10. In a Univeisiry o 1exas sruuy, eole
virl ligl Lloou iessuie rook oial CoQ10. Wirlin one monrl, rley exeii-
enceu maikeu imiovemenrs in Lloou iessuie. Oveiall, 51 eicenr o suL-
jecrs veie aLle ro uisconrinue rleii Lloou iessuie meuicarion.
4
CoQ10 oeis iesulrs virl veiy lirrle iisk o unvanreu siue eecrs.
l 139
âny meuicarions oi caiuiovasculai uisease lave unleasanr siue eecrs,
incluuing arigue, nausea, anu uizziness. CoQ10 oeis many o rle same
lealrl Leneirs as iesciirion uiugs uo virlour rleii laimul siue eecrs.
- -
1le Lesr riearmenr oi congesrive leair ailuie is a uaily uose o
CoQ10. Ir voiks Lerrei rlan any orlei meuicarion iesciiLeu. âny cases
o caiuiovasculai uisease comlerely iesolve vlen arienrs Legin raking
CoQ10.
Deiive youi leair o CoQ10 anu irs availaLle eneigy ueclines, leauing
ro a ueciease in rle volume o Lloou youi leair can um. I youi leair
ums less Lloou rlan ir ieceives, luiu Lacks u anu youi leair svells like
a varei Lalloon. We call rlis congesrive leair ailuie.
Congesrive leair ailuie can aecr eirlei rle iiglr oi ler siue o rle
leair. 1le ler siue ums oxygen-iicl Lloou iom rle lungs ro rle iesr o
rle Louy. 1le iiglr siue o rle leair ums rle oxygen-uelereu Lloou
iom rle Louy Lack ro rle lungs rlar ielenisl rle oxygen. Wlen rle ler
siue o rle leair is uamageu, rle Lloou Lacks u inro rle lungs, causing
vleezing anu sloirness o Liearl (even uuiing iesr), arigue, slee uisrui-
Lances, anu a uiy, lacking, non-iouucrive cougl vlen lying uovn. Wlen
rle iiglr siue o rle leair is uamageu, rle Lloou collecrs in rle legs anu
livei, causing svollen eer anu ankles, svollen neck veins, ain Lelov rle
iiLs, arigue, anu lerlaigy. Peole virl congesrive leair ailuie renu ro lave
aLnoimally lov levels o CoQ10. 1ley also lave many ioLlems oi aLnoi-
maliries virl rle miroclonuiia o rleii cells, ioLaLly causeu Ly rle lov
levels o lealing CoQ10.
CoQ10 is imoiranr in rle riearmenr o congesrive leair ailuie, a uis-
ease rlar is oren aral. Wlile some riauirional meuicarions can imiove
leair uncrion remoiaiily, rley oren uelay uearl Ly no moie rlan a ev
monrl oi yeais ar Lesr. 1le ive-yeai suivival iare oi eole virl conges-
rive leair ailuie is 50 eicenr, anu many eole virl rle conuirion suei
iom seveie uncrional uisaLiliries.
CoQ10 oeis loe oi eole virl congesrive leair ailuie. CoQ10
clanges lov rle leair uncrions anu sriengrlens cells. Parienrs virl con-
gesrive leair ailuie can uiamarically iolong rleii lives Ly raking CoQ10.
In one sruuy, raking CoQ10 cur rle aveiage yeaily uearl iare o arienrs
virl leair ailuie Ly 26 ro 59 eicenr.
5
âny arienrs ieveise rleii leair
ailuie Ly raking iegulai uoses o CoQ10.
- -
ALour 3 million Ameiicans suei iom angina, a ainul arrack rlar
occuis vlen rle leair muscle uoes nor ger enougl oxygen. (1le meuical
reim oi rlis is myocaiuial isclemia.) Plysical exeirion, emorional user,
excessive exciremenr, oi even uigesrion o a leavy meal can riiggei angina
arracks in eole vlose leairs aie uamageu Ly ligl Lloou iessuie anu
coionaiy aireiy uisease. Angina arracks oren seive as ainul ieminueis rlar
rle leair is uamageu, anu a ull-Llovn leair arrack may ollov unless sres
aie raken ro menu youi ailing leair. 1le goou nevs is you can menu ir.
CoQ10 lels eole virl angina ecroiis. As air o a uouLle-Llinu
sruuy (one in vlicl neirlei rle uocroi noi rle arienrs knov vlo gers rle
meuicarion anu vlo gers rle laceLo), 12 eole virl angina ecroiis rook
150 mg CoQ10 uaily oi oui veeks. Parienrs raking CoQ10 exeiienceu a
53 eicenr ieuucrion in rle iequency o rleii angina arracks, comaieu ro
arienrs vlo rook rle laceLo. In auuirion, rlose eole raking CoQ10
coulu exeicise on a rieaumill a lor longei rlan rley coulu Leoie rley
sraireu raking CoQ10.
6

CoQ10 iouuces imiessive iesulrs uuiing iecoveiy iom leair suigeiy.
A seiies o ascinaring Ausrialian sruuies uemonsriare rlar CoQ10 may
cieare yourlul eioimance in oluei leairs.
In rle iisr sruuy, ieseaicleis

laceu leairs raken iom olu anu young iars in a uevice ro kee rlem
Learing airiicially. 1le ieseaicleis rlen iaceu rle leairs unuei excessive
sriess. 1le exrieme sriess acceleiareu rle leair iare ro moie rlan 500 Lears
ei minure oi rvo louis. Ar rle enu o rle resr, rle young leairs iecoveieu
45 eicenr o rleii inirial uncrion, vlile rle olu leairs iecoveieu only 1
eicenr o rleii uncrion.
l 141
Duiing rle seconu lase, one giou o iars ieceiveu CoQ10 oi six
veeks, vlile rle orlei giou lau a laceLo. Reseaicleis rlen saciiiceu rle
iars anu uulicareu rle leairLear maiarlon. 1le young iar leairs ei-
oimeu rle same, vlerlei rley lau ieceiveu CoQ10 eailiei oi nor. 1le olu
leairs rlar lau ieceiveu rle CoQ10, on rle orlei lanu, iecoveieu ar rle
same iare as rle young leairs. In orlei voius, rle leairs o olu iars rlar
ieceiveu CoQ10 eioimeu jusr as vell as rle leairs o young iars.
Hov uoes rlis uiscoveiy aly ro luman leairs. We knov rlar elueis
uo nor geneially roleiare leair suigeiy vell. 1lar orion is oren closeu ro
eole ovei 0. We Lelieve rle ioLlem srems iom ieeiusion injuiy.
1lis injuiy occuis Lecause uuiing oen leair suigeiy, rle suigical ream
musr sro rle leair ro oeiare on ir, rlen ie-srairs rle leair vlen rley`ve
inisleu. 1le leair-lung macline conrinues ro ciiculare Lloou ro rle Louy
uuiing rle oeiarion. Duiing rle suigeiy, rle leair lacks oxygen anu
Lloou, jusr as ir uoes uuiing a leair arrack. Wlen rle ciicularion is ie-
sraireu, rle Louy exeiiences a iusl o oxygen rlar causes exrieme iee
iauical uamage ro leair rissue. Iiee iauicals aie unsraLle cells rlar renu ro
sreal elecrions iom neiglLoiing cells. We knov rlar CoQ10 lels neu-
rialize rlese iee iauicals. Coulu ir ievenr uamage ro rle leair causeu Ly
sroing anu srairing rle leair uuiing oen leair suigeiy.
1o resr rle rleoiy, caiuiologisrs Larleu leair rissue in a solurion rlar
ioviueu ir virl oxygen anu glucose. exr, rley ian an elecriic cuiienr
rliougl rle solurion ro cause rle leair rissue ro Lear. Reseaicleis rlen
measuieu rle sriengrl o rle leair muscle conriacrions.
1ley rlen ueiiveu rle leair rissue o oxygen anu glucose oi an loui
ro simulare rle exeiience o oen leair suigeiy. 1len rley iesroieu rle
oxygen anu glucose, causing rle ielease o iee iauicals. In rlis siruarion,
rle youngei leair muscles iecoveieu 0 eicenr o rleii sriengrl vlile rle
oluei leair muscles iegaineu jusr 49 eicenr o rleii sriengrl.
1o resr rle imacr o CoQ10 on rle leair, rle ieseaicleis auminisreieu
CoQ10 ro rle leair rissue oi 30 minures Leoie ieearing rle oxygen- anu
glucose-ueiivarion exeiimenr. As in rle iar leair exeiimenr, rle olu
leairs sloveu maikeu imiovemenr. In acr, olu leair rissue ie-rieareu
virl CoQ10 acrually iecoveieu an asrounuing 2 eicenr o irs conriacrion
sriengrl, sliglrly Lerrei rlan rle iecoveiy iare o rle young leairs.
S
In rlese exeiimenrs, CoQ10 lels olu leair iecovei as vell as young
leairs uo. Bur uon`r rlink rlar CoQ10 is eecrive only in oluei leairs.
Reseaicl suggesrs ir las orlei Leneirs ro Lorl young anu olu leairs alike.
CoQ10 can lel ievenr iee iauicals iom uamaging rle leair in rle iisr
lace. Orlei sruuies lave slovn rlar CoQ10 can lovei oxiuarion o
clolesreiol anu inciuence o leair arracks.
1le comLinarion o CoQ10 anu cainirine oeis moie uiamaric Leneirs.
1ogerlei, CoQ10 anu cainirine lel rle Louy mainrain lealrly levels o
clolesreiol anu orlei Louy liius. CoQ10 loveis oveiall clolesreiol levels,
vlile cainirine loveis riiglyceiiue levels anu iaises HDL (rle iorecrive
oim o clolesreiol).

CoQ10 is in ligl concenriarions in rle Liain vleie ir lels geneiare
mucl neeueu eneigy. Biain levels Legin ueclining ar rle age o 20, anu aie
lovesr in srioke vicrims anu rlose virl neuio-uegeneiarive uiseases. 1leie
is gioving eviuence rlar CoQ10 is neuio-iorecrive anu may srave o rle
uiiculr ioLlems o loss o memoiy virl age.
Recenr ieseaicl ocuseu on rle eecr o CoQ10 on uegeneiarive neuio-
logical uiseases, sucl as Hunringron`s uisease anu Lou Geliig`s uisease (also
knovn as amyoriolic lareial scleiosis, oi ALS). Ioi rle mosr air, uocrois
can oei lirrle loe ro eole sueiing iom rlese conuirions, Lur CoQ10
may lolu some iomise oi lealing.
Reseaicl ar âssacluserrs Geneial Hosiral in Bosron lookeu ar rle
iole o CoQ10 in ievenring neuiological uisoiueis. Iiisr, ieseaicleis
auminisreieu a Liain oison ro oluei animals, ro Liing on a lysical srare
similai ro rlar causeu Ly Hunringron`s uisease oi ALS in lumans. Animals
rlar rook sulemenral CoQ10 exeiienceu mucl less uamage causeu Ly
rle oison, comaieu virl rle animals rlar uiu nor ieceive rle CoQ10.
Clinical riials on lumans aie unuei vay ro examine vlerlei CoQ10 can
lel ievenr oi srall rle couise o rlese illnesses in eole.
l 143
-
A numLei o sruuies slov rlar CoQ10 lels sriengrlen rle immune
iesonse, esecially in eole vlose immune sysrems aie veak. Hov uoes
CoQ10 voik irs magic on immuniry. Reseaicl suggesrs rlar CoQ10`s anri-
oxiuanr ovei may uiiecrly iorecr rle immune cells iom iee iauical
uamage. CoQ10 may iegulare rle genes rlar conriol cell acriviry. CoQ10
may lel acilirare communicarion among rle immune-sysrem cells. 1lis
allovs rlem ro oei a rimely anu oveiul iesonse ro any orenrial
rliear.
CoQ10 may lel iglr cancei Ly sriengrlening rle immune sysrem. In
2000, ieseaicleis ounu rlar eole sueiing iom cancei lau lovei levels
o CoQ10 in rle Lloou rlan eole virlour cancei uiu.
9
Auuirional
ieseaicl ounu CoQ10 makes immune cells knovn as 1-cells moie ei-
cienr. 1-cells seek anu uesrioy cancei cells in rle Louy.
10

Youi Louy las seveial vays ro oLrain CoQ10 ro meer youi lysical
uemanus. Only veiy young anu vigoiously lealrly eole seem ro make
enougl inreinally. As ve age, ve iaiuly Lecome moie ueenuenr on
uieraiy souices. Youi gur can aLsoiL ir iom rle oous you ear, Lur ir las
Lecome uiiculr ro ger orimal levels o CoQ10 iom rle ryical mouein
uier.
Oigan mears o animals aie rle iimaiy oou souices o CoQ10. Can
you iememLei rle lasr rime you uineu on ueei kiuney, goar Liains, oi lamL
leair. Lven i you uiu, rle oigans o vilu, giass-eu animals lave u ro ren
rimes moie CoQ10 rlan rle oigans o giain-eu animals. Unless you iegu-
laily consume vilu game oi ear inreinal oigans o giass-eu animals, ir is
uiiculr ro mainrain goou Lloou levels o CoQ10 iom uieraiy souices
alone. 1lis mouein ieuicamenr is rle sriongesr case oi sulemenrarion.
Heie is a simle guiue ro uosing ro Le ieasonaLly suie youi Louy is gerring
auequare CoQ10 ro iouuce eneigy oi youi oigans anu ro iorecr youi
leair iom common ueiciencies.
I you aie ovei 30, rake 30 milligiams o CoQ10 ei uay.
I you aie ovei 60, inciease rle uose ro 60 milligiams.
I you lave ligl Lloou iessuie, leair uisease, gingiviris, memoiy
loss, clionic arigue, oi aie a vegeraiian, inciease youi uose ro 100
milligiams a uay.
I you rake clolesreiol-loveiing srarin uiugs, sucl as êvacoi,
Zocoi, anu Liiroi, rake ar leasr 100 milligiams o CoQ10 a uay.
RememLei: iesciirion uiugs Llock rle Louy`s iouucrion o
CoQ10.
You can Luy CoQ10 in rle oim o raLlers, clevaLle vaeis, oi gel
cas. Povueieu casules aie nor as vell aLsoiLeu. Gel cas oi clevaLle
oims aie aLsoiLeu Lerrei. Wlen you squeeze a gel ca you can eel liquiu
insiue. Because CoQ10 is a ar-soluLle nuriienr, rake ir virl ar oi orimal
aLsoirion.
You can rake ir vlen you ear uaiiy, eggs, isl oi mear. You can even
rake ir virl a reasoon o olive oil oi isl oil. Giass-eu ieu mear, eggs anu
cou livei oil make rle Lesr ar cloices ro rake virl youi CoQ10 Lecause
rley conrain CoQ10 naruially.
CoQ10 las no roxiciry even ar ligl uoses in animals oi lumans. Any ill
eecrs aie minoi anu iaie, usually norling moie rlan milu nausea. 1lis can
occui in gious o eole raking any ill, even an emry gelarin casule.
You minimize rlis eecr Ly raking CoQ10 virl meals vlen you lave oou
in youi sromacl.
I you rake CoQ10, ler youi uocroi knov anu moniroi rle avoiaLle
lealrl Leneirs sucl as ieuucrion in aLnoimally ligl Lloou iessuies. I you
rake caiuiovasculai iesciirion uiugs, ask youi uocroi vlerlei you can
ieuuce youi ueenuence on rlese meuicarions. 1o avoiu rle uangeious
eecrs o aLiurly uisconrinuing ceirain meuicarions, clange youi meuica-
rion only unuei rle sueivision o youi lysician.
l 145
K
A nev sruuy in - slovs rlar raking CoQ10
sulemenrs lels arienrs virl Paikinson`s uisease mainrain menral
uncrion. In rle S0-arienr, 16-monrl sruuy, rlose raking rle liglesr
uoses o CoQ10 lau rle leasr loss o menral uncrion. 1lose raking
1,200 mg lau a 44' less uecline in noimal uaily uncrions. (Slurs,
Aicl euiol, 2002)
Peole virl Paikinson`s uisease oren lave veiy lov levels o
CoQ10. Iuirlei resring is necessaiy ro knov i CoQ10 sulemenra-
rion ieuuces rle iisk o ueveloing Paikinson`s uisease.
-

-
--
-
- -
-
1 Gliilanua G, Oiauei A, ânro A, er al. Lviuence o lasma CoQ10-loveiing
eecr o H^G-COA ieuucrase inliLirois: a uouLle-Llinu, laceLo-conriolleu
sruuy. 1993 âi, 33(3):226-229.
2 Iolkeis K, Wolaniuk ], Simonsen R, er al. Bioclemical iarionale anu rle caiuiac
iesonse o arienrs virl muscle uisease ro rleiay virl coenzyme Q10.
- . 19S5 ]ul, S2(13):4513-4516.
3 Singl RB, iaz Â, Rosrogi SS, er al. Lecr o lyuiosoluLle coenzyme Q10 on
Lloou iessuie in lyeirensive arienrs virl coionaiy aireiy uisease.
-. 1999 âi, 13(3):203-20S.
4 Langsjoen P, Langsjoen P, Willis R anu Iolkeis K. 1iearmenr o essenrial lyei-
rension virl coenzyme Q10. -- 1994, 15
Sul:S265-22.
5 Langsjoen P.H. er al. Long-reim eicacy anu saery o coenzyme Q10 rleiay oi
iuioarlic uilareu caiuiomyoarly. . 1990,
65:521-523.
6 Kamikava 1, KoLayasli A, Yamaslira 1, er al. Lecrs o coenzyme Q10 on
exeicise roleiance in clionic sraLle angina ecroiis.
. 1995 Aug 1, 56(4):24-251.
Rosenelur IL, Pee S, Linnane A, er al. Coenzyme Q10 iorecrs rle aging leair
againsr sriess: Sruuies in iars, luman rissues, anu arienrs. -
2002 Ai, 959:355-359.
S ]eejeeLloy I, Keirl ^, Iieeman ^, er al. uriirional sulemenrarion virl
^yoVive ieleres essenrial caiuiac myocyre nuriienrs anu ieuuces ler venriiculai
size in arienrs virl ler venriiculai uysuncrion. 2002
]un, 143(6):1092-1100.
9 Poirakal O, Ozkaya O, Liuen Inal ^, er al. Coenzyme concenriarions anu
anrioxiuanr srarus in rissues o Lieasr cancei arienrs. -.
2000 ]un, 33(4):29-2S4.
10 Iolkeis K, ôiira ^ anu ^cRee ] ]i. 1le acriviries o coenzyme Q10 anu vir-
amin B6 oi immune iesonses. - -
-. 1993 ây 2S, 193(1):SS-92.
-

- -
n meuical sclool, lysicians ieceive veiy lirrle riaining in nuriirion.
1iauirional meuical euucarion ocuses on uisease iarlei rlan lealrl. As
a iesulr, mosr uocrois iemain voeully unaLle ro auvise you aLour nuriirion
anu nuriirional sulemenrs ro lel you leal youi leair anu avoiu
caiuiovasculai uisease.
Goou nuriirion is essenrial oi a lealrly leair. Youi leair nevei gers ro
iesr. Unril rle momenr o youi uearl, youi leair sreauily anu riielessly
kees rle ilyrlm o youi lie. Youi leair can only eioim rlis sraggeiing
ear i ir las an auequare suly o nuriienrs. 1o kee youi leair uming
sriong, eeu ir rle nuriienrs ir neeus.
Reseaicl conuucreu ar rle Cenrei oi Healrl anu Wellness anu my
exeiience virl rlousanus o arienrs slovs rlar mosr leair uisease su-
eieis aie ueicienr in one oi moie o ive key nuriienrs: CoQ10, L-caini-
rine, L-aiginine, rocoleiols, anu Viramin C. 1le ievious clarei
uesciiLeu rle miiacle o CoQ10, rlis clarei exlains rle imoirance o
rle oui auuirional suei-nuriienrs oi youi leair.
- -
Ler`s assume youìe rle iueal arienr. You ear youi vegeraLles, you uon`r
smoke, you uiink in moueiarion, you avoiu junk oou, anu you exeicise
eveiy uay. Do you, rle iole mouel o lealrly living, ieally neeu ro rake vira-
mins.
In a voiu, yes. uriirional sulemenrs lel make u oi some o rle
oous ve uon`r ear anu rley lel comensare oi some o rle oous ve uo
ear rlar aien`r so goou oi us. Sruuies ounu rlar eole vlo rook a uaily
mulriviramin sulemenr lave sriongei immune sysrems anu suei evei
inecrions rlan rlose vlo uo nor rake sulemenrs.
1
Bur rleie is mucl moie
convincing eviuence:
A 1992 US Deairmenr o Agiiculruie sruuy concluueu rlar only 4
eicenr o rle 22,000 Ameiicans sruuieu veie gerring even rle
iecommenueu uaily allovance (RDA) o rleii essenrial vira-
mins.
A moie iecenr US goveinmenr suivey ounu rlar none o rle 21,000
eole suiveyeu manageu ro ear rle iecommenueu uaily allovance o
all rle ren Lasic nuriienrs sruuieu.
2
On any given uay, 91 eicenr o Ameiicans uo nor consume rle iec-
ommenueu amounr o iuirs anu vegeraLles, virl 0 eicenr nor con-
suming any viramin-C-iicl iuirs anu S0 eicenr nor consuming any
caiorene-conraining vegeraLles.
1ouay, oous lave mucl less nuriirional value rlan rley uiu a geneia-
rion ago uue ro mouein merlous o agiiculruie. You voulu neeu ro
ear 60 seivings o sinacl ro ger rle same amounr o iion ounu in a
single seiving in 194S!
In oiuei ro ger rle RDA oi viramin L rouay, you voulu neeu ro ear
25 cus o sinacl eveiy uay. Anu rlar may nor Le enougl, seveial
sruuies lave suggesreu rlar uoses o viramin L mucl liglei rlan rle
RDA may uirlei iorecr youi leair.
1vo-rliius o Ameiicans consume uiers ueicienr in zinc, vlicl is
viral oi ioei immune sysrem uncrioning.
Ameiicans oren ear rle same small numLei o oous eveiy uay,
virlour mucl vaiiery.
Unless you aie rle iaie excerion, you ioLaLly uon`r ger even rle min-
imum iequiiemenr o all youi imoiranr viramins anu mineials. 1lese min-
imum values uon`r ielecr rle acrual amounrs ro consume oi orimal
lealrl.
- - l 149
oLel lauieare Linus Pauling saiu, Recommenueu uaily allovances
only give levels o viramins anu mineials rlar vill ievenr uearl oi seiious
illness iom viramin ueiciency. 1o ger ieal lealrl Leneirs iom viramins,
you neeu ro ger moie rlan rle minimal iecommenueu amounrs.
âny eole lave raken mulriviramins oi yeais. Viramin manuac-
ruieis nov lave oimulas rlar incluue a viue iange o anrioxiuanrs, vlicl
can simliy youi iourine oi leair lealrl.
Sroie youi mulriviramin in rle ieiigeiaroi, rle acrive ingieuienrs sray
viral longei. In auuirion, seeing rle viramin Lorrle on rle slel nexr ro rle
oiange juice ieminus you ro rake a ill eveiy uay.
One moie ri: Unless you lave iion ueiciency, cloose a mulriviramin
virlour iion. You ioLaLly uon`r neeu rle auuirional iion. Lxria iion can
inreieie virl rle aLsoirion o orlei mineials, give you consriarion, anu
leave a oul rasre in youi mourl.
-
Wlile a goou mulriviramin oims a ounuarion rovaiu a vell-nouiisleu
leair, you can uirlei iorecr youi leair virl a ev auuirional key nurii-
enrs: L-cainirine, L-aiginine, rocoleiols, anu anrioxiuanr uoses o vir-
amin C.
-
L-cainirine lays an essenrial iole in rle lealrly uncrioning o rle
Louy. Lveiy oim o lie, iom rle simlesr single-cell oiganism ro rle
unarlomaLly comlex luman Louy, ueenus on cainirine oi eneigy io-
uucrion virlin rle cells.
Cainirine slurrles ar (oi long-clain arry acius, ro Le moie iecise) inro
rle eneigy cenreis oi miroclonuiia o rle cells, vleie rle ar can Le Luineu
ro iouuce eneigy. Wirlour enougl cainirine, rle cell`s uinace cannor
voik ar eak eiciency anu irs eneigy-iouucrion sysrem slovs uovn oi
sralls. Wlen rle Louy las suicienr cainirine ieseives, rle cells can Luin
moie ar anu geneiare moie eneigy.
In auuirion ro geneiaring eneigy, ar Luining cieares even moie lealrl
Leneirs. Ioi examle, cainirine-enlanceu ar Luining ievenrs rle acc-
umularion o excess ar in rle leair, livei, anu muscles. I alloveu ro Luilu
u, rlis ar conriiLures ro a numLei o uieienr lealrl ioLlems, sucl as
leair uisease, uiaLeres, anu ligl riiglyceiiue levels. Cainirine is iesenr in
giearesr concenriarions in rle leair, Liain, muscles, anu resricles, all o
vlicl iequiie lors o eneigy.
Cainirine is oren ieeiieu ro as rle eneigy viramin, Lur ir is nor ieally
a viramin ar all. A viramin is a suLsrance rlar cannor Le iouuceu Ly rle
Louy anu musr Le oLraineu rliougl oou. Because rle Louy can synrlesize
cainirine iom rle amino acius lysine anu merlionine, cainirine is nor a riue
viramin. Orlei eole classiy cainirine as an amino aciu, Lur ir isn`r a riue
amino aciu, eirlei. Wlile cainirine las a clemical sriucruie similai ro many
amino acius, reclnically ir is a niriogen-conraining, sloir-clain caiLoxylic
aciu. In simle reims, cainirine is a varei-soluLle, viramin-like comounu
similai ro rle B-comlex gious o viramins.
ôie rlan 20 laceLo-conriolleu sruuies suoir L-cainirine`s iole in
iorecring youi leair.
3
Cainirine ieuuces aireiial laque, loveis LDL clo-
lesreiol, anu incieases HDL levels. 1lese Leneirs aeai in lealrly suLjecrs
as vell as in arienrs virl leair uisease.
You oLrain cainirine iom ieu mear anu uaiiy. In acr, vlen scienrisrs
iisr isolareu ir iom rle muscle rissue o seveial animals, rley nameu ir cai-
nirine, using rle Larin ioor meaning lesl oi mear. Unless you ear a
uier ligl in ieu mear anu uaiiy, ir can Le uiiculr ro oLrain orimal
amounrs o cainirine iom uieraiy souices alone.
1ake 500 milligiams o L-cainirine as a sulemenr eveiy uay. Ir is
imoiranr rlar you cloose rle naruially occuiiing L-cainirine anu
nor rle synrleric D,L-cainirine. 1le D-oim inreieies virl rle nar-
uial acrion o rle L-cainirine.
--
L-aiginine, a naruially occuiiing amino aciu, is rle iecuisoi ro niriic
oxiue. L-aiginine imioves Lloou lov Lecause in rle Lloousrieam ir Lieaks
uovn inro niriic oxiue, vlicl lels uilare rle Lloou vessels in rle
- - l 151
lining o rle leair.
Wirlour niriic oxiue, youi Lloou vessels naiiov. Aireiial laque makes
rlese vessels iigiu anu iesriicrs Lloou lov. Recenr sruuies slov rlar aigi-
nine sulemenrarion eecrively incieases rle elasriciry o Lloou vessels,
ioviuing a mucl saei alreinarive ro iesciirion uiugs
4
L-aiginine also assisrs in muscle Luiluing. (RememLei, rle leair is a
muscle.) One uouLle-Llinu sruuy measuieu rle clange in muscle sriengrl
anu lean muscle mass in men raking L-aiginine. ên in rle sruuy rook
eirlei L-aiginine oi a laceLo vlile airiciaring in a sriengrl-riaining
iogiam. 1lose raking rle L-aiginine sloveu a signiicanrly giearei
inciease in muscle sriengrl anu lean muscle mass arei only ive veeks.
5
Sulemenrs conraining L-aiginine lave Leen useu Ly arlleres oi moie
rlan 20 yeais Lur lave Lecome moie oulai in iecenr yeais. Wly.
Because o rle oulaiiry anu exense o rle iesciirion uiug Viagia. Like
aiginine, Viagia imioves Lloou lov Ly incieasing niriic oxiue levels.
Goou oou souices o L-aiginine incluue ieu mear, isl, clicken, Leans,
clocolare, iaisins, nurs, sesame seeus, anu sunlovei seeus. You can also
nov inu ir in sulemenr oim in mosr nuriirion sroies.
1ake 500 milligiams o L-aiginine uaily virl oou ro suoir muscle
giovrl anu leair lealrl. Like cainirine, Luy only rle L-oim o rlis
amino aciu.
-
- --
You may alieauy knov rlar viramin L lels iorecr youi leair. A
numLei o sruuies slov a link Lerveen viramin L anu loveieu iisk o leair
uisease. 1vo lanumaik sruuies in rle
ieoir leair iorecrion iom Viramin L alone. One eiglr-yeai sruuy riackeu
moie rlan S,000 iegisreieu emale nuises.
6
A ielareu sruuy olloveu
neaily 40,000 male lealrl caie voikeis.
Peole vlo rook uaily viramin L

sulemenrs (100 IU oi moie) oi a minimum o rvo yeais lau aLour a 40
eicenr (41 eicenr in vomen, 3 eicenr in men) lovei iisk o ueveloing
leair uisease. 1ley also lau a 29 eicenr lovei iisk o srioke, anu a 13
eicenr ieuucrion in oveiall uearl iares.
1lis conclusion conrinues ro Le suoireu Ly rle Lulk o rle eviuence
Lur some sruuies inu conlicring iesulrs Lecause rle sulemenral oim o
viramin L is a airial solurion. ev eviuence slovs rlar a moie naruial
giou o viramin L-like comounus aie moie eecrive.
In naruie, viramin L exisrs as a mixruie o oui ryes o rocoleiols anu
oui ryes o rocoriienols. 1le viramin L you inu on rle uiug sroie slelves
conrains a single rye o rocoleiol knovn as alla-rocoleiol. 1aking roo
mucl o one rocoleiol can Llock rle aLsoirion o rle orlei rocoleiols.
Ioi rlis ieason, rake a Llenu o Lorl rocoleiols anu rocoriienols, vlicl is
mucl closei ro rle vay rlese nuriienrs exisr in naruie.
1ocoleiols anu rocoriienols lave many ioven lealrl Leneirs.
1ocoleiols anu rocoriienols iglr rle iee iauicals in youi Louy rlar cause
uiseases o inlammarion (sucl as ileumaroiu airliiris). 1ley also lovei
youi iisk o leair uisease Ly incieasing youi Lloou ciicularion, anu rley
lovei youi iisk o canceis o rle iosrare, colon, anu Lieasr.
âny arienrs lave Leen aLle ro give u rleii Lloou-rlinning uiugs
arei rley Legin rocoleiol sulemenrarion. 1leie is eviuence rlar a uaily
sulemenr o mixeu rocoleiols incieases rle elasriciry o rle aireiies.
S
1lese nuriienrs also lovei iisk o leair uisease Ly incieasing Lloou ciicula-
rion anu uecieasing rle srickiness o larelers in youi Lloou.
9
You inu rocoleiols anu rocoriienols in arry oous, incluuing mear,
isl, nurs, oils, uaik-gieen leay vegeraLles, seeus, anu avocauos. Hovevei,
ir is viirually imossiLle ro consume enougl o rlese nuriienrs in a ryical
uier. Ioi examle, you voulu lave ro ear rvo ounus o sunlovei seeus
eveiy uay ro consume all o rle rocoleiols anu rocoriienols you neeu.
1ake 400 IU o viramin L virl ar leasr 5 milligiams o mixeu roco-
leiols anu rocoriienols uaily. Viramin L anu rle orlei rocoleiols aie oil
soluLle. Like CoQ10, youi Louy can only aLsoiL rlese nuriienrs vlen you
ear enougl ar. 1ake rlem virl a reasoon o almonu Lurrei oi orlei nar-
uial ar oi oil.
- - l 153
-
Viramin C eaineu a ieurarion as a ievenrarive oi colus since irs uis-
coveiy moie rlan 0 yeais ago, Lur ir las a lor moie ro oei. Viramin C is
essenrial oi many o rle Louy`s lie-susraining uncrions. Ioi examle, vir-
amin C:
iglrs iee iauicals,
lels oim collagen (a suoirive iorein in rle rissues),
susrains rle immune sysrem,
aius in rle iouucrion o amino acius rlar iegulare rle neivous
sysrem anu
lels Lieak uovn lisramines vlicl aie rle inlammaroiy elemenr o
alleigic ieacrions, among many auuirional uncrions.
Wlen ir comes ro caiuiovasculai uisease, sruuies inu a link Lerveen
lov levels o viramin C anu iisk o srioke. A 10-yeai sruuy o moie rlan
2,400 miuule-ageu men esraLlisleu a ielarionsli Lerveen viramin C
inrake anu ieuuceu iisk o srioke.
10
ên virl rle lovesr viramin C levels
lau an incieaseu iisk o laving a srioke 2.4 rimes giearei rlan men vlo
lau liglei viramin C levels. 1le ieseaicleis ounu rlar raking viramin C
lau moie imacr on rle iisk o srioke rlan Leing oveiveiglr oi laving
ligl Lloou iessuie.
In auuirion, ieseaicleis ar rle Univeisiry o Calioinia analyzeu rle vir-
amin C inrakes anu uearl iares o moie rlan 11,000 men anu vomen.
11
1le sruuy sloveu a uiamaric uecline in uearl iom leair uisease among
rle men virl rle liglesr viramin C inrake, esecially among rlose vlo
rook a viramin C sulemenr. êiely oLraining rle iecommenueu uaily
allovance oi viramin C rliougl oou uiu nor seem ro oei any iorecrion
againsr leair uisease.
1le luman Louy cannor synrlesize oi iouuce viramin C. We can only
ger rlis nuriienr iom oui uier oi iom sulemenrs. Unoirunarely, one-
ouirl o all Ameiicans uo nor ger even rle minimum amounr o viramin C
(60 milligiams) rlar cells neeu ro eioim Lasic Liological uncrions. Ioous
like oianges, sriavLeiiies, Lioccoli, anu Lell eeis conrain suLsranrial
amounrs o viramin C. Srill, ir is uiiculr ro consume rleiaeuric amounrs o
viramin C iom uier alone.
Some uiugs, incluuing asiiin, alcolol, analgesics, anri-ueiessanrs,
anri-coagulanrs, oial conriacerives, anu sreioius, ieuuce rle levels o vir-
amin C in rle Louy. DiaLeric anu sula uiugs may nor Le as eecrive vlen
raken virl laige uoses o viramin C. Laige uoses o viramin C may cause
alse negarive ieauings vlen resring oi Lloou in rle srool.
1ake 500 milligiams o viramin C rvice a uay virl oou. Ar liglei
uoses oi sloirei eiious, viramin C ioviues some iorecrion againsr
viiuses. I you lave a viial illness (sucl as a colu), rake 1000 mil-
ligiams eveiy coule o louis virl a ull glass o varei.
-
Oxygen is essenrial ro lie, Lur ar rle viong lace ar rle viong rime,
oxygen can uamage cells, cause cancei, anu conriiLure ro caiuiovasculai
uisease anu aging rliougl a iocess knovn as oxiuarion. As oxygen makes
irs vay rliougl rle Louy, many o irs molecules lose an elecrion, making
rlem clemically unsraLle. 1lese ions oi iee iauicals aie liglly ieacrive.
1ley sriive oi sraLiliry anu ulrimarely sreal an elecrion iom anorlei
molecule, leaving a uamageu molecule in rleii vake. 1lis oxiuarive
uamage can cause clanges ro DA, leauing ro arleioscleiosis, as vell as
cancei, caraiacrs, airliiris, anu many moie lealrl ioLlems.
Anrioxiuanrs minimize rle uamage o iee iauicals Ly ieely uonaring
exria elecrions, neurializing rle oxygen molecules Leoie rley luir orlei
cells in rle Louy. Anrioxiuanrs incluue rle vell-knovn viramins A, C, anu
L, as vell as rle less amous coenzyme Q10 anu lurein, among orleis. Anri-
oxiuanrs aie ounu in many oous ve ear, as vell as in nuriirion sule-
menrs.
Unoirunarely, youi Louy`s aLiliry ro iglr iee iauicals renus ro uecline
virl age. In auuirion, rle moie acrive you aie oi rle laiuei you live
rle moie likely you aie ro oveivlelm youi Louy`s suly o anrioxiuanrs.
You uon`r vanr ro sro living laiu. Insreau, rake auuirional anri-oxiuanr
sulemenrs. Arei yeais o ieseaicl anu resring, ieseaicleis anu uocrois
- - l 155
lave ounu vlicl anrioxiuanrs ieally voik. Lailiei in rlis clarei, you
ounu our aLour rle imoiranr anrioxiuanrs rlar aie among rle suei-
nuriienrs oi leair lealrl rocoleiols, rocoriienols, anu viramin C. ov
ler`s ralk aLour a ev moie oveiul anri-oxiuanrs rlar aie key ro youi
lealrl.
-
In auuirion ro rle suei-nuriienrs uesciiLeu eailiei, many arienrs rake
rle olloving leair-smair sulemenrs, roo. or suiiisingly, many on rle
lisr aie anrioxiuanrs.
RememLei all o rle anrioxiuanrs (excer viramin C) aie oil soluLle.
1lar means rlar rle Louy can only aLsoiL rlese nuriienrs vlen rley aie in
rle iesence o ar oi oil. 1ake rlese anrioxiuanrs in gel ca oim. I os-
siLle, look oi an anrioxiuanr sulemenr, vlicl conrains as many o
rle nuriienrs as ossiLle in a single ill. 1ake rlem virl a reasoon o
laxseeu oil oi almonu Lurrei oi Lesr aLsoirion, oi rake rlem uuiing a
meal virl ar.
Alla lioic aciu (ALA) lays a viral air
in rle iouucrion o eneigy in rle cells. Ir eaineu rle name rle univeisal
anrioxiuanr Lecause o irs aLiliry ro iglr iee iauicals in Lorl rle arry
anu vareiy aieas o cells. In auuirion, ALA iecycles anu exrenus rle lie o
orlei iee iauicals like viramin C, L, anu CoQ10. ALA loveis rle iisk o
arleioscleiosis Ly iglring seciic iee iauicals rlar conriiLure ro rlis uis-
ease. Reu mear is rle Lesr oou souice o ALA.
1ake 100 milligiams o alla lioic aciu uaily.
- - -- Cainosine is an imoiranr anri-glycarion
agenr rlar is maue iom rvo amino acius naruially iesenr in youi neive
anu muscle cells. Ir iorecrs rle inregiiry o rle muscle you lave, anu ir
lels ensuie rlar nev muscle rissue is lealrly anu long-lasring.
1ake 500 milligiams o cainosine rvice a uay.
- - Caiorenoius aie a amily o ar-sol-
uLle viramins virl many imoiranr Leneirs oi youi oveiall lealrl. 1ley
ievenr niglr Llinuness anu iee iauical uamage in youi eyes, ieuucing rle
iisk o ueveloing maculai uegeneiarion, rle mosr common cause o Llinu-
ness in rle elueily. Caiorenoius also ueciease youi iisk o ueveloing lung
anu Lieasr cancei. 1ley lel suoir youi immune sysrem. Caiorenoius aie
ounu in mear, milk, eggs, livei, caiiors, anu sinacl.
1ake 2,500 IU o mixeu caiorenoius uaily.
- Animal ioreins
aie key oou souices o rle amino aciu gluramine. 1le luman Liain con-
rains ligl concenriarions ir uses oi essenrial ceieLial uncrions. Gluramine
allovs rle Louy ro inciease irs levels o giovrl loimone, making ir an
imoiranr muscle-Luiluing sulemenr. Ir lels sraLilize youi eneigy levels
anu Loosrs rle naruial giovrl loimone in youi Louy. Giovrl loimone
rells youi Louy ro sleu ar anu Luilu muscle. Gluramine also lels ievenr
muscle Lieakuovn. âny uocrois iecommenu ir ro cancei arienrs ro
ieuuce muscle loss. A iecenr sruuy sloveu rlar a gluramine cockrail acru-
ally leleu eole virl cancei ieveise rleii muscle loss.
12
1ake 5 giams o gluramine ovuei ei uay. You can uissolve ir in
varei oi ur ir in a iorein slake.
Lurein is a memLei o rle
caiorenoiu amily, anu ir is a ciucial nuriienr oi eye lealrl. Ir is one o sev-
eial caiorenoius rlar make igmenr in vegeraLles, ir also conriiLures ro ig-
menr in youi ierina. Lurein iorecrs vision Ly neurializing iee iauicals in
rle lens anu ierina o rle eye. Ir acrs like sunglasses Ly slieluing rle eye
iom laimul sunliglr. Ir also loveis rle iisk o caiuiovasculai uisease anu
ceirain canceis Ly sroing iee iauical uamage rlar conriiLures ro rlese
uiseases. Lurein is in ieu giaes, egg yolks, squasl, eas, anu oianges.
1ake 20 milligiams o lurein uaily.
- - l 15
- --- - Lycoene, rle
igmenr ounu in romaroes anu orlei ieu vegeraLles, is also air o rle
caiorenoiu amily. Lycoene lels ievenr caiuiovasculai uisease Ly sro-
ing rle oxiuarion o LDH (Lau) clolesreiol, sloving rle Luiluu o laque
in rle aireiies. Reseaicleis iecenrly measuieu rle concenriarions o
lycoene in ar rissue anu ounu rlar eole virl liglei rissue lycoene
levels exeiienceu lovei iisks o leair arrack.
13
Ir also ieuuces rle iisk o
iosrare anu anciearic canceis Ly iglring iee iauical uamage. Lycoene
also lels ievenr maculai uegeneiarion Ly neurializing iee iauicals in rle
eye. Lycoene is ounu in romaroes, guava, eeis, vareimelon, anu ink
giaeiuir.
1ake 20 milligiams o lycoene uaily.
- -- In rle 190s,
some oLseivanr scienrisrs noriceu rlar Lskimos ear a lor o ar Lur lave
excerionally lov iares o leair uisease anu cancei. Iuirlei sruuy ounu
rlar rle ar in rle Lskimo uier vas iimaiily in rle oim o omega-3 arry
acius, vlicl aie ounu in arry isl.
14
Ovei rle yeais, moie sruuies su-
oireu rle oLseivarion rlar omega-3 arry acius lels ievenr leair uisease
anu cancei.
15
Omega-3 is one o seveial essenrial arry acius. 1le omega-3 amily
incluues linolenic, eicosaenraenoic (LPA), anu uocosalexaenoic (DHA)
acius. 1le Louy cannor make rlese acius, you musr ger rlem in youi uier.
Lssenrial arry acius aie necessaiy oi giovrl anu oi rle oveiall lealrl o
rle Lloou vessels anu neives.
Omega-3s lay a cenrial iole in iorecring rle caiuiovasculai sysrem.
Omega-3 arry acius can calm iiiegulai leair ilyrlms, lovei Lloou ies-
suie, anu lovei riiglyceiiue levels.
16
Reseaicleis also ounu rlar rle cell
memLianes o leair cells sroie omega-3s iom isl oil ro ievenr iiiegulai
ilyrlms, vlicl can leau ro suuuen caiuiac uearl. (Suuuen caiuiac uearl is
iesonsiLle oi lal o rle leair-ielareu uearls in rle Unireu Srares.)
In auuirion, ieoireu a
sruuy rlar slovs rlar isl oil loveis riiglyceiiue levels.
1
1le ieseaicleis
ounu rlar airicianrs vlo rook isl oil lau a ueciease in riiglyceiiues,
vlicl ieuuce rleii clance o leair uisease Ly 25 eicenr.
Omega-3 arry acius also iorecr againsr srioke Ly ievenring rle oi-
marion o sricky Lloou clors. A iecenr Haivaiu sruuy slovs rlar rle moie
men ear oous iicl in omega-3 arry acius, rle lovei rleii iisk o srioke.
1S
Omega-3 arry acius aie ounu in colu-varei isl, vilu game, laxseeu
oil, nurs, leay gieen vegeraLle, eggs, anu avocauos.
Lar iesl isl rvo oi rliee rimes ei veek.
1ake 3 ro 5 giams o omega-3 isl oil a uay.
- Viramin A is a ar-soluLle viramin in rle
caiorenoiu amily. Viramin A anu Lera-caiorene aie closely ielareu nurii-
enrs. Pieoimeu viramin A (calleu ierinol) is ounu in animal rissues, Lera-
caiorene is a igmenr ounu in lanr oous (esecially yellov anu oiange
vegeraLles anu iuirs). Because ir can Le conveireu ro viramin A in rle
inresrinal riacr oi livei, Lera-caiorene is somerimes calleu ioviramin A.

An SS-yeai-olu arienr vlo came ro rle Cenrei oi Healrl anu
Wellness ueieu rle ouus. Desire uiinking, smoking, anu earing vlar-
evei le likes, le`s nevei senr a uay in rle losiral anu le rakes no
meuicarions. Wirl a quick vir anu siing in lis sre, le coulu Le mis-
raken oi a mucl youngei man. Hov coulu rlis man Le so lealrly
vlen lis lealrl laLirs veie so unlealrly.
Wirl lis consenr, lis uocroi eioimeu exrensive laL voik, anu
rle iesulrs veie noimal in eveiy vay Lur one: He lau rle liglesr
levels o seveial key anrioxiuanrs rleyù evei seen. Since rlar rime,
orlei arienrs virl ligl levels o anrioxiuanrs noriceu similai enei-
gizing eecrs. You may exeiience rle same rye o iejuvenarion Ly
Loosring youi ovn levels o anrioxiuanrs.
- - l 159
Viramin A acrs as a oveiul iee iauical scavengei, making ir a ov-
eiul anrioxiuanr. Ir also ievenrs niglr Llinuness anu loveis rle iisk o
ueveloing maculai uegeneiarion Ly ievenring iee iauical uamage in rle
eye. Viramin A uecieases rle iisk o lung anu Lieasr cancei Ly suoiring
rle immune sysrem. Viramin A is in mear, milk, eggs, livei, caiiors, anu
sinacl.
1ake 2,500 IU o viramin A uaily.
-
Does youi uier incluue enougl viramin O. Hov aLour viramin U.
Don`r voiiy i rlese nuriienrs aien`r on youi sulemenr lisr, rley uo nor
exisr. 1lis ools a lor o eole! Ir`s laiu enougl ro iememLei all o rle
genuine viramins anu mineials.
uriirional sulemenr manuacruieis anu uisriiLurois conriiLure ro
rle conusion aLour many iouucrs. uriirional sulemenrs geneiare
$200 Lillion in sales eacl yeai, anu maikereis oren riy ro sell you iouucrs
you jusr uon`r neeu. 1ley use seuuo-science anu meuical lingo ro make ir
uiiculr oi you ro uisringuisl acr iom lye.
Ar rle Cenrei oi Healrl anu Wellness, rle mosr commonly askeu ques-
rions aie aLour nuriirional sulemenrarion. âny arienrs ieau iomo-
rional lireiaruie aLour viramins anu sulemenrs anu ask: Is rlis sru oi
ieal.
Seaiaring sounu science iom rle sales ircl can Le uaunring.
êuicine anu nuriirion aie my lie`s voik, yer making sense o rlis kinu o
mareiial is srill clallenging. 1oo oren manuacruieis conuse eole virl
scienriic-sounuing claims rlar uon`r make meuical sense. Ioi examle,
some Inreiner lucksreis usl viramin O, a sulemenr rlar claims ir vill
cuie airliiris, alleigies, asrlma, ineiriliry, uiaLeres, ain, colus, uiiculry
Liearling, oLesiry, veakeneu immuniry, rumois, luus, anu Lloou clors,
among orleis. Viramin O is an ouriiglr iauu.
We ueine a viramin as a comlex, oiganic suLsrance ounu in oou rlar
is essenrial oi rle noimal uncrioning o rle luman Louy. 1le iouucr
manuacruiei lisrs rle iouucr`s acrive ingieuienr as oxygen. Oxygen
isn`r oiganic (ir uoesn`r conrain caiLon), anu ir is nor a viramin. A caieul
ieauing on rle ingieuienrs lisr uisrilleu varei, souium clloiiue (salr), riace
mineials, anu oxygen molecules ieveals rlar rle iouucr is Lasically salr
varei! In rlis case, rle Ieueial 1iaue Commission rook rle manuacruiei ro
couir, claiming rlar rle comany maue unsuLsranriareu claims. 1ley veie
oiceu ro ay lunuieus o rlousanus o uollais in iesrirurion.
19
Piouucrs like viramin O make a mockeiy o nuriirion`s ieal iole in
meuicine. 1leii ouriageous claims ioviue ammunirion oi rle riauirional
uocrois anu laimaceurical comanies ro insisr on a uiug-Laseu solurion
oi eveiy lealrl ioLlem.
Unoirunarely, viramin O isn`r rle only iauu our rleie. Recenrly, su-
lemenr manuacruieis lave usleu viramin 1 (a clemical in sesame
seeus saiu ro imiove Lloou uisoiueis) anu viramin U (a suLsrance ounu
in caLLage knovn as S-merlyl-merlionine, vlicl is saiu ro riear ulceis anu
rissue uamage). Once again, neirlei viramin 1 noi U is a ieal viramin.
Youi Lesr ueense againsr slysreis is knovleuge aLour ieal viramins. Ir
nor as rougl ro Le inoimeu aLour viramins as you miglr rlink. Belov is a
comlere lisr o all rle ieal viramins virl a Liie uesciirion o vlar rley
uo anu rle Lesr oou souices.
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1 Benuicl A. îcionuriienrs in vomen`s lealrl anu immune uncrion. .
2001 Ocr, 1(10):S5S-S6.
2 Sulemenral Dara 1aLles, USDA Suivey, 1994-1996.
3 Boium RP anu Bennerr SG. Cainirine as an essenrial nuriienr.
. 19S6, 5(2):1-1S2.
4 - ---, Reureis Healrl, 1/22/03.
5 Llam R, Haiuin DH, Surron RA, anu Hagen L. Lecrs o aiginine anu oinirline
on sriengrl, lean Louy mass anu uiinaiy lyuioxyioline in auulr males.
- - --, 19S9 âi, 29(1):52-56.
6 Sramei ^], Hennekens CH, ânson ]L, er al. Viramin L consumrion anu rle
iisk o coionaiy uisease in vomen. . 1993
ây 20, 32S(20):1444-1449.
-
- - l 163
Rimm LB, Sramei ^], Ascleiio A, er al. Viramin L consumrion anu rle iisk
o coionaiy leair uisease in men. 1993 ây
20, 32S(20):1450-1456.
S ôrriam P, Slige H, anu esrel P. Viramin L imioves aireiial comliance in
miuule-ageu men anu vomen. --- 1999 Aug, 145(2):399-404.
9 âLile L, Biuckuoiei KR anu Rice-Lvans C. ôueiare sulemenrarion virl
naruial alla-rocoleiol uecieases lareler aggiegarion anu lov-uensiry lioio-
rein oxiuarion. ---. 1999 ov 1, 14(1):1-1S5.
10 Kuil S, 1uomainen 1P, Laukkanen ]A, er al. Plasma viramin C mouiies rle
associarion Lerveen lyeirension anu iisk o srioke. . 2002 ]un, 33(6):
156S-153.
11 Lnsriom ]L, Kanim LL anu Kleim Â. Viramin C inrake anu moiraliry among
a samle o rle Unireu Srares oularion. . 1992 ây, 3(3):194-
202.
12 ây PL, BaiLei A, DÒlimio ]1, er al. Reveisal o cancei-vasring using oial su-
lemenrarion virl a comLinarion o Lera-lyuioxy-Lera-merlylLuryiare, aiginine
anu gluramine. . 2002 Aiil, 1S3(4):41-49.
13 Kollmeiei L, Laik ]D, Gomez-Giacia L, er al. Lycoene anu myocaiuial inaic-
rion iisk in rle LURAÎC Sruuy. 199 Ocr
15, 14S(2):61S-626.
14 DyeiLeig ] anu Bang HO. Haemosraric uncrion anu lareler olyunsaruiareu
arry acius in Lskimos. 199 Se 1, 2(S140):433-435.
15 Wlelron SP, He ], Wlelron PK anu ûnrnei P. êra-analysis o oLseivarional
sruuies on isl inrake anu coionaiy leair uisease.
. 2004 ây 1, 93(9):1119-1123.
16 âra Loez P, er al. Omega-3 arry acius in rle ievenrion anu conriol o cai-
uiovasculai uisease. 2003 Se, 5
(Sul 1):S22-25.
1 Clan DC, Warrs GI, ôii 1A, er al. Ranuomizeu conriolleu riial o rle eecr o
n-3 arry aciu sulemenrarion on rle meraLolism o aolioiorein B-100 anu
clylomicion iemnanrs in men virl visceial oLesiry.
. 2003 IeL, (2):300-30.
1S He K, Rimm LB, êiclanr A, er al. Iisl consumrion anu iisk o srioke in
men. -- 2002 Dec 25, 2SS(24):
3130-3136.
19 Ieueial 1iaue Commission evs Release, ây 1, 2000.

ou can`r eel arleioscleiosis oi laiuening o rle aireiies as ir
laens. 1lis uisease slovly anu srealrlily oims ovei rle yeais in
iesonse ro riny injuiies ro rle lining o rle aireiies.
Iionically, rle veiy immune iesonse rlar kees you alive causes
uamage vlen rle injuiy is ro rle aireiies. Lveiy injuiy in rle Louy
vlerlei ir`s a cur on rle skin oi iiiirarion ro rle lining o rle aireiies riig-
geis rle immune sysrem ro launcl an inlammaroiy iesonse. Inirially, rlis
iesonse seeus rle lealing o an injuieu aiea, Lur rle same vlire Lloou
cells anu inlammaroiy clemicals rlar aie involveu in rle lealrl iocess
can also Luiiov inro rle aireiy valls anu conriiLure ro leair uisease.
1le occasional injuiy ro rle aireiy valls leals virlour majoi conse-
quences. Bur clionic injuiy, yeai in anu yeai our, iesulrs in aireiies illeu
virl laige arcles o laque Luilu-u, as vell as smallei vulneiaLle laques
illeu virl inlammaroiy comounus. Ar some oinr, rlese laque ueosirs
can eiur anu leau ro leair arrack.
As you miglr execr, uiug comanies aie laiu ar voik riying ro
uevelo uiugs ro conriol inlammarion anu rlvair leair uisease. Once
again, rle laimaceurical comanies aie misguiueu. Inlammarion is nor
rle enemy, ir is rle iisr srage o rle lealing iocess. 1o avoiu leair uisease,
you uo nor neeu meuicarion jusr avoiu rle souice o rle iiiirarion rlar
causes rle inlammarion in rle iisr lace.
In rlis clarei, you`ll uiscovei rle link Lerveen inlammarion anu leair
uisease. You`ll also leain aLour rle iole o lomocysreine in conriolling
inlammarion, anu rle iole o C-ieacrive iorein in uerecring ir. (Ioi
inoimarion on resring oi lomocysreine anu C-ieacrive iorein, see Clarei
5, êasuie Youi Real Heair Healrl.) In auuirion, rlis clarei coveis rle
link Lerveen gum uisease anu caiuiovasculai uisease, incluuing inoimarion
on vlar you can uo ro ievenr rlese ioLlems.

A lor o rlings uamage oui aireiies:
{ -- - A suuuen sasm in an aireiy, comLineu virl a suige
in sriess loimones, may cause rle aireiies ro consriicr, iesulring in a
riny reai in rle enuorlelium, rle lining o rle aireiies.
{ - Peole virl lyeirension may exeiience Lloou ies-
suie oices sriong enougl ro injuie rle uelicare aireiies.
{ A caieless nick oi incision in an aireiy uuiing an angiolasry
oi orlei caiuiac ioceuuie can uamage aireiies.
{ - A veiy common cause o aireiial uamage is roxins in rle
Lloousrieam. 1lese iiiiranrs sucl as cigaierre smoke, excess Lloou
glucose oi insulin, anu oxiuizeu lov-uensiry lioioreins uamage rle
lining o rle aireiies as rley lov rliougl rle Lloousrieam.
Wlen roxins oi riaumas injuie rle aireiies, rle Louy riiggeis an
immune iesonse. 1lis iocess is essenrially rle same as vlar laens
vlen you cur youisel slaving oi skin youi knee. 1le aiea ryically
Lecomes ieu, lor, anu sliglrly svollen, all signs rlar rle inlammaroiy
iesonse is voiking. Iiisr, vlire Lloou cells, collagen, giovrl acrois, anu
orlei clemicals garlei ro make rissue ieaiis.
In rle aireiies, rle Lloou ars (esecially laimul LDL clolesreiol) iusl
ro rle injuiy sire, ulrimarely auuing insulr ro injuiy. 1le LDL clolesreiol
riiggeis a cycle o iee iauical uamage. Ar rle same rime, vlire Lloou cells
knovn as monocyres Legin ro uig rleii vay inro rle innei layeis o rle
aireiies ar rle sire o rle injuiy. Once rley saely enrei rle aireiy valls, rle
vlire Lloou cells clange inro maciolages, oi immune cells uesigneu ro ear
miciooiganisms anu oieign roxins.
l 16
Ar rlis oinr, rle iocess o arleioscleiosis is vell on irs vay. Wlen rle
maciolages uine on rle oxiuizeu LDL clolesreiol ulleu iom rle Lloou-
srieam, rley clange inro oam cells, vlicl arriacr even moie clolesreiol.
1le suiiounuing smoorl muscle cells iesonu Ly coaring rle lining o rle
aireiy virl a layei o collagen anu elasrin iLeis. 1lis leaves you virl a
layei o aireiial laque, illeu virl a nasry mixruie o ueau oam cells,
vlire Lloou cells, anu LDL clolesreiol anu orlei ar.
1lese laque ueosirs cause leair arracks in one o rvo iimaiy vays.
Somerimes laque Luilu-u naiiovs an aireiy ro rle oinr rlar ir is laigely
Llockeu, rlen a Lloou clor loosens anu louges in one o rlese iesriicreu
aireiies. Orlei rimes smallei laque lesions iuruie anu cause leair
arracks. Wlen rlese lesions Luisr eilas in iesonse ro a suuuen iise in
Lloou iessuie oi leairLear rley uum rleii conrenrs inro rle aireiy,
immeuiarely arriacring anorlei iounu o clorring acrois anu inlammaroiy
clemicals. I a rliomLus, oi Lloou clor, Llocks youi coionaiy aireiy, you
lave a leair arrack.
- -
In 196S, rle uearls o an eiglr-yeai-olu Loy anu a rvo-monrl-olu
inanr iom massive sriokes cauglr rle arrenrion o a Bosron arlologisr
nameu Kilmei ^cCully. In examining rle cases, ^cCully noriceu rlar Lorl
cliluien lau a generic ueecr in rle vay rleii Louies lanuleu lomocysreine,
a meraLolic Ly-iouucr o earing iorein anu a majoi cause o inlamma-
rion in rle Lloou vessels. As a iesulr o rlis inleiireu ioLlem, Lorl clil-
uien lau clolesreiol-cloggeu anu uamageu aireiies. ^cCully maue rle
connecrion Lerveen rle ligl levels o lomocysreine in rle Lloou anu rle
caiuiovasculai uisease in rle kius.
1
Ioi yeais, orlei uocrois mockeu ^cCully, Lur nov exeirs iecognize
ligl lomocysreine levels as a majoi iisk acroi oi caiuiovasculai uisease.
In acr, accoiuing ro a 199 sruuy, An incieaseu lasma roral lomocys-
reine level coneis an inueenuenr iisk o vasculai uisease similai ro rlar o
smoking oi lyeiliiuemia (ligl levels o ars in rle Lloou).
2
Ir all Loils
uovn ro rlis: I you lave elevareu levels o lomocysreine in youi Lloou,
you aie rliee rimes moie likely ro lave a leair arrack rlan someone virl
noimal lomocysreine, iegaiuless o youi clolesreiol levels.
Homocysreine is a roxic amino aciu rlar iiiirares rle lining o rle Lloou
vessels, causing inlammarion anu caiuiovasculai uisease. Wlen you lave
roo mucl lomocysreine in youi Lloou, youi Lloou vessels cannor uilare
ioeily, vlicl can cause ioLlems in rimes o sriess. Inauequare Lloou
lov ro rle leair can cause leair arracks, inauequare Lloou lov ro rle
Liain can cause sriokes.
1le link Lerveen lomocysreine levels anu caiuiovasculai uisease is
unmisrakaLle. In all, ar leasr 20 sruuies sloveu sriong links Lerveen lomo-
cysreine anu uevasraring caiuiac evenrs, incluuing a lanumaik ieoir rlar
riackeu 15,000 male lysicians in rle Plysician`s Healrl Sruuy.
3
1lis sruuy
ounu airicianrs virl ligl lomocysreine levels veie rliee rimes as likely
ro lave a leair arrack, iegaiuless o rleii clolesreiol levels. 1aken rogerlei,
rle ieseaicl slovs rlar lomocysreine levels ieuicr caiuiovasculai evenrs
Lerrei rlan clolesreiol levels.
Desire rlese inuings, lovevei, many arienrs lave nevei leaiu o
lomocysreine. One ieason rle uLlic iemains ielarively uninoimeu aLour
rlis iisk acroi is rlar no Lig uiug comanies maiker uiugs ro ieuuce lomo-
cysreine levels. I Pizei maue a uiug ro riear ligl lomocysreine, ir voulu
Le a louselolu voiu.
Diug comanies laven`r riieu ro maiker lomocysreine-loveiing uiugs
Lecause you uon`r neeu rlem. B viramins lel rle Louy Lieakuovn lomo-
cysreine. All arienrs ar rle Cenrei oi Healrl anu Wellness loveieu rleii
elevareu lomocysreine levels virl norling moie rlan a viramin sulemenr.
-
1venry-ive million Ameiicans aie in uangei o sueiing a leair arrack
anu uon`r knov ir. Aie you among rlem. Iinu our i you aie ar iisk Ly
laving a simle Lloou resr oi C-ieacrive iorein, oi CRP.
C-ieacrive iorein (CRP) vas iecenrly iecognizeu as an excellenr ie-
uicroi o leair uisease. Wlen air o youi Louy is injuieu, ir senus our sig-
nals asking oi lel. 1le immune sysrem iesonus Ly senuing vlire Lloou
cells anu inlammaroiy molecules (incluuing CRP) ro rle injuieu aiea.
1lese ueense cells riy ro ix rle injuieu aieas anu iglr o any
l 169
inriuueis, Lur rlis ueensive iesonse causes inlammarion. 1le
inlammaroiy iesonse iequiies eneigy in rle oim o oxiuarive iie rlar
can uamage suiiounuing rissues. Inlammarion o Lloou vessel cells is rle
majoi iocess leauing ro leair uisease.
Llevareu CRP levels inuicare rlar rleie is inlammarion in rle Louy.
Using rlis measuie, ve can uerecr liuuen leair uisease using CRP Lerrei
rlan virl clolesreiol levels. 1le iecenrly
uLlisleu a sruuy on CRP rlar involveu neaily 2S,000 airicianrs.
Reseaicleis riieu ro ieuicr caiuiac evenrs (leair arrack anu srioke) using
LDL clolesreiol anu CRP levels in rle Lloou. 1ley ounu rlar CRP ie-
uicreu caiuiac evenrs Lerrei rlan LDL clolesreiol uiu.
4
Wlar can you uo ro kee youi levels o CRP lov. 1le Lesr vay is virl
exeicise. We iecenrly uiscoveieu rlar even moueiare lysical acriviry can
lovei CRP levels. Peole vlo venr iom nor exeicising ar all ro exeicising
a small amounr ive rimes a veek cur rleii CRP levels Ly as mucl as 30
eicenr.
5
Seveial sulemenrs also lel sro cell uamage anu iiiirarion in youi
leair`s lining. By avoiuing uamage ro youi leair, you can lovei youi CRP
level anu lovei youi iisk o a leair arrack. 1lese leair-saving sulemenrs
incluue L-aiginine, olic aciu, rauiine, viramin L, anu viramin C. You`ll inu
our moie lov you can use rlem ro imiove youi caiuiac lealrl in rlis
clarei. You may iememLei rle inoimarion aLour laving youi CRP levels
resreu iom ieauing Clarei 5, êasuie Youi Real Heair Healrl.
--
Goou uenral lygiene gives you moie rlan a vinning smile anu iesl
Liearl, ir gives you a lealrliei leair as vell. Sruuies ounu rlar eole virl
gum uisease suei leair arracks moie oren rlan rlose virl lealrly gums
anu reerl.
6
A majoi sruuy Ly rle US Deairmenr o Vereians Aaiis ounu
rlar men virl seveie eiiouonral Lone loss lau 150 eicenr giearei iisk o
leair uisease.
An even laigei sruuy, knovn as rle Aireiioscleiosis Risk in

Communiries Sruuy, ounu rlar eole virl gum uisease lave a 1.5 olu
inciease iare o leair uisease.
S
1le ioLlem Legins vlen laque oims on youi reerl. Bacreiia oims
uenral laque, causing roorl uecay anu ciearing inlammarion anu inecrion
o rle suiiounuing rissues. 1le inecrion uesrioys rle iLeis anu Lone rlar
lolu rle reerl anu gums in lace. 1le gums seaiare iom rle reerl, ciearing
moie saces oi laque ro oim anu Lacreiia ro Lieeu. Ovei rime, rlese
ockers ueeen anu uesrioy rle gum rissue anu Lone. Lvenrually youi reerl
migiare our o lace oi even loosen anu all our.
1lis conuirion oses a seiious rliear ro youi caiuiovasculai lealrl. 1le
Lacreiia in youi mourl can sneak rliougl uiseaseu gums anu enrei rle
Lloousrieam, vleie rley cause inlammarion. In rle Lloousrieam, rle Lac-
reiia riavel rliouglour rle Louy anu riiggei an immune iesonse.
1le clionic inecrion acrivares rle vlire Lloou cells, vlicl can cause
aireiial lesions anu encouiage laque Luilu-u on rle valls o youi aireiies.
1lese aireiial laque ueosirs rlicken anu naiiov rle valls o rle aireiy.
1lis uecieases Lloou lov ro rle leair anu Liain, incieasing youi iisk o
leair arrack anu srioke.
Univeisiry o îcligan ieseaicleis ounu eiiouonral Lacreiia in rle
arry ueosirs in rle linings o rle Lloou vessels o arienrs virl eiiouonral
as vell as caiuiovasculai uisease.
9
or suiiisingly, eole virl gum uisease also lave elevareu levels o C-
ieacrive iorein, urring rlem ar iisk oi leair uisease. A giounu-Lieaking
sruuy conuucreu in 199 Ly rle Univeisiry o oirl Caiolina ar Clael
Hill iisr linkeu ligl C-ieacrive iorein levels virl arienrs vlo lau gum
uisease.
10
ôie sruuies coniimeu rlis inuing. Reseaicl ar rle Univeisiry o
Bualo ounu rlar eole virl uiseaseu gums lau signiicanrly liglei levels
o Lacreiial inlammaroiy comonenrs in rleii Lloousrieam.
11
Inreiesringly,
auuirional sruuies slov rlar CRP levels uio vlen rle gum uisease is
rieareu.
Accoiuing ro rle Acauemy o Geneial Denrisriy, moie rlan lal o
Ameiican men lave some oim o gum uisease. âny meuicarions can
acrually make youi gum ioLlems voise. Ioi examle, uiuierics useu ro
riear ligl Lloou iessuie can ieuuce saliva iouucrion, vlicl incieases
laque Luiluu. Calcium clannel Llockeis sucl as Piocaiuia anu Caiuizem
can enlaige youi gums, making ir moie uiiculr oi you ro clean youi reerl
anu gums eecrively. Clolesreiol-loveiing srarin uiugs Llock rle Lesr riear-
menr oi gum uisease, coenzyme Q10. I you aie raking any o rlese uiugs,
ralk ro youi uocroi aLour saei alreinarives.
l 11
--
Ioirunarely, you can ievenr oi ieveise gum uisease. Iiisr, you musr
iacrice goou oial lygiene.
1o ger youi reerl saikling clean, srair Ly Liusling youi reerl oi a ull
rliee ro oui minures ar leasr rvice a uay. ôsr eole Liusl oi less rlan
lal rle rime anu mosr o us ail ro loss, alrlougl ir las Leen esraLlisleu
rlar lossing lels clean Lerveen rle reerl. Be suie ro clean along rle gum
line. 1lar`s vleie uamaging laque liues. Iloss once a uay ro ger rle
laque rlar oims Lerveen rle reerl rle Liusling can`r ieacl.
Ger ioessional cleanings iegulaily. I youi reerl anu gums aie lealrly,
rvice a yeai is auequare. I you lave ioLlems virl laque anu laiu
ueosirs (rairai), you may neeu ro visir rle uenrisr moie oren. âinraining
lealrly gums anu reerl von`r only save youi smile, ir may lel ro save
youi lie.

In auuirion ro iegulai Liusling anu lossing, a uaily uose o
anrioxiuanrs lels iorecr youi smile. You ieau aLour rle Leneir o
many o rlese anrioxiuanrs oi youi leair. Heie aie iecommenuarions
ro lel youi gums as vell:
1ake viramin C: 1lis laiu-voiking anrioxiuanr lels ieuuce rle
inlammarion associareu virl gingiviris. Ir also ieaiis rle con-
necrive rissues o youi gums. 1ake 500 milligiams rvice a uay.
1ake coenzyme Q10: 1lis oveiul anrioxiuanr can ieveise gum
uisease anu ieuuce youi iisk o leair arrack ar rle same rime. 1o
ievenr gum uisease, rake 60 milligiams once a uay. 1o riear
exisring gum uisease, rake 100 milligiams rvice a uay.
1ake olic aciu: 1lis nuriienr lels iegeneiare uamageu gum
rissue. Oial iinses conraining olic aciu can Le eecrive in
riearing gum uisease.
12
You may neeu ro conracr a lolisric uenrisr
in youi aiea.
1ake viramin L: 1ake 400 IU uaily as air o a ligl-qualiry mul-
riviramin.
1ake zinc: 1lis mineial lels iorecr anu leals gum rissues. 1ake
30 milligiams uaily.
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l 13
1 ^cCully KS. Homocysreine, viramins anu ievenrion o vasculai uisease.
. 2004 Ai, 169(4):325-329.
2 Gialam I^, Daly LL, Resum H^, er al. Plasma lomocysreine as a iisk acroi
oi vasculai uisease: 1le Luioean Conceireu Acrion Piojecr.
--. 199 ]un 22, 2(22):15-1S1.
3 Clasan-1aaLei L, SlelluL ], RosenLeig IH, er al. A iosecrive sruuy o olare
anu viramin B6 anu iisk o myocaiuial inaicrion in US lysicians.
. 1996 Ai, 15(2):136-143.
4 Riukei P, Riai , Rose L, er al. Comaiison o C-ieacrive iorein anu lov-uen-
siry lioiorein clolesreiol levels in rle ieuicarion o iisr caiuiovasculai evenrs.
. 2002 ov 14, 34(20):155-1565.
5 Cluicl 1, Bailov CL, Lainesr CP, er al. Associarion Lerveen caiuioiesiiaroiy
irness anu C-ieacrive iorein in men. Aireiioscleiosis anu 1liomLosis:
- . 2002 ov 1, 22(11):1S69-1S9.
6 Genco R. Peiiouonral uisease anu caiuiovasculai uisease: eiuemiology anu os-
siLle meclanisms. --. 2002 ]un, 133
Sule: 14S-22S.
Beck ], Gaicia R, Heiss G, er al. Peiiouonral uisease anu Caiuiovasculai uisease.
-. 1996 Ocr, 6(10 Sul):1123-113.
S Kilgoie C. Peiiouonriris anu Inueenuenr Risk Iacroi oi Coionaiy Heair
Disease. -, Aug. 01, 2000.
9 Claikson BH. 1le Link Berveen Sysremic Conuirions anu Diseases anu Oial
Healrl. Univeisiry o îcligan Ann AiLoi. - -
: ]anuaiy 22, 1999.
10 Williamson D. ev Reseaicl Iinus Link Berveen Gum Disease, Acure Heair
Arracks. Univeisiry o oirl Caiolina ar Clael Hill, ov S, 2000.
11 Genco R]. UB Reseaicleis Iuenriy Seciic Oial Bacreiia ôsr Likely ro
Inciease Risk o Heair Arrack. Univeisiry o Bualo, âi 12, 1999.
-
12 Pack AR. Iolare mourlvasl: eecrs on esraLlisleu gingiviris in eiiouonral
arienrs. . 19S4 Ocr, 11(9):619-62S.

K-
eair uisease iaiely occuis sonraneously. Ir usually sriikes in
iesonse ro orlei ongoing lealrl ioLlems. You coulu lave rlese
orlei conuirions oi yeais oi even uecaues Leoie eviuence o leair uisease
suiaces. 1o ievenr oi ieveise leair uisease anu iomore oveiall lealrl, ir`s
imoiranr ro auuiess rlese unueilying conuirions.
Wlile K- K- coie iogiam alies ro eveiyone, rlis
clarei can lel you auar rlis aioacl ro youi inuiviuual siruarion.
Seciically, you`ll inu naruial merlous ro ieveise ligl Lloou iessuie, uia-
Leres, oLesiry, anu clionic muscle loss. One oi moie o rlese ioLlems usu-
ally ieceue oi co-exisr virl leair uisease. Youi K- io-
giam vill Le incomlere i you uon`r ieveise rlese ioLlems as vell.
In auuirion, alrlougl clolesreiol is nor a majoi cause o leair uisease,
leair uisease anu clolesreiol ioLlems oren occui rogerlei. I you lave
leair uisease anu an unlealrly clolesreiol ioile, rlis clarei vill lel
you uevelo a lan ro imiove youi clolesreiol levels virlour ueenuing
on laimul iesciirion uiugs. In rlis clarei, i you resreu lov in lean
Louy mass, you`ll also inu a clinically resreu iogiam oi Luiluing muscle
vleie ir counrs.
--
I you lave lyeirension, youi Louy is relling you somerling. Hyei-
rension oi ligl Lloou iessuie is moie rlan a meuical annoyance.
Ir`s a vaining sign rlar you may ace leair uisease virl all irs consequences
i you uo nor rake sres ro conriol ir.
1le ligl iessuie in youi Lloou vessels can uamage rle uelicare rissues
o youi eyes, kiuney anu Liain. Ir oren leaus ro leair arracks, sriokes, loss
o vision, anu kiuney ailuie. In acr, eole virl lyeirension ace a iisk o
leair arrack rliee rimes giearei anu a iisk o srioke seven rimes giearei
rlan rlar o eole virl noimal Lloou iessuie.
Higl Lloou iessuie is veiy common. ALour one our o ren Ameiicans
lave ir anu youi iisk giauually goes u virl age. ôie rlan lal o all
elueily Ameiicans lave unlealrly ligl Lloou iessuie. You aie ar liglei
iisk i you aie Aiican Ameiican, smoke, aie oveiveiglr, oi lave a amily
lisroiy o lyeirension. Ioirunarely, ir`s veiy likely rlar you can lovei youi
Lloou iessuie Ly making sliglr clanges in youi uier anu liesryle.
Iollov rlese simle anu eecrive measuies ro ievenr oi ieveise ligl
youi Lloou iessuie:
Don`r smoke. icorine iouuces uiug-like acrions uiiecrly on youi
leair anu Lloou vessels. Ir consriicrs aireiies anu rleieLy elevares Lloou
iessuie anu incieases rle voik uone Ly youi leair. I you lave ligl
Lloou iessuie anu you smoke, you aie ive rimes moie likely ro lave a
leair arrack anu sixreen rimes moie likely ro lave a srioke rlan
i you uon`r smoke.

We call lyeirension rle silenr killei Lecause ir sriikes virlour
vaining. Unoirunarely, aLour 20 eicenr o Ameiicans virl ligl
Lloou iessuie uon`r knov rley lave rle conuirion, anu only one-
rliiu uo somerling aLour ir. Auvanceu lyeirension can somerimes
cause leauacles (esecially in rle moining), arigue, uizziness, iaiu
ulse, sloirness o Liearl, svearing, noseLleeus, anu visual ioLlems.
1le only vay ro Le suie youi Lloou iessuie is unuei conriol is ro
lave youi Lloou iessuie cleckeu.
K- l 1
Lose veiglr, i necessaiy. Peole vlo caiiy exria veiglr renu ro lave
ligl Lloou iessuie. ALour lal o all eole virl lyeirension aie
oveiveiglr. An analysis o ive sruuies involving veiglr loss anu lyei-
rension ounu rlar, on aveiage, losing 20 ounus iesulreu in a uecline
o 6.3 mm Hg in sysrolic anu 3.1 mm Hg in uiasrolic iessuie.
Avoiu ceirain ovei-rle-counrei meuicines. Avoiu using anrilisramines,
uecongesranrs, colu iemeuies, anu aerire suiessanrs, Lecause rlese
meuicarions renu ro iaise Lloou iessuie.
Avoiu excess coee anu caeinareu Leveiages, vlicl can elevare Lloou
iessuie. Limir coee ro one oi rvo cus in rle moining.
Limir alcolol consumrion. Wlile rleie aie leair Leneirs virl mouesr
uiinking, consuming moie rlan 30 millilireis o alcolol a uay an
amounr equal ro one ounce o 100-ioo vliskey, S ounces o vine, oi
rvo 12-ounce Leeis can iaise youi Lloou iessuie.
Leain reclniques ro ielax. Sriess leaus ro rle excess secierion o coi-
risol. A iolongeu inciease in coirisol leaus ro negarive lealrl conui-
rions incluuing ligl Lloou iessuie. êuirarion anu ielaxarion recl-
niques aie goou vays ro lovei youi sriess anu imiove youi lealrl.
Use PACL exeicises on a iegulai scleuule ro sriengrlen youi caiuio-
iesiiaroiy caaciry as uesciiLeu in Clarei . 1lese exeicises also
lel ieuuce youi iesring Lloou iessuie.
--
{ - - Cayenne conrains a comounu calleu casaicin,
a milu Lloou rlinnei rlar ieuuces lareler srickiness. Geneially, rle
lorrei rle eei, rle moie casaicin ir conrains. Orlei consriruenrs o
cayenne aie viramin L anu viramin C. Reseaicl slovs cayenne can
lel you imiove ciicularion, iglr inlammarion, cleai congesrion,
Loosr immuniry, anu lose veiglr.
Lar lor eeis ro youi rasre.
{ Laring celeiy (as vell as consuming celeiy oil anu
celeiy seeus) lels ro lovei Lloou iessuie Ly ielaxing rle smoorl
muscles in rle Lloou vessels. Cloming on as ev as oui sralks o
celeiy a uay ioviues enougl o rle acrive ingieuienr, a comounu
knovn as 3-Luryllrlaliue, ro ieuuce Lloou iessuie.
Lar oui sralks o celeiy uaily.
{ Gailic is veiy eecrive ar loveiing ligl Lloou
iessuie. Ir is a naruial vasouilaroi (ir viuens Lloou vessels). Sruuies
inu gailic loveis sysrolic iessuie Ly an imiessive 20 ro 30 mm Hg
anu uiasrolic Ly 10 ro 20 mm Hg. A 12-veek Geiman sruuy slovs
ovueieu gailic aiueu signiicanrly in loveiing Lloou iessuie. 1le
sruuy uocumenreu anorlei inuing: gailic iouuceu a signiicanr uio
in clolesreiol anu riiglyceiiues in rle resr suLjecrs.
1
I youi Lloou iessuie is ligl, riy auuing gailic ro eveiy meal.
1lar`s nor laiu ro uo once you ger in rle laLir. You can also eel
o rle ourei layei anu ear a iav clove o gailic uaily. I you ieei
ro use a sulemenr, look oi a iouucr rlar conrains ar leasr
3,600 miciogiams o allicin, rle acrive ingieuienr, ei uose.
{ -- . Lov orassium
level may cause leair uisease. Cloosing rle iiglr oous is rle Lesr vay
ro ensuie youìe gerring enougl orassium, airiculaily arei exeicise.
1le viuesieau use o uiuierics (varei ills) iesciiLeu oi ligl Lloou
iessuie oren cause lov orassium levels. ACL inliLirois anu Lera-
Llockeis also imaii orassium levels. In auuirion, mouein oou io-
cessing anu incieaseu souium levels can cause youi orassium levels ro
uio.
1le mosr common symroms o lov orassium aie muscle ciams anu
veakness, accomanieu Ly rliisr anu iequenr uiinarion. Diers lov in
orassium oren ieceue ligl Lloou iessuie! 1le Lesr vay ro ger
orassium is iom oou, nor sulemenrs. ôsr nurs anu many iuir
ioviue orassium. See rle olloving raLle oi youi Lesr souices.
K- l 19
{ - -
Lov levels o calcium anu magnesium can conriiLure ro lyeiren-
sion. Ioirunarely, ir`s easy ro use eirlei uieraiy clanges oi sule-
menrs ro inciease youi calcium anu magnesium. Ricl uieraiy souices
ro lel ieveise rle conuirion incluue uaiiy, small isl anu nurs.
- -
--
{ Oui Wellness Reseaicl Iounuarion las ounu
rlar mosr eole virl ligl Lloou iessuie lave CoQ10 levels ai
Lelov rle rleiaeuric iange. We lave also ounu rlar viirually all
arienrs aie successul ar aclieving rleiaeuric Lloou levels Ly raking
an oial CoQ10 sulemenr. ôsr imoiranrly, moie rlan lal o rle
--
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1S0 l 1HL DOC1OR` S HL AR1 CURL
arienrs vlo come ro rle Cenrei oi Healrl anu Wellness virl ligl Lloou
iessuie alieauy rake Lloou iessuie uiugs iom anorlei uocroi lave Leen
aLle ro vean rlemselves iom rlose uiugs using CoQ10.
1ake 100 milligiams o CoQ10 uaily anu ask youi uocroi ro measuie
rle CoQ10 in youi Lloou.
{ - I you inu you can`r ger suicienr calcium oi
magnesium rliougl uier, rlen sulemenrs may Le in oiuei.
1ake 500 milligiams o calcium anu 500 milligiams o magne-
sium uaily.
{ - A majoi ren-yeai sruuy sloveu rlar rle lovei rle
levels o viramin C, rle liglei a eison`s Lloou iessuie anu iisk o
srioke.
2
One sruuy ounu rlar raking as lirrle as 250 milligiams o vir-
amin C a uay slasleu rle iisk o ligl Lloou iessuie Ly almosr lal.
3
1ake 1,000 milligiams o viramin C uaily.
-- -
Again, i youi Lloou iessuie is nor imioveu virl oous alone oi su-
lemenrs rlen use one oi moie o rle iemeuies lisreu Lelov. Do nor use
leiLs in lace o goou nuriirion. You can inu rlese leiLs ar mosr lealrl
oou sroies.
{ - -- Clinese anu Inuian leiLalisrs lave useu asrialagus ro
riear leair uisease oi cenruiies. Ir conrains numeious mineials,
amino acius, anu lavonoius, some o vlicl aie cieuireu virl irs
Lloou-iessuie loveiing oveis.
1ake 500 milligiams o ovueieu asrialagus ioor in casule oim
rvice a uay. I you ieei liquiu exriacr oim, rake 5 millilireis
(one reasoon) rvice a uay.
{ - Danuelion is a naruial uiuieric anu an excellenr alrei-
narive ro varei ills. Yes, rle veeu rlar invaues youi lavn eacl
summei iouuces a milu varei-eliminarion eecr (Lur nor enougl ro
iouuce uelyuiarion). Danuelion leaves also conrain viramins anu
K- l 1S1
mineials, incluuing viramins A, C, D, orassium, anu calcium.
1ake 250 milligiams o uanuelion rvo oi rliee rimes a uay.
{ - K- 1lis Sourl Ameiican vine is a naruial uiuieric inuige-
nous Amazonians use. Irs name comes iom irs clav-like rloins.
Arlleres oren use ir ro lose varei veiglr Leoie a comeririon. Irs
eecr is genrle.
1ake 500 milligiams o car`s clav rvice a uay, unril ir eliminares
rle excess luiu.
{ - Wiuely useu in Luioe, lavrloin loveis Lloou ies-
suie, imioves coionaiy (Lloou vessels rlar suly rle leair irsel) cii-
cularion, ievenrs clolesreiol ueosirs iom oiming on aireiy valls,
anu lels sriengrlen rle leair muscle. Ir voiks as a naruial Lera
Llockei, alloving rle aireiies ro oen so Lloou lovs ieely. In a iecenr
10-veek sruuy, lavrloin exriacr iouuceu a signiicanr rleiaeuric
ieuucrion in uiasrolic Lloou iessuie. Havrloin also ieuuceu anxiery
Lerrei rlan magnesium oi a laceLo.
4
1ake 500 milligiams o lavrloin exriacr, virl oou, rvice a
uay.
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RememLei rle VAP clolesreiol resr rlar iom Clarei 5. Ir is moie
eecrive in ieuicring leair arrack oi srioke rlan rle usual clolesreiol resr
anu iuenriies 90 eicenr o clolesreiol ioLlems. Don`r iely on resrs rlar
only rell you youi roral clolesreiol oi LDL aie ligl. Wirl clolesreiol, ei-
iering our rle uerails can guiue you ro ciucial imiovemenrs.
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K- l 1S3
You may nor ieally neeu ro lovei youi roral clolesreiol, Lur i you aie
like mosr Ameiicans, you may neeu ro imiove orlei clolesreiol aiame-
reis. 1le mosr imoiranr anu rle mosr likely ro neeu imiovemenr is HDL
clolesreiol. HDL clolesreiol is rle mosr Leneicial o clolesreiols anu is
iorecrive againsr leair uisease. Lxeicise is Ly ai rle mosr eecrive rool ro
inciease youi HDL clolesreiol. Wlar kinu o exeicise Loosrs HDL rle
mosr. Inreival riaining.
RememLei iom Clarei 2 rlar inreival riaining also iorecrs you iom
leair uisease Ly Luiluing ieseive leair anu lung caaciry. A ryical
PACL iogiam rakes only aLour 15 minures a uay. 1lis, nor uier, is rle
mosr imoiranr single acrion you can rake ro manage youi clolesreiol. You
vill inu auvice you can use ro Luilu youi ovn iogiam in Clarei ,
Builu Heair Sriengrl. In rlis secrion, you vill inu naruial iemeuies ro use
virl inreival exeicises ro imiove youi clolesreiol iarios.
- -
{ In Clarei 6, you leaineu aLour a lan
oi earing anu enjoying ieal oou a goou-ar, goou-iorein, goou-
iuirs anu vegeraLles uier. Lacl o rle rliee Lasic ryes o oou io-
rein, ar, anu caiLolyuiares inuuces a uieienr loimonal iesonse.
Wlen you ear iorein, youi Louy iouuces giovrl loimones rlar
Luilu muscles. Wlen you ear caiLolyuiares, youi Louy secieres
insulin ro uigesr rlem anu Luilu ar. Laring ar las a neurial loimonal
iesonse.
RememLei, ovei rle long laul, lov-ar uiers aie counrei-iouucrive ro
lealrl. Wlen you ear a lov-ar uier, you nor only ear moie caiLoly-
uiares Lur you also inauveirenrly saciiice rle mosr imoiranr
nuriienr, iorein. I you ollov rle lov-ar auvice, you vill lose viral
muscle incluuing leair muscle anu Luiuen youi leair virl laL.
1leieoie, ear lenry o iorein anu rle iiglr kinus o ar, anu kee
youi caiLolyuiare inrake lov. 1lis allovs you ro lose Louy ar, con-
riol caiLolyuiare ciavings, anu kee youi clolesreiol levels lealrly.
{ - - Laring olives loveis youi clolesreiol,
youi iisk o leair uisease anu can lel ievenr cancei. Wlole olives
lave a ligl iooirion o essenrial amino acius anu aie ligl in vira-
mins L, K, anu A. 1le viramin L in olives ievenrs oxiuarive sriess
causeu Ly rlings like ollurion, sunliglr anu cigaierre smoke.
1le USDA nameu gieen olives as rle seconu Lesr souice oi Viramin
K, vlicl youi Louy neeus oi ioei Lone oimarion, Lloou clorring
anu cancei ievenrion.
5
Borl olives anu olive oil conrain monounsaruiareu ars. 1lese goou
ars lovei LDL anu iaise HDL clolesreiol levels. 1ley also ievenr
rle Luilu-u o laque on youi aireiy valls.
Olives aie giear ar sarisying lungei virlour consuming lors o oou.
One laige Calioinia olive las evei rlen seven caloiies. 1le inrensiry
o lavoi in olives makes a lirrle go a long vay.
Use olive oil in cooking anu on salaus.
1iy olives oi lavoiing uisles anu as snacks.
{ -- 1le ]uly 2003 issue o rle
-- comaieu rle clolesreiol-loveiing ioeiries o
rliee uiers. In rlis sruuy, rle iisr giou o eole are a conriol uier
veiy lov in saruiareu ar. 1le seconu giou rook rle srarin uiug
Lovasrarin. 1le rliiu giou are a uier ligl in lanr sreiols, iLei, anu
almonus. 1lose in rle iisr giou vlo are lov-ar uier uecieaseu rleii
clolesreiol Ly only S eicenr, anu uecieaseu C-ieacrive iorein levels
Ly 10 eicenr. 1lose in rle seconu giou vlo rook srarin uiug
uecieaseu clolesreiol levels Ly 30 eicenr anu C-ieacrive iorein
levels, 33 eicenr. 1le rliiu giou o eole vlo are a uier ligl in
lanr sreiols uecieaseu rleii clolesreiol Ly 29 eicenr anu C-ieacrive
iorein Ly 2S eicenr.
6
1le srarins anu lanr sreiols voikeu equally vell oi rlose in rle
seconu anu rliiu gious. Srareu anorlei vay, rle lanr sreiol uier
ioviues rle caiuiovasculai Leneirs virlour rle laimul siue eecrs
associareu virl rle iesciirion uiugs. 1le siue eecrs associareu
virl Lovasrarin incluue livei roxiciry, veakness anu arigue, Luisring
muscle iLeis, CoQ10 inliLirion, anu kiuney ailuie. 1leie aie no
K- l 1S5
negarive siue eecrs ro olloving rle lanr sreiol uier.
You can easily incluue naruial souices o lanr sreiols in youi uier Ly
earing nurs anu vegeraLles.
Planrs virl nuriirious sreiols also lave rle

ars rlar aie goou oi rle leair. Auu rlese oous ro youi uier: Almonus,
egglanr, eggs, laxseeu, iesl iuir, okia, olive oil, olives, anu valnurs.
Lar a uier ligl in lanr sreiols.
{ - A ligl-iLei uier lels lovei clolesreiol levels. 1le aveiage
Ameiican consumes only 11 giams o iLei a uay, ai sloir o rle 25
giams iecommenueu. I you uon`r caie oi ligl-iLei oous, rake a
syllium-Laseu sulemenr, olloving ackage uiiecrions. One sruuy
ounu rlar eole vlo rook one raLlesoon o a soluLle-iLei sule-
menr rvice a uay oi eiglr veeks lau a eicenr ieuucrion in rleii
lov-uensiry lioiorein (LDL) levels.
S
Lar ligl-iLei oous. I necessaiy, rake a syllium-Laseu sule-
menr uaily, olloving ackage uiiecrions.
{ Gailic, a memLei o rle onion anu leek amily, loveis clo-
lesreiol levels, inliLirs Lloou clors, rlins rle Lloou, anu uilares Lloou
vessels.
Lar one ro rliee cloves o gailic uaily.
{ - - Omega-3s lay a cenrial
iole in iorecring youi caiuiovasculai sysrem. 1le cell memLianes o
leair cells sroie omega-3 iom isl oil. 1lis sroiage ievenrs iiiegulai
ilyrlms, vlicl can leau ro suuuen caiuiac uearl (SCD). SCD is
iesonsiLle oi lal o rle leair-ielareu uearls in rle Unireu Srares.
Iisl oil loveis riiglyceiiue levels in youi Lloou linkeu ro leair
uisease. Parienrs raking rle isl oil lau a ueciease in riiglyceiiues
vlicl ieuuceu rleii clance o leair uisease Ly 25.
9
Inciease youi
omega-3 arry aciu inrake virl isl oils, avocauos, nurs, olives
anu eggs.
- -
{ - 1lis oiganic lanr alcolol loveis Lau clolesreiol
virlour laimul siue eecrs.
1ake 20 milligiams o olicosanol uaily.
{ 1lis viramin lays an acrive iole in moie rlan ireen
meraLolic ieacrions, mosr o vlicl give you eneigy iom caiLoly-
uiares. iacin loveis LDL (Lau) clolesreiol anu riiglyceiiues vlile
iaising HDL (goou) clolesreiol. Ir also imioves ciicularion Ly
uilaring rle Lloou vessels.
1ake 50 milligiams o niacin uaily.
{ 1lis viramin is essenrial oi clolesreiol meraLolism. Ir
is iesonsiLle oi rle excierion o excess clolesreiol iom rle Louy.
I you lave unlealrly clolesreiol, inciease youi Viramin C ro
1500 mgs rvice a uay.
{ 1lis anrioxiuanr lels ievenr iee iauical uamage,
in auuirion ro leling rle Louy mainrain caiuiac anu smoorl muscle.
Ir also kees one airiculai oim o LDL clolesreiol iom oxiuizing
anu oiming laque ueosirs on rle aireiies.
1ake 400 IU o viramin L virl mixeu rocoleiols anu
rocoriienols uaily.
{ Cainirine is necessaiy oi ar Luining anu eneigy iouuc-
rion in eveiy one o youi cells. Ir Liings arry acius ro rle miroclon-
uiia o youi cells vleie rley iouuce eneigy. Youi leair muscle las
rle liglesr eneigy iequiiemenrs. 1lar is vly ir is airiculaily vulnei-
aLle ro cainirine ueiciencies.
Cainirine`s Leneirs also incluue ieuucing aireiial laque, loveiing LDL
clolesreiol anu incieasing HDL levels.
You can ger cainirine iom ieu mear anu uaiiy. Bur ir is laiu ro ger
enougl iom youi uaily uier. Ir is imoiranr rlar you cloose rle naru-
ially occuiiing L-cainirine anu nor rle synrleric D,L-cainirine. 1le D
K- l 1S
oim inreieies virl rle acrion o rle L-cainirine.
1ake 500mg Cainirine eacl uay.
{ Once again, sruuies slov rlis eneigizing nuriienr eecrively
anu saely loveis clolesreiol. Ir ioviues eneigy oi rle leair, loveis
clolesreiol, anu Lloou iessuie. CoQ10 is rle single mosr imoiranr
leair nuriienr rlar you can rake.
{ 1ake 100 milligiams o CoQ10 ei uay anu ask youi uocroi ro
cleck youi Lloou level.
- - -
{ - 1lis ioor, vlicl is narive ro rioic anu semi-rioic
iegions, loveis anu sros oxiuarion o clolesreiol. Ir also acrs as a
Lloou rlinnei. A sruuy in ioveu rlar gingei
loveis clolesreiol. îce virl ligl clolesreiol rook gingei exriacr oi
10 veeks. 1le mice rlar rook rle gingei lau signiicanrly lovei clo-
lesreiol.
10
{ 1ake 300 milligiams o gingei rvice uaily.
{ - Hinuu meuicine las useu guguliiu, an exriacr iom
rle Guggal riee, oi cenruiies ro lovei clolesreiol. In 19S, Inuia
aioveu guguliiu as a riearmenr oi oLesiry anu liiu uisoiueis.
Recenr ieseaicl uLlisleu in rle jouinal
slovs rlar guguliiu Llocks iecerois rlar manage clolesreiol levels,
alloving rle Louy ro iemove moie clolesreiol iom rle Lloou-
srieam.
11
{ 1ake 20 milligiams o guguliiu uaily.
{ - Laring 1/2 reasoon o cinnamon uaily can lovei
Lloou sugai, riiglyceiiues, LDL clolesreiol, anu roral clolesreiol.
Cinnamon conrains a clemical rlar lels cells iecognize anu iesonu
ro insulin.
{ 1iy auuing a uasl o cinnamon ro youi moining cu o coee.
1SS l 1HL DOC1OR` S HL AR1 CURL
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K- l 1S9
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A ev yeais ago a nev arienr, Will, a miuule-ageu Aiican-Ameiican
man virl uiaLeres anu ligl Lloou iessuie, came ro rle Cenrei oi Healrl
anu Wellness. He rook seveial iesciirion meuicarions anu injecreu lim-
sel virl insulin oi yeais. Will`s uocroi insisreu le voulu lave ro rake
insulin slors oi rle iesr o lis lie. He rolu Will rlar generics causeu lis
uiaLeres Lecause lis morlei also lau uiaLeres.
Will ueliveieu mail oi a living anu voikeu our ar rle gym iegulaily so
le vas nor oveily seuenraiy. He saiu, I`m earing lealrly. I ollov all rle
iecommenuarions. Bur as Will ralkeu moie, ir vas cleai rlar rle auvice le
lau Leen given vas ro ear a lov-ar uier. 1lis is rle auvice mosr uiaLerics
ieceive anu is amazingly, rle uieraiy auvice o rle Ameiican DiaLeric
Associarion. 1lis is exacrly rle viong auvice oi a uiaLeric. Iar in rle uier
uoes nor cause uiaLeres, sraicles uo. Wlar`s moie, vlen you ear lov-ar
you vill ear moie o rle ieal culiir sraicles. Will olloveu rle auvice o
lis uocroi anu rle Ameiican DiaLeric Associarion Ly avoiuing sugai anu
ar, Lur nor sraicles. In acr, le are sraicles ar eveiy meal: ceieal oi Lieak-
asr, asra oi luncl, anu oraroes anu Lieau virl uinnei.
Will vas suiiiseu ro leain rlar lis Louy conveirs all rlose sraicles le
ears inro sugais in lis Louy, loouing lis Lloousrieam virl glucose. Will
svircleu ro a uier o oous lov on rle glycemic inuex, anu auueu seveial
leiLs anu nuriirional sulemenrs. In seveial monrls, le no longei neeueu
insulin slors, le las nor raken insulin in seveial yeais nov anu las no signs
o uiaLeres.
Hov coulu Will oveicome lis generic inleiirance. Wlen le seveiely
iesriicreu lis caiLolyuiares oi a rime, lis insulin levels ueclineu anu lis
insulin ieceroi svircles ieser ro rleii ie-uiaLeric serring. 1le Cenrei
oi Healrl anu Wellness las rieareu lunuieus o arienrs like Will, anu Ly
olloving rlis aioacl rlese eole veie aLle ro oveicome rleii uiaLeres.
Begin Ly olloving rle earing iecommenuarions in Clarei 6. 1len, i you
lave uiaLeres, auu rle ris rlar ollov in rlis clarei.
-
1o ieveise uiaLeres, ollov rle ligl iorein, lov caiLolyuiare uier
uesciiLeu in Clarei 6 anu rle PACL exeicise in Clarei .
{ -- 1le olu saying you aie vlar you ear is riue.
Commeicial Lee las uiasrically less nuriirional value rlan rleii as-
ruie-eu ielarives uo. A sruuy in rle ovemLei 2000 issue o rle
ounu rlar rle moie giass carrle are, rle
moie nuriirious rleii Lee Lecame.
12
Giasseu iouucrs lave rliee ro ive rimes moie conjugareu linoleic
aciu (CLA) rlan rlar o commeicial animals.
13
CLA is an imoiranr
nuriienr rlar las cancei-ievenring ioeiries. Giasseu Lee also las 4
rimes moie Viramin L.
14
{ - SoluLle iLei lels sraLilize Lloou sugai. 1o lel conriol glu-
cose levels, ear a uier iicl in soluLle iLei. SoluLle iLei sulemenrs
aie also availaLle iom lealrl oou sroies.
Lar a uier iicl in soluLle iLei.
{ - 1lis leiL lels lovei Lloou-sugai levels.
Lar u ro rliee cloves o gailic uaily, oi use a commeicially ie-
aieu iouucr.
{ - Almonus lave Leen slovn ro lel eole lose veiglr anu
ieuuce rle neeu oi rye 2 uiaLeres meuicine. Iully 96 eicenr o rle
arienrs in a iecenr sruuy veie aLle ro ieuuce rleii neeu oi meuica-
rion.
15
Lar almonus as snacks vlenevei you like.
- - -
{ - Sruuies inu rlar eole virl auulr-onser uiaLeres can
lovei rleii insulin iequiiemenrs Ly raking cliomium sulemenrs.
Cliomium makes insulin aLour ren rimes moie eicienr ar iocessing
K- l 191
sugai, so you neeu less insulin ro uo rle joL. Unoirunarely, levels o
cliomium in rle Louy renu ro ueciease virl age.
{ 1ake 500 miciogiams o cliomium rvice a uay.
{ Sruuies slov eole virl uiaLeres vlo rake
mulriviramins ueciease inecrions (seciically lu anu inresrinal anu
iesiiaroiy inecrions). In a sruuy o moie rlan 100 suLjecrs ovei age
45, ieseaicleis ounu rlar only 1 o rlose raking rle mulriviramin
ueveloeu an inecrion, vlile 93 eicenr o rlose raking rle laceLo
Lecame sick. 1le inuing alieu ro Lorl eole virl uiaLeres anu
rlose vlo aie oLese.
16
{ - - âny eole virl uiaLeres lave a ueiciency in mag-
nesium, sulemenrs (even ar lov uoses) renu ro minimize comlica-
rions ielareu ro rle uisease.
{ 1ake 300 milligiams o magnesium clloiiue uaily.
- -
{ -- 1lis leiL can lel ro imiove oi conriol rye 2
uiaLeres. In one sruuy, 23 eicenr o rle arienrs veie aLle ro uiscon-
rinue rleii oial insulin anu all rle arienrs veie aLle ro ieuuce rleii
insulin uosage. Reseaicleis suggesr rlar GS may iegeneiare oi ieaii
rle anciearic Lera cells rlar iouuce insulin.
1
{ 1ake 100 milligiams rvice a uay.
DiaLeres oren occuis Lecause orlei lealrl ioLlems go uniesolveu, jusr
as ve see virl leair uisease. 1le iare o rye 2 uiaLeres las riileu in rle
lasr 30 yeais. ûcl o rlis is uue ro rle uiamaric inciease in oLesiry.
Oveiveiglr eole lave a ive-olu giearei iisk o uiaLeres.
1S
You vill inu a iogiam oi losing Louy ar larei in rlis clarei. âny
eole virl maruiiry-onser uiaLeres also lave a clionic loss o muscle.
Resroiing muscle is ciirical ro iesroiing youi yourlul meraLolism.
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K- l 193
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I you resreu lov in lean Louy mass in rle resrs in Clarei 5, you can
inciease rle size o youi muscles using iesisrance riaining. Since you can
easily anu giauually inciease iesisrance, you can srimulare muscle giovrl.
I you`ve iacriceu sranuaiu veiglr-riaining iogiams in rle asr,
you`ve ioLaLly riaineu youi muscles ro rense. Wlile rlis may make you
look goou, ir uoes norling oi youi lealrl. K- K-
muscle-Luiluing iogiam lels you ieriain youi muscles ro seive you in
vays naruie inrenueu.
- --
Ioi you ro Le ir, ir`s imoiranr ro uevelo anu mainrain muscle mass as
vell as caiuiovasculai caaciry. Resisrance exeicise Luilus anu ieseives
lean muscles. K- K- secializeu iesisrance riaining io-
giam in rlis clarei lels you ieacl youi orimal srare o musculai conui-
rioning.
1lis lan uieis iom orlei muscle Luiluing iogiams in lealrly anu
uncrional vays. Wlen mosr eole rlink o veiglr riaining, rley rlink o
gym exeicises oi rle aims, clesr, anu sloulueis. Wlile rlese exeicises can
Luilu some muscle, rley aie nor a cenrial air o rlis iogiam. Wly.
Because youi uei Louy conrains only aLour 15 eicenr o youi Louy`s
roral muscle mass. I you incieaseu rleii size Ly 200 eicenr, you voulu
nor norice a measuiaLle uieience in youi Louy`s roral muscle mass. 1o
inciease muscle mass in a meaningul vay, voik youi laige muscle gious.
Youi laigesr muscles aie youi quauiices, rle muscles on rle ionr o
youi rligls. 1le seconu laigesr aie rle glureus muscles o youi Lurrocks,
anu rliiu aie rle lamsriings on rle Lack o youi rligls. All rliee o youi
Liggesr muscles lex anu exrenu youi lis. 1le key ro Luiluing suLsranrial
muscle mass is ro exeicise rlese laige muscles.
- -
1le naruial rienu (i you uon`r uo anyrling aLour ir) is ro lose muscle
saicoenia. Wlile many eole assume rlar rleii muscles vill arioly as
rley giov oluei, rlis uoesn`r lave ro Le rle case.
Wirlour riaining, you lose muscle mass. Lveiy uecaue iom age oiry
on, rle aveiage eison loses rliee ounus o muscle rissue. 1lis giauual
clange in Louy comosirion iom muscle ro ar clanges rle slae o youi
Louy. Ir may nor clange youi veiglr on rle scales Lecause muscle is uensei
rlan ar. Doing iesisrance exeicises iegulaily lels you kee muscle mass
anu a moie yourlul iguie. Orleivise, you go iom iim ro laLLy, even i
you veigl rle same.
1iaining also sraves o clanges in Louy comosirion Ly iaising rle
Basal êraLolic Rare (B^R), oi rle numLei o caloiies youi Louy Luins ar
iesr. 1le moie muscle you lave, rle liglei youi meraLolic iare, rle moie
caloiies you Luin, anu rle easiei ir is ro iglr laL. Ar age rvenry, rle
aveiage voman las 23 eicenr Louy ar, rle aveiage man, 1S eicenr. Ar
rliiry-ive, rlose ar iguies jum ro 30 anu 25 eicenr, iesecrively. Anu Ly
age sixry, rle aveiage voman is 44 eicenr ar anu rle aveiage man, 3S
eicenr ar.
1o slov rlis slir iom muscle ro ar, uo muscle Luiluing exeicises.
Imoiranr nore: Sruuies slov rlar even eole vlo mainrain rleii aeioLic
irness srill lose muscle mass aLour one ounu o muscle eveiy rvo yeais
arei age rvenry i rley uon`r uiveisiy rleii voikours ro incluue muscle
Luiluing exeicises.
Ioirunarely, ir`s nevei roo lare ro Luilu muscle. A iecenr sruuy lookeu ar
rle eecrs o exeicise on saicoenia in rle elueily. 1venry-one iail, elueily
airicianrs rook air in a iesisrance-riaining iogiam oi 11 veeks. Arei
rle iogiam, rleii muscle mass incieaseu Ly u ro 60 eicenr. In auuirion,
rley uemonsriareu an oveiall imiovemenr in Lalance, sriengrl, anu lys-
ical aLiliry, making rlem less likely ro all.
19
In acr, iegulai muscle riaining viirually sros rle aging iocess vlen ir
comes ro youi muscles. Ioi examle, one sruuy ounu rlar sevenry-yeai-olu
men vlo riaineu since miuule age lau as mucl muscle on aveiage, as
rvenry-yeai-olu men vlo uiun`r uo muscle riaining exeicise. 1le moie
sliinkage o muscle you lave, rle giearei youi iesulrs vill Le. Iiail ocroge-
naiians can uouLle rleii muscle mass in jusr a coule o monrls.
K- l 195
-
{
I rle leaviesr veiglr you can lir in a
ceirain maneuvei is rvenry-ive ounus, youi riaining veiglr oi rlar
exeicise is ireen ro rvenry ounus. Lir rlar veiglr eiglr ro rvelve
rimes. Once you can lir a veiglr rvenry rimes, move u ro a leaviei
veiglr.
1lis aioacl lels Luilu asr rvircl oi vlire muscle iLeis,
vlicl aie iesonsiLle oi sriengrl. ûscles also conrain slov
rvircl oi ieu muscle iLeis, vlicl lel virl exeicise enuuiance.
1o Luilu rlese muscles, incluue veiglr sers rlar aie liglrei anu ei-
oim moie ieeririons. Ioi rlis aioacl, uo youi inirial veiglr ser ar
0 ro S0 eicenr o youi maximum, rlen mix in a ser rlar is 40 ro 60
eicenr o maximum (oi lovei). Ir is naruial ro eel acly a uay oi rvo
arei voiking a muscle giou in rlis vay. I youi muscles eel ainul
longei rlan rlar, ralk ro a lysical riainei oi anorlei lealrl ioes-
sional oi auvice.
{ -- One ser o eacl exeicise is almosr as eecrive as
mulrile sers in Luiluing muscle anu Loosring meraLolism. Hovevei,
ro Luilu muscle asrei, ollov a ligl-inrensiry sriaregy: Arei inisling
rle ser, ieuuce rle veiglr Ly ren ounus anu uo rliee oi oui moie.
Conrinue rlese uio sers Ly loveiing rle veiglr virl eacl ser oi 3 oi
4 sers virl only a minure oi less o iesr Lerveen sers. A rvo-monrl
sruuy ounu rlar eole vlo olloveu rle ligl-inrensiry sriaregy veie
aLle ro lir 25 ounus moie rlan rley coulu Leoie. Peole vlo useu
rle one-ser aioacl veie aLle ro lir jusr 15 ounus moie.
{ - - - - Srair virl youi legs anu Lack
anu rlen exeicise youi lis anu calves.
{ - 1liee voikours ei veek
is rle Lasic iecommenuarion oi Luiluing muscle. Hovevei, many
eole inu ir easiesr ro uo a slir iourine, alreinaring Lerveen voiking
rle muscles in rle uei Louy one uay anu rle lovei Louy rle nexr.
{ - - 1ake aLour six seconus oi eacl ieeririon o an
exeicise: rvo seconus oi rle iisr lal o rle maneuvei anu oui oi
rle ieruin ro rle oiiginal osirion.
{ - Doing an exeicise ineecrively can cause muscle
uamage anu injuiy.
{ Don`r lolu youi Liearl. Holuing youi Liearl can cause a
uangeious iise in Lloou iessuie, rlen a suuuen uio vlen you ielease
youi Liearl, ossiLly causing liglr-leaueuness oi ainring. Inlale anu
rlen exlale uuiing rle exeirion lase o rle movemenr anu inlale
uuiing rle ielease.
{ I you aie vaiy o iee veiglrs, srair virl veiglr-
liring maclines. You can use uumL-Lells oi a vaiiery o exeicises.
Woiking virl a eisonal riainei can lel you esraLlisl goou oim.
K- l 19
-
Caiiying exria Louy ar urs you ar giearei iisk o a numLei o lealrl
ioLlems, incluuing leair uisease, uiaLeres, ligl Lloou iessuie, srioke,
gallLlauuei uisease, lemoiiloius, vaiicose veins, anu kiuney anu livei
ioLlems.
ôie rlan lal o all Ameiicans aie oveiveiglr anu 50 million o rlose
aie oLese, uesire oLsessing aLour vlar rley ur in rleii mourls. As any
vereian o rle Larrle o rle Lulge knovs, oLesiry can Le veiy uiiculr ro
conriol using riauirional aioacles ro uier.
1o lose veiglr naruially anu leasanrly, Legin Ly ollov rle earing lan
uesciiLeu in Clarei 6 rlen auu rle ris you inu in rlis clarei. 1ley
-

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- - - -
-
--
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lave voikeu virl rlousanus o arienrs. You can make rlem voik oi you,
roo, moie easily rlan you may imagine. Don`r assume rlar ro lose veiglr
you lave ro ueny youisel oou. 1lis aioacl may leau ro sloir-reim
iesulrs, Lur ir evenrually Lackiies. âke easy liesryle clanges rlar you can
susrain anu rley vill seive you vell oi rle iesr o youi lie.
- - --
-
I you vanr ro lose ar anu kee ir o, uon`r Lorlei counring caloiies.
1lis arienr`s sroiy illusriares lov oLsessing ovei caloiies von`r make you
lean. 1lis is a lesson rlar rook me a vlile ro leain.
ALour 15 yeais ago, a young voman came ro rle Cenrei oi Healrl anu
Wellness vanring ro lose veiglr. Sle saiu, You leleu rvo o my iienus
lose a lor o veiglr, Lur ir uoesn`r voik oi me. o marrei lov lirrle I ear,
my veiglr jusr kees going u. I`m only 5`2 anu I veigl 10. 1lar`s rle
mosr I`ve evei veigleu, anu I`ve Leen uiering. Sle voikeu 10 louis a uay
as a vairiess anu voikeu our oi 90 minures ive rimes a veek.
Sle iesriicreu lei uier ro 1,600 caloiies ei uay, viore uovn eveiyrling
sle are anu came Lack in rvo veeks. Wlen sle ieruineu, sle sloveu a
ueraileu iecoiu o lei iogiess, incluuing lei veiglr gain o rvo ounus.
Sle cur lei inrake ro 1,400 caloiies ei uay anu came Lack in rvo
veeks. Once again, sle olloveu rle iogiam anu gaineu rvo moie
ounus.
exr, sle slasleu lei caloiies ro 1,200 anu rlen ro a meie 1,000 ei
uay Lur sle conrinueu ro gain veiglr. In auuirion, sle lackeu eneigy,
sroeu voiking our, anu elr moie ueiesseu rlan sle uiu Leoie sle
came.
Ulrimarely, sle quir rle iogiam. Sle nevei came Lack anu sle nevei
ieruineu calls iom rle Cenrei oi Healrl anu Wellness. 1lis sroiy is an
exrieme examle rlar sraiving youisel rlin is a losing sriaregy. Youi Louy
vill iglr you, anu in rle enu, ir vill vin, rlis is vly convenrional uiers
uon`r voik. Iive our o six eole vlo riy ro lose veiglr ail. O rlose vlo
uo lose veiglr, moie rlan 90 eicenr gain all rle veiglr Lack virlin rvo
yeais.
K- l 199
I you go lungiy ro oice youi Louy ro lose veiglr, youi Louy iglrs
you eveiy sre o rle vay. 1le Louy iesonus ro sraivarion Ly uoing eveiy-
rling ir can ro ieseive youi ar. I you lave rle sriengrl o vill ro srick ro
rlis sraivarion lan anu lose veiglr, you also lose imoiranr muscle, Lone,
anu even viral oigan mass.
1o lose veiglr anu ger lealrliei in rle iocess, ieser youi Louy`s naruial
veiglr iegularoi. You can unueisranu rle meclanisms youi Louy uses ro
ser youi veiglr. By clanging youi uier anu exeicise iourines, you can io-
viue a nev ser o signals oi youi Louy ro esraLlisl youi orimal veiglr
naruially. You uon`r lave ro ear less, jusr ear uieienrly.
Lxeiience virl anorlei arienr unueiscoies rle uieienr vay rlar
oous aecr veiglr gain. 1lis man also veigleu 10 ounus, anu le ues-
eiarely vanreu ro gain veiglr. Lxeirs rolu lim ro ear moie iorein ro ur
on moie muscle. He saiu le ker auuing iorein ro lis lare, Lur le
coulun`r gain an ounce. His oou log vas asrounuing. He are a uozen egg
vlires anu 24 ounces o sreak eveiy uay! He uiank a 40-ounce iorein
slake rvice a uay, anu Lerveen meals le goLLleu uie-iorein snacks anu
as mucl as 36 ounces o canneu runa! Wlen lis caloiies veie auueu u, le
are ovei 5,000 caloiies a uay oi rle 12 veeks on lis iecoiu yer srill man-
ageu ro lose six ounus.
He vasn`r Luining o rle caloiies in rle gym, eirlei. He voikeu our
virl veiglrs rliee rimes a veek oi rliiry ro oiry minures. He avoiueu
caiuio exeicise Lecause le uiun`r vanr ro Luin rle caloiies.
Coulu rlese rvo arienrs one vlo coulun`r lose veiglr anu one vlo
coulun`r gain lave uieieu veiy uiamarically in rleii Basal êraLolic
Rare (B^R), oi rle iare rley Luin caloiies ar iesr. Reseaicl slovs only
maiginal vaiiarions in B^R, norling neaily viue enougl ro accounr oi
rlese uiamaric uieiences.
1le ansvei anu rle key ro eecrive veiglr loss is rlis:
-- - , ear moie iorein rlan youi Louy neeus.
Laring moie iorein rlan rle Louy neeus rells youi Louy rlar you lave
lenry ro ear you aie O1 sraiving anu you uo nor neeu ro sroie ar.
Insreau, youi Louy can Luin ar sroies oi orlei uioses.
Wlar rlese rvo arienrs exeiienceu las ieeareu virl rlousanus o
auuirional arienrs ar rle Cenrei oi Healrl anu Wellness. 1o lose veiglr,
ear moie rlan youi uaily iequiiemenr oi iorein. (Ioi a comlere ser o
uieraiy iecommenuarions, see Clarei 6.)
-
I youi veiglr is goou vleie ir is, ear aLour a lal giam o iorein ei
ounu o Louyveiglr. I you vanr ro lose veiglr, inciease youi iorein
consumrion ro one giam ei ounu o uesiieu Louyveiglr. Ioi examle,
i you veigl 1S0 ounus, ear 1S0 giams o iorein ei uay. Once you
aclieve rle veiglr-loss you vanr, ueciease youi iorein ro aLour a lal-
giam ei ounu.
1o all rle nuriirionisrs vlo vanr ro say rlar rlis is moie iorein rlar a
eison neeus rlar`s rle oinr. 1o lose veiglr, ear moie iorein rlan youi
Louy neeus.
Cloose lean souices o iorein sucl as sreak, ruikey, clicken, anu isl.
Cloose caiLolyuiares visely, as ve ralkeu aLour in Clarei 6.
-
You lave seen rlar curring caloiies is nor rle Lesr vay ro lose veiglr.
Anu rlar earing enougl iorein can rliov a svircl rlar vill ger youi
Louy ro Luin rle ar ir sroies.
ov ler's look ar rle lasr iece o rle ar-loss uzzle. By earing rle
iiglr kinus o caiLs you can inuuce youi Louy ro make anu sroie less ar.
1lis is a riemenuous ar-Llasring secier ev eole knov aLour.
-
-
1le Glycemic Inuex ianks oous on lov iaiuly rley sike youi Lloou
sugai levels. 1le inuex is exiesseu in eicenrage reims. A oou virl a
glycemic inuex o 50 eicenr causes lal o rle iaiu iise in Lloou sugai
rlar glucose (uie naruial sugai) uoes.
K- l 201
Wly uon'r you vanr ro sike youi Lloou sugai levels. Because vlen
you uo, youi Louy srairs conveiring rle oou you ear inro ar. 1le liglei
rle glycemic inuex o rle oou you ear, rle moie ar you'll make iom ir
even i ir las an equal numLei o caloiies. Lven i rley lave leaiu o rle
glycemic inuex, mosr o rle arienrs I riear rlink sveers aie rle riouLle.
1lis is incoiiecr.
1le ieal ioLlem is virl sraicles. 1ley nor only iouuce moie Lloou
sugai Lur rley cause a mucl moie iolongeu elevarion o sugai anu insulin
rlan simle sugais uo. Look again ar rle glycemic inuex in Clarei 6. I
you lave a renuency rovaiu ligl insulin, Louy ar oi uiaLeres ir is even
moie imoiranr ro use youi oou as youi meuicine.

In 1994, Congiess asseu rle Dieraiy Sulemenr Healrl anu
Luucarion Acr (DSHLA). 1le lav allovs manuacruieis ro Liing nar-
uially occuiiing sulemenrs ro maiker virlour iioi Ioou anu Diug
Auminisriarion (IDA) aioval as long as rley uon`r make lealrl
claims. Ir las succeeueu in alloving a iaiu exansion in nev, naruial
sulemenrs. Bur virl rle iesonsiLiliry o uereimining rle saery anu
claims o a iouucr in rle manuacruieis` lanus, ir`s Luyei Levaie.
Since rleie aie no sriicr guiuelines oi managing sulemenrs, you
neeu ro knov lov ro seaiare uecenr manuacruieis iom slauy ones.
Goou comanies aie villing ro slaie ieseaicl on rleii iouucr ingie-
uienrs. âny manuacruies ger rleii iouucrs laL resreu Ly inueen-
uenr souices anu vill make rle resring iesulrs availaLle ro you.

You`ll ger aiounu ro losing rlose exria ounus. romoiiov.
Riglr. Well, consiuei rlar Leing oveiveiglr in miuule age equares ro a
sloirei lie execrancy. Accoiuing ro a sruuy uLlisleu in rle ]anuaiy
2003 issue o rle - , Durcl ieseaicleis ana-
lyzeu uara raken iom 3,45 suLjecrs iom 194S ro 1990. OLese
miuule-ageu men liveu an aveiage o 5.S yeais less rlan slimmei men
uiu. Regaiuless o vlerlei rle men veie slim in rleii yourl, i rley
veie oveiveiglr in rle 30s anu 40s, rley losr yeais o rleii lie.
20

1lese simle clanges can lel you lose veiglr anu kee ir o.
Lar Lieakasr eveiy uay. or earing Lieakasr incieases youi iisk
o Lecoming oLese Ly a srunning 450 eicenr.
Snack in rle areinoon. Laring ar leasr one miuuay snack slasles
youi iisk o oLesiry Ly 39 eicenr.
Diink varei virl eveiy meal. Lacl rime you sir uovn ro a meal,
ur a ull glass o varei Ly youi lare. As you lungei is sarisieu,
you vill eel rliisry.
Don`r snack in ionr o rle 1V. 1lis Lau laLir uisriacrs you oi
youi oou anu encouiages minuless oveiearing.
Plan youi meals. You vill make lealrliei oou cloices i you
rlink aleau anu lan you meals. Laring sloulu Le a leasuie.
A slenuei, ir Louy is nor ieseiveu oi rle young. Sray lean anu
lealrly rliouglour youi enriie lie srairing rouay.
K- l 203
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- - -

-
1 Auei W, LiLei A, Hosrkoin L, er al. Hyeirension anu lyeiliiuaemia: Gailic
lels in milu cases. - -. 1990 Aug,
69:3-6.
2 Kuil S, er al. Plasma Viramin C mouiies rle associarion Lerveen lyeirension
anu iisk o srioke. --. 2002 Se 1S,
2SS(11):1333.
3 Associareu Piess, Viramin C Can Lovei Bloou Piessuie, DecemLei 21, 1999.
vvv.inrellilealrl.com/IH
4 Walkei AI, âiakis G, ôiiis AP, anu RoLinson PA. Piomising lyorensive
eecr o lavrloin exriacr: A ianuomizeu uouLle-Llinu ilor sruuy o milu,
essenrial lyeirension. -. 2002 ]an, 16(1):4S-54.
-
5 Blekas G, Vassilakis C, Haiizanis C, er al. Biolenols in raLle olives.
-. 2002 ]un 19, 50(13):35SS-3692.
6 ]enkins D], Kenuall CW, âiclie A, er al. Lecrs o a uieraiy oirolio o clo-
lesreiol-loveiing oous vs. Lovasrarin on seium liius anu C-ieacrive iorein.
--. 2003 ]ul, 290(4):502-510.
Walauklani AR anu Clemens ^R. Lecr o uieraiy lyroclemicals on cancei
uevelomenr (ieviev). . 199S Ai,
1(4):4-53.
S Vega-Loez S, Viual-Quinranai RL anu Ieinanuez ^L. Sex anu loimonal srarus
inluence lasma liiu iesonses ro syllium.
. 2001 Ocr, 4(4):435-441.
9 Rogeis S, er al. 1iiglyceiiue loveiing eecr o âxLPA isl liiu concenriare: a
mulricenrie, laceLo-conriolleu, uouLle-Llinu sruuy. 19SS
Dec 30, 1S:251-259.
10 Iuiman B, RosenLlar ^, Hayek 1, er al. Gingei exriacr consumrion ieuuces
lasma clolesreiol, inliLirs LDL oxiuarion anu arrenuares uevelomenr o arl-
eioscleiosis in arleioscleioric aolioiorein L-ueicienr mice.
. 2000 ây, 130(5):1124-1131.
11 Uiizai L anu ôoie DD. Guguliiu: a naruial clolesreiol-loveiing agenr.
. 2003, 23:303-313.
12 Iiencl P, er al. Iarry aciu comosirion, incluuing conjugareu linoleic aciu, o
inriamusculai ar iom sreeis oeieu giazeu giass, giass silage, oi concenriare-
Laseu uiers. . 2000, S:2S49-2S55
13 Dliman 1, er al. Conjugareu linoleic aciu iom covs eu uieienr uiers.
. 1999, S2(10):2146-2156
14 Smirl G. Dieraiy sulemenrarion o Viramin L ro carrle ro imiove slel lie
anu case lie o Lee oi uomesric anu inreinarional maikers. Coloiauo Srare
Univeisiry
15 Wein Â, SaLare ]^, Ikle D, er al. Almonus vs comlex caiLolyuiares in a
veiglr ieuucrion iogiam. Inreinarional -
--. 2003 âi, 2S(3) 1365-132.
K- l 205
16 Baiiingei 1A, Kiik ]K, Sanraniello AC, er al. Lecr o a mulriviramin anu min-
eial sulemenr on inecrion anu qualiry o lie. A ianuomizeu, uouLle-Llinu,
laceLo-conriolleu riial. - . 2003 âi 4, 13S(5): 365-
31.
1 Baskaian K, Kizai Alamarl B, er al. AnriuiaLeric eecr o a lea exriacr iom
Gymnema slvesrie in non-insulin-ueenuenr uiaLeres mellirus arienrs.
. 1990 Ocr, 30(3):295-300.
1S arional Insrirure o DiaLeres Digesrive Kiuney Disease, Dier anu Lxeicise
Diamarically Delay 1ye 2 DiaLeres: DiaLeres êuicarion êroimin Also
Lecrive, lrr://vvv.niuuk.nil.gov/velcome/ieleases/S_S_01.lrm
19 LaSroya PC, Lvy GA. Pieiorri DD, er al. 1le osirive eecrs o negarive voik:
incieaseu muscle sriengrl anu uecieaseu all iisk in a iail elueily oularion.
. 2003
ây, 5S(5):^41-41S.
20 Peereis A, Baienuiegr ]], Willekins I, er al. OLesiry in auulrloou anu irs conse-
quences oi lie execrancy: a lie-raLle analysis. - .
2003 ]an , 13S(1):24-32.

lousanus o arienrs lave ieveiseu rleii leair uisease, iegaineu rleii
viraliry, anu clangeu rleii lives. You can Luilu leair lealrl, roo.
K- Plan is easy ro ollov. You can ear oous you love, meer
youi exeicise goal in 10 ro 15 minures a uay, anu rake a ev sae anu lealrl-
enlancing sulemenrs once oi rvice a uay.
A secial nore: Don`r ler an inleiireu generic ieuisosirion ro leair
ioLlems uiscouiage you use ir ro youi auvanrage. 1ake acrion nov ro
ievenr anu ieveise leair uisease, uesire any inleiireu vulneiaLiliry. ^y
exeiience gives me airl rlar youi generic inleiirance neeu nor uicrare
youi uruie lealrl. Recenrly a sruuy uLlisleu in rle ]uly 2003 issue o
ioves rlar oi leair uisease, generics is
nor uesriny. Reseaicleis analyzeu 6S4 iuenrical rvins anu ounu rlar rle
rvin vlo exeiciseu iegulaily lau a signiicanrly lovei iisk o ueveloing
leair uisease rlan rle rvin vlo uiu nor exeicise, uesire laving rle same
generics.
Ler`s rlink aLour rlis oi a minure. In rlis sruuy, rle rvins uiun`r ollov
rle mosr eecrive exeicise iogiam oi caiuiovasculai conuirioning. 1ley
uiu nor clange rleii earing laLirs oi rake nuriirional sulemenrs. 1ley
lau no resring o oxiuarion oi inlammarion. Yer i one single inreivenrion
like exeicise can make sucl a uieience in generically iuenrical inuiviuuals,
jusr imagine vlar a uieience youi comielensive K-
Plan can make.
Youi generic ieuisosirion may Le rle lanu you veie uealr, Lur
rliougl youi cloices, you ueciue vlicl caius ro lay. Youi ulrimare success
ueenus nor on vlo you aie, Lur on vlar you uo.

Plan youi earing anu exeicise acriviries one uay aleau.
Cenrei youi lans aiounu oous you enjoy anu exeicise rlar Liings
you leasuie.
Srair rle uay iiglr virl Liie caiuio exeicise Leoie Lieakasr.
Lar a ligl-iorein Lieakasr.
1iain oi sriengrl anu muscle mass eirlei Leoie luncl oi Leoie
uinnei.
âke a oirion o youi lysical acriviry ieciearion eveiy uay.
Plan uinnei aiounu ligl-qualiry iorein (sreak, ioasr, isl, oi
clicken).
1ake rime ro enjoy youi amily anu iienus.
Lveiy evening rake rime ro ielecr on rouay`s iogiess anu lan
romoiiov`s accomlislmenrs.
Srair Ly cieuiring rle goou earuies o youi lealrl ro youi uaily laLirs.
1len commir ro Luiluing, ieinoicing anu sriengrlening rlose earuies virl
Lerrei laLirs. Like eveiyone else, you vill sli u somerimes, miss voikours
anu make ooi oou cloices. Don`r execr eveiy uay ro Le a univeisal suc-
cess, Lur lan eacl uay as i ir vill Le. Ioigive youisel oi eiiouic inuis-
cierions anu rlen ger Lack on riack rle nexr uay. Orimal lealrl is a
jouiney, nor a uesrinarion. So iememLei . enjoy rle iiue.
K-
Heie`s a veek-Ly-veek clecklisr oi urring youi lan inro acrion. 1o
ieviev seciic inoimarion on eacl o rlese acrion sres, see rle coiie-
sonuing clareis.
l 209

----
êasuie youi Louy comosirion: Ser a goal o no moie rlan 25 ei-
cenr Louy ar. Iolloving rlis iogiam vill lel you arrain anu main-
rain rlis goal.
Ger rle olloving resrs uone Ly youi uocroi annually:
Homocysreine levels: Aim oi less rlan S mmol ei lirei.
C-ieacrive iorein: Aim oi Lelov 1 unir, lovei is Lerrei.
CoQ10: Aim oi 2.5 ro 3.5 nanogiams ei millilirei. You vill
ioLaLly lave ro sulemenr virl CoQ10 ro ieacl rlis goal.
Insulin: Aim oi 10 micio unirs ei millilirei oi less.
- -
Lar qualiry iorein.
Lar iorein ar eveiy meal.
Cloose iee-aimeu mear anu oulriy.
Lar seaoou, esecially Alaskan oi vilu salmon.
Lar eggs.
Diink oiganic milk.
- PACL Ioui rimes veekly
Lxeicise 20 minures.
Lxeicise 20 minures ar inrensiry level 2
-
CoQ10: 1ake 100 milligiams uaily i you lave leair uisease.

Begin ro Ger rle Ieel o Vaiying PACL: Ioui rimes a veek
Lxeicise 20 minures.
Lxeicise 20 minures: exeiimenr virl incieasing anu uecieasing
inrensiry levels.

Conrinue ro rake CoQ10.
ûlri-viramin: 1ake a comlere mulri-viramin/mineial sulemenr
uaily.

- - -
Conrinue ro ear lenry o iorein iom Week 1.
Cloose qualiry caiLolyuiare.
Lar lov-glycemic oous. All ieal vegeraLles anu Leiiies aie okay.
O1L: Poraroes (a ruLei) anu coin (a giain) aie nor vegeraLles.
Avoiu all ligl-glycemic oous. Do nor ear giain iouucrs (ceieals
anu Lieaus).
- - PACL Ioui rimes a veek
Lxeicise 20 minures:
Lxeicise S minures ar inrensiry level 3
Resr 4 minures ar inrensiry level 2

Conrinue virl CoQ10 anu mulriviramin.
Auu L-Cainirine oi moie eneigy: 1ake 500 milligiams uaily.

Conrinue ro ear excess iorein anu lov glycemic vegeraLles anu
Leiiies.
- v Ioui rimes a veek
l 211
Resr oi 4 minures ar inrensiry level 2
Lxeicise oi S minures ar inrensiry level 5
-
Conrinue virl CoQ10, mulri-viramins anu L-Cainirine.
Auu L-Aiginine: 500 milligiams uaily.

Conrinue ro ear excess iorein anu limir caiLs.
Begin ro cloose liglesr qualiry ar.
Inciease Omega-3 ars. Goou souices o Omega-3s incluue giass
eu mear, iee-iange oulriy, vilu isl, olives, eggs, nurs, anu
avocauoes. O1L: Peanurs aie nor riue nurs.
Deciease Omega-6 ars (giain-eu anu iocesseu mears).
Avoiu - ars (maigaiine, iocesseu vegeraLle oils, ie-ack-
ageu Lakeu goous).
v - Ioui rimes veekly
Lxeicise 1S minures:
- 4 rimes a veek
ônuay anu 1luisuay: Lovei Bouy
Alreinaring lunges
Squars
Squar leas
Leg leveis
Back lurrei kicks
Scissois
1uesuay anu Iiiuay: Uei Bouy
Pusl-us
Aim lauleis
Pull-us
Dis
Ciuncles
-
Conrinue ro rake CoQ10, mulri-viramin/mineial sulemenr, L-
Cainirine, anu L-Aiginine.
1ocoleiols anu rocoriienols: 1ake 400 IU o viramin L virl ar leasr
5 milligiams o mixeu rocoleiols anu rocoriienols uaily.

Conrinue ro ear excess iorein, limir caiLs anu ear qualiry ars.
- - - PACL Ioui rimes veekly
- -- 4 rimes a veek
ônuay anu 1luisuay: Legs anu Lovei Bouy
Iollov suggesrions in Week 5
1uesuay anu Iiiuay: Uei Bouy anu Coie
-
Conrinue ro rake CoQ10, comlere mulri-viramin/mineial sule-
menr, L-Cainirine, L-Aiginine, anu 400 IU o viramin L virl ar leasr
5 milligiams o mixeu rocoleiols anu rocoriienols uaily.
Viramin C: 1ake 500 milligiams rvice uaily virl oou.
l 213

Conrinue ro ear goou iorein, limir youi caiLs anu use ligl qualiry
ars.
Avoiu ioLlems cieareu Ly rle mouein oou inuusriy.
Avoiu generically mouiieu oous.
Avoiu all lov-ar ackageu oous.
Do nor oveicook youi oou.
- - - PACL Ioui rimes veekly
{ - -- 4 rimes a veek
-
Conrinue ro rake CoQ10, a comlere mulri-viramin/mineial sule-
menr, L-Cainirine, L-Aiginine, Viramin L virl mixeu rocoleiols
anu rocoriienols, anu Viramin C.

âke youi on-going uier one o goou iorein, limireu caiLs, anu ligl
qualiry ars. Avoiu oou inuusriy iouucrs vlicl cause ioLlems.
- âinrain exeicise scleuule oi PACL Ioui rimes veekly
-- 4 rimes a veek
-
On a uaily Lasis rake: CoQ10, a comlere mulri-viramin/mineial su-
lemenr, L-Cainirine, L-Aiginine, Viramin L virl mixeu rocoleiols
anu rocoriienols, anu Viramin C.
-
Deciue on some avoiire lysical exeicises anu rlen cieare youi io-
giam. 1le uieienr arreins o exeicises you can uo aie counrless. Slir u
youi exeicise Ly majoi muscle gious.
Ioi caiuioulmonaiy caaciry, iememLei ro incluue youi PACL io-
l 215
giam in youi iegimen. Ioi Luiluing muscle, use iesisrance riaining, ocusing
on rle Lig muscles o rle Lack anu legs. 1lar`s vleie muscle Lulk las rle
mosr Leneirs. Builu youi uncrional sriengrl using youi ovn Louyveiglr.
Calisrlenics aie rle mosr eecrive anu saesr vay ro uo rlis. You can inu
uesciirions o PACL iogiams anu Louyveiglr calisrlenics in Clarei
. 1o Luilu muscle, auu rle exeicise lan in Clarei 11.
K- is a lielong lan rlar lels you live a longei
anu lealrliei lie. Realisrically, you vill only ollov rlis lan vlen you can
incoioiare ir inro youi lie easily anu enjoyaLly. 1lis lan voiks in rle
long iun Lecause ir is an enjoyaLle anu susrainaLle . Ir is, arei
all, only ieciearing rle uier anu lysical iacrices o oui ancesrois. You eel
ulilleu iarlei rlan ueiiveu, eneigizeu iarlei rlan arigueu, anu menueu
iarlei rlan meuicareu.

-- -
--

-- -
--

-

Ben Iianklin vas iiglr, iising virl rle sun is ioounuly lealrl-
enlancing. I vake u vlen my alaim sounus ar 6:30 a.m. I`m jusr as
remreu ro lir rle snooze Lurron anu uoze o as anyone else. I lan
aleau Ly urring my iunning sloes anu exeicise log nexr ro rle Leu ar
niglr. Wlen I vake u, I see rlem anu rley ieminu me ro go oi my
goals. Arei I climL our o Leu, I cleck my e-mail vlile inuulging in a
quick cu o coee. By a.m. I`m our rle uooi anu o ro rle gym.
-
-
As air o my PACL iogiam oi leair lealrl, I clallenge
mysel lysically a lirrle moie eacl uay ro Luilu laigei lung anu leair
caaciry. I vaiy my voikour ro avoiu Loieuom anu oveiuse injuiies,
anu rouay I lan ro Licycle. I srair virl a 2-minure vaim u ar a
genrle ace, rlen acceleiare ro a moueiare ace (an inrensiry o 5 on a
10-oinr scale) oi 1 minure. exr, I iecovei oi 1 minure Ly voiking
ar an easy ace (an inrensiry o 3 on a 10-oinr scale). I ieear rlis
alreinaring cycle o ligl- anu moueiare-inrensiry seveial moie rimes,
giauually incieasing rle inrensiry o my eoir uuiing rle ligl-inren-
siry oirions o rle voikour. 1liouglour my voikour, I ieminu
mysel ro Liearle ueely. 1ouay, I am going oi a 10. I eual as laiu
as I can oi 30 seconus. I eel an inrense Luin in rle ionr o my rligls
as rle lacric aciu Luilus u in my quauiices. 1lis is vlar I vanr, I
can eel rlis imioving rle oxygen-ueliveiing caaciry o my leair
anu lungs. ^y roral voikour rime: 12 minures.
-
Ioi Lieakasr, I enjoy a 3-egg omeler virl salmon anu a glass o
varei. I rake 10 giams o gluramine ro ievenr muscle Lieakuovn anu
Loosr giovrl loimone. I also rake 1,000 milligiams o viramin C anu
a comLinarion mulri-viramin, mulri-mineial, mulri-anrioxiuanr su-
lemenr virl my Lieakasr.

Duiing my luncl Lieak, I sro Ly a local iesrauianr anu lace an
oiuei oi a seaoou salau virl exria runa. (Since I`m voiking rle Lig
muscles o my legs rouay, I vanr exria iorein arei my voikour.)
l 21

Arei voiking a coule moie louis, I rake an areinoon Lieak. I
rake a uee Liearl anu snack on a coule o ounces o Longloin
cleese, one o my avoiires. I inisl my voikuay, lave a Liie meering
anu leau oi lome.
K
I uine virl amily anu iienus vlo knov I ear giass-eu ieu mear
oi vilu game almosr eveiy uay. (RememLei, 0 - S5 eicenr o rle
caloiies in oui ancesroi`s uier came iom ieu mear.) We enu rle meal
virl a Lovl o ice cieam anu sliceu eacles, roeu virl vlieu
cieam anu valnurs. I`m nor conceineu aLour rle ar, Lur I uo riy ro
cloose a lov-glycemic iuir. (Peacles lave a glycemic inuex less rlan
lal o rlar o vlole vlear Lieau.) I also Luy ice cieam virlour
auueu sugai.
-
Wlen I can, I enu my uay virl a conremlarive valk aiounu my
neiglLoiloou oi ielaxarion. Psycloanalysr Sigmunu Iieuu claimeu
rlar eole neeu rliee rlings ro Le lay: ielarionslis, occuarions,
anu ieciearions oi love, voik, anu lay. 1ouay, many eole ocus
roo mucl eneigy on voik, neglecring love anu lay. 1o live a Lalanceu
lie, make rime oi all rliee o rlese essenrial ingieuienrs o lainess.
Plan youi lealrl anu irness goals virl rle same siiir you lan iecie-
arion. I ossiLle, involve amily anu iienus.
-
By 11 .m., I`m ieauy ro lir rle sack. I rake a ev minures ro rlink
aLour vlar Iù like ro accomlisl romoiiov, vlar I vanr ro ear, anu
lov I vanr ro exeicise. I viire uovn my aclievemenrs oi rle uay,
anu I ser romoiiov`s goals in my uaily log. I ielecr oi a ev minures
aLour my uay, rlen cleai my minu anu uiir o ro slee.
--
Wlerlei voiking virl arlleres as a sriengrl coacl, eisonal riainei,
consulranr, oi as an inregiarive meuical uocroi, rleie is no Lerrei ieuicroi
o long-reim success o ieacling lealrl goals (oi any orlei goals oi rlar
marrei), rlan vlerlei oi nor someone is villing ro kee a uaily log. 1o suc-
ceeu, viire uovn youi goals. Use a log Look ro kee riack o youi uaily
iogiess.
Wlen you viire youi goals, you make a commirmenr ro youisel ro
voik rovaiu rlose goals. Wlen you iecoiu youi iogiess, you acknovl-
euge youi aclievemenrs anu iecognize you aie raking rle sres necessaiy ro
riansoim youisel anu Lecome rle lealrly eison you vanr ro Le.
You can use rle same log oi lanning anu iecoiuing youi iesulrs. Do
youi lanning in encil, rlen viire ovei rle voius in en vlen you uo
vlar is viirren. You can use a secrion o a uaily lannei oi kee a seaiare
irness jouinal.

-
1leie is an ancienr Clinese ioveiL: Knoving anu nor uoing is rle
same as nor knoving. You lave youi lan. You knov vlar ro uo. ov is
rle rime ro acr.
1lis sysrem vill make leair-lealrly laLirs auromaric. 1le ris rlar
ollov aie sel-coacling rools. 1ley give you a seciic lan o acrion ro
ieacl youi goals eoirlessly anu iegulaily. 1ley lel you ger sraireu. 1len
you can go on ro come u virl some o youi ovn as vell.
-

Imoiranr accomlislmenrs srair virl lanning. 1ake ive minures ar
rle enu o eveiy uay ro lan youi exeicises anu meals oi rle nexr uay.
ov, you von`r alvays srick ro rle lan eiecrly. Bur i you ail ro lan,
l 219
you vill renu ro ski voikours anu muncl on vlarevei oou you can inu
ar rle momenr. Consiuei youi lan as a sel-coacling rool. Don`r eel guilry
vlen rle lan clanges. Serring ieasonaLle uaily goals lels ioviue
uiiecrion oi youi uay.
Beoie going ro Leu, lan anu viire uovn in a uaily lannei youi exei-
cise oi rle nexr uay. Do ir like you voulu scleuule a Lusiness meering.
ov look ar youi lan oi rle uay. See i you lave ro make any aujusr-
menrs ro Le suie ro ger youi exeicise on rle scleuule accomlisleu. Ioi
examle, you may nore a long uay ar rle oice anu ueciue ro lan 10 min-
ures o PACL in rle moining Leoie going ro voik anu a Liie sriengrl-
riaining voikour ar luncl.
Also lan youi meals oi rle uay. Ioi Lieakasr, you miglr lan ro lave
sciamLleu eggs virl lerovei salmon iom roniglr`s uinnei. Ioi luncl, you
miglr lan ro ick u a seaoou salau 'ro go` iom rle iesrauianr neai youi
voik. You lan ro lave sreak oi uinnei so you make a nore ro ull rlem
iom rle ieezei anu srair rle maiinaue.
By lanning, you make conscious uecisions aLour ieacling you goals,
iarlei rlan ieacring ro rle momenr vlicl can allov ciicumsrances ro uic-
rare youi cloices.
ov you lave a lan. You lolu rle keys ro a lealrly lie anu leair rle
naruial vay. 1ake acrion nov. 1ake a sre rovaiu a moie ioLusr leair,
lungs anu Lloou vessels rouay anu eveiy uay.
Ler us leai lov you use rlis Look ro Loosr youi lealrl oi rlar o a
loveu one. âil ro DiSeaisReseaiclAOL.com. You may see youi ovn
success iecoiueu in uruie uLlicarions, anu lel orleis aclieve rleii ovn
K- . ây you lay laiu, live long anu go ai!

--
oui leair anu ciicularoiy sysrem eeu eveiy cell in youi Louy virl
lie-giving oxygen. 1lis comlex 12,400-mile nervoik o aireiies,
veins, anu Lloou vessels ciiculares Lloou iom youi leair ro rle airlesr
ieacles o youi Louy. In a lealrly auulr, rle leair Lears aLour 100,000
rimes a uay, uming rle equivalenr o moie rlan 4,000 gallons o Lloou.
1lar`s an imiessive accomlislmenr one rlar unueiscoies rle imoirance
o mainraining a vell-runeu leair anu ciicularoiy sysrem.
Bur all roo oren rle sysrem ails. Heair arracks, arleioscleiosis, conges-
rive leair ailuie, sriokes, anu orlei ciicularoiy uisease claim aLour one
million lives a yeai. In auuirion, a luge numLei o Ameiicans moie rlan
63 million live virl some oim o leair oi Lloou vessel uisease. Heair uis-
ease kills moie eole rlan any orlei ailmenr.
Alrlougl rle iisk o leair arrack anu caiuiovasculai uisease incieases
virl age, aLour a irl o rle uearls occui among eole unuei age 65.
Ioirunarely, many o rlese uearls can Le ievenreu Ly liesryle clanges,
anu Ly avoiuing oi minimizing rle acrois rlar inciease rle iisk o caiuio-
vasculai uisease.

1le leair is a muscle, anu like any orlei muscle, ir neeus oxygen ro sray
alive. Wlen all oi air o rle leair muscle uies uue ro lack o oxygen, ir is
calleu a leair arrack, oi
APPLDI X A
Bloou clors cause many leair arracks. Wlen Lloou lovs rliougl an
aireiy rlar las Leen naiioveu Ly arleioscleiosis, ir slovs uovn anu renus
ro clor. Wlen rle clor Lecomes Lig enougl, ir curs o rle Lloou suly ro
rle oirion o rle leair muscle Lelov rle clor, anu rlar air o rle leair
muscle Legins ro uie.
Heair arracks can also occui vlen rle leairLear Lecomes iiiegulai. In
seveie cases rlis conuirion, knovn as aiilyrlmia, can ievenr suicienr
Lloou iom ieacling rle leair muscle.
1le ain srairs virl consriicrion in rle cenrei o rle clesr, rlen iauiares
ro rle rlioar, Lack, neck, jav, anu uovn rle ler aim. You Lieak inro a
svear, sriuggle oi Liearl, anu eel nauseareu anu uizzy. You may assume
youìe in rle rlioes o 1le Big One a ull-Llovn, clesr-ciusling leair
arrack Lur virlin ren minures oi so, ir`s ovei, anu rle ain giauually suL-
siues. Wlar you`ve exeiienceu is nor a leair arrack Lur a ull-Llovn arrack
oi -.
Some rliee million Ameiicans suei iom angina, a ainul eisoue rlar
occuis vlen rle leair muscle uoes nor ger enougl oxygen. (1lis is knovn
as -.) ôsr angina arracks occui vlen rle leair, uam-
ageu Ly ligl Lloou iessuie anu coionaiy aireiy uisease, is sriesseu Ly
lysical exeirion, emorional user, excessive exciremenr, oi even uigesrion
o a leavy meal. Walking oursiue on a colu uay, jogging ro carcl a Lus, oi
exeiiencing airiculaily uisriessing nevs can riiggei arracks. Angina
arracks oren seive as ainul ieminueis rlar rle leair las Leen uamageu,
anu a ull-Llovn leair arrack may ollov unless sres aie raken ro menu
youi ailing leair.
---
Haiuening o rle aireiies, oi arleioscleiosis, involves rle giauual
Luiluu o arry ueosirs oi laque in rle aireiies. 1le ueosirs naiiov rle
aireiies, ieuucing rle Lloou suly ro rle leair anu incieasing rle likeliloou
rlar a Lloou clor clogs u an aireiial arlvay anu causes a leair arrack.
-- l 223
Arleioscleiosis is a rliee-sre iocess. Iiisr, rle aireiies uevelo riny
reais uue ro rle oveiul conriacrions o rle leair, esecially in someone
vlo las ligl Lloou iessuie. exr, clolesreiol in rle Lloou sricks ro rle
reais, slovly laiuening inro laque, causing rle aireiies ro Lecome less
lexiLle. Iinally, rlese ueosirs naiiov rle aireiial assages, ieuucing rle
Lloou suly ro rle leair muscle anu orlei airs o rle Louy.
1le leair muscle is so eicienr ar exriacring oxygen iom rle Lloou rlar
many eole uevelo seveie coionaiy uisease Leoie any symroms aeai.
In acr, rle vessels can Le 0 ro 90 eicenr Llockeu Leoie any symroms
occui, anu oren a leair arrack is rle iisr vaining sign rlar somerling is
viong.
Wlen ir involves rle coionaiy aireiies, arleioscleiosis causes leair
arrack. Wlen ir Llocks Lloou lov ro rle Liain, arleioscleiosis causes
srioke. Anu vlen ir aecrs rle aireiies o rle legs, ir cause eiileial vas-
culai uisease.
-
Wlen rle leair las Leen uamageu anu can no longei um eicienrly
Lur las nor aileu ouriiglr, a eison is sueiing iom congesrive leair
ailuie. Wlen rlis occuis, rle kiuneys iesonu ro rle ieuuceu Lloou ciicu-
larion Ly ieraining salr anu varei in rle Louy, vlicl auus auuirional sriess
ro rle leair anu makes marreis voise.
Congesrive leair ailuie can aecr eirlei rle iiglr oi ler siue o rle
leair. 1le ler siue ums oxygen-iicl Lloou iom rle lungs ro rle iesr o
rle Louy. 1le iiglr siue o rle leair ums oxygen-uelereu Lloou Lack
iom rle Louy ro rle lungs rlar ielenisl rle oxygen. Wlen rle ler siue o
rle leair is uamageu, rle Lloou Lacks u in rle lungs, causing vleezing
anu sloirness o Liearl (even uuiing iesr), arigue, slee uisruiLances, anu
a uiy, lacking, noniouucrive cougl vlen lying uovn. Wlen rle iiglr siue
o rle leair is uamageu, rle Lloou collecrs in rle legs anu livei, causing
svollen eer anu ankles, svollen neck veins, ain Lelov rle iiLs, arigue,
anu lerlaigy.
A srioke is like a leair arrack in rle Liain. ]usr as a air o rle leair
uies vlen ueiiveu o oxygen uuiing a leair arrack, so a air o rle Liain
uies vlen ueiiveu o oxygen uuiing a srioke. A - occuis
vlen an aireiy in rle Liain is Llockeu Ly a clor oi arleioscleiosis, an
- occuis vlen a small clor (knovn as an emLolus) oims else-
vleie in rle Louy anu moves ro rle Liain, vleie ir louges in an aireiy anu
Llocks rle lov o Lloou. A - occuis vlen an aireiy iu-
ruies, usually uue ro ligl Lloou iessuie. Wlile lemoiilagic sriokes aie
less common only aLour 20 eicenr o all sriokes rley aie mucl moie
lerlal, causing aLour 50 eicenr o all srioke-ielareu uearls.
In rle areimarl o a srioke, rle eison loses rle Louily uncrion associ-
areu virl rle air o rle Liain rle srioke uesrioyeu. Symroms o a srioke
incluue sluiieu seecl oi loss o seecl, suuuen seveie leauacle, uouLle
vision oi Llinuness, suuuen veakness oi loss o sensarion in rle limLs, oi
loss o consciousness. 1le symroms can occui ovei a eiiou o a ev min-
ures oi louis, anu rley can occui on one siue o rle Louy oi Lorl.
Srioke is rle narion`s rliiu leauing cause o uearl anu rle leauing cause
o auulr uisaLiliry. Lxeirs esrimare rlar as many as S0 eicenr o all
sriokes can Le ievenreu.
-
Some eole leain rley lave leair uisease vlen rley exeiience rle
clesr-ciusling ain o angina. Bur many orleis uon`r ieceive any vaining
unril rley lave rleii iisr leair arrack.
Heair arrack vicrims oren uelay seeking meuical lel, iequenrly virl
aral iesulrs. 1le cells o youi leair iequiie a consranr suly o Lloou. I
rley uon`r ger ir, rle cells uie. 1le numLei o cells rlar uie uuiing a leair
arrack uereimines i you live oi uie. I you suivive, rle exrenr o rle uamage
uereimines youi uruie caaciry oi incaaciry. Acr asr.
ôsr leair arrack uearls occui in rle iisr rvo louis, yer sruuies ounu
rlar many eole vair oui ro six louis ro ger ro an emeigency ioom.
evei ignoie rle vaining signs o leair arrack, incluuing:
-- l 225
Clesr ain: an uncomoiraLle iessuie, ullness, squeezing, oi
ciusling eeling in rle cenrei o rle clesr rlar lasrs rvo minures oi
longei
Seveie ain rlar iauiares ro rle sloulueis, neck, aims (esecially ler
aim), jav, oi ro o rle sromacl
Sloirness o Liearl
Paleness
Svearing
Raiu oi iiiegulai ulse
Dizziness
Iainring oi loss o consciousness
or all o rlese vaining signs occui in eveiy leair arrack. Some eole
conuse leair arrack symroms virl inuigesrion, a ulleu muscle, oi even a
roorlacle. Women renu ro exeiience moie suLrle symroms nausea,
uizziness, svearing, jav ain, ainring iarlei rlan rle classic clesr ain.
Anu some eole, esecially oluei eole anu uiaLerics, may nor exeiience
symroms uuiing a leair arrack. (Only an elecriocaiuiogiam can ieveal
rlese so-calleu silenr leair arracks.) 1vo rlings rlese non-classic leair
arracks lau in common: rle symroms aie unusual ro rle eison anu rle
symroms aie consranr iarlei rlan coming anu going.
I you susecr you may Le exeiiencing a leair arrack, ger emeigency
meuical lel immeuiarely. Docrois can iesciiLe a numLei o uiugs rlar
uissolve clors anu ieuuce rle oxygen uemanus o rle leair, anu rlese meu-
icarions aie mosr eecrive i given virlin one loui o rle onser o a leair
arrack.

Ioi uecaues, caiuiovasculai uisease ieseaicl involveu only male
suLjecrs. ôie iecenr sruuies slov rlar vomen aien`r jusr small men.
1ley lave uieienr caiuiovasculai iisk ioiles:
Arei age 60, men anu vomen lave rle same iisk o leair uis-
ease anu one in oui vill uie o caiuiovasculai uisease. Beoie
age 60, a voman`s iisk o laving a leair arrack is one in seven-
reen, comaieu ro a one in ive iisk oi men.
1
Heair arracks aie moie ueauly in vomen. 1liiry eiglr eicenr o
vomen vlo lave a leair arrack uie virlin a yeai, comaieu ro
25 eicenr o men.
2
Women renu ro rake longei ro seek meuical caie oi a leair
arrack. 1ley oren lave less seveie symroms, anu rley aie less
likely ro exeiience rle classic symrom o clesr ain.
Clolesreiol aLnoimaliries ose uieienr iisks in vomen anu
men. Llevareu riiglyceiiue levels aie a signiicanr ieuicroi o
leair uisease in vomen (Lur nor in men). In auuirion, elevareu
LDL clolesreiol is a moie signiicanr iisk acroi oi men rlan
vomen.
1 Bales, A.C. In seaicl o liiu Lalance in oluei vomen. - ,
2000 Dec, 10S (): 5-2.
2 Ameiican Heair Associarion, 2001 Women, leair uisease anu srioke srarisrics.
lrr://vvv.ameiicanleair.oig/srarisrics/
-
-
Blanu ]S PlD anu Benum SH. Generic uriirioneeiing:
- . Kears PuLlisling: Los Angeles,
CA, 1999
Bianu-îllei ], Wolevei 1, Iosrei-Povell K, anu Colaguiii S. -
. âilove
Comany: Y, 1996.
Colen, ]ay S. ^D. - - - -. Penguin
Purnam: Y, 2001.
Cooke, ]oln P. ^D PlD anu Zimmei, ]uuirl. -
- - . Bioauvay Books:
Y, 2002.
Ciirsei, Gieg. - - .
Houglron îlin Comany: Y, 2003
Iuiey, ârr. -- --
- ârr Iuiey Lnreiiises: 1ama, IL 2000.
Laues ^R, ^D anu Laues ^D, ^D. . Wainei Books:
ev Yoik, 2000.
Lyman I. virl êizei G.
K SciiLnei: Y 199S.
^cCully, Kilmei S ^D anu ^cCully, âirla.
- - -
HaieiCollins: Y, 1999.
APPLDI X B
êicola, ]osel ^D virl Levy, Alison Rose.
Durron: Y, 2003.
arov, Annerre B, PlD RD anu Heslin, ]o-Ann, Â RD.
Pocker Books: Y, 1994.
Pavel. - - P -
-- DiagonDooi PuLlicarions: Sr. Paul, ^, 2004
Ravnskov, U ^D PlD. - - ev 1ienus PuLlisling:
Waslingron, DC, 2000.
RoLinson, ]o. -- - - Vaslon Islanu Piess: WA, 2000.
Scllossei, Liic. - -
HaieiCollins PuLlisleis: Y, 2001.
Sclmiu, Ronalu I. ^D. - - Healing Airs
Piess: Roclesrei, V1, 199.
Sinaria, Srelen 1. ^D. Lovell House: Los
Angeles, CA, 199S.
Sinaria, Srelen 1 ^D anu Sinaria ] ^S. --
- Ballanrine Books: Y, 2003.
Wlirakei, ]ulian ^D. - --. Wainei Books: Y, 2000.
Willerr, Walrei ^D. Iiiesiue: Y, 2002.
-
--
- K--
-
- - -
-
53 lealrly, oLese (BÎ=33.6) vomen veie ianuomizeu ro eirlei (a)
veiy lov caiLolyuiare uier oi (L) caloiie iesriicreu uier virl 30' o rle
caloiies as ar. Reseaicleis assesseu meraLolic measuies ar 3 anu 6
monrls. 1le veiy lov caiLolyuiare giou losr moie veiglr (S.5
ounus vs. 3.9 ounus). Bloou iessuie, liius, glucose anu insulin
imioveu in Lorl gious. Conclusion: A veiy lov caiLo-lyuiare uier is
moie eecrive rlan a lov-ar uier oi veiglr loss anu is nor associareu
virl leair iisk acrois.

- --
- -

Cuiienr uieraiy guiuelines iecommenu a ueciease in ar inrake anu an
inciease in iLei consumrion. 1lis animal sruuy resreu a vaiiery o
uiers on ôngolian geiLils ro see vaiiarions in ar anu iLei aecreu rle
aLsoirion o Viramin A. Resulrs: Leracaiorine IS aecreu Ly uieraiy
APPLDI X C
ar level anu rye o soluLle iLei, comio-mising rle aLsoirion o
Leracaiorine inro Viramin A.
- - -
--- - -
- - --

1le sruuy vas uesigneu ro inu our i meals ligl in ar ieuuce rle anri-
Louies ro LDL. 1lougl rle numLei vas small (10), rle sruuy vas iigoi-
ously uesigneu, anu ounu rlar olyunsaruiareu arry acius (PUIA) may
inueeu Le a majoi souice o oxiuizeu liius in rle Lloou o arienrs virl
arienrs o aireiioscleiosis. PUIA aie acring as an anri-inlammaroiy in
rle Louy.
-
- --

1le ieviev coveieu 2 sruuies ieoiring on 1,144 suLjecrs ro see
vlerlei ieuucrion oi mouiicarion o uieraiy ar imioveu roral cloles-
reiol levels oi lau orlei eecrs on caiuiovasculai iisk acrois. Iinuings
sloveu no signiicanr eecr on moiraliry, some iorecrion iom caiuio-
vasculai moiraliry, anu signiicanr iorecrion iom caiuiovasculai ioL-
lems. Since rle sruuies uiu nor uisringuisl rle ryes o ar, rleie is no
conclusion rlar ieuucing uieraiy ar ievenrs caiuiovasculai uisease.
-
- - - -
-
--
444 men, seaiareu inro gious ueenuing on levels o LDL anu riiglyc-
eiiues, veie ianuomizeu ro 4 uieienr uiers conraining eirlei 30',
26', 22' oi 1S' ar, vlicl rley olloveu oi a yeai. Resulrs sloveu
rlar moueiare iesriicrion o uieraiy ar (22-26') lau meaningul anu
susraineu ieuucrion in LDL levels o rle airicianrs. Lxrieme ieuucrion
o ar (1S') uiu nor oei uirlei auvanrage.
- l 231
- - -
- --

1ians arry aciu (1IA) inrake ieuicrs iisks o coionaiy aireiy uisease
anu uiaLeres. S23 lealrly vomen airiciareu in rlis sruuy. Srarisrical
analysis suggesrs rlar seium liiu concenriarions may Le airly meui-
areu Ly eecrs o 1IA. Reseaicleis concluueu rlar 1IA inrake is osi-
rively associareu virl maikeis o sysremic inlammarion in vomen.
- -
-- - - -
-
Sruuies lave slovn rlar a lov-ar, ligl caiLolyuiare uier (15' ar,
65' caiLolyuiares) ryically earen Ly arlleres incieases inlammaroiy
anu uecieases immune acrois, ueiesses anri-oxiuanrs anu negarively
aecrs Lloou lioiorein iarios. Incieasing rle uieraiy ar inrake o arl-
leres ro 42' uoes nor negarively aecr immune comerency oi Lloou
lioioreins, vleieas ir imioves enuuiance exeicise eioimance oi
cyclisrs anu iunneis.
- -- -
- -- - - - -
- - - - -
- -
Reseaicleis ser our ro see i rle saruiareu arry acius (SIA) in milk vas
associareu virl caiuiovasculai uisease. S arienrs anu 156 conriols
veie marcleu oi age, sex, anu geogialic iegion. Alrlougl rleie
seemeu ro Le a negarive associarion Lerveen milk-ar inrake anu seium
liius, once clinical iisk acrois veie calculareu in, rleie vas no iela-
rionsli Lerveen SIA anu caiuiovasculai uisease.
- --
- -

442 lealrly ie- anu eiimenoausal vomen veie sruuieu oi rleii
aLsoirion o calcium. 1le sruuy sloveu rlar calcium aLsoirion aveiageu
35', virl a iange o 1-5S'. 1le amounr o uieraiy ar consumeu ielarive
ro iLei aeais ro lave an imoiranr iole in uereimining rle uieiences in
calcium aLsoirion.
- --
- -
- -- -
-
4 arienrs virl milu lyeirension rook air in a riial vleie rley eirlei
ieceiveu gailic ovuei oi a laceLo oi 12 veeks. Reseaicleis moni-
roieu Lloou iessuie anu Lloou liius ar 4, S, anu 12 veeks. Sig-niicanr
uieiences veie ounu. In rle giou raking gailic, rleii aveiage uias-
rolic (lovei) Lloou iessuie uioeu iom 102 ro S9, anu Lorl cloles-
reiol anu riiglyceiiues veie signiicanrly ieuuceu. o signiicanr clanges
occuiieu in rle laceLo giou.
- - - - --

A scieening iocess Laseu on rle ligl Lloou iessuie camaign sraireu
in rle 190s aims ar iuenriying eole virl elevareu clolesreiol so mea-
suies can Le raken ro ievenr leair arracks. Dara iom rle 35 yeais o
rle Iiaminglam Heair Sruuy lave slovn rlar acrois orlei rlan roral
oi LDL clolesreiol musr Le consiueieu vlen evaluaring coionaiy aireiy
uisease (CAD). 1le Lesr simle resr oi ieuicring CAD is rle iario o
roral:HDL clolesreiol.
- -
- - - - -
--- -

Reseaicleis assumeu rlar consumrion o nuriienrs iicl in anrioxiuanrs
veie associareu virl ieuuceu uevelomenr o arleioscleiosis.
- l 233
Reseaicleis voikeu virl 60 mice uiviueu inro 3 gious laceLo, 25mcg
gingei anu 250mcg gingei. 1ley ounu rlar auuing gingei ro rle uier o
rle mice uiu, inueeu, ieuuce rle uevelomenr o arleioscleiosis anu vas
associareu virl signiicanr ieuucrion in LDL clolesreiol levels.
-
- -
-
Reseaicleis sruuieu 10 lealrly volunreeis anu 30 arienrs virl ligl

clolesreiol vlo rook srarin uiugs oi laceLo. Reseaicleis sruuieu ie-
anu osr-laL iesulrs oi 10 measuies. CoQ10 vas ieuuceu Ly 40' arei
rle riearmenr. CoQ10 is essenrial oi rle iouucrion o eneigy anu las
anrioxiuanr ioeiries. Reuucing CoQ10 in rle luman Louy may cause
memLiane alreiarion anu cellulai uamage.
- - -
- --

2,S15 auulrs rook air in rle Iiaminglam Sruuy iom 1969 ro 191.
Duiing rlar rime 142 eole ueveloeu coionaiy leair uisease (CHD).
Reseaicleis oLraineu Laseline anu ollov-u liiu values. Lov HDL
vas rle mosr orenr iisk acroi oi CHD, virl LDL laving a veakei
associarion. 1iiglyceiiues veie associareu virl CHD only in vomen.
- - - - -
- --
--
inereen cenreis in 9 Luioean counriies sruuieu 50 eole virl vas-
culai uisease anu S00 lealrl eole. An incieaseu lomocysreine level
gave an inueenuenr iisk o vasculai uisease similai ro rlar o smoking
oi ligl clolesreiol. Wlen ligl lomocysreine level vas comLineu virl
smoking oi ligl clolesreiol, rle ouus o vasculai uisease incieaseu
enoimously. Reseaicleis suggesr uoing sruuies o rle eecrs o viramins
ro ieuuce lomocysreine levels anu rleieoie vasculai uisease iisk.

-
-- -

145 suLjecrs virl ligl clolesreiol levels veie uiviueu inro 2 gious
earing 6 ounces uaily o eirlei ieu mear (Lee, veal oi oik) oi vlire
mear (oulriy oi isl) oi 36 veeks. 1le iesulrs sloveu rlar Lorl uiers
veie eecrive in loveiing LDL clolesreiol anu incieasing HDL concen-
riarions.
- -
- - - - - -
--
46 arienrs virl ligl clolesreiol veie uiviueu inro 3 gious: conriol

(lov-ar uier), srarin (+lov-ar) anu uieraiy (ligl iorein anu iLei).
Lacl giou olloveu rleii iorocol oi 30 uays. Pie- anu osr-Lloou
resrs sloveu rlar Lorl rle srarin anu uieraiy gious uiu mucl Lerrei
rlan rle conriol giou. 1le ieseaicleis concluueu rlar vaiying uieraiy
comonenrs incieaseu rle eecriveness o uier as a riearmenr o ligl
clolesreiol.
-
- - - -
-
--
444 men veie seaiareu inro gious ueenuing on rleii levels o LDL
anu riiglyceiiues. 1lese gious veie ianuomizeu ro 4 uieienr uiers,
conraining 30', 26', 22' oi 1S' ar, vlicl rley olloveu oi a
yeai. Resulrs sloveu rlar moueiare iesriicrion o uieraiy ar (22-26')
lau meaningul anu susraineu ieuucrion in LDL levels o rle airici-
anrs. Lxrieme ieuucrion o ar (1S') uiu nor oei uirlei auvanrage.
- l 235
--
- --
- -- -
--
99 suLjecrs, moie rlan 0 yeais olu, airiciareu in rle sruuy iom
19SS ro 1992. Reseaicleis ounu rlar roral clolesreiol anu lov HDL
veie nor associareu virl a signiicanrly liglei iare o all-cause moi-
raliry, coionaiy leair uisease oi losiralizarion oi leair arrack oi
angina in eole o 0 yeais o age.
-
- - - - -- - - -

303 men (ageu 50-69) rook air in rle sruuy. Incieasing age, smoking,
symroms o clionic Lioncliris, inecrions anu Louy mass inuex veie
all associareu virl iaiseu concenriarions o C-ieacrive iorein, vlicl
vas also associareu virl clolesreiol, riiglyceiiue, anu glucose values.
Reseaicleis concluueu rlar rle Louy`s iesonse ro inlammarion may
lay an imoiranr air in inluencing rle iogiession o arleioscleiosis.
- - - --
-
Reseaiclei ievieveu 22 conriolleu clolesreiol loveiing riials ro veiiy

rle claim rlar loveiing clolesreiol values ievenrs coionaiy leair uis-
ease. Reseaiclei ounu rlar rlose riials vlicl ro Le suoirive o lov-
eiing clolesreiol veie cireu 6 rimes moie oren rlan riials veie uiu nor
suoir rlis osirion. 1leieoie, claims rlar loveiing clolesreiol ie-
venrs coionaiy leair uisease aie Laseu only on rle ieeienrial cirarion
o ceirain suoirive riials.
- -
- - - -
- -

- -
- - - -
- -
2,939 lealrly vomen ioviueu Laseline measuies oi C-ieacrive io-

rein (CRP) anu LDL, anu veie olloveu oi S yeais. 1le Laseline levels
o rle rvo measuies veie sriongly ielareu ro rle inciuence o caiuiovas-
culai evenr, even vlen aujusring oi age, smoking, uiaLeres, anu Lloou
iessuie. CRP is a sriongei ieuicroi o caiuiovasculai ioLlems rlan
LDL clolesreiol anu auus imoiranr iognosric uara ro rle iisk o cai-
uiovasculai evenrs.
- -
-- - - -
-
- -
130 men, ageu 30 ro 59, veie ianuomizeu oi 1 yeai ro lose veiglr Ly
exeicise, Ly caloiic iesriicrion, oi ro make no eoir ro lose veiglr.
Baseline HDL levels veie uocumenreu. 1le inciease in HDL clolesreiol
levels vas signiicanrly giearei in rle men vlo lau lov HDL ar Lase-
line.
- - --
--
--
Reseaicleis olloveu 3,S06 miuule-ageu men virl ligl clolesreiol
levels oi yeais. Hal rle men rook a Lile aciu sequesrianr clolesriyia-
mine iesin anu rle orlei lal rook a laceLo, all airicianrs olloveu a
moueiare clolesreiol loveiing uier. 1le iisk o uearl iom all causes
vas nor signiicanrly ieuuceu in rle uiug-raking giou. Hovevei men ar
ligl iisk o coionaiy leair uisease Lecause o ligl LDL levels exeii-
enceu lovei inciuence o coionaiy leair uisease Ly loveiing rleii LDL
levels.
- l 23
- --
- - -
--- -

Reseaicleis ianuomizeu 151 coionaiy arienrs meering ceirain inclu-
sion ciireiia ro laceLo oi iavasrarin anu rieareu rlem oi 3 yeais.
Resulrs sloveu non-signiicanr ieuucrion in caioriu aireiy rlickness,
rlougl Lloou liiu levels uecieaseu anu rleie vas a signiicanr ueciease
in aral anu nonaral coionaiy evenrs.
-
- -
-

-
- - - - - -
-
Comaieu ro Laseline, Lorl roral clolesreiol anu riiglyceiiues iose virl

riearmenr Ly uiuierics. A clolesreiol-loveiing uier laigely ievenrs rlis
inciease. Because rle eecrs o uiuierics may cancel air o rle orenrial
Leneir o Lloou iessuie conriol, lysicians sloulu iesciiLe a cloles-
reiol-loveiing uier anu eiiouically moniroi arienrs` Lloou liiu levels.
-- --
- -- -
Hyeirensive ciisis is ueineu as a seveie elevarion in Lloou iessuie.
Wlile rle eicacy o availaLle riearmenrs seems similai, rle unueilying
meclanism o acrion anu orenrial oi auveise eecrs sloulu guiue
cloice. 1le ieseaicleis lisr 14 uieienr lyeirensive meuicarions anu
rle uieienr siruarions in vlicl eacl sloulu Le useu. 1ley iecommenu
rlar arienrs virl lyeirensive emeigencies Le rieareu ro lovei rle
mean aireiial iessuie Ly 25' ovei rle inirial 2-4 louis virl rle mosr
seciic lyeirensive agenr.
- --- -

iriares lave Leen useu oi rle asr 130 yeais ro riear anu conriol
symroms o angina. iriares voik Ly uiiecrly ielaxing smoorl muscle
in vessels, rleieLy causing geneializeu uilarion. 1lis ieviev coveis inui-
carions oi niriare use, useulness o niriares anu nuising imlicarions.
- - -
--
-
A ieviev o iecoius in a laige manageu caie oiganizarion evaluareu
arienrs virl coionaiy aireiy uisease (CAD) ro evaluare rle eecriveness
o srarin iesciirions. Revieveis ounu rlar vlile 39.S' o rle
arienrs ieceiveu a srarin, only 24' o rlem veie resreu oi LDL. O
rlose arienrs vlo ieceiveu srarins, 44.5' aclieveu rle LDL goal level.
Hovevei, o rle arienrs vlo veie resreu, Lur uiu nor ieceive srarins,
29.S' also aclieveu rle LDL goal level.
- -
- - -

Iive sruuies involving 1,00 arienrs veie incluueu. 1le meuicines
incluueu veie CloiLiare, Piavasrarin anu Conjugareu Oesriogen.
- l 239
Resulrs sloveu no eviuence o a uieience in srioke iecuiience Lerveen rle
riearmenr anu laceLo gious. 1leie vas also no eviuence rlar rlis
inreivenrion ieuuceu rle ouus o all-cause moiraliry.
- - --
-- - -
- -- -

In ievieving 9 ianuomiseu conriolleu riials incluueu 2,43 arienrs,
calcium anragonisrs veie ineiioi ro orlei ryes o anrilyeirensive
uiugs as iisr-line agenrs in ieuucing rle iisks o seveial majoi comlica-
rions o lyeirension. Baseu on rlese uara, rle longei-acring calcium
anragonisrs cannor Le iecommenueu as iisr-line rleiay oi lyeiren-
sion.
- - -
-- - -
--
623 eole vlo lau a leair arrack anu 2,032 conriols vlo veie Leing
rieareu oi lyeirension veie sruuieu oi 4- yeais. Analysis o meuica-
rions sloveu rlar rleie vas an incieaseu iisk (60') o leair arrack
among useis o calcium clannel Llockeis, as ooseu ro useis o
uiuierics oi Lera-Llockeis. Reseaicleis iecommenueu rlar uiuierics anu
Lera Llockeis Le useu as iisr-line agenrs in lyeirension, iarlei rlan
calcium clannel Llockeis.

-- -- -- -

A arienr exeiienceu seveie myoarly associareu virl concomiranr
simvasrarin anu amiouaione rleiay. ^yoarly is a iaie, Lur oren-
rially seveie, auveise ieacrion associareu virl srarins. Plysicians sloulu
avoiu rle concomiranr use o rlese rvo uiugs oi eliminare rle srarins ro
ueciease rle iisk o srarin-associareu myoarly.
-
--
Plysician`s inancial ielarionslis virl rle laimaceurical inuusriy aie

conrioveisial Lecause sucl ielarionslis may ose a conlicr o inreiesr.
Reseaicleis ievieveu meuical lireiaruie iom âicl 1995 ro SeremLei
1996 oi airicles examining rle saery o calcium-clannel anragonisrs.
Resulrs sloveu rlar aurlois vlo suoireu rle use o calcium-clannel
anragonisrs veie signiicanrly moie likely (96') ro lave inancial iela-
rionslis virl manuacruieis o calcium-clannel anragonisrs.
-
-
--
Reseaicleis ounu rlar lysicians iesciiLe orenrially inaioiiare
meuicarions oi neaily 25' o all oluei eole living in rle communiry,
lacing rlem ar iisk o uiug auveise eecrs sucl as cognirive imaii-
menr anu seuarion. Alrlougl mosr ievious sriaregies oi imioving
uiug iesciiLing oi rle elueily lave ocuseu on nuising lomes, Lioauei
euucarional anu iegularoiy iniriarives aie neeueu.
- - -
- - - -
- --

9,29 arienrs (55 oi oluei) virl eviuence o vasculai uisease oi uia-
Leres veie ianuomly assigneu ro ieceive iamiiil oi laceLo oi 5 yeais.
Ramiiil inliLirs angiorensin-conveiring-enzyme (ACL). Ramiiil sig-
niicanrly ieuuceu rle iares o uearl, myocaiuial inecrion, anu srioke in
a Lioau iange o ligl-iisk arienrs.
--
-- -- -
-- -
- l 241
1,14 vereians, rieareu oi eiiouonral uisease Lerveen 196S anu 191,
veie also cleckeu oi caiuiovas-culai uisease. Reseaicleis lyorlesizeu
rlar eiiouonral uisease ieiesenrs a iisk acroi oi arleioscleiosis uue
ro an unueilying inlammaroiy iesonse riair. Aujusring oi esraLlisleu
caiuiovasculai iisk acrois, ieseaicleis ounu rlar vereians virl eii-
ouonral uisease veie 1.5 rimes moie likely ro lave coionaiy leair uis-
ease, 1.9 rimes moie likely ro uie o coionaiy leair uisease, anu 2.S
rimes moie likely ro lave a srioke.
- --- -
-- ---
-- -
Reseaicleis sruuieu 22 men ro examine rle associarion Lerveen cai-
uioiesiiaroiy irness anu C-ieacrive iorein (CRP) levels, virl aujusr-
menrs oi veiglr anu 9 orlei vaiiaLles. Conclusion: Caiuioiesiiaroiy
irness levels veie inveisely associareu virl CRP levels. In orlei voius,
men virl liglei levels o CRP lau rle lovesr levels o caiuioiesiia-
roiy irness, anu men virl lovei levels o CRP lau rle liglesr levels o
caiuioiesiiaroiy irness.
- -
- - -
--
Reseaicleis resreu 60 auulr males virl coionaiy aireiy uisease (CAD)
oi classic iisk acrois o CAD. Llevareu C-ieacrive iorein (CRP) levels
veie a srarisrically signiicanr ieuicroi o Llunreu vasouilaroi caaciry.
Llevareu CRP seium levels as a iisk acroi miglr ioviue an imoiranr
clue ro link sysremic maikei inlammarion ro arleioscleioric uisease
iogiession.
-- - --
-- -- --

1le aurlois ievieveu longiruuinal, case conriol anu cioss-secrional
sruuies o rle ielarionsli Lerveen eiiouonral anu caiuiovasculai uis-
ease. 1le eviuence slovs rlar rleie is a moueiare associarion Lerveen
rle rvo uisease iocesses eiiouonral inecrion may, inueeu, Le a con-
riiLuring iisk acroi oi leair uisease.
- - - - -
- --
--
culai uisease anu S00 lealrly eole. An incieaseu lomocysreine level
oi ligl clolesreiol. Wlen ligl lomocysreine level vas comLineu virl
- - - --
-
Wlile conuucring anorlei exeiimenr, ieseaicleis iealizeu rlar rle mice

lau Leen comiomiseu Ly exosuie ro Lislenol A (BPA) an esrio-
genic comounu viuely useu in rle iouucrion o lasrics anu eoxy
iesins. 1ley ielicareu rle exeiimenral conuirions anu ounu rlar Lorl
rle inirial inauveirenr exosuie anu suLsequenr exeiimenral sruuies
suggesr rlar BPA oveiullu causes cliomosome uamage.
- -
- - -- -

4S non-uiaLeric arienrs virl lisroiy o clesr ain oi susecreu coio-
naiy aireiy uisease (CAD) veie resreu in a numLei o vays.
Solisricareu srarisrical reclniques sloveu rlar rleie vas a ueinire
ielarionsli Lerveen auvanceu glycarion enu iouucrs (AGLs) anu rle
seveiiry o CAD in non-uiaLeric arienrs. êasuiemenr o AGL concen-
riarions may Le ieuicrive o vasculai uamage.
- l 243
-
- - - - -- - - -

303 men (ageu 50-69) rook air in rle sruuy. Incieasing age, smoking,
symroms o clionic Lioncliris, inecrions anu Louy mass inuex veie
all associareu virl iaiseu concenriarions o C-ieacrive iorein, vlicl
vas also associareu virl clolesreiol, riiglyceiiue, anu glucose values.
Reseaicleis concluueu rlar rle Louy`s iesonse ro inlammarion may
lay an imoiranr air in inluencing rle iogiession o arleioscleiosis.
- -
- - - -
- -
2,939 lealrly vomen ioviueu Laseline measuies oi C-ieacrive io-

rein (CRP) anu LDL, anu veie olloveu oi S yeais. 1le Laseline levels
o rle rvo measuies veie sriongly ielareu ro rle inciuence o caiuiovas-
culai evenr, even vlen aujusring oi age, smoking, uiaLeres, anu Lloou
iessuie. CRP is a sriongei ieuicroi o caiuiovasculai ioLlems rlan
LDL clolesreiol anu auus imoiranr iognosric uara ro rle iisk o cai-
uiovasculai evenrs.
-
- - -
-
2S,263 lealrly, osr-menoausal vomen veie olloveu oi 3 yeais ro

assess rle iisk o caiuiovasculai evenrs associareu virl Lase-line levels
o maikeis o inlammarion. O rle 12 maikeis measuieu, C-ieacrive
iorein (CRP) vas rle sriongesr ieuicroi o rle iisk o caiuiovasculai
evenrs. Lven vlen LDL levels veie Lelov 130 CRP vas a sriong ie-
uicroi o leair ioLlems. CRP levels sloulu Le incluueu vlen scieening
liiu levels ro ioviue an imioveu merlou o iuenriying eisons ar
iisk oi caiuiovasculai evenrs.
- -
- - --

543 lealrly men veie olloveu oi S yeais. 1le gious veie ianuomly
assigneu ro ieceive asiiin oi laceLo. Baseline C-ieacrive iorein (CRP)
vas liglei in rlose vlo lau suLsequenr leair ioLlems. 1le ieuucrion
in iisk o leair arrack associareu virl asiiin vas uiiecrly ielareu ro rle
level o CRP, iaising rle ossiLiliry rlar anri-inlammaroiy agenrs (ie,
asiiin) may lave clinical Leneirs in ievenring caiuiovasculai uisease.
- -
- - -

Iiom 1996 ro 2001 Bosron âiarlon iunneis ioviueu Lloou samles
Leoie anu arei rle iace. Posr-iace iesulrs sloveu an imLalance in clor-
ring anu inlammaroiy acrois knovn ro ser rle srage oi leair arrack.
1lougl none o rle maiarlon iunneis sueieu leair riouLle uuiing oi
arei rle maiarlon, ieseaicleis vain rlar ligl-iisk inuiviuuals virl
ligl Lloou iessuie, uiaLeres oi orlei clionic conuirions may vanr ro
avoiu iunning in maiarlons.
- -
- - - --
--
14,916 men, ageu 40 ro S4, virlour iioi leair arrack oi srioke, io-
viueu Laseline Lloou samles anu veie olloveu oi 5 yeais. 21 men
suLsequenrly ueveloeu leair arracks anu veie analyzeu oi lomocys-
rein levels. ôueiarely ligl levels o lasma lomocysrein aie associareu
virl suLsequenr iisk o leair arrack, inueenuenr o orlei iisk acrois.
Higl levels o lomocysrein levels can Le easily rieareu virl viramin su-
lemenrs.
- l 245
-- -
- -
-

3 uiaLeric suLjecrs olloveu seciic uiers oi 6 veeks anu mulrile
Lloou samles veie uiavn. Ir vas ounu rlar uieraiy AGLs (auvanceu
glycarion enu iouucrs) iomore inlammaroiy meuiarois, leauing ro
rissue injuiy. 1leieoie, iesriicrion o uieraiy AGLs suiess rlese
eecrs.
- - -
- -

Glycarion alreis iorein sriucruie anu uecieases Liological acriviry.
Cainosine ievenrs glycarion anu may also lay a iole in rle uisosal o
glycareu iorein. Cainosine may iomore lyuiarion uuiing lear uenar-
uiarion o glycareu iorein.

- K--
-
- - -
-
53 lealrly, oLese (BÎ=33.6) vomen veie ianuomizeu ro eirlei (a)
veiy lov caiLolyuiare uier oi (L) caloiie iesriicreu uier virl 30' o rle
caloiies as ar. Reseaicleis assesseu meraLolic measuies ar 3 anu 6
monrls. 1le veiy lov caiLolyuiare giou losr moie veiglr (S.5
ounus vs. 3.9 ounus). Bloou iessuie, liius, glucose anu insulin
imioveu in Lorl gious ovei rle couise o rle sruuy. Conclusion: A
veiy lov caiLolyuiare uier is moie eecrive rlan a lov-ar uier oi
sloir-reim veiglr loss anu is nor associareu virl caiuiovasculai iisk
acrois.
--- -
-- -

Reseaicleis ieconsriucreu rle riauirional uier o ie-agiiculruial
lumans, incoioiaring erlno-gialic comilarion o lanr-ro-animal
suLsisrence arreins o lunrei-garleieis ro esrimare likely uieraiy
inrakes. Analysis sloveu rlar mosr lunrei-garleieis consumeu aioxi-
marely 19-35' iorein anu 22-40' caiLolyuiares, vleieas mouein
US auulrs ear aioximarely 16' iorein anu 49' caiLolyuiares.

- --
- -

Cuiienr uieraiy guiuelines iecommenu a ueciease in ar inrake anu an
inciease in iLei consumrion. 1lis animal sruuy resreu a vaiiery o
uiers on ôngolian geiLils ro see vaiiarions in ar anu iLei aecreu rle
aLsoirion o Viramin A. Resulrs: Leracaiorine IS aecreu Ly uieraiy ar
level anu rye o soluLle iLei, comio-mising rle aLsoirion o Lerac-
aiorine inro Viramin A.
-- -
- --
-- -- - - -

Iiry sreeis veie uiviueu inro ive gious anu given uieienr uieraiy
riearmenrs. 1le concenriarion o olyunsaruiareu arry acius in inria-
musculai ar vas liglesr in rlose earing only giazeu giass anu rle
concenriarion o saruiareu arry acius vas rle lovesr. 1le imlicarion
oi luman lealrl is rlar ir is Lesr ro ear giass eu covs.
-
-
- -
- l 24
Reseaicleis sruuieu 2S suLjecrs virl rye 2 uiaLeres, uiviueu inro uier
alone oi uier comiiseu o 25' caiLolyuiares. 1le conclusion vas
rlar a lov caiLolyuiare, ieuuceu-caloiie uier lau Leneicial eecrs in
rye 2 uiaLeric suLjecrs vlo lau aileu eirlei uier oi insulin rleiay.
1le lov caiLolyuiare uier may ieuuce rle neeu oi insulin rleiay.
- - - -
--
Reseaicleis sruuieu 43,61 men, ageu 40-5 yeais, ovei a eiiou o 12

yeais. 60S men (14') lau sriokes uuiing rle 12 yeai ollov-u eiiou.
Reseaicleis ounu rlar men vlo are isl less rlan once a monrl veie
mosr likely ro lave sriokes, men vlo are isl 1-3 rimes ei monrl
aclieveu rle giearesr Leneir.

-
-- -

145 suLjecrs virl ligl clolesreiol levels veie uiviueu inro 2 gious
earing 6 ounces uaily o eirlei ieu mear (Lee, veal oi oik) oi vlire
mear (oulriy oi isl) oi 36 veeks. 1le iesulrs sloveu rlar Lorl uiers
veie eecrive in loveiing LDL clolesreiol anu incieasing HDL concen-
riarions.
- - - --
-
Reseaicleis voiking virl mice ounu rlar exosuie ro BPA, viuely

useu in rle iouucrion o olycaiLonare lasrics anu eoxy iesins,
causeu ioLlems in rleii ieiouucrive iocess.
- -
- - - - - -
--
46 arienrs virl ligl clolesreiol veie uiviueu inro 3 gious: conriol

(lov-ar uier), srarin (+lov-ar) anu uieraiy (ligl iorein anu iLei).
Lacl giou olloveu rleii iorocol oi 30 uays. Pie- anu osr-Lloou
resrs sloveu rlar Lorl rle srarin anu uieraiy gious uiu mucl Lerrei
rlan rle conriol giou. 1le ieseaicleis concluueu rlar vaiying uieraiy
comonenrs incieaseu rle eecriveness o uier as a riearmenr o ligl
clolesreiol.
-
- - - -
-
--
444 men veie seaiareu inro gious ueenuing on rleii levels o LDL
anu riiglyceiiues. 1lese gious veie ianuomizeu ro 4 uieienr uiers,
conraining 30', 26', 22' oi 1S' ar, vlicl rley olloveu oi a
yeai. Resulrs sloveu rlar moueiare iesriicrion o uieraiy ar (22-26')
lau meaningul anu susraineu ieuucrion in LDL levels o rle airici-
anrs. Lxrieme ieuucrion o ar (1S') uiu nor oei uirlei auvanrage.
- -
- -- -
--- -- -
1lis animal sruuy lau rvo gious o mice on eirlei a sranuaiu uier oi a
ligl ar uier. Arei 15 veeks, ieseaileis concluueu rlar lasminogen
acrivaroi inliLiroi-1 causes nuriirionally inuuceu oLesiry. 1lis may Le
ielareu ro mouiicarions in ar rissue cellulaiiry.
-
- --

- l 249
Unril iecenrly, rle uiereric ciireiia oi ievenring anu conriolling caiuio-
vasculai uisease las Leen iesriicrive in reims o ar inrake. Hovevei,
comliance is uiiculr anu ueiciencies miglr aiise rlar negarively aecr
qualiry o lie. Omega-3 arry acius lave Leen ounu ro Le Leneicial
virl iesecr ro caiuiovasculai uisease. 1lis aei uiscusses rle souices
o omega-3 arry acius, rleii iecommenueu consumrion anu ossiLle
meclanisms o acrion.
K - - -
-

Reseaicleis vanreu ro leain i seciic nuriienrs ielareu ro iorein syn-

rlesis voulu ieveise rle veiglr loss in auvanceu (Srage IV) cancei. 32
arienrs ieceiveu 24 veeks o sulemenrarion virl Lera-lyuioxy-Lera-
merlylLuyiare (H^B), aiginine (ARG), anu gluramine (GL). 1lis
mixruie ioveu eecrive in incieasing ar-iee mass in rlese arienrs,
Lecause rle H^B sloveu rle iare o iorein Lieakuovn anu ARG anu
GL imioveu iorein synrlesis.
- -
- - -
-
3,910 auulrs ovei 65 yeais olu airiciareu in rlis sruuy. ôuesr con-
sumrion o Lioileu oi Lakeu isl (nor iieu isl oi isl sanuvicles)
vas associareu virl loveiing rle iisk o isclemic leair uisease (IHD),
esecially aiilyrlmic IHD uearl. Caiuiac Leneirs o isl consumrion
may vaiy ueenuing on rle rye o isl consumeu.
- -
- - -- - -
--

3,15 auulrs, ageu 1S-30, veie olloveu iom 19S5 rliougl 1996.
Reseaicleis ounu rlar incieaseu uaiiy consumrion lau a sriong
inveise associarion virl insulin iesisrance synuiome among oveiveiglr
auulrs anu may ieuuce rle iisk o rye 2 uiaLeres anu caiuiovasculai
uisease.
- - -
- -- --
-
11 arienrs veie ianuomizeu ro eirlei a lov-caiLolyuiare uier oi a
ligl caiLolyuiare uier oi 4 monrls. Parienrs sloveu mucl giearei
veiglr loss virl rle lov-caiLolyuiare uier. 52 arienrs losr an aveiage
o 40 ounus anu 65 arienrs losr an aveiage o 29 ounus uuiing rle
sruuy.
- --- -
- -- -

Reseaicleis ievieveu rienus in coionaiy leair uisease (CHD) anu
sriokes in Sain iom 1966 ro 1990, as vell as clanges in oou con-
sumrion on a narional level. Since 196 CHD moiraliry las Leen
uecieasing. 1ienus in oou consumrion sloveu incieases in inrake o
mear, uaiiy iouucrs, isl anu iuir, Lur uecieases in consumrion o
olive oil, sugai anu oous iicl in caiLolyuiares.

-- - --- -

1liee gious o eole veie ianuomly assigneu ro a iLei sulemenr
(15g syllium ei uay) oi a conriol. Psyllium loveieu LDL Ly -9'
virlour aecring HDL concenriarions. Hovevei, rle eecr o syllium
on riiacylglyceiol uieieu Lerveen men anu vomen acring osirively
oi men, negarively oi osr-menoausal vomen anu neurially oi ie-
menoausal vomen.
- l 251
- -

Reseaicleis ounu rlar lyroclemicals can inliLir rle Leginning o
cancei Ly scavenging DA ieacrive agenrs, suiessing rle aLnoimal
iolieiarion o eaily lesions, anu inliLir ceirain ioeiries o cancei
cells.
- --
- -

aLsoirion o calcium. 1le sruuy sloveu rlar calcium aLsoirion avei-
ageu 35', virl a iange o 1-5S'. Reseaicleis ounu rlar lovei
uieraiy ar inrake is signiicanrly associareu virl lovei calcium aLsoi-
rion values. Since calcium is alieauy uiiculr oi rle Louy ro aLsoiL,
anyrling rlar incieases rlar uiiculry is unuesiiaLle.
-
- - - -
- - - - -
- - - -

2S men anu vomen ovei 65 yeais olu airiciareu in a iesisrance exei-
cise iogiam 3 uays ei veek oi 14 veeks. Hal rle giou ieceiveu
ciearine, rle orlei lal ieceiveu a laceLo. 1le sruuy coniimeu rlar
sueiviseu leavy iesisrance exeicise riaining can saely inciease muscle
sriengrl anu uncrional caaciry in oluei auulrs. 1le auuirion o ciea-
rine enlanceu rle inciease in roral anu ar-iee mass, anu gains in sev-
eial inuices o isomeriic muscle sriengrl.
- - - -
-- - - - --

Liglr veek sruuy seaiareu 36 men inro 2 gious: lal (aveiage age 45-
5) comlering 30 minures o exeicise uaily anu lal (aveiage age 46-
5S) comlering rliee 10-minure Lours o exeicise uaily. Resulrs sloveu
rlar rle mulrile sloir Lours o moueiare-inrensiry exeicise iouuceu a
signiicanr inciease in eak oxygen urake. 1leieoie, sloir Lours o
exeicise riaining may nor only Le moie eecrive, Lur also moie eicienr
in rouay`s Lusy liesryle.
-
- --
- - - --

22 auulr men airiciareu in a 5-veek iogiessive sriengrl riaining io-
giam, vleie lal ieceiveu amino acius, aiginine anu oinirline, anu rle
orlei lal ieceiveu calcium anu Viramin C laceLos. Conclusion: raking
iesciiLeu uoses o aiginine anu oinirline in conjuncrion virl a ligl
inrensiry sriengrl iogiam incieases roral sriengrl anu lean Louy mass
in a ielarively sloir rime. Aiginine anu oinirline aiu in iecoveiy iom
clionic sriess Ly quelling rissue Lieakuovn.
-- - - -
- --K - --
-
-
1le Lveigieen Piojecr. Secial issue o rle ]ouinal o Aging anu
Plysical Acriviry. Volume 6(2), 199S. Oiiginal, mulriuiscilinaiy
ieseaicl airicles iom rle Lveigieen Longiruuinal Sruuy o Aging
(Iinlanu), Laseu on rle oularion o a miusizeu Iinnisl rovn ovei an S
yeai eiiou.
-- -
-- --
- -

Reseaicleis ser our ro iuenriy rle earuies o an orimal exeicise io-
- l 253
giam ro ueciease Lloou iessuie. 1,533 suLjecrs (Lorl noimal anu virl
lyeirension) veie seaiareu inro 3 ryes o exeicise: aeioLic, iesis-
rance riaining, oi Lorl aeioLic anu iesisrance riaining. 1ley ounu rlar
aeioLic exeicise lau a clinically signiicanr eecr in ieuucing sysrolic
anu uiasrolic Lloou iessuie. Incieasing exeicise iequency ro moie rlan
3 sessions ei veek uiu nor lave an auuirional imacr.
- --
-- - -
-
1vo gious o men (30 anu 60 yeais olu) airiciareu in a 10-veek
sriengrl-ovei riaining iogiam. Reseaicleis rook mulrile Lloou sam-
les 15 rimes anu analyzeu rle iesulrs. 1le oluei men uemonsriareu a
signiicanr inciease in roral resrosreione along virl signiicanr ueciease
in iesring coirisol. Borl gious exeiienceu an enlanceu loimonal io-
ile iom rle riaining iogiam, Lur rle iesonse is uieienr Lerveen rle
2 gious.
- -
- - - - -

21 iail, elueily suLjecrs (mean age = S0 yeais) unueivenr 11 veeks o
lovei exriemiry iesisrance riaining, using 2 uieienr ryes o exeicises.
1le giou vlicl useu a ligl-oice eccenriic eigomerei exeiienceu sig-
niicanr imiovemenrs in sriengrl (60'), Lalance (') anu sraii
uescenr aLiliry (21'). 1leieoie, lovei exriemiry iesisrance exeicise
can imiove muscle sriucruie anu uncrion in rlose virl limireu exei-
cise roleiance.
- - -

--
1,321 Haivaiu Univeisiry alumni veie olloveu iom 1962 rliougl
19SS, vlen rlese men comlereu lysical acriviry quesrionnaiies.
ôiraliry iom all causes vas 3,2S (21'). Reseaicleis ounu an
inveise ielarionsli Lerveen roral lysical acriviry anu moiraliry.
Iuirleimoie, vigoious acriviry vas associareu virl giearei longeviry,
rlougl non-vigoious exeicise las Leen slovn ro Leneir orlei asecrs
o lealrl.
-
-- - - -
- -
21 auulrs, aveiage age 44, airiciareu in a 6 veek iogiam o valking
in oiuei ro sruuy rle eecrs o uieienr arreins o valking, iisk acrois
oi caiuiovasculai uisease, anu syclological vell-Leing in ieviously
seuenraiy auulrs. Reseaicleis concluueu rlar 3 sloir Lours (10 minures)
o Liisk vaking in a uay veie ar leasr as eecrive as one Lour o 30 min-
ures o valking. Caiuiovasculai iisk vas ieuuceu anu moou vas
imioveu.
- - -
- - - - -
-

644 eole virl ar leasr 10 yeai lisroiy o leair ailuie veie incluueu in
rle sruuy. 1velve acrois veie evaluareu ar Lase line. Arei 4 yeais, 1S
arienrs (29') uieu anu 101 (16') unueivenr leair rianslanrarion.
Reseaicleis ounu rlar oxygen urake (VO2) vas rle single mosr
imoiranr acroi in uereimining osirive ourcome in rlese arienrs.
- -- - -
- - -
- -

young vomen ageu 22-36 veie sruuieu oi osr-exeicise oxygen con-
sumrion, iesring meraLolic iare anu iesring ar oxiuarion. Reseaicleis
ounu rlar acure, srienuous iesisrance exeicise is caaLle o iouucing
mouesr, Lur iolongeu elevarions o osr-exeicise meraLolic iare anu
ossiLly ar oxiuarion.
- l 255
- --
- -- -
- ---
Six vell-riaineu iunneis, ieviously asreu, ian conrinuously oi 4
louis. Liquiu anu oou inrake vas conriolleu uuiing rle exeiimenr.
Clanges in LDL riiglyceiiues vas ounu ro Le associareu virl exeicise
iarlei rlan oou-ielareu. In orlei voius, veiy inrense exeicise can lave
an unavoiaLle eecr on lioiorein meraLolism.
-- -
--

12,510 men (age 39 ro SS) veie olloveu iom 19 rliougl 1993.
Plysical acriviry vas assesseu ar Laseline anu ar mulrile oinrs uuiing
rle 16 yeais. 1oral lysical acriviry anu vigoious acriviries sloveu rle
sriongesr ieuucrions in CHD iisk. 1le associarion Lerveen lysical
acriviry anu a ieuuceu iisk o CHD also exrenueu ro men virl mulrile
coionaiy iisk acrois.
- -
- - -

Iiom 1996 ro 2001 Bosron âiarlon iunneis ioviueu Lloou samles
Leoie anu arei rle iace. Posr-iace iesulrs sloveu an imLalance in clor-
ring anu inlammaroiy acrois knovn ro ser rle srage oi leair arrack.
1lougl none o rle maiarlon iunneis sueieu leair riouLle uuiing oi
arei rle maiarlon, ieseaicleis vain rlar ligl-iisk inuiviuuals virl
ligl Lloou iessuie, uiaLeres oi orlei clionic conuirions may vanr ro
avoiu iunning in maiarlons.
- - --

Alrlougl rle imoirance o lysical acriviry ro lealrl las long Leen
iecognizeu, rle iesciirion o exeicise oi arienrs virl caiuiac uisease
vas oulaiizeu only in rle 1960s, seciically in ielarion ro coionaiy
aireiy uisease.
- -
-- - - -
-
- -
130 men, ageu 30 ro 59, veie ianuomizeu oi 1 yeai ro lose veiglr Ly
exeicise, Ly caloiic iesriicrion, oi ro make no eoir ro lose veiglr.
Baseline HDL levels veie uocumenreu. 1le inciease in HDL clolesreiol
levels vas signiicanrly giearei in rle men vlo lau lov HDL ar Lase-
line.
- -
-- - - -
-
Sruuies lave slovn rlar a lov-ar, ligl caiLolyuiare uier (15' ar,
65' caiLolyuiares) ryically earen Ly arlleres incieases inlammaroiy
anu uecieases immune acrois, ueiesses anri-oxiuanrs anu negarively
aecrs Lloou lioiorein iarios. Incieasing rle uieraiy ar inrake o arl-
leres ro 42' uoes nor negarively aecr immune comerency oi Lloou
lioioreins, vleieas ir imioves enuuiance exeicise eioimance oi
cyclisrs anu iunneis.

- - -
-
Sruuies suggesr rlar H^G-CoA ieuucrive inliLirois ieuuce CoQ10

levels. 12 lealrly volunreeis ieceiveu eirlei 20mg iavasrarin oi 10mg
aroivasrarin oi 4 veeks.
- -
- --
- l 25
-
S3 auulrs virl isolareu sysrolic lyeirension rook 60mg o CoQ10
uaily oi 12 veeks. 1le mean ieuucrion in sysrolic Lloou iessuie vas
1.S mm HG. o arienr exliLireu oirlosraric Lloou iessuie clanges.
1lese iesulrs suggesr rlar CoQ10 may Le saely oeieu ro lyeirensive
arienrs as an alreinarive riearmenr orion.

- --
-
1le ielarive LioavailaLiliry o ryically availaLle oims o CoQ10 vas
comaieu virl Q-Gel, a nev soluLle oim on CoQ10. 1le Q-Gel vas
vasrly sueiioi ro rle ryically availaLle ieaiarions. 1lis means rlar
lovei uoses o Q-Gel vill Le iequiieu ro iaiuly ieacl anu mainrain
auequare Lloou CoQ10 values.
- - - -
- -
- -

Six unrieareu lyeirensive arienrs anu 10 rieareu arienrs srill laving
elevareu Lloou iessuies rook CoQ10. S' sloveu ieuucrion in sys-
rolic iessuie, 6S' sloveu ieuucrion in uiasrolic iessuie anu 90'
aclieveu ieuucrion ro noimal Lloou iessuie. Reseaicleis conjecruieu
rlar CoQ10 noimalizes eiileial iesisrance iarlei rlan aecring cai-
uiac iegularion, anu rlar rle acriviry o CoQ10 iesulrs iom an inciease
in levels o CoQ10 in vasculai rissue.
- -
-- - - --
-

Reseaicleis sruuieu 12 arienrs virl musculai uysrioly anu myoarly
as vell as imaiieu caiuiac uncrion. S ieceiveu CoQ10 anu 4 ieceiveu
laceLo oi 3 monrls. 1le iesulrs slov rlar imaiieu myocaiuial unc-
rion as vell as skeleral muscle may Le imioveu Ly CoQ10 rleiay.
CoQ10 is rle only knovn suLsrance rlar oeis a sae anu imioveu
qualiry o lie oi arienrs lave muscle uisease, Laseu on inriinsic Lioen-
eigerics.
-
- -
-
- - - ---
- --

424 arienrs virl 6 ryes o caiuiovasculai uisease rook CoQ10 in
auuirion ro rleii exisring meuical iegimens. Wirlin 1S monrls, 10 cai-
uiac uearls (2.4') occuiieu. 5S' o rle arienrs imioveu Ly one
uncrional class anu 2S' imioveu Ly rvo classes. Oveiall meuicarion
iequiiemenrs uioeu. In conclusion, CoQ10 is a sae anu eecrive
aujuncrive riearmenr oi a Lioau iange o caiuiovasculai uiseases, io-
uucing osirive clinical iesonses anu easing rle Luiuen o mulri-uiug
rleiay.
- - - - --
- --
109 arienrs virl lyeirension veie oLseiveu oi seveial monrls arei

auuing CoQ10 ro rleii riearmenr. 51' o rle arienrs uisconrinueu 1 ro
3 anri-lyeirensive meuicarions virlin 6 monrls, 91' o rle arienrs
sloveu signiicanr imiovemenr in Lorl sysrolic anu uiasrolic
Lloou iessuie.
- l 259
- - - - -

--
143 arienrs virl caiuiomyoarly veie given 100mg o coenzyme Q10
in auuirion ro convenrional meuical iogiam in a 6 yeai sruuy. Aveiage
CoQ10 levels iose iom 0.S5mcg ro 2.0mcg in 3 monrls anu srayeu
sraLle ar rlar level. ôiraliry levels ar 12 monrls anu 24 monrls veie
mucl lovei rlan voulu lave Leen execrs. Coenzyme Q10 is sae anu
eecrive long-reim rleiay oi clionic caiuiomyoarly.
- -
--- - -- - -
-- -
59 arienrs using anri-lyeirension meuicarions veie ianuomizeu inro

2 gious, ieceiving eirlei 120mg o CoQ10 oi B viramin comlex oi S
veeks. 1le giou raking CoQ10 exeiienceu uecieaseu Lloou iessuie,
Lloou insulin anu glucose, riiglyceiiues anu liius. CoQ10 imioveu
HDL, viramins A, C anu L levels.
- -
- - --
- - -

Coenzyme Q10 vas auminisreieu ro arienrs laving essenrial lyeiren-
sion oi 3-5 monrls. Auminisriarion o rle CoQ10 ieuuceu Lorl sys-
rolic anu uiasrolic Lloou iessuies, anu incieaseu rle level o CoQ10
acriviry, iesumaLly uue ro imioveu Lioeneigerics rliougl coiiecrion
o a ueiciency o CoQ10.
-
- -
- -- -
-
4 arienrs virl milu lyeirension rook air in a riial vleie rley eirlei
ieceiveu gailic ovuei oi a laceLo oi 12 veeks. Reseaicleis moni-
roieu Lloou iessuie anu Lloou liius ar 4, S, anu 12 veeks. Sig-niicanr
uieiences veie ounu. In rle giou raking gailic, rleii aveiage uias-
rolic (lovei) Lloou iessuie uioeu iom 102 ro S9, anu Lorl cloles-
reiol anu riiglyceiiues veie signiicanrly ieuuceu. o signiicanr clanges
occuiieu in rle laceLo giou.

-
-

130 airicianrs, ageu 45-64, some virl rye 2 uiaLeres mellirus, rook
mulriviramin anu mineial sulemenr oi laceLo uaily oi 1 yeai.
Pairicianrs ieceiving laceLo ieoireu moie inecrious illness rlan
rlose raking rle sulemenrs (3' vs. 43'). 93' o uiaLeric arienrs
on laceLo ieoireu inecrion, vlile only 1' o uiaLeric arienrs on
sulemenrs ieoireu inecrion. 1leieoie, a mulriviramin anu mineial
sulemenr ieuuceu rle inciuence o inecrion, esecially in rle uiaLeric
oularion.
- -
- - - - -
--- -

Reseaicleis assumeu rlar consumrion o nuriienrs iicl in anrioxiuanrs
veie associareu virl ieuuceu uevelomenr o arleioscleiosis.
Reseaicleis voikeu virl 60 mice uiviueu inro 3 gious laceLo,
25mcg gingei anu 250mcg gingei. 1ley ounu rlar auuing gingei ro rle
uier o rle mice uiu, inueeu, ieuuce rle uevelomenr o arleioscleiosis
anu vas associareu virl signiicanr ieuucrion in LDL clolesreiol levels.
- - - - -
- --
--
- l 261
culai uisease anu S00 lealrl eole. An incieaseu lomocysreine level
oi ligl clolesreiol. Wlen ligl lomocysreine levels aie comLineu virl
-

iacin iaises HDL, loveis riiglyceiiues anu LDL. One laige riial
monorleiay riial anu mulrile small riials o niacin in comLinarion
virl liiu-mouiying uiugs slov iemaikaLle consisrency in rle aLiliry
o niacin ro imiove angiogialic anu clinical ourcomes. iacin
exrenueu-ielease ieiesenrs an eecrive anu sae orion in rle manage-
menr o lov levels o HDL anu orlei lioiorein aLnoimaliries.

-

A mulri-cenrei sruuy in 10 Luioean counriies sruuieu eole arei rley
lau leair arracks, looking oi rle iesence o caiorenes (ielareu ro
Viramin A). 1ley concluueu rlar lycoene seemeu ro ioviue a iorec-
rive eecr on leair arrack iisk.
- - --
- - - --

A 10-yeai sruuy o 2,419 men (ageu 42 ro 60 ar rle Leginning), ounu
rlar 120 o rle men lau sriokes. Arei examining 12 vaiiaLles, rley
ounu rlar lyeirension anu oLesiry mosr incieaseu rle clances o a
srioke. In auuirion, men virl veiy lov levels o Viramin C lau a 2.4-
olu incieaseu iisk o srioke. Inrake o Viramin C is rle easiesr vay ro
iorecr againsr rle ossiLiliry o a srioke.
- -
--
- ---
22 suLjecrs rook alla-rocoleial (Viramin L), 5 IU/uay oi 2 veeks,
200 IU/uay oi 2 veeks anu 400 IU/uay oi 2 veeks. Resulrs sloveu
rlar urake o viramin L Ly larelers vas orimal ar 5 IU/uay, coiie-
laring virl rle maximal inluence on lareler aggiegarion anu lareler
iesonsiveness ro inliLirion Ly iosraglanuin L.
- -
---

Loss o elasriciry in laige aireiies is an emeiging caiuiovasculai iisk
acroi. Viramin L may lovei vasculai iesisrance. 2S suLjecrs veie ian-
uomizeu ro ieceive S veeks o 400 IU Viramin L uaily oi a laceLo.
Aireiial elasriciry vas incieaseu 44' ar S veeks in rle Viramin L
giou. o clanges occuiieu in rle laceLo giou.
- -
- - - --
--
14,916 men, ageu 40 ro S4, virlour iioi leair arrack oi srioke, io-
viueu Laseline Lloou samles anu veie olloveu oi 5 yeais. 21 men
suLsequenrly ueveloeu leair arracks anu veie analyzeu oi lomocys-
rein levels. ôueiarely ligl levels o lasma lomocysrein aie associareu
virl suLsequenr iisk o leair arrack, inueenuenr o orlei iisk acrois.
Higl levels o lomocysrein levels can Le easily rieareu virl viramin su-
lemenrs.
- - - - -
-- - -

1le sruuy souglr ro claiacreiize caiuiology arienrs vlo useu sule-
- l 263
menrs anu ro examine vlerlei rleii use vas uiagnosis oi uocroi ueen-
uenr, vlerlei ir aecrs arienrs` comliance, anu vlar sulemenrs
veie useu. 1le use o sulemenrs is viuesieau among caiuiology
arienrs. Wlile ir is nor ossiLle ro ieuicr vlicl arienrs vill use su-
lemenrs, ir aeais rlar rle use o sulemenrs uoes nor aecr comli-
ance virl riauirional meuicarions.
- - - -
-
- -- - -
36 arienrs virl lyeirension unueivenr Laseline resrs anu rlen veie

assigneu ro uaily sulemenrs oi 10 veeks o eirlei (a) 600mg magne-
sium, (L) 500mg lavrloin exriacr, (c) Lorl magnesium anu lavrloin,
oi (u) laceLo. êasuiemenrs ar 65 anu 10 veeks sloveu a uecline in
Lloou iessuie in rle gious raking lavrloin, rlese arienrs also
ieoireu a ueciease in anxiery.
--
- -
Reseaicleis ievieveu rle eicacy o commonly availaLle uieraiy su-
lemenrs in rle riearmenr o lyeirension Ly measuiing ueciease in
Lloou iessuie. Sulemenrs vlicl loveieu sysrolic Lloou iessuie ar
leasr 9 mm Hg anu/oi uiasrolic Lloou iessuie ar leasr 5 mm Hg veie
coenzyme Q10, isl oil, gailic, viramin C anu L-aiginine.
- --
- -

aLsoirion o calcium. 1le sruuy sloveu rlar calcium aLsoirion avei-
ageu 35', virl a iange o 1-5S'. Reseaicleis ounu rlar lovei
uieraiy ar inrake is signiicanrly associareu virl lovei calcium aLsoi-
rion values. Since calcium is alieauy uiiculr oi rle Louy ro aLsoiL,
anyrling rlar incieases rlar uiiculry is unuesiiaLle.

Di. Al Seais ovns anu oeiares 1le Cenrei oi Healrl anu Wellness, an
inregiarive meuicine anu anri-aging clinic in sourl Iloiiua, vleie le las
rieareu moie rlan 15,000 arienrs. Ovei rle lasr 15 yeais, le las ueveloeu
a ievolurionaiy concer o inregiarive meuicine Ly Llenuing rle Lesr o
mouein Wesrein meuicine virl rle sciences o nuriirion, leiLal meuicine,
anu exeicise lysiology. He ounueu 1le Wellness Reseaicl Iounuarion, a
non-ioir oiganizarion uevoreu ro lealrl ieseaicl anu euucarion. His iac-
rice also incluues rle non-ioir ^cCoimick-Gieen Cenrei oi Inregiarive
1leiaies, rle LiLiaiy oi Inregiarive êuicine, anu an leiLal aorlecaiy
o moie rlan 250 oiganic leiLs useu oi riearmenrs, ieseaicl, anu euuca-
rion.
Di. Seais las Leen aoinreu ro rle inreinarional anel o exeirs o rle
Healrl Sciences Insrirure, a voiluviue inoimarion seivice oi inregiarive
lealrlcaie. He is also an aujuncr ioessoi ar Baiiy Univeisiry, vleie le
reacles couises in anaromy, luman lysiology, anu nuriirion. He is a
memLei o rle Ameiican Acauemy o Anri-Aging êuicine anu is Boaiu
Ceiriieu in Anri-Aging êuicine.
Di. Seais las viirren numeious airicles anu ieoirs in rle ielus o nar-
uial lealrl anu nuriirional sulemenrarion. He viires rle monrlly uLli-
carion anu rle rvice veekly Inreiner Healrl Aleirs. He
las viirren rle sel-lel iosrare guiue, - K-
- anu Look, vlicl uerails nuriirional anu
leiLal sriaregies oi incieasing resrosreione naruially.
aLuominal exeicises, 12S129
Acauemy o Geneial Denrisriy, 10
ACL inliLirois, 51, 52, 53, 54
auenosine uiloslare (ADP), 135
auenosine riiloslare (A1P), 20,
135, 136
ADP. auenosine uiloslare
(ADP)
Auvanceu Glycarion Lnuiouucrs
(AGLs), S
Aiican narive eoles, 5, 34
age
anrioxiuanrs anu, 154, 15S
clolesreiol anu, 35
CoQ10 anu, 143
uiaLeres anu, ii
uiug riearmenrs anu, 5S
eneigy anu, 136, 142
exeicise anu, 11S119
leair arracks anu, 3536, 225
leair uisease anu, 3536, 221,
225, 226
ligl Lloou iessuie anu, 16
muscle loss/uevelomenr anu,
22, 23, 126, 194
oLesiry anu, 202
AGLs. Auvanceu Glycarion
Lnuiouucrs (AGLs)
agiiculruie, vi, 1, 2, 3, 14S. -
animal iouucrs, oou inuusriy
AHA. Ameiican Heair
Associarion
ALA. alla lioic aciu (ALA)
alcolol use, 2S, 62, 66, 105106,
154, 1
alla lioic aciu (ALA), 155
ALS. amyoriolic lareial scle-
iosis (ALS)
Ameiican College o Soirs
êuicine, 1
Ameiican DiaLeric Associarion, 1S9
Ameiican Heair Associarion
(AHA), i, iiiii, ivv, vi, vii, , 11,
S6
, 1S

, 9, S, 96, 15
amino acius, 150, 153, 155, 16S
amyoriolic lareial scleiosis (ALS),
142
ancienr Gieeks, 3, 12
angina ecroiis, 140, 222, 224
animal iouucrs
auulreiarion o, 1112, S9, 90,
95, 103
ancesrial uier anu, 2
clolesreiol anu, 41
allacies aLour, 6, 32, 34
oiganic souices o, S9, 91, 95,
101, 143, 190
as souices o uieraiy ar, 32, 34,
101
as souices o iorein, SS, 94,
156
ryes o. cleese, uaiiy iou-
ucrs, eggs, mear, milk, oulriy

- , 22,
202
anrioxiuanrs, 154159
alcolol use anu, 105
age anu, 154, 15S
uier anu, SS
uiug riearmenrs anu, vi, 3S, 51
gum uisease anu, 1112
nuriirional sulemenrs anu,
149, 154159
iorein anu, SS
uiose o, viii, 65, 13, 142,
154
ryes o, 49, 65, 94, 133, 134,
13, 143, 149, 154159,
1112, 1S6
- , 145
aim exeicises, 129130, 193
aiilyrlmia, 222. - leair
arracks
Aireiioscleiosis, 1liomLosis, anu
Vasculai Biology, 111
Aireiioscleiosis Risk in
Communiries Sruuy, 169
arleioscleiosis, 30, 3536, 3,
165, 16, 222223. - leair
arrack, leair uisease, ligl Lloou
iessuie
Arkins, RoLeir, 1011
Arkins uier, vii, 10, 11
A1P. auenosine riiloslare
(A1P)
B viramins, 65, 66, 90, 9394,
105, 150, 161, 16S
Lack exeicises, 12S130
Lakeu goous, 9S
Basal êraLolic Rare (B^R), 194,
199. - meraLolism
Baycol, 49
Leans, SS, 92, 99, 151
Lee, SS, S9, 90, 92, 99. -
mear
Leei, 105
Lera Llockeis, 565, 2
Leveiages, 9S, 1
Bislenol A (BPA), 10
Lloou clors, 65, 16, 222
Lloou lov, 150151, 152, 15,
16S. - arleioscleiosis
Lloou iessuie. ligl Lloou
iessuie
Lloou vessels, viiviii, S. -
arleioscleiosis
Lloou-rlinning uiugs, 152
BÎ. Bouy âss Inuex (BÎ)
B^R. Basal êraLolic Rare
(B^R)
Louy comosirion, 46, 6S, S6,
126, 15, 194, 209. - ar
loss/uevelomenr, muscle
loss/uevelomenr
Bouy âss Inuex (BÎ), 6, 15,
193
LouyLuilueis, 126
Lone uensiry, 96
Bosron âiker, 103
Lorrleu varei, 106, 10, 10S, 110
BPA. Bislenol A (BPA)
Liain, 142, 16
Lieau, 92
Lieakasr, 202
Biiglam anu Women`s Hosiral,
6
- , 6
C-ieacrive iorein (CRP), 3S,
66S, 166, 16S169, 10
caeine, 1
calcium, 9, 96, 19, 1S0
calcium clannel Llockeis, 5152,
53, 54, 10
calisrlenics, 126, 12130, 215
cancei, SS, 143, 152, 156, 15,
159
l 26
caiLolyuiares, S, 96100
agiiculruie anu, 15
ciavings oi, 9, 1S3
uiaLeres anu, 1S9
ar loss/uevelomenr anu, S, 9,
S6, 96, 9, 1S3
glycemic inuex anu, 9100,
1S9, 200201
leair uisease anu, 1, 45, 6, S,
96, 9
oLesiry anu, , S
ieining o, 56
iole in lealrly uier, 2, 34, 5,
S5S6, 96, 110111, 112, 1S3
souices o, 96100
ryes o, 969
veiglr loss anu, 200201
caiLon-Llock varei ilreis, 10S,
110
caiuiovasculai exeicise. exei-
cise
Caiuiovasculai Healrl Sruuy, 106
cainosine, 109, 155
caiorenoius, 156, 15S
CBC. Comlere Bloou Counr
(CBC)
Cenrei oi Healrl anu Wellness
anrioxiuanrs anu, 15S
clolesreiol anu, 1
CoQ10 anu, 133134, 136
uiaLeres anu, 1S9
uiug riearmenrs anu, 13
exeicise anu, 1516, 20, 116
geneial lealrl anu, iv
leair uisease anu, 61
ligl Lloou iessuie anu, 55,
133134, 1S0
lomocysreine anu, 16S
nuriirion anu, 14
srioke anu, 6263
vegeraiian uier anu, 94
veiglr loss anu, 19S
Cenreis oi Disease Conriol anu
Pievenrion, i, ii
ceieal, 92, 9S, 100
cleese, SS, 92, 99
clesr exeicises, 129130, 193
clesr ain, 55, 56, 222, 225.
- leair arracks, ligl Lloou ies-
suie
clolesreiol, 2S43, 1S21SS
age anu, 35
ueiession anu, 41
uier anu, i, 11, 3034, 1S31S
uiug riearmenrs oi, iiiiv, v, vi,
29, 339, 41, 46, 4, 4S51,
4, 10, 15
exeicise anu, 1, 40, 1S3
allacies aLour, 2S, 30, 3
uncrions o, 36
genuei anu, 35, 36, 41, 226
goou vs. Lau, 363
leair uisease anu, i, iiiiv, v, vi,
11, 2S29, 3041, 6, 15,
223. - leair uisease
leiL riearmenrs oi, 1S
moniroiing o, 2S29, 3,
4041, 14, S, 1S21S3
naruial riearmenrs oi, 5, 2,
1S31SS
nuriirional sulemenrs oi,
1S61S
iecommenuarions oi, 4041
iesouices aLour, 232236
rians ars anu, 102
ryes o, 363. - ligl-
uensiry lioioreins (HDLs), lov-
uensiry lioioreins (LDLs)
Clolesrin, 55S
clolesriyiamine, 3
ciicularoiy sysrem, 221
ciicumeience measuiemenr, ,
S
cloggeu aireiies, 30, 3536, 3
CoQ10. coenzyme Q10
(CoQ10)
coenzyme Q10 (CoQ10), 6S69,
133146
aLsoirion o, 9
age anu, 143
clolesreiol anu, 1S
uenral lealrl anu, 11
uiscoveiy o, 13613
uiug riearmenrs anu, 3S, 49,
133
eecrs o, 133135, 13143,
154
oou ieaiarion anu, 100
leair uisease anu, vii, 6S69,
136, 13S142
133134, 136, 191S0
moniroiing o, vii
ieseaicl aLour, 13143,
256259
souices o, 13, 13S, 143144
vegeraiian uier anu, 94, 136
coee, 1
Comlere Bloou Counr (CBC), 5
comlex caiLolyuiares, 96.
- caiLoylyuiares
congesrive leair ailuie, 56, 6S,
139140, 223
Coiuain, Loien, 4, 5
Ciane, Iieueiick, 13613
CRP. C-ieacrive iorein (CRP)
C1 scanneis, 56
, 10
cycling, 125
uaiiy iouucrs, S5, S9, 91, 93,
9495, 9S, 111, 144, 150, 161,
19, 1S6
uenral lygiene, 166, 16912
Deairmenr o Agiiculruie, 91,
103, 110111, 14S
Deairmenr o Caiuiovasculai
êuicine (Yale Univeisiry), 35
Deairmenr o Vereians Aaiis,
169
ueiession, 41
uiaLeres, 1S9192
age anu, ii
uiagnosis o, 690
uier anu, viii, 10, SSS, 1S9,
190191
uiug riearmenrs oi, 1S9
oou ieaiarion anu, 109
generics anu, 690
leair arracks anu, 225
leair uisease anu, viii, 15, 225
leiL riearmenrs oi, 191
liesryle anu, 690
190191
ievalence o, ii, 11, 192
ielareu lealrl ioLlems, 192
- 106
Dieraiy Goals oi rle Unireu
Srares,
Dieraiy Sulemenr Healrl anu
Luucarion Acr (DSHLA), 201
uisrilleu varei, 10
uiuierics, 5253, 5455, 2, 10
K-
comaieu ro orlei iogiams,
ivv
uier iecommenuarions o, S5,
S6S, 20
exeicise iecommenuarions o,
11611S, 193, 20
ounuarions o, iiiv, S5, 20
20
oveiviev o, viviii
veek-Ly-veek lan oi,
20S214
l 269
uiug inuusriy
inluence on lysicians, 53, 54
ioirs eaineu Ly, iv, 3, 3S39,
49, 53
sriaregies o, iv, 39, 49, 5051,
52, 53, 55S, 133, 165, 16S
uiug riearmenrs, 4560
age anu, 5S
anrioxiuanrs anu, vi, 3S, 51
Louy veiglr anu, 5S
oi clesr ain, 55, 5
oi clolesreiol, iiiiv, v, vi, 29,
339, 41, 46, 4, 4S51, 4,
10, 15
CoQ10 anu, 3S, 49, 133
cosr o, 51, 5253
oi uiaLeres, 1S9
eneigy anu, iii, v, vi, 3S, 46, 50,
56, 5S, 133134, 139, 1S4
gum uisease anu, 10
oi leair arrack arienrs, 45,
225
oi ligl Lloou iessuie, vi, 45,
4, 50, 5153, 54, 555,
133134, 10
lomocysreine anu, 66
insulin anu, 51
kiuney uncrioning anu, 4S49,
50, 52, 5S, 59, 1S4
livei uncrioning anu, 4S, 49,
50, 5S, 59, 133, 1S4
long-reim eecrs o, 4S, 49,
5051, 52, 545, 133, 144,
154
naruial riearmenrs vs., 4, 4S,
55S, 133
oveiuosing virl, 5S59
unueisranuing o, 5S59
ryes o. - -
DSHLA. Dieraiy Sulemenr
Healrl anu Luucarion Acr
(DSHLA)
earing our, 103, 110
eggs, SS, 90, 92, 99, 110, 144,
156, 15S, 159
ejecrion iacrion, 4
elecriical imeuance,
Llecrion Beam 1omogialy, 56
enuuiance exeicise, 161S, 20.
- exeicise
eneigy
age anu, 136, 142
caiLolyuiares anu, S, 69, SS,
9
clolesreiol anu, 36
uier anu, 2, S, 11, 110, 135,
19S
uiug riearmenrs anu, iii, v, vi,
3S, 46, 50, 56, 5S, 133134,
139, 1S4
exeicise anu, 15, 2021, 46,
11, 19S
ar anu, 2021, 69, S6, 149
geneial lealrl anu, iv, 110, 149,
215
leair uisease anu, 136, 139,
16, 223
immune sysrem anu, 136, 169
muscle anu, 20, 23, S6
136, 143, 144, 149, 155, 156,
161, 1S6, 1S
iouucrion o, iii, 2021, 36,
6465, 6S, 69, S5, 94, 134,
135136, 13, 142, 143, 149,
150
Lnviionmenral Piorecrion Agency,
SS, 93, 10610
Lskimos (uier/liesryle o), 15S
Lveigieen Piojecr, 23
exeicise, 1525, 116131
age anu, 11S119
Louy comosirion anu, vii,
1921, 2223
calisrlenics, 126, 12130, 215
caurions oi, 119120, 125
clolesreiol anu, 1, 40, 1S3
uier anu, i
uuiarion o, 1622, 1111S,
120124, 136
eecrs o, iii, v, vi, vii, 15, 16,
11S, 2122, 11611S, 169
allacies aLour, 15, 24, 116
leair uisease anu, i, iii, 151
insulin anu, 0
inrensiry o, 11611, 11S119,
120124
inreival riaining, iii, 1621,
123124, 1S3
log oi iecoiuing, 131, 21521S
lanning o, 131, 20S,
214215, 21S219
iecommenuarions oi, 11611S,
195196
iesisrance riaining, 193, 215
scleuuling o, 120123, 130,
131
sexual uncrioning anu, 1
ryes o, 120, 12130, 193.
- - -
eyes, 156, 15, 15S, 159, 16
asr oou, 103
ar loss/uevelomenr
assessmenr o, 46, 6
Louy ar measuiemenr, 46, 6,
caiLolyuiares anu, S, 9, S6, 9,

1S3
cainirine anu, 149150, 1S6
exeicise anu, 1921
allacies aLour, 19
giovrl loimone anu, 156
leair lealrl anu, 6
insulin anu, S, 9, 690, S6
194
iogiam oi, 192
ar-soluLle viramins, 161
arigue, 23, 3S, 46, 50, 56, 5S,
133134, 135, 136, 139, 144,
16, 1S4, 215, 223. - enei-
gy
ars (in uier), S, 100103
animal iouucrs anu, 1112
glycemic inuex anu, 100
leair uisease anu, ii, iii, 6, ,
3033, 3435
iole in lealrly uier, v, 9, S5S6,
100, 112, 1S3
souices o, 100, 101102
ryes o, 12, 101102
Ieueial 1iaue Commission, 160
iLei, 9, 100, 1S5, 190. -
caiLolyuiares
isl/seaoou, SS, 92, 110, 144,
151, 152, 156
Iixx, ]im, 11S
IlavSavi, 104
olic aciu, 169, 11
Iolkeis, Kail, 13, 13S
Ioou anu Diug Auminisriarion,
4S, 5S, 90, 95, 104, 201
oou cosrs, 110
oou gious/oou yiamiu, S5,
110111
oou inuusriy
auulreiarion o oou Ly, vi,
1112, S5, S9, 91, 95, 101,
103104, 112, 14S
animal iouucrs anu, 1112
laLeling o iouucrs Ly, 102,
103104
lov-ar oous anu, ii,
l 21
ioirs eaineu Ly, iv
ieineu giains anu, 56
sriaregies o, iv
sugai anu,
oou ieaiarion, 10S109
Iiaminglam sruuy, 3435, 39
iee iauicals. - anrioxiuanrs
uier anu, SS
eecrs o, 134, 13, 141, 142,
143, 152, 154, 155, 156, 15,
159, 166
iouucrion o, 13, 141, 154
iorecrion iom, 141, 142, 153,
154, 155, 156, 15, 159, 1S6
iee-aimeu mear/oulriy, S9, 100,
101
iuirs, 96, 99, 110, 14S, 153154,
156, 15
gailic, 1S, 1S5, 190
generically alreieu oous, 103104
generically mouiieu oiganisms
(GÔs), 103104
gluramine, 156
glycarion, 10S109
glycemic inuex, 9100, 1S9,
200201
glycogen, 20, 23
glycoroxins, 10S109
GÔs. generically mouiieu
oiganisms (GÔs)
giains, 15, 6, 100, 110111.
- caiLolyuiares
giass-eu animals, S9, 90, 100,
101, 143, 190
giovrl loimone, 156, 1S3
gum uisease, 166, 16912
laiuening o rle aireiies, 222.
- arleioscleiosis
Haivaiu êuical Sclool, 6, 111,
15S
HDLs. ligl-uensiry lioio-
reins (HDLs)
leair arracks, 221222. -
leair uisease
age anu, 3536, 225
arleioscleiosis anu, 16
Lloou clors anu, 16, 222
clolesreiol anu, 29, 30, 3536,
3, 6
uearls iom, 3, 226
uiaLeres anu, 225
uieraiy ar anu, 3334
uiug riearmenrs oi, 45, 225
exeicise anu, 161S, 46
genuei anu, 35, 66S, 225,
226
lomocysreine anu, 65, 1616S
long-reim eecrs o, 464, 224
ieuicrois o, 65, 66S, 12,
140, 1616S, 169, 16
ievalence o, 3334, 3
ievenrion o, 3, 3S
sugai anu, S
vaining signs o, 224225
leair uisease
age anu, 3536, 221, 225, 226
caiLolyuiares anu, 1, 45, 6, S,
96, 9, 110111
clolesreiol anu, i, iiiiv, v, vi,
11, 2S29, 6, 15. -
clolesreiol
CoQ10 anu, 133134, 136,
13S, 144
culruie anu, 5, 6, 3033, 34
uearls iom, i, iii, 2122, 3,
153, 1S5, 221, 226
uiaLeres anu, 15, 225. -
uiaLeres
uiagnosis o, 61, 649
uieraiy ar anu, ii, iii, 6, ,
3033, 3435
uiug riearmenrs oi. uiug
riearmenrs
exeicise anu, i, iii, 151
allacies aLour, ii, iii, iv, 6, ,
30, 165
genuei anu, 35, 105, 225, 226
generics anu, 2020S
gum uisease anu, 166
ligl Lloou iessuie anu, 15.
- ligl Lloou iessuie
lisroiy o, 15
inlammarion anu, 16516,
16S169
viii, 6, 12, 15. - mus-
cle loss/uevelomenr
naruial riearmenrs oi, 13S142
nuriirion anu, 14149.
- nuriirional sulemenrs
oLesiry anu, 15. - oLesi-
ry
ieuicrois o, v, vi, vii, 93, 224.
- scieening resrs
ievalence o, i, 6, 11, 3334,
3, 221
ievenrion o, iii, iiiiv, vii, 3,
3S, 151, 221
ioLlems accomanying, viii
ielareu lealrl ioLlems/conui-
rions, viii, 15. - seciic
ioLlems/conuirions
iisk acrois oi, 3233, 4041,
54
suigical riearmenrs oi,
140142, 166
ryes o, 13S - seciic
ryes
vaining signs o, 224225
leair iare, S9, 11S119
leair suigeiy, 140142, 166
Hennigan, îclael, 3
leiL riearmenrs, 1S01S1, 1S,
191
ligl Lloou iessuie, 151SS
age anu, 16
aireiial uamage anu, 140, 166,
16, 222
CoQ10 anu, 55, 133134, 136,
13S, 144
uier anu, 9, 11, 13, S5, 94, 101,
119
uiug riearmenrs oi, vi, 45, 4,
50, 5153, 54, 555, 133134,
10
eecrs o, 166, 1516, 222
exeicise anu, 119
leair uisease anu, viii, 33, 41,
15. - leair uisease
leiLal riearmenrs oi, 1S01S1
insulin iesisrance anu, 0
liesryle anu, 161
naruial riearmenrs oi, 55,
133134, 161SS
144, 153, 15, 161, 15,
191S0
ievalence o, 52, 16
iace/erlniciry anu, 16
iisk acrois oi, 16
roLacco use anu, 16
veiglr anu, 1
ligl-uensiry lioioreins (HDLs),
363, 3940, 46, 2, 102, 150,
1S3
lomocysreine, 646
moniroiing o, 63, 165, 16
naruial riearmenrs oi, 63
as ieuicroi o leair uisease, v,
646, 9394
as ieuicroi o sriokes, 63, 64,
16
vegeraiian uier anu, 9394
Human uriirional Reseaicl
Cenrei on Aging, 23
l 23
lunrei-garleieis (uier/liesryle o),
15, 6, 12, 13, 30, 96
Hunringron`s uisease, 142
lyeirension, 166, 1516.
- ligl Lloou iessuie
inlammarion (anu leair uisease),
16516, 16S169, 240245
immune sysrem
arleioscleiosis anu, 165,
16616, 16S169
caiorenoius anu, 156
CoQ10 anu, 143
ar inrake anu, 9
muscle uevelomenr anu, 23
iorein inrake anu, SS
viramins anu, 14S, 153
Insrirure oi Biomeuical Reseaicl
(Univeisiry o 1exas ar Ausrin), 13
Insrirure o êuicine, 16
insulin, 690
caiLolyuiares anu, S, 9, 69, S6,
9100
uiaLeres anu, 69. - uia-
Leres
ar loss/iouucrion anu, S, 9,
690, S6
leair uisease anu, vii
iace/erlniciry anu, 0
ielareu lealrl issues, 0, 166
insulin iesisrance, 690
-,
111
inreival riaining, iii, 1621,
123124, 1S3. - exeicise
iiiegulai leairLear, 222. -
leair arrack
]olns Hokins Univeisiry, 92
- 1
-,
13S
, SS

--, 54, 1S4
Keys, Ancel, 30
kiuneys
congesrive leair ailuie anu, 223
CoQ10 anu, 134
uiug riearmenrs anu, 4S49, 50,
52, 5S, 59, 1S4
miroclonuiia in, 135
veiglr anu, 19
KieLs cycle, 135
L-aiginine, vii, 14, 150151, 169
L-cainirine, vii, 14, 149150, 1S6
lack o exosuie iesonse, 3S
Lancer, 1le, S, 102
Langsjoen, Perei, 13S
LDL arrein size, 1, 2. -
lov-uensiry lioioreins (LDLs)
LDLs. lov-uensiry lioioreins
(LDLs)
leg exeicises, 1212S, 193
lenrils, 92
liiu iemnanrs, 1, 34
Liiu Reseaicl Clinics Coionaiy
Piimaiy Pievenrion 1iial, 3
Liiroi, 49, 49, 5051
lioioreins, 363, 1. -
clolesreiol
livei
cainirine anu, 150
clolesreiol anu, 2S, 36, 41, 133
congesrive leair ailuie anu,
139, 223
CoQ10 anu, 134
CRP anu, 6
uiug riearmenrs anu, 4S, 49, 50,
5S, 59, 133, 1S4
insulin iouucrion anu, 69, 9
veiglr anu, 19
log (o exeicise/lealrl lan), 131,
21521S
Lou Geliig`s uisease, 142
Lovasrarin, 1S41S5
lov-caiLolyuiare uier, vii, 3,
1011. - Arkins uier, caiLo-
lyuiares
lov-uensiry lioioreins (LDLs),
363, 1, 2, 102, 150, 15,
166, 16, 169, 1S2
lov-ar uier, i, iiiii, ivv, vi, vii,
910, 1S3. - ar (uieraiy)
lov-ar oous, 102
lovei-Lack exeicises, 12S129
lovei-Louy exeicises, 1212S,
193, 195196
L(a), 12
lurein, 154, 156
lycoene, 15
macionuriienrs, S5S6. -
caiLolyuiares, ars (in uier), io-
reins
maciolages, 166
âu Cov Disease, 90
magnesium, 19, 1S0, 191
^cCully, Kilmei, 16
^cGovein, Geoige,
meal ielacemenr Lais, 99
mear
auulreiarion o, S5, S9, 90, 101,
103
ancesrial uier anu, 2, 4, 5, 34
clolesreiol anu, S
uieraiy ar anu, 101, 152
allacies aLour, i, 6, , 101
oiganic ryes o, S9, 91, 101,
112, 144
ieaiarion o, 10S, 109
iole in lealrly uier, S5, 94, 101,
111, 134, 143, 144, 150, 151,
152, 155, 156, 159, 161, 1S6
as souice o iorein, SS, 92,
112
meuical resrs
accuiacy o, 45
clolesreiol moniroiing anu,
15
leair lealrl anu, 635
scieening uioses, v, vi, vii
meicuiy (in isl/seaoou), 9293
êraLolic Synuiome, 11, 1, 2
meraLolism, 2223, 192, 194, 199
êvacoi, 55S
milk, SS, 92, 9S, 156, 159
miroclonuiia, 135136
-- ,
13S
monocyres, 166
^r. Sinai Sclool o êuicine, 109
mulriviramins, 1414S, 149, 191.
- nuriirional sulemenrs
muscle loss/uevelomenr, 19319
aeioLic irness anu, 194
age anu, 22, 23, 126, 194
assessmenr o, 6, 15, 193
cainosine anu, 155
uier anu, 10, S6
exeicise anu, vii, 2223, 11,
126130, 15, 193, 194,
195196
ar loss/uevelomenr anu, 194
gluramine anu, 156
giovrl loimone anu, 156
leair uisease anu, viii, 6, 12,
15. - leair uisease
L-aiginine anu, 151
meraLolism anu, 2223, 192,
194
ioreins anu, S6, 1S3
ielareu lealrl ioLlems, 192
sriengrl anu, 12612
veiglr anu, 6
l 25
myocaiuial inaicrion, 221.
- leair arracks
myocaiuial isclemia, 140, 222
arional Cenrei oi Healrl
Srarisrics, 110
arional Clolesreiol Luucarion
Piogiam (CLP), 29, 4041, 4S,
4
arional Ioou Auminisriarion o
Sveuen, SS
arional Heair, Lung, anu Bloou
Insrirure, 3, 52
arional Insrirures o Healrl o,
naruial oous, SSS9. - ani-
mal iouucrs, oiganic oous
aruial Resouices Deense
Council (RDC), 10
naruial riearmenrs. - nurii-
rional sulemenrs
oi clolesreiol, 5, 2, 1S31SS
uiug riearmenrs vs., 4, 4S,
55S, 133
oi leair uisease, 13S142
oi ligl Lloou iessuie, 55,
133134, 161SS
oi lomocysreine levels, 63
105
CLP. arional Clolesreiol
Luucarion Piogiam (CLP)
neuiological uiseases, 142, 145
ev Lnglanu ]ouinal o êuicine,
11, 54, 6, 105, 151, 169
ev Yoik Heair Associarion, 13S
niriare-Laseu leair meuicarions,
5556
niriic oxiue, 150151
RDC. aruial Resouices
Deense Council (RDC)
nuriirional sulemenrs. -
seciic sulemenrs
anrioxiuanrs anu, 149, 154159
clolesreiol anu, 1S61S
uenral lealrl anu, 1112
uiaLeres anu, 190191
iauus involving, 159160
leair uamage anu, 169
leair lealrl anu, 14149
ligl Lloou iessuie anu,
191S0
laLeling o, 201
manuacruieis/uisriiLurois o,
159, 201
resring o, 201
nurs, SS, 92, 95, 99, 110, 151,
152, 15S
oLesiry
age anu, 202
caiLolyuiares anu, , S,
110111
uier anu, viii
leair uisease anu, viii, 15.
- leair uisease
insulin iesisrance anu, 690
lie execrancy anu, 202
ievalence o, ii, , S, 11, 192,
19
ioreins anu, 111
ielareu lealrl ioLlems, 192,
19, 202
oils (in uier), 95, 100, 144, 15S,
1S4
olives/olive oils, 1S4
Omega-3/Omega-6 arry acius, 90,
92, 95, 101, 1515S, 1S5
oial lygiene, 166, 16912
oigan mears, 4, 5, 94, 143, 156,
159. - mear
oiganic oous, SS, 91, 95, 100,
101, 110
oveicooking, 10S109
oxiuarion, 6465. - anrioxi-
uanrs, iee iauicals
PACL (Piogiessively
Acceleiaring Caiuioulmonaiy
Lxeirion)
ounuarions o, 1516, 2122,
11611S
lan oi, 120123, 130, 1
PAI-1, 111
ancieas, 69. - uiaLeres,
insulin
Paikinson`s uisease, 145
Pauling, Linus, 149
eanurs, 92, 95
eiiouonral uisease, 16912
Pleiuiiues, 1
lysician(s)
communicarion virl, vvi,
5S59, 5, S0, 134
uiug inuusriy`s inluence on, 53,
54
nuriirional knovleuge o, 14
selecrion o, 9S0
Plysician`s Healrl Sruuy, 65, 6,
105, 16S
--K - , 50
lanr sreiols, 1S41S5
laque
in Lloou vessels. arleioscle-
iosis
on reerl, 16910
lasric Lorrles, 10, 10S
orassium, 1S19
oraroes, 92, 95, 96, 9S, 100
oulriy, S9, 92, 99, 151, 200
Piice, Wesron, 4
Piogiessively Acceleiaring
Caiuioulmonaiy Lxeirion.
PACL
iorein Lais, 99
ioreins, S, SS96
Lone uensiry anu, 96
clolesreiol anu, 1S3
immune sysrem anu, SS
lov-ar uier anu, 10, 1S3
S6, 1S3
iole in lealrly uier, 3, 4, 5, 6,
10, 12, S5S6, SS, 111, 112,
1S3, 199200
souices o, S994, 200
veiglr loss anu, 199200
ulse iare, S9, 11S119
iace/erlniciry, 0
RDA. iecommenueu uaily
allovance (RDA)
iecommenueu uaily allovance
(RDA), 14S, 149
iecoveiy iare (o leair), 9
ieu vine, 105. - alcolol use
ieu yeasr iice, 55S
ielaxarion reclniques, 1
ieeiusion injuiy, 141
ieseive caaciry (o leair), 1516
iesisrance riaining, 193. -
muscle loss/uevelomenr
iesouices (aLour)
clolesreiol, 232236
CoQ10, 256259
uieraiy ar, 229232
uiug riearmenrs, 23240
exeicise, 251256
oou, 245251
geneial lealrl/irness, 2222S
inlammarion, 240245
nuriirional sulemenrs,
259263
ilaLuomyolysis, 4S49, 50
iunneis/iunning, 11S
seaoou/isl, SS, 92, 110, 144,
151, 152, 15S
-us, 151, 152
Seilei, Srelen, 1
seioronin, 41
sexual uncrioning, 1, 41, 125
simle sugais, 96, 9, 201.
- caiLolyuiares
l 2
skin olu resr,
smoking, 32, 33, 41, 62, 63, 66,
14, 15S, 166, 16, 16, 1S4
snacking, 110, 11S, 202
soyLeans, 92, 99
sraicles, iii, 6, S, 96, 9, 1S9, 201.
- caiLolyuiares
srarins, 3S39, 46, 4S51, 133,
144, 10, 1S41S5
sriengrl riaining, 12612.
- exeicise
sriess loimones, 166, 1
, 106
sriokes, 224
alcolol use anu, 105, 106
arleioscleiosis anu, 223
clolesreiol anu, 29, 3536
uearls iom, 224
genuei anu, 6
224
long-reim eecrs o, 62, 224
ieuicrois o, 6263, 65, 1
ievalence o, 224
ievenrion o, 151152, 153,
15S, 224
iecuiience o, 62
iisk acrois oi, 6263, 16,
16S, 16
ryes o, 224
sugai/sugais. - caiLoly-
uiares
uiaLeres anu, 1S9
oou inuusriy anu,
leair arracks anu, S
as rye o caiLolyuiare, 96, 9,
1S9, 201
sveereneis, 100
1-cells, 143
raiger ulse iange, 11S119
reerl Liusling/lossing, 11
resrosreione, 1, 41
1liiu Woilu eoles (uier/liesryle
o), 6, 30
roLacco use, 32, 33, 41, 62, 63,
66, 14, 15S, 166, 16, 16, 1S4
rocoleiols, vii, 14, 151152,
155
rocoriienols, 151152, 155
roxins (in Lloousrieam), 166
rians ars, 101102, 103
uLiquinone, 134
Univeisiry Hosiral (Svirzeilanu),
129
Univeisiry o Bualo (ev Yoik),
10
Univeisiry o Calioinia, 5, 153
Univeisiry o îcligan, 10
Univeisiry o oirl Caiolina
(Clael Hill), 10
Univeisiry o PirrsLuigl, 1
Univeisiry o 1exas, 105, 13, 13S
Univeisiry o Wisconsin, 136
uei-Louy exeicises, 129130,
193, 195196
VAP. Veirical Auro Pioile
(VAP) clolesreiol resr
vegeraLles, 92, 96, 9S, 99, 14S,
152, 156, 15S, 159
vegeraiians, 4, 5, 9394, 136, 144
Veirical Auro Pioile (VAP) cloles-
reiol resr, 14
Viagia, 151
viramin A, 9, 154, 15S, 159, 161
viramin B comlex, 65, 66, 90,
9394, 105, 150, 161, 16S
viramin C, vii, 14, 153154, 155,
161, 169, 11, 1S0, 1S6
viramin D, 9, 161
viramin L, 9, 151152, 154, 161,
169, 12, 1S6
viramin K, 9, 161
viramins, 1414S, 149, 150,
159161. - nuriirional su-
lemenrs, - -
varei, 10610S, 202
varei-soluLle viramins, 161
veiglr gain/loss, 19203
uier anu, S, 1919S
ar loss/uevelomenr anu.
ar loss/uevelomenr
insulin anu, 690
liesryle anu, 19S
muscle loss/uevelomenr anu.
muscle loss/uevelomenr
veiglr riaining, iii. - iesis-
rance riaining
vlole giains, 96. - caiLoly-
uiares
zinc, 14S, 12
Zocoi, 49, 51
-
- -

Visir
- anu airiciare in
Diagon Dooi`s srimularing anu
inoimarive Dier anu uriirion
Ioium. Posr youi uier quesrions oi
commenrs anu ger quick eeuLack
iom leauing nuriirion exeirs.
Visir anu Liovse rle Airicles secrion anu
orlei ages oi giounuLieaking rleoiies anu iouucrs oi
imioving youi lealrl anu vell Leing.
Call Diagon Dooi PuLlicarions ar anu iequesr
youi IRLL Viralics caralog o irness Looks, viueos, sulemenrs
anu equimenr.

- -
O
-
--

NK- - - M
{ - -
- --
{ - -- -
O -- -
{ - -- K-
O-
{ O
- - -
{ - - -

{ -- -
- N-M
{ - NMO
K- - -
{ -O ---- -
-
{ - O
- K- O

N - -
- - N
O- -
- -- M
- -
- - - -
-- - -
- -
- -M P -

- -
O-
--

-
- - --
- - -
"I I vas sruck on a ueseir islanu (oi
somevleie else virl no access ro veiglrs)
I'u loe rlar Pavel 1sarsouline voulu Le
rleie ro lel kee me in slae. Wirl
, Pavel las moveu rle air
o exeicise virlour veiglrs ro a nev level.
I like Lorl rle exeicises le las selecreu
anu rle aioacl le auvocares oi riain-
ing on rlem. ov, vlerlei you lave
veiglrs oi nor, rleie is no ieason nor ro
ger inro ro slae!"
O - N
M
As a uielaiu veiglrliring comeriroi rliouglour
rle asr 40 yeais, I ar iisr vieveu rle Louyveiglr-
only aioacl o virl some
rieiuarion. Imagine my suiiise vlen uiscoveiing
Pavel 1sarsouline's laresr voik sriesses ieal
S1RLG1H 1RAIIG, emloymenr o a limir-
eu amounr o key majoi muscle giou movemenrs,
anu a ligl inrensiry, lov ie oimar! Inueeu, Ly
ueiiving rle Lesr earuies o ioven ovei Luiluing
iogiams iom all veiglrliring uiscilines, gym-
nasrics, mairial airs, anu orlei "leavy" exeicise
moues, î. 1sarsouline las ieueineu sriengrl-con-
uirioning oi rle 21sr cenruiy!
O -

In -- , Pavel 1sarsouline iesenrs a mas-
reiul riearise on a sueiL olu-rime riaining rool anu rle unique exeicises
rlar yielueu riue sriengrl anu enuuiance ro rle iuggeu ioneeis o rle iion
game. Pioven ininirely moie eicienr rlan any ancy mouein exeicise
aaiarus, rle kerrleLell via Pavel`s iecommenuarions is auaraLle ro
numeious ligl anu lov ie sclemes ro oei any sriengrl arllere, Louy-
Luiluei, mairial airisr, oi soirs comeriroi a sueiioi riaining iegimen. As
a oimei Inreinarional Geneial Secieraiy o rle Inreinarional All-Rounu
Weiglrliring Associarion, I nor only uige all arlleres ro sruuy î.
1sarsouline's Look anu riy rlese vonueiul all-iounu kerrleLell move-
menrs, Lur lan ro iecommenu rlar many kerrleLell lirs again Lecome air
o oui comeririons!O

LveiyLouy virl an inreiesr in rle seiious marrei o
Louy iegularion ovei a lierime sloulu commir rlem-
selves ro Pavel`s genie o knovleuge anu lis uisrincr
reclniques o viiring. Any one o rle uozens o sug-
gesrions you lir uon vill ay oi rle --
lunuieus o rimes.O
-
- - -
--
-
--

-
--
-

{ -O
K- - -
- --
{ - -
-- -

{ -
- O
- -
{ --
-O --
-
{ - - -O
-
{ -- - - --O
- -
- - -
{ -O
-- - -
orl rle Sovier Secial Ioices anu numei-
ous voilu-clamion Sovier Olymic arlleres
useu rle ancienr Russian KerrleLells as rleii
secier veaon oi xrieme irness. 1lanks ro rle
kerrleLell's asronisling aLiliry ro ruiLoclaige
lysical eioimance, rlese Sovier sueimen
cieameu rleii oonenrs rime-anu-rime again,
virl inluman uislays o iav ovei anu exlo-
sive sriengrl.
ov, oimei Serznaz riainei, inreinarional
irness aurloi anu narionally-iankeu kerrleLell
lirei, Pavel 1sarsouline, ueliveis rlis secier Sovier veaon inro
youi ovn lanus. You LVLR lave ro Le seconu Lesr again!
Heie is rle iisr-evei comlere kerrleLell riaining iogiamoi
Wesrein slock-arrack arlleres vlo ieuse ro Le uenieuanu
vloù iarlei Le ueau rlan numLei rvo.

--

O

- -
O-
--, kerrleLells lave long Leen ieveieu as rle irness-rool o
cloice oi Olymic arlleres, elire secial oices anu mairial airisrs. 1le ker-
rleLell`s Lallisric movemenr clallenges rle Louy ro aclieve an unaialleleu
level o lysical conuirioning anu oveiall sriengrl.
Bur unril nov, rle asronisling Leneirs o rle Russian kerrleLell lave Leen
unavailaLle ro all Lur a ev vomen. KerrleLells lave mosrly Leen rle sacieu
ieseive o rle male ioessional arllere, rle miliraiy anu orlei laiucoie
ryes. 1lar`s aLour ro clange, as Russian irness exeir anu Lesr selling
aurloi PAVLL, ueliveis rle iisr-evei kerrleLell iogiam oi vomen.
Ir`s vilu, Lur vomen ieally CA lave ir all vlen rley access rle magical
ovei o Russian kerrleLells. Pavel`s uncomiomising voikours give --
-- - -- oi all asecrs o
lysical irness: sriengrl, seeu, enuuiance, ar-Luining, you name ir.
KerrleLells uelivei any anu eveiyrling a voman coulu vanri sle vanrs ro
Le in rle Lesr-slae-evei o lei lie.
Anu one lanuy, suei-simle roolinally availaLle in voman-iienuly
sizesuoes ir all. o Lulky, exensive maclines. o comlicareu gizmos.
o rime-uevouiing riis ro rle gym.

--
K-
--
- M M
-- ]um
liglei. Lea uirlei. Kick asrei.
Hir laiuei. 1liov laiuei. Run
virl nevounu seeu. Svim
virl giearei ovei. Lnuuie
longei. Wov!

Hanule sriess virl iiuiculous
ease. Blaze rliu rasks in lal rle
rime. Rauiare coniuence.
Knock 'em ueau virl youi enei-
gy anu enrlusiasm.
K
- or any
moie! 1ley von`r knov vlar
lir rlem.
-
Ieel suei-ielaxeu iom
rle enuoilin-iusl o youi lie,
uance all niglr anu eel inei-
rlan-ine rle nexr
moining.anu rle nexr.anu
rle nexr.
Hul!
1len riy Pavel`s arenreu
Russian KerrleLell voikours.
ov, 1HA1`S arriruue!
{ -
- -

{ - - -

{ -
-- - L -
{ -
- -
{ - -

{ -
-
{ -
- --
{ --O

{ - -
{
- -
{ - -O
-
{ --O -

{ --
-
-

{
- -
{
---- - --
- - -- -
--

K-

--
-

N - -
- - -
- -- -
- M
Sanking gialics, a kick-ass oening,
smoorl-as-silk cameia voik, Pavel ar lis
aLsolure uynamic Lesr, rvo avesome
emme arales, anu a slev o anrasric KB
exeicises, many o vlicl veie nor incluu-
eu on rle oiiginal Russian KerrleLell
Clallenge viueo.
Ar one loui anu rvenry minures o
iock-soliu, curring-euge inoimarion, rlis
viueo is value-Leyonu-Lelie. I clallenge
any voman voirl lei salr nor ro Le aLle
ro comlerely riansoim leisel lysically
virl rlis one rae.
In six veeks o kerrleLell voik, I losr
an incl o my vaisr anu uioeu my
leair iare 6 Lears ei minure, vlile sray-
ing rle same veiglr. I vas alieauy voik-
ing our vlen I sraireu using kerrleLells, so
I'm nor a novice. 1leie aie ev vays ro
lose ar, gain muscle, anu imiove youi
caiuio irness all ar rle same rime, I've
nevei seen a Lerrei one rlan rlis.
O -- --
I lave iacriceu KerrleLell riaining oi
a yeai anu a lal. I nov lave an anaromy
clair Lack anu lave gorren ÛCH
sriongei.
O -
-
KerrleLells aie virlour a uouLr
rle mosr eecrive sriengrl/enuui-
ance conui ri oning rool our rleie. I
visl I lau knovn aLour rlem 15
yeais ago!"
O
I knov nov rlar I vi ll nevei
valk i nro a gym again - vlo voulu.
Ir is aLsolurely amazing lov mucl
inui viuual accoml islmenr can Le
arrai neu using a kerrleLell. Siml y
anrasri c. I voul u iecommenu ir ro
anyone ar any irness level, in any
soir.
O

Ir is rle mosr e ecri ve riaining
rool I lave evei useu. I lave i nci-
easeu Lorl my seeu anu enuuiance,
virl exria ovei ro Loor. Ir vasn'r
even a iioiiry, Lur I losr some
Louyar, vli cl vas ni ce. Hovevei,
incieaseu arlleric eioimance vas
my main goal, anu rli s i s vleie rle
iogiam ieally slines.
O --
{ O

{ O - - L
-
{ O -
-
{ O - -
{ --O -
{ - -
--
{ --O
{ O - -
{ --
-
K - NM -
- --
- -
N --M

-
-
--O -
{ - -
{ -
{ - - -
{ -
{ -

{ --
{ K- O
K- -
{ O -- K-
N K- - -- -
M

-- -- -
- - - -

- - -
- - -
- --
K- -
-
O - - -
-- - - --
- -- -
{

{

O -
O -

O -
O
O -
O -
O -
O -
O -

--
"I lave Leen a riaining arllere
oi ovei 30 yeais. I layeu
CAA LaskerLall in college,
kick Loxeu as a io oi rvo
yeais, maue ir ro rle IL as a
iee agenr in 19S2, oveilireu
rliougl my 20`s anu uo
Olymic liring nov ar 42. I
lave also coacleu svimming
anu sriengrl arlleres oi ovei 20
yeais.I lave nevei ieau a Look
moie useul rlan
I lave seen my sriengrl
exloue like I vas in my 20`s
againanu my joinrs aie no
longei luiring."
O -
"I lave Leen olloving a iegi-

men I gor iom
oi aLour seven veeks
nov. I lave losr aLour 1lLs anu
lave losr rliee incles in my
vaisr. ^y ueaulir las gone
iom a meagei 1S0lLs ro 255 lLs
in rlar sloir rime as vell."
O
"I leaineu a lor iom Pavel`s
Looks anu lan ro use many o
lis iueas in my ovn voikours.
is an eye-
oenei. Ir vill give you nev
anu valuaLleeisecrives on
sriengrl riaining. You vill inu
lenry o iueas leie ro make
youi riaining moie iouucrive."
O --

"A goou Look oi rle arllere
looking oi a iourine rlar vill
inciease sriengrl virlour Luilu-
ing muscle mass. Goou souice o
vaiiarion oi anyone vlo`s riieu
o uoing sranuaiu exeicises."
O -
"Like anu
-, lis orlei
Looks, rlis is giear. I rlink rlar
ir is rle Lesr Look on eecrive
sriengrl riaining rlar I lave evei
ieau. 1lis is nor a Look jusr
aLour rleoiy anu iinciles. Bur
1sarsouline ioviues a ueraileu
anu comlere ourline o an exacr
iogiam ro uo anu lov ro cus-
romize ir oi youisel. Ir is veiy
uieienr iom anyrling you
lave ioLaLly eveiy ieau aLour
sriengrl riaining. 1le rlings le
reacles in rle Look rlougl
von'r jusr ger you sriong, i you
vanr moie rlan rlar, Lur can
make you look ieally goou
lean, iieu, anu/oi ieal Lig
muscleu i you vanr ir. Ir`s a veiy
goou Look, rle Lesr availaLle
Lnglisl-language iinr marrei
on rle roic o sriengrl riain-
ing."
O
"1lis is a ieal souice o no-L.s.
inoimarion on lov ro Luilu
sriengrl virlour auuing Lulk. I
leaineu some nev rlings vlicl
one can'r inu in Looks like
' oi -
."
O -
--
"Ioiger all o rle ancy ileroiic.
I you aie seiious aLour imiov-
ing youi sriengrl anu youi
lealrl Luy rlis Look anu ay
arrenrion ro vlar's ioviueu. I
sraireu in ]anuaiy 2000 uoing
ueaulirs virl 200 lLs. 1liee
monrls larei I vas ar 365 lLs.
Pavel knovs vlar le is ralking
aLour anu knovs lov ro
exlain ir simly. 1lar's ir."
O
O

N M

-- -

--
- M M

Biasl anu insiglrul, Povei
ro rle Peole is a valuaLle
comilarion o lov-ro
sriengrl riaining inoimarion.
Pavel 1sarsouline oeis a
iesl anu iovocarive ei-
secrive on iesisrance riain-
ing, anu clairs a arl ro sel-
imiovemenr rlar is Lorl
iacrical anu eleganrly simle.
I Luiluing sriengrl is youi ro
iioiiry, rlen
Lelongs ar rle ro o
youi ieauing lisr.
O

-

-
- -
O ---
- -

-
-
- -

--

--
-

--

-
- -
- -
-
- -
- - -
--
- - - -
-
--
- --
-
- -
- -
-
-- --
-
-
- O- -
- - - O
--

- --

- -

- O
O --

{ --
-
-
{ -
- -
-
{ - -

{ - -
- -
{ -

--
{ -
-- -O

- -
-
{ - - -
- -

{ - -
- -
-
{ - - -
- -
{ -- --
- -O -

{ -
-
{
- -O --

{ - -

-- - -
{ - -
-
-
{ - --
- --
- -
O
I can'r say I've ieau many Looks on lexiLiliry virl rle vir anu cleai-
leaueu visuom I ounu in Pavel 1sarsouline's .
1sarsouline ueliveis rle lov-anu-vly o iogiessive reclniques oi
aclieving suleness, iom simle yoga sriercling ro auvance neuio-
musculai acilirarion, virlour Luiying rle ieauei in locus-ocus oi sci-
enriic jaigon. 1sarsouline's Sriercl ioviues an alreinarive:
sriaiglroivaiu anu iacrical reclniques rlar uon'r iequiie a lierime
ro masrei.
O -
I rell you riuly rlar is sueiL. Sriercling las alvays
Leen associareu virl any seiious irness eoir anu 1sarsouline's
aioacl ro rlis olu uisciline is iesl anu unique anu rlouglr io-
voking. Besr o all, rlis Look comLines lilosolic insiglr virl in-
youi-ace iealiry as Pavel slaies virl rle ieauei 'uiills' rlar ruin you
inro vlar rlis oimei Russian Serznaz insriucroi calls ' a lexiLiliry
muranr'. 1lis Look sulies Lorl rle ioau ma anu rle merlouology.
Don'r ask ro Loiiov my coy.
O - --
Pavel 1sarsouline's -
- - - is a sueiLly illusriareu, sre-Ly-sre guiue
ro aclieve lysical lexiLiliry o muscle gious anu sinevs.
is veiy eecrive anu veiy liglly iecommenueu ieauing oi men
anu vomen o all ages anu lysical conuirions seeking ro enlance rleii
moLiliry anu lexiLiliry as air o an oveiall exeicise iegimen.
O-

-
- - -
--
-

-- -

--
-

-

-
- - -
--
- M M
- --

Ovn an illusriareu guiue ro rle rliiry-six mosr eecrive
reclniques oi suei-lexiLiliry
Hov rle secier o masreiing youi emorions can
- -
Hov ro vair our youi rensionrle suiiising key ro
giearei moLiliry anu a Lerrei sriercl
Hov ro ool youi ielexes inro giving you all rle sriercl
you vanr
Wly - is 26' moie eecrive
rlan convenrional ielaxeu sriercling
Hov ro Liearle youi vay ro giearei lexiLiliry
Using rle Russian reclnique o as youi
-
Hov ro sriercl vlen injuieuasrei, saei vays ro leal
Young, olu, male, emaleleain vlar sriercles aie Lesr
oi you anu vlar sriercles ro avoiu
Wly excessive lexiLiliry can Le ueriimenral ro arlleric
eioimanceanu lov ro uereimine youi ieal lexiLiliry
neeus
Plareau-Lusring sriaregies oi rle clionically inlexiLle.
-
-
Wly Ameiicans lose lexiLiliry as rley giov oluei rle uangeis
o lysically sriercling muscles anu ligamenrs
- -- - rle naruie anu uncrion o rle
- lov ro masrei musculai rension lov ro inliL-
ir rle sriercl ielex inrensive anu exrensive leaining merlous.
-O
- - -
]usr ielaxvlen anu vlen nor ro use rle reclnique o
- K- key ro moLiliry rle imoi-
rance o visualizarion vly eai anu anxiery ieuuce youi lex-
iLiliry maximizing eiceiveu saery in rle sriercl.
-
Hov KaLar`s PI ools youi sriercl ielex rle uncrion o rle
- vly ir voiks ro ie-rense a sriercleu muscle.
- - -
Wly conriacr-ielax sriercling is 26' moie eecrive rlan con-
venrional ielaxeu sriercling vlar rle 'iozen slouluei' las ro
reacl us rle liesryle ioLlem o ' --K, vly iso-
meriics is moie iacrical rlan veiglrs.
-
Hov ro Liearle youi vay ro giearei lexiLiliry eecrive visu-
alizarions oi rle rension/ielease sequence avoiuing rle uangeis
o lyeivenrilarion.
O -- - -
Hov ro ruin rle conriacr-ielax aioacl inro a rleimonucleai
sriercling veaon uereimining coiiecr uuiarion ris oi rle
coiiecr ielease o rension.
- --
- -
Hov ro cancel our rle - raking auvanrage o rle
- - rle lasr line o ueense againsr injuiies
sluruovn rlieslolu isomeriics masreiing rle Golgi renuon
ielex.
- - -O

Yoga osruies anu sriercles ro avoiu ar all cosrs rle uncrion
anu limirarions o youi ligamenrs.

Resr, Ice, Comiession anu Llevarion vlar laens vlen a
muscle gers injuieu conriacring anu ieleasing rle injuiy vly
sriercling von`r lel a Lau Lack anu vlar ro uo insreau.
- -
Wly youi age anu sex sloulu uereimine youi sriercles rle
Lesranu voisrsriercles oi young giils, Loys anu auoles-
cenrs a vaining oi iegnanr vomen vlar`s Lesr oi oluei
olks.
- -
Isomeriic srierclesvlen ro uo rlem anu lov oren lov ro
knov i you aie uoing roo mucl Bill 'Sueioor` Wallace`s
laiucoie sriercling scleuule coiiecr oiuei anu cloice o
sriercl vly isomeriic sriercling sloulu Le rle lasr exeicise you
uo in youi uay.
-O
1. 1le Soueu U 1oe 1oucl . . . . . . . . . . . . . . . . .Page 49
2. 1le Sine Decomiession Hang . . . . . . . . . . . . .Page 51
3. 1le Imioveu CoLia . . . . . . . . . . . . . . . . . . . . . .Page 54
4. 1le Siue Benu . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 5
5. 1le Sine Rorarion . . . . . . . . . . . . . . . . . . . . . . .Page 60
6. 1le Lareial eck anu 1ia Sriercl . . . . . . . . . . .Page 61
. 1le Heauacle Busrei . . . . . . . . . . . . . . . . . . . . . .Page 62
S. 1le Anri-Sloucl eck Sriercl . . . . . . . . . . . . . . .Page 63
9. 1le Heau 1uinei . . . . . . . . . . . . . . . . . . . . . . . . .Page 64
10. 1le Clesr Oenei . . . . . . . . . . . . . . . . . . . . . . . .Page 65
11. 1le Oveileau Reacl . . . . . . . . . . . . . . . . . . . . .Page 6
12. 1le Bices anu Slouluei Sriercl . . . . . . . . . . . . .Page 6S
13. 1le Slouluei Blaue anu Lar Sriercl . . . . . . . . .Page 69
14. 1le Uei Back Loosenei . . . . . . . . . . . . . . . . .Page 1
15. 1le Wiisr Ilexion . . . . . . . . . . . . . . . . . . . . . . .Page 3
16. 1le Wiisr Lxrension . . . . . . . . . . . . . . . . . . . . .Page 4
1.`1le Goou ôining
Hamsriing Sriercl . . . . . . . . . . . . . . . . . . . . . . .Page 5
a) sranuing . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 5
L) seareu on a claii . . . . . . . . . . . . . . . . . . . . . .Page 6
c) seareu on rle looi . . . . . . . . . . . . . . . . . . . . .Page
1S. 1le Kneeling Hi Ilexoi Sriercl . . . . . . . . . . . .Page S
19. 1leLunge Hi Ilexoi Sriercl . . . . . . . . . . . . . . .Page S0
20. 1le Kaiare Srance Hi Ilexoi Sriercl . . . . . . . .Page S2
21. 1le Kaiare Srance Gioin Sriercl . . . . . . . . . . . .Page S4
22. 1le Seareu Gioin Sriercl . . . . . . . . . . . . . . . . . .Page S6
23. 1le Cal Sriercl . . . . . . . . . . . . . . . . . . . . . . . . .Page S9
24. 1le Slin anu Insre Sriercl . . . . . . . . . . . . . . . .Page 91

Wly excessive lexiLiliry can Le ueriimenral ro arlleric eioi-
mance vly olu sclool sriongmen insrincrively avoiueu sriercl-
ing vlar sriercles oveilireis anu veiglrlireis uo anu uon`r
neeu vaining examles iom siinring, Loxing anu kickLox-
ing.
- -
Plareau-Lusring sriaregies oi rle clionically inlexiLle
-
- --

K- lexiLiliry uara rle ieminiscence eecr rle uynam-
ic sreieorye Hov ro exceeu youi olu limirs virl rle srevise
iogiession.
-- -
25. 1le Siue Sriercl . . . . . . . . . . . . . . . . . . . . . . . .Page 100
26. 1le Cossack . . . . . . . . . . . . . . . . . . . . . . . . . . .Page 102
2. 1le Reveise Cossack . . . . . . . . . . . . . . . . . . . .Page 104
2S. 1le Hi anu Siue Sriercl . . . . . . . . . . . . . . . . .Page 106
29. 1le Ciavling Lizaiu . . . . . . . . . . . . . . . . . . . .Page 10S
30. Hamsriing Sriercles . . . . . . . . . . . . . . . . . . . . .Page 109
31. Hi Ilexoi/Quau Sriercles . . . . . . . . . . . . . . .Page 114
32. 1le Lovei Cal Sriercl . . . . . . . . . . . . . . . . . . .Page 11
33. 1le Iionr Slir . . . . . . . . . . . . . . . . . . . . . . . . .Page 11S
34. 1le Benr Piess Sriercl . . . . . . . . . . . . . . . . . . .Page 123
35. 1le ôuiieu Reveise 1iiangle . . . . . . . . . . . . .Page 126
36. 1le Roaukill Slir . . . . . . . . . . . . . . . . . . . . . . .Page 12S
3. 1le Siue Slir . . . . . . . . . . . . . . . . . . . . . . . . . .Page 131
- -
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Doctors Heart Cure - Beyond The Modern Myths of Diet and Exercise

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Doctors Heart Cure - Beyond The Modern Myths of Diet and Exercise

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- -

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