Fitt mit Fett
Healthy with Fat or in Fat
there is More
Dr. Ulrich Strunz &Andreas Jopp (2002)
Strunz U & Jopp A 2002, Fitt Mit Fett,
Wilhelm Heyne Verlag GmbH & Co., Munchen, Germany
1. Introduction
A Longer Life with
the Right Kind of Fats
Believe it or not but
the truth of healthier and sounder living lies also in eating the right kinds
of fat. The secret of Japanese and Mediterranean long-lived life lies in eating
the right kinds of fats and oils. This is proven by research and the presence
of large numbers of 90 to 100 year olds in those countries.
Problem is that we all
eat fat but do not know what they are and how they work in on our bodies, how
many different kinds there are and where we get them from.
The common knowledge
of fats are outdated; “cholesterol is bad, olive oil is good, animal fats are
bad, fat from plants are good, but is this knowledge still enough for a
substance or a group of substances that makes out 40% of our diet?
Revolutionary
knowledge However:
-
To much
oil from plants and margarines are not healthy
-
Cholesterol
from our food consumption plays hardly a role in heart-circulatory diseases
-
Hardened
fat from plants link the risk for diabetes and multiply the risk for
heart-circulatory diseases.
-
The more
fatty acids in fish the better it is for the brain and the heart
-
Fatty nuts
reduce the risk for heart-circulatory diseases with 40%
We speak here about an
oil change or fat change: not necessarily less fat, but the right fats and oils
in and the wrong fats and oils out.
Some fatty acids are
building blocks for tissue-hormones that regulate everything from
anti-inflammation over blood-pressure to the immunity system.
These hormones bring
down the risk for heart-circulation diseases tremendously and the degeneration
of brain cells.
Fat is good for the
brain (makes intelligent) and makes happy, that is, the right fatty acids.
Our brain consists of
60% fat and previously taken for granted that the brain becomes smaller with
age is now replaced after thorough studies with; our brain continues to grow…
The fatty substances
that are responsible for the grow of the brain are DHA-fats and they are also
responsible for making happy and are working against depression. It helps in
the production of Serotonin which makes happy and content.
Good fatty acids give
the building blocks for the brain, make the nervous system more active and influence
the psyche and emotions.
The right fatty acids
reduce the risk for diabetes as they influence the cell-structure and
cell-membranes.
Bad fatty acids are responsible
for rheumatism, arthritis, heart and circulatory diseases, high blood fats,
diabetes, heart attacks, depression and bad brain condition.
The food production
industry has kept a very tight secret on the production and use of transitional
fatty acids (trans fats) or industrial killer fats.
It is also wrong to
believe that a low fat diet is good for the body, as it reduces also the intake
of necessary healthy fats and oils.
Fact is that with a
little knowledge every person can start influencing the intake of good or bad
fatty acids, oils and fats, right at the start, there where they are bought.
Eating tips, commercials, marketing or facts
Good meant tips from
friends and colleagues of how to eat might be nice but are they scientifically
tested?
Is everything written
on the packet true or is it just a way to sell you a product?
Diets, do they really
work, also in the long run?
Or like in this essay
should you rely on:
-
Population
studies, demographics etc
-
The facts
and outcomes of the Harvard School of Public Health that researched over 167500
people over a period of 14 years.
-
New
studies on metabolism
-
Reference:
will be made to those studies
Not everything that’s
Fat is Fat
A More and better fat intake
In the last 200 years
our fat intake has more then doubled. 40% of all calories we take in nowadays
are from fat. Most of these fats are however the wrong ones and this needs to
be changed as it affects our health tremendously. More then ever are people
dying of heart and blood diseases due to to much bad fats.
The Way Our Fat Intake Has Changed:
-
200 years
ago 20% of all calorie intake came from fat, nowadays that’s more then double
-
Animal
fats or saturated fats are doubled due to the larger intake of meat. This is
thanks to the animal farming industry that has developed tremendously over the
last 100 years. These fats are easily recognizable as they are solid in
appearance; just imagine what these solid fats are doing in your body…
-
Since some
50 years a new fat has appeared: industrially made transitional fats, these
fats appear by the production of industrially solidified vegetable fats or
oils. They are found up to 10% in margarines. In the 70ies even up to 40%.
These fats are real killer fats. They are even inside the body still solid as
they only melt by 70 degrees centigrade. This artificial industrial pollution
makes for the cell membranes to clog up, the metabolism to be retarded and the
arteries to clog up. Fact is that these fats make for processed food products
to have a longer shelf life and are therefore popular in the food industry.
-
Olive oil
is the most popular unsaturated fat or oil. In the Mediterranean it has been
used for centuries as the only oil or fat. It is believed to be the healthiest
fat available. It works neutrally and positively in the body. It is only now
that we are seeing the health potential of olive oil and it can easily replace
margarines and butter. Unsaturated fats by the way are and stay liquid.
-
Multi
unsaturated fats: Omega 6, Linol-acid, AA fat; the intake of vegetable fat in
liquid form (Linol acids) has only been developing in northern Europe as of the
80ies. In the 60ies these vegetable oils were made popular as for their health
under industrial commercials where also the solid form margarine was
popularized. The message was that margarine is healthy. Normally however
vegetable oils are liquid; under industrial processes it becomes only solid.
There are also animal omega 6 fats and out of vegetable oils, animals and
humans produce in the body Arachide Acids or the so called AA-fats. Through the
eating of more and more meat, more of these animal omega 6 fats are taken into
the body; this however is not good if it is too much. Also through eating too
many vegetable oils from omega 6 holding plants like corn oil and sunflower oil
has the intake of omega 6 risen sharply.
-
Omega 3
fats, Alpha Linol Acids and EPA Fat, DHA fat, are very important vegetable fats
of which the intake has sharply diminished lately. They are found in nuts, beans,
wild plants and leafy vegetables (Flax, Rape, and Walnut Oils). In these the
gradation omega 3 to omega 6 is one to one. They are very important for our
health. However due to the industrialization of the cattle breeding and the
farming of grains have the omega 6 fats taken over from the omega 3 fats.
Cereals hold 120 times more omega 6 (Linol acids) then omega 3 (Alpha Linol
Acids). Omega 3 acid molecules bounce off each-other and are therefore very
good in the non stick coating of the bloodstream. Another good source for omega
3 fats is fish, but the eating of fish has strongly diminished and become
unpopular. From the vegetable omega 3 fat inside algae, fish make a lot of long
chained omega 3 fats namely DHA fat and EPA fat, the human body produces the
same too if we take in sufficient omega 3 fats. However the eating of fish and
wild plants and nuts has stark diminished and this affects our health. The
omega 3 fats are the building blocks for the tissue hormones and have many
other functions in the body as-well as being building blocks for the nervous
system and the brain! It is exactly this omega 3 that we should take more to
us.
Intake over the last
200 years:
Total fat intake: from
22 to over 40 %
Saturated Fats: from
just under 10 % to more then 20%
Unsaturated Fats Omega
6 from around 8 % to over 12 %
Unsaturated Fats Omega
3 from around 5 % to less then 2 %
Transitional Fats From
zero to more then 10 %
Quick Diagram of the
Different Fats:
Animal : Vegetable: Used
fats/Processed fats
Saturated Fats Unsaturated
Fats Degenerated
Fat/Trans Fat
Mono or Simple
Unsaturated Fats Poly or Multiple
Unsaturated Fats
Omega
6 Fats Omega
3 Fats
Linoleic
Acids Alpha
Linoleic Acids
Saturated Fat
Everything contains saturated fat.
Every day our
bloodstream is flooded with saturated animal fats form meat, cream, butter, fatty
milk products, processed meats and sausages…
60% of all fats that
are eaten in Europe are coming from animals. Our body does not absorb these
kinds of fats as they tend to stay solid. This blubber goes direct to fat
depots in our body. It is true that we could have an intake of up to 3 times a
day of these fats; bread on butter for breakfast or a butter croissant, bread
and butter with a sausage or a piece of meat for lunch and dinner nice cheese
and bread with butter, and why not a bag of chips as TV snack?
Fast Fact: 25% of kids
are overweight and 75% of teenagers have already fat depots in the bloodstream
/ the veins.
After a fatty meal with
lots of saturated or worse trans fats, the bloodstream will be flooded for
hours in a row with blobby fats. It’s a CHAOS for our metabolism.
A lot of saturated fat makes us fat
100 Gr. Saturated fat holds
double as much calories then out of 100 gr. of carbohydrate from potatoes,
bread or fruits. This way it’s easy to eat quickly too many calories. Cheese,
butter and sausages (fatty ones) do not contain fiber and make you feel full only
when it’s too late already (the stomach doesn’t need to work hard on them to
get them into the digestion). This way it is simple to eat too much on a
continuous basis and rapidly it becomes too late. Each fourth child, that is
one in four, is now already too fat due to the intake of too much saturated
animal fats.
Every second German is
overweight (average in North Western Europe every third).
Fat people and people
that eat a lot of saturated fats are more likely to get diabetes, heart
attacks, high blood pressure, blood circulatory diseases, arthritis and other
blood related disease as well as other auto immune diseases.
Aerobics for Stable Animals
Our body was made to
eat different from what we eat now; the human being is a carnivore, meaning it
should eat from everything. Meat is important for the right intake of certain
vitamins like B12, however it holds more necessary components but has become
fatter and fatter. 100 years ago meat was a lot healthier and in the ice times
an animal would have put only 3% fat on the scale. Now due to the
immobilization in stables of animals this has risen to 20 to 25 %! This is
because it is easier to keep the animals in stables and get them on the right
weight faster then to let them graze in wide pastures. Game meat is however
more lean and contains less fat. On top of this is the feeding of animals based
on feeding them lots of omega 6 holding plants like corn residues and wheat products.
Through this the meat holds also more omega 6 fatty acids.
So it is better to
find meat from animals that have moved around in the fields or from game that
has lived in the woods then fatty pork meat or stable cow meat. The omega 3
fatty acids are available in wild plants and grasses which stable animals
rarely get to eat.
Game Meat Holds More Unsaturated Fat
Due to the eating
habits of game and animals living in the wild like getting natural foods in the
forests and fields, the meat contains more unsaturated fat. The omega 3 fats
from the plants they eat are in a higher percentage available in their meat and
make them healthier. Also due to the exercise they do the meat becomes leaner.
The meat fats are therefore different and hold more unsaturated fats.
Fast Fact: Nowadays we
have more saturated fats in the meat:
Wild Buffalo: Stable
Beef:
Total Fat: 3% 25%
Saturated Fat: 10% 20%
Saturated Fats Glue Our Transport System
Together
5% of Ten year olds in
North Europe show signs at that age already of bloodstream damage.
A person is as young
as the 240000 km of blood veins he has. By eating a lot of unsaturated fats the
veins are clogged at a rate of 2% a year. Its pure mathematics and a matter of
time to get to the results.
30 and 40 year olds
show now already signs of high blood pressure and chest pains, due to over
intake of saturated fats. The heart is put under extreme pressure like this as
it needs to pump harder and harder until it just stops. In the other extreme
some of the fat depots come loose and block the oxygen transport to the heart
completely (Heart Attack) or the brain (Stroke).
Half of all Germans
die from blood and heart diseases and digestive deficiencies, most of these
diseases were caused by eating too many of the wrong kinds of fat.
Transitional or Transient Fats
Hardened Vegetable Oils and Fats
These are artificially
solidified fats that the food industry has invented. They become hard through
the heating of the vegetable fats to temperatures from 15 to 240 degrees for
hours in a row. During this process a completely new fat molecule is produced;
the transitional fats which our body does not recognize. Afterwards these transitional
fats do not dilute anymore. These transient fats are having a longer shelf life
and are therefore used more in the food industry. These fats are simply put on
the packing of ready food products like sausages and choco-paste as vegetable
fats but in essence do they contain these transient fats that are even more
dangerous then animal fats.
Transient Fats are Killer Fats
In a Swedish study of
20000 men they found that the part that ate a lot of transient fat had a higher
risk of heart attacks of 39%.
Even with an intake of
only 2% more transitional fat two studies involving 700 older men and 80000
nurses have indicated that over a period of 10 respectively and 14 years of
eating 2% transitional fats a day made the chances of getting a heart attack go
up with respectively 29% for the men (10 years) and 36 % for the women (14
years).
It’s almost
unbelievable how these fats (an so little of it) can have such an impact on the
health.
Eating 2% more killer
fats increase the risk for a heart attack with almost a third.
No More Killer Fats
In order to live life
better and longer and healthier it’s not necessary to eat less fat but more of
the right fats. Just by eating less or NO killer fats one can easily sink the
chances of a heart attack with 50%. (No deep fried stuff or ready made sausages
and other composed foodstuffs)
By us humans nowadays
comes 40% of our calories intake from fats and oils.
Unsaturated Fats
Live Important Fatty Acids
Believe it or not
life’s building blocks are only 47 in number. These are: vitamins, minerals,
trace elements, amino acids and two fats: omega 3 (alpha-linol acid) and omega
6 (linol acid).
The last two are life
essential and cannot be produced by the human body; they need to come from food
intake. All other fats can be produced by the human body. The omega 3 and 6
fats are vegetable fats which are mainly found in green leafy vegetables, nuts,
seeds, grains.
Essential Fats are no Fuel
Omega 3 and 6 fats are
hardly used as energy sources in the human body. They are used for the building
of cell structures and membranes; they are building blocks for the brain, they
keep the nervous system conductive and they are used in the production of RNA
(messenger RNA) which are responsible for the blood-pressure control, the blood
consistency and flow ability, the control of the immune system and even in the
reading of the genes. Without these fats life would be impossible.
Omega 3 and Omega 6 are antagonists
O3 and O6 fats have
opposite activities in the body. Through the RNA one is responsible for the
blood pressure to go up, the other for the going down of the blood pressure.
It is therefore
important to have a healthy balance in the body of these fats. Problem is
nowadays not enough omega 3 is taken into the body.
To much omega 6 and not enough omega 3 fats
In the Stone Age and
thereafter the intake of omega 3 and 6 fats was equal or close to 1/1, nowadays
it’s at 20/1. This is simply due to the intake of more margarine, sunflower
oil, corn-oil, soy oil and vegetable oils in bakery products and less intake of
oils from fish, green leafy vegetables and nuts.
It should be minimum 5
to 1 and therefore the eating of nuts, linseeds, linseed oil, flax oil and
canola oil.
Not enough omega 3
fats and too many omega 6 fats make that the omega 6 will disturb by the
production of hormones.
Long life through Omega 3 Fats
Omega 3 fats are
healthy. It’s known that the Eskimos who eat 60% of fat and the people of Crete
who eat 10% more fat then the Germans…
The eating of wild
plants, vegetables, leafy vegetables, nuts, seeds and omega 3 rich eggs by the
Crete’s gives them a high intake of omega 3 fats. The Eskimos eat a lot of
fish. The Crete’s live the longest in Europe and have 20% less heart attacks
then the North Europeans. The Eskimos do not know heart attacks. Also the
Japanese that eat a lot of fish have one to five times higher life expectancy
in comparison with other industrialized nations. The right kind of fat (more
omega 3 and fewer omega 6) is important.
Good to know:
Omega 3 fats are good
for the arteries, sea-fish, walnuts, rape oil, canola oil, rape oil, flaxseed,
linseed, linseed oil, hold omega 3 fats. Less margarine and sunflower oil take
the omega 6 down.
The worst the balance
between omega 3 and 6 the more chance for heart attacks;
Land Omega 6 to Omega 3 Deaths through Heart Diseases
Europe, USA 20/1 40%
Japan 10/1 12%
Crete 4/1 4%
Eskimos 1/1 Unknown
2. Simple or MONO Unsaturated Fats
Olives the Liquid
Gold from the Mediterranean
A Greek uses 20 l of
olive oil a year, a German maybe half a liter…
Since thousands of
years, olive oil is the main fat and oil source in the Mediterranean. Olive
trees are seen as symbols of long life and health. To kill an olive tree is
like stealing a horse in the States.
Olive oil is
considered the healthiest fat source in the world. First cold pressed olive oil
is the best and has found its way to many gastronomical restaurants instead of
butter.
In the Mediterranean
there are 5 times less heart attacks then in Northern Europe.
Mediterranean Eating Habits
Only a fifth of heart
and artery diseases and half as much cancer which only a study in the years
70ies pointed out; this study went on for 25 years with 13000 men. Responsible
for these figures are a high intake of vegetables and fruits which lower the
risk for cancer and the intake of lots of unsaturated fats form olive oil and
less intake of saturated fats from meat and sausages. Even-though in certain
Mediterranean regions the intake of fat is 10% more then in North Europe still
the heart attack rates are still lower.
Olive Oil and a Healthy Heart
Olives are healthy
because:
-
Olive oil
holds different kinds of anti-oxidants and vitamin E.
-
Olive oil
has only simple unsaturated fats that in contrast to the multiple unsaturated
fats are more stable and oxidize more difficultly
-
Olive oil
can bring down the levels of cholesterol in the blood, specially the bad LDL
cholesterol
Natural Olive Oil Holds Many Natural Substances
Olive oil is the only
100% natural oil that is mass produced and comes only and 100% from plants.
The olive can be
pressed cold, the chemical products to get the oils out of the fruits are not
necessary.
Other oily seeds need
often more pressure (heat) and chemicals to get the oils out of the fruit.
The heat that is
caused by the pressing of these seeds makes that some of the natural products
disappear and that the unsaturated fats oxidize. Therefore is it necessary for
these oils to be refined afterwards to get rid of the oxidized materials and
the bad tastes. The best olive oil and the most natural oil in the world is
Native Extra Virgin Olive Oil that is won by cold pressing only, it is won 100%
without heat or chemicals.
In unrefined olive oil
there is an extra wealth of natural substances about 50, of which some PHENOLS
and Vitamin E, which are both very strong anti oxidants and that protect the
oil naturally of oxidizing.
Like This the Anti Oxidants Protect the Blood
Fats from Oxidizing
Oxygen is the catalyst
of oxidation. Free radicals attack everywhere in our body where oxygen is
available, like it the veins and there where oxygen is used for energy
production (muscles). It is therefore that anti oxidants like vitamin C and E
patrol there where the free radicals are in order to protect the body form damage.
The anti-oxidants vitamin E and Phenol from olive oil are very active in the
neutralizing of the free radicals in our bodies. This is the case not only for
the veins and arteries but also the whole body; nervous system, brain, cell
membranes, where the anti oxidants protect the unsaturated fats from oxidizing.
There are more then 50 different anti oxidants in olive oil and they all
contribute in the protection of the unsaturated fats in the body.
Special: How to Buy
Olive Oil:
Olive oil has got, similarly
as wine the typical taste of the region where it is coming from.
There are strong
European rules on olive oil production and quality:
-
Native
Olive Oil Extra (Extra Virgin Olive Oil): the best quality where only 1 gram
free-fatty acids per liter is allowed. Like with wine the fruits are taken very
well care of.
-
Native
Olive Oil: can hold up to 2 grams of free-fatty acids, native means that the
oil has not been mixed or further processed.
-
Olive oil:
Are refined olive oils, its lesser in quality as lot of natural elements get
lost in the refining process.
-
Olive oil
from rests (Pomace): is won out the rests from the first pressings through the
aid of chemicals and heat. This is the lowest quality and has nothing left from
the good olive oil anymore it contains chemical rests and has virtually no
natural elements anymore.
When buying olive oil
look for Extra Virgin Olive Oil from a first cold pressing.
Olive oil can be won
without adding heat during the pressing process, that’s why we are talking about
cold pressing, it’s important to know this as other oils from pulses and grains
need heat to get the oils out of them. Important is that heat will always
deteriorate the quality of the oil no matter what the producers says. The color
of olive oil depends only on the ripeness of the olives, which are green in the
beginning and dark violet to black when they are ripe.
Extra Virgin Olive Oil
is expensive due to the amount of labor that goes in the process of growing,
keeping the trees, collecting and harvesting the olives, selecting and pressing
the fruits, up to 80% of the labor is by hand. A mature tree will give only
between 3,5 and 5 liters of oil. Olives need to be harvested by hand in
sometimes difficult circumstances. Like with wine, the aroma and quality often
comes from where the tree was standing, how much sun it got and how much the
farmer cared about the trees and its fruits. All extra Virgin Olive Oils are
similar in the amounts of anti oxidants they contain and the amounts of
unsaturated fats they have.
To know where the oil
comes from should be checked from bottle to bottle. Similar to wine production
for olive oil are also DOC and ADC, this means that the oils come from a
certain region only and this region is protected by law. The oil needs to come
and be produced in the same area. They are more typical in taste as each region
has its own characteristics and kinds of olives. These oils can be even more
expensive as normal Extra Virgin Olive Oil as the production is a lot smaller
then the other olive oils.
Also visit: www.olivenoel-info.net
How to Keep the Arteries Healthy?
Only OXIDATED fats
clog the arteries!
Olive oil is very
stable and ideal for baking and pan frying. Mono unsaturated fats oxidize less
in the bloodstream then poly unsaturated fats.
Olive oil stays good
for years if placed in a cool, dry and dark place, and closed bottle with a
good cork or cap. Olive oils stay stable even under high temperatures. It will
hardly ever smoke or start stinking or becomes brown like the poly unsaturated
fats or the saturated fats.
Mono unsaturated fats
oxidize less easy under heat and light then poly unsaturated fats. Many poly
unsaturated fats oxidize already by little heating or under the influence of
light, like sunflower oil.
This makes mono
unsaturated fats healthier for your arteries then poly unsaturated fats as only
oxidized fats will clog up in the arteries and stick to the sides and
eventually block them.
In our body through
our normal metabolism a lot of free radicals are released in the bloodstream
that causes the poly unsaturated fats to oxidize rapidly, whereas the mono
unsaturated fats from olive oil don’t.
How Come these Fats in Our Arteries?
The blood fats are
transported through 240000km of veins and arteries. For this it needs fat
transport ships like LDL. An LDL holds about 3800 small fatty acids. Whilst in
transport these fatty acids are oxidized in the bloodstream through the free
radicals. To protect for this the LDL holds a lot of vitamin E. A lot of
vitamin E in the LDL helps to protect for oxidation.
If some of the fatty
acids of the LDL are oxidized and are dumped in the bloodstream the
eating-cells come into action and eat them away (they are keeping the
bloodstream clean) and this is the best scenario, however when there is not
enough vitamin E there is too much oxidation and there will be too much
oxidized fat particles in the blood, couple this to the fact that the
eating-cells can get saturated and deposit themselves on the arteries.
The result; the first
fat deposits set themselves on the arteries. On these deposits more and more
substances stay glued. This is the first step for arteriosclerosis.
Mono Unsaturated Fats are good for the Arteries
We can decide
ourselves how the LDL and its 3800 fatty acids are composed, by what kinds of
fat we eat; poly unsaturated fats are easily oxidized, mono unsaturated fats
are not and olive oil holds on top of that many anti oxidants.
Tip; How does Vitamin E protect for Oxidizing
in the Blood?
Poly unsaturated fats
(sunflower oil, corn oil…) are healthy as they keep the blood liquid and less
sticky; however they tend to oxidize easier. Oxidized poly unsaturated fats are
then bad for the arteries. To avoid too much oxidation the intake of vitamin E
can reduce the oxidizing process. A daily intake of 100 to 400 mg of vitamin E
will reduce the possibility of a heart attack with 35%.
Mono unsaturated fats
(olive oil…) also keep the blood flowing and less sticky, these fats also
oxidize less easy. Saturated fats without having been oxidized stick by
themselves on the arteries, they also make the blood cells sticky and the blood
less flowing.
How Does Arterioscleroses Happen?
1. Fat deposits from
saturated fats and oxidized fats
2. Only fat-particles
(LDL) with the protection of vitamin E are protected from oxidation
3. Fat particles (LDL)
without vitamin E oxidizes and deteriorates
4. Eating (cleaning)
cells eat the oxidized fat
5. Eating cells get
saturated and deposit themselves to the arteries
High Blood Fats,
More then 2 in 3 North Europeans is Affected
Mono Unsaturated Fats Help Cholesterol Go Down
Two thirds of North
Europeans have to high Cholesterol. The Mediterranean figures show less high
blood fat levels as they eat less animal fats and use more olive oil. One
simple way to reduce these blood fat levels is to change the diet: less animal
fats and more vegetables, olives, fish, nuts, olive oil and fruits.
Only by changing the
oil usage the LDL cholesterol can be lowered with 20%.
LDL Cholesterol Fat Transporters in the blood
and Depots
LDL fat transporters
transport the fatty acids from the liver trough the arteries to the cells, that
use these fatty acids as energy, building blocks for cell structure and different
base products. Each LDL transports up to 3800 fatty acids of which 1300
unsaturated fatty acids. LDL carriers contain cholesterol and other fatty acids
but in general are referred to as LDL cholesterol. These LDL transporters carry
all these different fats around and go to the receptors of the different cells
in order to deposit the fats. The cells are either saturated or full or they need
more fats. In the case when they are full (saturated) the LDL is not absorbed
by the cells and the fats stays in the bloodstream.
These leftovers could
become dangerous if they become to much and definitely when they oxidize in the
bloodstream. LDL cholesterol is therefore also called bad cholesterol as it
carries unsaturated fatty acids through the bloodstream that could easily be
oxidized and deposit itself on the arteries.
HDL A Necessary Cholesterol Vacuum Cleaner
HDL is the collector
of leftover cholesterol in the bloodstream. It is capable even of loosening the
LDL deposits in the arteries when this is still possible and make it to
excretion through the intestines. These loosened and deposited in the
intestines LDL deposits will easily be excreted when one eats enough fiber rich
foods.
Good fiber is
available in all non purified products, fruits like apples and whole wheat
products or crushed oats. Without the fiber in the intestines the cleaning
process from the HDL of the LDL in the bloodstream will seize as the
cholesterol will be again absorbed in the bloodstream and everything starts
from the beginning. The eating of fiber rich foods is therefore also important
for the automatic cleaning process of our body to be sustained. Up to 10% of
the bad cholesterol can be lost only by eating lots of fiber rich foods.
Important is to have a lot of HDL cholesterol.
All Cells Close, Too Much Total Cholesterol
The bad and good
cholesterols LDL and HDL make out the largest part of the total cholesterol in
the body. As of 200 milligram per deciliter blood, the cells in our body will
be all occupied for intake of fatty acids. The LDL for depositing fatty acids
and the HDL for the removal of trash (oxidized fatty acids, leftover LDL) are
at the peek of occupying all the cells. Above 200 mg/dl the leftover LDL will
stay floating in the blood stream. Here the unsaturated fatty acids inside the
LDL transporters can start oxidizing. Therefore the levels of total cholesterol
should not be more then 200 mg/dl.
LDL and HDL, the Balance is Important
Probably more
important then the 200 mg/dl is the balance between LDL and HDL cholesterol. It
is important not to have more then 4 times the amount of LDL then HDL as above
this level the HDL will not come to do their job anymore namely the taking out
of the leftover LDL and deposits. Even if the total cholesterol is on or below
the 200 mark, the balance of 1 to 4 if not maintained, can still cause heart
and blood diseases.
Saturated Fats Lower the Cell Deposit
Accessibility of the LDL
The cholesterol cell
deposit zones can also be occupied by animal saturated fatty acids. They cause
a blockade of the cell harboring zones and make for the LDL to stay in the
bloodstream. This mechanism is the one of the main reasons for the blood fat
levels to go up. Unsaturated fatty acids do not do this and therefore is it
better to replace the saturated fats with unsaturated fats in order to remove
the blockades and reduce this way the LDL with 30%.
Tipp:
In order to reduce
cholesterol drastically it is necessary to keep the cell intake zones free from
saturated fats as they clog up the intake system. They just block the cell
intake zones and nothing more. By reducing the intake of saturated fats and
instead eating unsaturated fats (that do not block the intake zones) one can
reduce the cholesterol levels in the blood drastically. It is not the cholesterol
intake from food that is the main reason for the LDL levels to be high, it’s
the intake of saturated fats that clog up the system that are the cause of
that.
Lower the Cholesterol
Made Easy:
Whole wheat and fiber
work wonders. By eating more fiber rich foods, fruits and vegetables the
chances to get a heart infarct or a stroke reduce. The fiber withholds the
energy rich substances to go directly in the blood-stream; they reduce the rate
at which this occurs. By doing so the values in the blood are also reduced.
Fiber rich foods, fruits and vegetables hold also many vitamins and protecting
elements, good for the body.
Oat-flakes and oats
hold dissolvable fiber products that studies have shown can reduce the
cholesterol with 10%. All whole wheat products, apples, fruits and vegetables
however, hold dissolvable fiber products that can reduce the LDL and the total
cholesterol levels in the blood.
Cholesterol Low Food Products
With cholesterol low
foods one can only reduce the cholesterol levels in the blood little. The
tables on the side of the boxes (another trick of the food industry to
influence our buying behavior) say in essence nothing about how your body will
reduce its cholesterol. The best way to influence the cholesterol levels is by
making the intake system of the cells free by reducing the levels of saturated
(animal) fat intakes.
Eat an Egg without Problems
Eggs have a very bad
reputation in the cholesterol debates; however eggs contain very important
vitamins and egg whites. The reality is (coming from a Harvard University study
involving 37000 men and 80000 women) that the eating of eggs did not increase
the risk for heart and blood diseases. It was the same for those eating an egg
a week or an egg a day. But its better to leave the fat bacon and the butter on
the bread away as it are exactly those saturated fats that increase the risk.
Anti-aging for the Blood-Circulation
A change of fat
intakes is necessary if one wants to keep the veins healthy and up and running
even in later stages of your life. Up to 10 years active and healthy life more
when you start sooner then later with a different diet a more Mediterranean
diet.
Live up to 10 Years Longer (or more)
Till now there was no
data on life expectancy when and condition of the veins and arteries if they
have been transporting blood with low fat levels for 30 or 40 years
A study of 80000 men
under 40 has been observed for 34 years, the outcome: if the blood cholesterol
stays lower then 200 mg/dl the life expectancy of those men was increased with
8, 9 years.
Two Thirds of North Europeans has too High
Cholesterol
Studies (with over
350000 people) have shown also that men with a cholesterol level lower then 200
mg/dl and with a low blood-pressure can live up to 9,5 years longer and women
up to 5,8 years longer. This longer living means still being fit and active and
this only thanks to a change in fat intake. The cause of bad blood fat levels
comes 80% from taking the wrong fats in.
Vegetable Oils Are Good To Reduce Cholesterol
An oil change in a car
after 200000km will also not help the car anymore. When the long lasting
effects of an oil intake started early will have serious impact on your health
and active life.
Cholesterol can be
reduced with lower fat intake but also through the eating of unsaturated fats
from vegetables and fish instead of saturated fats:
-
Eat just
little fat in general, but by doing so one does not only reduce the bad LDL but
also the good HDL, that works on the collection and transport to the intestines
of the leftover LDL.
-
Eat more
unsaturated fats from plants then saturated fats from animals
Unsaturated vegetable
fats reduce the bad LDL and leave the good HDL untouched. Mono unsaturated fats
and poly unsaturated fats equally have the same effect. Olive oil is however more
stable then other vegetable oils.
Blood fat Composition and Explanation
Total cholesterol:
Good or OK: 200 mg/dl
Border level: 240 mg/dl
To high: Above 240
Most North Europeans have
a total cholesterol level of 300 mg/dl. As of 240 mg/dl the risk of getting a
deadly heart attack is 3 times higher then at the normal level of 200. Over a
period of 35 years that could mean 8,9 years less to live and with level as
high as 350 mg/dl the risk for heart-attacks is catapulted eightfold.
LDL or transporters TO
the cells:
Every second North
European has to high levels of LDL, over 160 mg/dl.
Ideal: 100 mg/dl
OK: 130 mg/dl
Border level: 130-160 mg/dl
Bad: 160 and above
When one has got a
predefined genetic or running in the family problem with heart and blood
diseases, when one smokes, has high blood pressure, diabetes or is overweight
one should lower or have lower levels of LDL.
Persons with the above
risk factors should have LDL of fewer than 160. In case of multiple of the
above mentioned risk factors it should be lower then 130. In case of heart and
diabetes patients it should be less then 100.
HDL the cholesterol
vacuum cleaner in the direction of the intestines:
Low levels of HDL are
good for the balance between the different blood fats, however lower then 35
mg/dl would double the risk for heart and blood diseases.
Protective: 60 mg/dl
Border: 40-60 mg/dl
Bad: under 40
Balance between HDL
and LDL:
One to four is ideal.
Four times more LDL then HDL
Balance between total
Cholesterol and HDL:
Under 3.5 is ideal
4 is normal
Over 5 is bad
Calculate your own
risk factor:
Olive Oil Lowers LDL
Poly unsaturated oils
like sunflower oil have long been considered to de cholesterol lowering. This
is also true for mono unsaturated oils like olive oil.
Tipp to lower
cholesterol:
To eat very little fat
all together lowers lowers
bad LDL lowers Good HDL
Less saturated fat and
more poly unsaturated fats; lowers LDL Stable HDL
Omega 6
Less saturated fat and
more mono unsaturated fats lower LDL Stable HDL
The PARPADOX More Fat Less Heart Attacks
What will happen when
one would start changing 5% of the carbohydrates with fats? Well when taking 5%
of carbohydrates out of the food and replace it with unsaturated oils then the
risk for heart attacks is lowered with 20%.
Good to know:
12000 men were
followed for 15 years: in the Mediterranean are up to 5 times less heart
diseases due to the fact of eating olive oil
84000 nurses were
observed for 14 years; the risk for heart attacks was lowered with 20% when 5%
of the carbohydrates were replaced with unsaturated fats.
14 studies altogether
have found that olive oil of the best quality can lower the LDL cholesterol
with 20%.
The Latest News: Mono Unsaturated Fats Protect
Against Diabetes!
“Eat less fat and more
carbohydrates and still people become fatter and fatter…”
And more people start
to suffer from diabetes…by eating more carbohydrates and less unsaturated fats…
The solution: eat more
unsaturated fats and nuts; it will help lower the risk to get fat and to get
diabetes. Why?
The unsaturated fats
do not affect the blood sugar level like the carbohydrates do which are in fact
sugars. Carbohydrates from white bread, boiled potatoes and refined sugars are
absorbed in the blood VERY fast and make the blood-sugar level go up very
easily. The energy released in the blood this way needs to get a way out for
which INSULIN is responsible. It makes it possible for the cells to absorb the
energy (sugar) but also store it in between as fat, when the levels are too
high and the cells saturated. This fat is directly deposited in the areas
around the kidneys and the liver. This process is going rather fast and soon
the blood sugar levels will be lower again and the body will ask for more food.
As long as there is insulin in the blood no fat will come out of any cells.
The Latest News: With less hunger and a More
Stable Blood Sugar level
Whilst eating more
unsaturated fats makes for the blood sugar levels to stay more stable without
feeling hungry as the energy is diluted slower and steadier. Fat doesn’t affect
the blood sugar neither. This way will the pancreas not constantly produce
insulin to reduce the sugar levels in the blood, which when it does could lead
to diabetes.
The study with 84000
nurses has the answer how it affects the diabetes risk:
Those that ate 5% more
carbohydrates and lowered the intake of unsaturated fats with 5% increased the
risk for diabetes with 56%
So; practical tip:
Eat more nuts and
olives as snacks as they hold more unsaturated fats and give longer a full
feeling. Have more unsaturated oils like olive oil, they do not influence the
blood sugar level but give the same energy and lower the risk for heart and
blood diseases.
The Swedish Alba Oil
with a butter aroma is the best available alternative for butter. It contains 61%
unsaturated fat, 10 % omega 3 fatty acids and no cholesterol.
Positive Points from the Mediterranean Cuisine
It is all about the
fact that omega 6 poly unsaturated fatty acids (like sunflower oil) are less
stable and oxidize faster. So the intake of oils that hold lots of omega 6 fats
is bad as they will make the LDL cholesterol more unstable and make for it to
oxidize easier. The oxidized LDL cholesterol is exactly that kind of fat rests
that will glue on the insides of our arteries. It is therefore important to
take mono unsaturated fats, (olive oil) into the body as they are a lot more
stable and do not oxidize so easy.
The Four Plus Points
from a Healthy Diet:
-
Less
saturated fats all together as it will reduce the blocking of the LDL docking
zones in the cells. This way the LDL is faster absorbed in the cells and out of
the blood.
-
More mono
unsaturated fats from olive oil will lower the number of LDL transporters in
the blood.
-
The mono
unsaturated fats will stabilize the left over LDL so they will not oxidize so
fast
-
The amount
of natural substances and vitamin E from olive oil, nuts, fish and many
vegetables and herbs make for the LDL and the whole body to be more protected
from oxidation.
-
Mono
unsaturated fats on top of this lower also the risk for diabetes.
Medical Facts:
Mono Unsaturated Fats:
-
Oxidize
less fast then poly unsaturated fats, which is positive for the arteries as
only oxidized fats glue themselves on the inside of the arteries.
-
It makes
for the blood cells to stay coherent and not sticky
-
Higher
intake of mono unsaturated fats lowers the risk for heart and blood diseases.
-
It has a
working on lowering the LDL and stabilizing the balance between LDL and HDL
-
The HDL
stays the same or might increase slightly
-
Can
slightly lower too high levels of triglycerides
Some Olive and
Mediterranean Eating Tips:
-
Bruschettas
with olive oil, tomato basilica or olive paste
-
Marinated
olives in traditional ways from France, Italy, Turkey or Greece
-
Olive
Paste with any kind of added flavor, from garlic to sun-dried tomatoes
-
Avocados;
hold up to 70% mono unsaturated fats.
-
Nuts;
almonds and hazelnuts hold up to 70 to 80 % mono unsaturated fats
-
Pesto;
walnuts, lemon juice, garlic, basil. Walnuts are more worth then pistachio nuts
as they also contain omega 3 fats. All the other ingredients are very healthy
and hold many important substances like vitamin C, E and fiber.
Nuts; Small
Concentrated Food Packets
Nuts Have Lost their Attractiveness in the Low
Fat Hysteria…
Nuts hold everything
necessary for new life (a nut tree or bush), minerals, vitamins,
trace-elements, protein, and essential fats. No other food product has got
these necessary substances in such high concentration and pressed together as
nuts.
Nuts are very nutrient
and have been considered very important for many thousands of years. In China
they are part of the five holy alimentary-products. In many Asian cuisines they
are used daily in the preparation of food.
Nuts hold mainly mono
unsaturated fats and lots of vegetable substances that protect the fatty acids
of oxidizing.
Nowadays through the
ultra low fat hysteria and the media regarding this have nuts become something
for tree huggers and muesli fanatics. Low fat hysteria has called for the ban of
all what is fat. “No fat is the best” while it is nonsense… Unsaturated fats
are the best and the healthiest if they are kept as close as possible to the
environment where they come from.
Not for nothing were
nuts labeled: student food as they really are good for the brain and the
keeping going of the nervous system.
However what’s new is
that nuts are gaining again ground and are again considered supper foods
containing everything the body needs in one small tasty package.
Nuts without Lobbying
There is no pocket
filling patent for nuts, so no commercials are made about them, only produced
sugar holding and fatty products are coming on TV or in the radio. That’s why
nuts have gone out of popularity, they don’t bring enough…
Nuts however have been
investigated only recently and in these small packets are more then we would
have expected.
Nuts do NOT make FAT
On the contrary, nuts
give a full feeling for much longer through the protein content and the mono
unsaturated fats. The protein sends a full feeling message to the brain, so the
brain does not tell the body to eat more. The fibers release only slowly the
energy so that the influx of energy goes steady and not too fast and in a
constant stream. It takes hours before they are digested and keep at the same
time the brain fit.
This is in contrast
with the vicious circle of: sugar holding snacks or fast carbohydrate rich
foods that make the blood sugar level go up fast, for which insulin is needed
that takes the sugar too fast out of the blood, with which the blood sugar
levels go too much down again for which then again a sweet snack is needed or
fast carbohydrates holding foods… a never ending story.
A study with 34000
people has shown that nuts do not make fat on the contrary, those people eating
nuts were considerably less fat then the others!
Energy for the Nerves and the Grey Mass
Our brain consists of
60% out of fat. One third of this fat is omega 3 fats, which walnuts hold a lot
of. It’s exactly because of this omega 3 fats that the brain is speedy and
conductible.
Nuts Reduce Cholesterol and Heart and Blood
Diseases
Nuts do not have
cholesterol in them. On the contrary NO natural oil or product holds cholesterol.
It has also clinically proven that nuts help the bad cholesterol go down; this
is thanks to the natural substances especially the group called phytosterines.
Hemp seeds and walnuts
hold on the nut kingdom the most omega 3 fatty acids.
Nuts Hold the Best Unsaturated Fatty Acids
Next to these fatty
acids do they also hold vitamin E and natural substances which protect against
oxidation. This is when nuts are eaten naturally, when in oil form it is
possible that many of these substances are lost in the process.
Nuts; a Lot of Unsaturated Fatty Acids
Nuts have in essence a
perfectly balanced fat combination of which most are mono unsaturated fats and
almost no saturated fats.
Nuts Diminish the Risk for Heart and Blood
Diseases with 40 to 60%
In many studies it has
come out that the substances found in nuts have a special working against heart
and blood diseases:
Vitamin B and E
Phytosterines
Phenol
Selenium
Zink
Copper
Folic Acids
The protein Arginin
And the combination of
the mono and poly unsaturated fats
Some other substances
which are contained within nuts have not yet been investigated…
All these substances
help with the floatability of the blood, the protection against oxidation, the
diminishing of the bad cholesterol.
In a study with around
150000 participants it has come out that nuts reduce the blood and heart
diseases with 40 to 60%!
Group Time Risk with daily intake of nuts
80000 Women 14 years Down 41%
30000 Men 6 years Down 52%
35000 Women 8 years Down 67%
Nuts Reduce Heart Attacks – But How Do We Know
This?
It is in the time and
the amount of people in the groups that have been investigated where the answer
lies and how over time the food intake influences the health.
All eating and living
habits are drawn up for each individual in exactly the same way with exactly
the same questions.
If the scientists then
see that one segment has got less heart attacks and they eat on a daily basis
nuts even if they smoke, are thick or thin, drink alcohol or not, smoke or not,
or whatever, then we can say its because of the nuts.
As in these tests (and
different ones came to the same conclusion) over time, it has clearly come out
that the nuts kept on coming out as the source of less heart attacks.
Tip:
Nuts that taste bitter
have gone sour; the fatty acids have oxidized and are bad for the body.
Nuts should be kept in
cool places (even the fridge) in airtight and dark paneled containers as light,
air and heat and warmth help the fatty acids to oxidize. Especially walnuts
belong in the fridge for storage.
Nuts – Every Day
Nuts can be eaten at
all times of the day and many variant ways are there to enjoy them.
Nuts as snack, in
muesli or yoghurt for breakfast, as additions to certain dishes and especially
as taste maker in Asian food stuffs, many ways there are to eat nuts.
As pesto, roasted on
salads and sharp or spicy dishes, many many applications for nuts in the
gastronomy, and they can be used for sauces like peanuts in peanut sauce even
they can be drunk; nut-milk and in bakeries as powder form for cookies and
cakes.
3. Omega 6 Fatty Acids
Linolic Fatty-Acids-Rich-Vegetable
Oils – Too Much of the Good Stuff
We eat too much omega
6 fatty acids!
Poly unsaturated
vegetable oils are necessary for the body and are healthy;
In the commercial we
see a healthy couple pouring lots of sunflower oil over the salad, they are
happy and look very healthy,…the customer thinks: vegetable oil looks good-has
low cholesterol-is healthy. However too much omega 6 fatty acids; which only
came out of recent medical investigations show that they; can be harm-full for
our health.
Too Much Vegetable Oil Have a Negative
Outworking on the Tissue Hormones
Certain vegetable oils
consist mainly out of omega 6 fatty acids, which are indicated in the contents
as Linolic Fatty Acids. We eat nowadays 20 times more omega 6 then omega 3
fatty acids whereas the ideal would be 4 to 1, or even 1 to 1. A lot of
vegetables hold on a balance of 1 to 1 omega 3 and omega 6 fatty acids. In most
vegetable oils which are made from corn, sunflowers and thistle the balance
goes up to 120 to 1. The balance is important in the production of tissue
hormones.
Tip:
The balance between
omega 6 and omega 3 fatty acids is very important in the production of tissue
hormones. Even with an out of balance of 10 to 1 the production of tissue
hormones is reduced with 50%. The omega 3 fatty acids are stopped by the omega
6 fatty acids and at a balance of 20 to 1 the production of these hormones is
completely disturbed. Eat less omega 6 fat containing oils that’s already one
step in the right direction.
Influencing the Hormones
Just by the intake of
the right fatty acids one can influence the production of the tissue hormones.
From the production of the right hormones it depends whether the human body
stays longer fit and healthy or whether it will become weak and open for
diseases. Tissue hormones influence a lot of chronic diseases:
-
auto
immune diseases like rheumatisms, arthritis, lupus, coronary diseases,
psoriasis, allergies, asthma
-
depressions
and nervous diseases, Alzheimer and Dementia
-
Heart and
Blood diseases, high blood pressure, heart attack, sticky blood plates, artery
infections
-
Osteoporoses
In order to stay long
healthy and fit in body and soul it is important to reduce the omega 6 fatty
acids and this way stimulate the tissue hormone production, the so called good
EICOS, through eating more omega 3 fatty acids.
Eicosaniode – the Right Balance is Important
Even by just eating
food in different places and at home the intake of omega 6 is more then enough
as it is so widely used. Therefore is it important to reduce its use at home
dramatically and to watch out what oils to use in the preparation of food at
home. The most important is the balance between omega 6 and omega 3 fatty acids
in order to have a healthy production of tissue hormones. By taking away the
vegetable salad oils holding omega 6 fatty acids and replacing them with omega
3 rich oils like flax oil, walnut oil and Canola oil, Colza oil or rape oil it
is possible to bring the balance to 4 to 1.
Some sunflower seeds
are healthy; however our body is not made for the tons of vegetable oils
produced out of them.
The special cannabis
oil has got the perfect balance of 3 to 1 omega 6 to omega 3 fatty acids.
The rich in omega 3
oils are:
Oil Balance Omega 6 to Omega
3
Flax oil 1 to 4
Canola Oil 2 to 1
Cannabis Oil 3 to 1
Walnut Oil 4 to 1
Wheat Germ Oil 6 to 1
Eicosanoides – the RNA of our Cells
Eicosanoids are
molecules of the fatty acid metabolism normally released temporarily in
irritated tissue. There they act as inflammatory and wound healing factors by
activating specific surface receptors of cells and proteins which regulate gene
activity.
Eicosanoids or
our tissue hormones that cary the messages to our cells; are the regulators of
the blood pressure, bloot production, immune system and as mentioned above they
are active in inflamatory reactions. These eicos are active only for a very
short time but are nescessary to sustain human life. The eating habits
influence the production of these tissue hormones directly the intake of the
right fatty acids provide for the building blocks of these hormones.
Tip:
Visit: http://fett-falle.de/
Opposite Tissue Hormones From Fatty Acids
The
tissuehormones are responsible to give signals to the different cells in order
to activate or deactivate many different functions. The different building
blocks for these polarised hormones come either form omega 3 or omega 6 fatty
acids and in many cases are they used for exactly the opposite workings. If in
the case where the balance is 20 to 1 then one type of eicos is produced more
then the other and gets them out of balance. Over the years certain chronic
diseases can be the result:
-
An
open wound needs to be closed, the tissue hormone number 2 made from omega 6
fatty acids is made that makes the blood thick and the wound closes, however
too much of this hormone makes all the blood too thick and the blood doesn’t
stream so good anymore.
-
The
same hormone increases the blood pressure, this is ok in certain situations
like stress, however a constant increased blood pressure is unhealthy if there
are not enough eicos number 3 from omega 3 fatty acids that regulate the blood
pressure down.
-
The
eicos 2 activate the immune system and tell the attack cells to get rid of
infected cells, however if this hormone is too much produced it will risk the
immune system to go into auto immune diesease and have the risk of causing
astma and allergies in which case the immunesystem turns agains the own healthy
cells. This in turn can lead to rheuma, artritis, asthma, psoriasis and lupus.
The omega 3 fatty acids which make eicos 3 reduce the activity of the immune
system.
Good To Know:
From the
vegetable fatty acids the body produces (indirect intake) the longer fat
molecules AA from omega 6 and EPA from omega 3, they are the direct building
blocks for the tissue hormones.
From other
foodstuffs (direct intake) comes AA from meats and EPA from fish.
From these two
substances are produced the tissue hormones or eicosanoides which have
different and opposite workings. In the case one eats too much meat and oils
containing omega 6 fatty acids the production of omega 3 eicos is reduced and
in a balance of 10 to 1 even cut in half. This leads to chronic diseases.
Essential Fats
Diagram:
Omega 6 Fatty Acids Omega
3 Fatty Acids
Linolic Acids Alpha
Linolic Acids
Corn Oil, Thistle Oil,
Sunflower Oil, Flax
Seed Oil, Walnut Oil, Green Leafy
Margarine, Deep-fry
Oils Vegetables,
Canola Oil
AA EPA
Meat, Eggs, Cheese,
Pork Fat Fish,
Seaweed
Pig liver, liver
sausage
Eicosanoids 2 and 4 Eicosanoids
3 and 5
Thinning of the
arteries and veins Opening
of the arteries and veins
To make higher the
blood pressure to
lower the blood pressure
Make thick the blood Make
thin the blood
To influence the
infection to
stop the infection
Activate messenger RNA
and the Immune System Stops
the Immune System and the Messenger RNA
Fats and Eicos – the Metabolism - the program
of the Evolution
One can not expect
with an altered fat intake of 20 to 1 omega 6 to omega 3 fatty acids for the
RNA and hormone system still to work properly. The necessary fatty acids are
therefore more then just calories they are directly influencing the health and
wellbeing of our bodies. During the evolution the balance has been around 1 to
1 or 1 to 4. It has never been 20 to 1; our bodies are not made for a high
intake of omega 6 fatty acids. The building blocks of the tissue hormones are
AA and EPA, AA is available in meat and EPA in fish; moreover is it then
important to eat regularly fish instead of meat. The Japanese due to their high
intake of fresh fish have the lowest heart attack rates in the industrialized
world; they also have the highest life expectancy and the lowest amounts of
auto immune diseases and arthritis.
Omega 6 Vegetable Oils Do Not Diminish the Risk
for Heart attacks
As long believed would
the use of vegetable oils reduce the blood fats and with that the risk for
heart attacks, however recent studies have shown two bad aftereffects of omega
6 fatty acids:
-
They have
a bad influence on the tissue hormones
-
They are
not stable in the bloodstream like mono unsaturated fatty acids from olive oil
It are exactly these
rancid oxidized fatty acids the LDL that deposit themselves on the inside of
the arteries and cause them to get blocked.
The more omega 6 fatty
acids the more the LDL transport ships can get rancid and oxidize. With olive
oil the blood fat particles stay a lot more stable.
As an example there is
the country of Israel that has the highest intake of omega 6 fatty acids in the
world, 8% more then the US and 12% more then in N Europe. Israel has a very
high heart attack rate while it is a Mediterranean country. 300 Km further in
Crete where a lot of olive oil and omega 3 fatty acids from fish are eaten the
rate is 5 times less. And by the old Cretans that eat still very traditionally
the rate of heart attacks is even 20 times less.
Omega 3 fatty acids;
ensure a good balance in the tissue hormones
Olive oil ensures the
stability of the blood fats.
Vegetable Oil in the Media and Commercials
Till now the working
of vegetable oils and in particular the Linolic fatty acids from vegetable oils
(omega 6 fatty acids) has still not been proven to have a good effect on the
heart and blood diseases.
The balance between
Omega 6 and 3 should be maintained at a level of max 4 to 1
Omega 6 fatty Acids
Short:
-
Linolic
acids are essential fats and necessary or our cells
-
Linolic
acids is a building block for the necessary tissue hormones
By too much intake:
-
Influence
the tissue hormones negatively
-
Prevent
the use of omega 3 fatty acids
-
Renders
the blood fatty acids open for oxidation
-
Works
Inflammatory
Influence on the blood
fats:
Good: diminishes
the bad LDL
Bad: In large quantities can also
diminish the good HDL
AA (Arachide Acids)
the Meat Connection
Poly arthritis finds
its source in the way how the own immune system starts to attack our own healthy
cells and causes them to get infected. These diseases are called auto immune
diseases. The food intake is a direct source of these kinds of diseases; the
Eskimos that eat hardly ever meat don’t know Rheumatism or Arthritis. The
question is why? The answer is simple: the fats that meat and fish contain.
Change More Often For Fish
Meat holds a lot of AA,
an omega 6 fatty acid. AA is the direct building block for the bad infection
developing tissue hormones. For almost all auto immune diseases these hormones
are too high. Fish on the other hand hold a lot of omega 3 fatty acids out of
which the good tissue hormones are made.
Auto immune diseases
can be easily avoided through the intake of more omega 3 fatty acids. Chronic
diseases are influenced through the long time intake of omega 6 fatty acids in
too high quantities. What’s new is that by Arteriosclerosis, the thickening of
the arteries, the tissue infections play a role also.
4 Million Germans Have Rheumatism
The most typical form
is Poly arthritis where the joints and knuckles are infected. This causes a lot
of pain, swelling of the joints, difficulties in taking up things and moving
normally around. 2500 years ago did Hippocrates already state that there must
be a link between what we eat and the diseases we get, including Rheumatism.
It’s only recently that this scientifically has been proven! Even though that a
lot of Rheumatism patients complained from more pain and infections after
having eaten meat and other products containing a lot of AA or omega 6 fatty
acids. For this they would get then painkillers and other tablets that stop the
infection messenger RNA.
Nowadays we know that
the AA in meat is the direct building blocks of the infection influencing RNA.
But also linolic acid from vegetable oils is changed in the body to AA fatty
acids which are also used in the production of infection influencing tissue
hormones. Especially oils from corn, sunflowers and thistles are high in
linolic acids.
For auto immune
disease patients, like rheumatism it is therefore better to avoid meat and
vegetable oils containing lots of linolic acids, this way also gives the omega
3 fatty acids to get to work better.
Fish Oil – Block the Production of Bad Eicos
The best way to reduce
the production of tissue hormones from AA is by eating a lot of fish, fish oil
capsules, and Flax seed oil, especially the high concentrated fish oil capsules
with omega 3 – fat EPA- the direct building block for the infection blocking
hormones.
By changing the diet
this way, the production of bad infection influencing tissue hormones, can be
reduced with 90%.
For rheumatism
patients, a doze of 2 to 3 grams of fish oil is used in therapeutic treatment.
Less AA from meat and
vegetable oils and more EPA from fish and flax oil is the best strategy against
and in the treatment of rheumatism and other auto immune diseases.
The Cells- The Fat Stocks Warehouses For The
Tissue Hormones
The process for the
omega 3 fatty acids to get effective after having been eaten is rather slow;
they first need to rebuild the cell structures and composition, and then it
takes time for the omega 3 to group and get to the right places in the cell
membranes and have pushed out all the other fatty acids. The cell membranes are
the warehouses for the tissue hormone production. This whole process takes up
to a couple of months until the right amount of omega 3 fatty acids is
available and only then will the tissue hormone production change. This is why
a good balanced diet with the right intake of the right substances is best when
it is started early and maintained throughout the whole of the life!
Eleven Studies Verify Less Pain From Arthritis
Still some years ago
doctors argued that something could be done about poly arthritis through a
different food intake. Eleven separate studies have been conducted and it has
been found out that fish oil capsules reduce the pains in patients with Poly
Arthritis. For a period of 3 to 6 months the patients were given fish oil
capsules or olive oil capsules without the doctors or the patients knowing what
was what, in order not to influence the patients. The olive oil did not
influence the tissue hormones, so there was no difference with these patients,
but with the patients that got fish oil remarkable changes occurred: less stiff
in the mornings, better grip, less swollen joints and less pain. The medication
for these patients could be reduced after 3 months of taking the capsules.
Do the test:
Too much AA or not?
Do you eat a lot of
products from animals?
Do you eat a lot of intestines,
sausages, red meat?
Do you eat a lot of
fatty milk products?
Do you eat a lot of
linolicacid rich oils and margarines with lots of AA?
People that should
lower the AA intake
Are you suffering from
heart – blood – metabolism diseases?
Do you have too high
blood fats?
Do you have an auto
immune disease like arthritis, rheumatism or the likes?
Margarine or Butter?
More Commercial then Working
Margarine in the old
days was more like this rancid fat mix that looked like butter. Nowadays still
too much margarine is eaten, hence this chapter.
Margarine BEFORE:
The 60ies, 70ies were
the flower periods for the margarines; it was invented in the 20ies as a rancid
tasting fat that could be held good for days and weeks in the trenches for the
soldiers. The rancid taste comes from the hardening of poly unsaturated fatty
acids in a process where the oils are heated for hours in a row at temperatures
of 220 degrees and above. The rancid taste does not disappear completely anymore.
The leftover chemically and physically changed mass is past able and can hold
for weeks. Under the pressure of the cholesterol hysteria and the
commercialization of this product came on the 50ies the margarine on all
tables. Margarine found its way on the school bread of kids and was used even
to fry food in, herewith oxidizing the last poly unsaturated fats in it. On top
of this withheld the margarine from this era up to 40% of very damaging trans
fatty acids or transitional fats. These transitional fats are actually worse
then the saturated fats from butter, whereas it should be healthier and replace
butter. Our bodies do not need these transitional fats, in fact it doesn’t
recognize them as they are new fat molecules altogether. They increase the risk
for diabetes and heart and blood diseases; they increase the LDL cholesterol (sticky)
and lower the good HDL cholesterol (garbage removal). No other fat is therefore
more fatal in its applications. Still nowadays these transitional fats are
available in many products at high percentages. The Harvard study with the
80000 nurses showed that even with an intake increase of 30 grams a day the
heart attack ratio went up with 50%!
Only in the 80 became
the knowledge that margarine not only tastes worse then butter it is also more
damaging then butter. Back came the butter and the oil. So the food industry
had to think of something new.
Margarine NOWADAYS:
The difference in
taste between margarine and butter has disappeared. They taste very good
nowadays. More important has the % of transitional fats been reduced. Some,
good margarines have been produced differently and hold only 5% transitional
fats. The harder the margarine the more transitional fats it contains. In diet
margarine and reform margarine there are no transitional fats at all anymore. These
special un-solidified margarines taste also the best.
Un-solidified
vegetable margarines are healthier then butter:
-
they
contain a third of the saturated fats then butter, which is the main point
-
they
contain no cholesterol
-
they
contain 10 to 20 times more unsaturated fats then butter which lower the LDL
cholesterol
The recent margarines
from olive oil and omega 3 oil have become better food products. They contain
less omega 6 fatty acids.
Good to Know:
Saturated Fats / Mono Unsaturated
Fats / Poly Unsaturated fats / Transitional fats / Cholesterol
Butter 69% 24% 3% 4% 249mg
Vegetable
Margarine 30-40% Depends
on 25-49% 2-19% /
For Baking Producer/Brand
Vegetable
Margarine 25-35% Depends
on 25-49% 2-6% /
Producer/Brand
Diet
Margarine 20% Depends
on 50% 0% /
Producer/Brand
The Way Liquid Oils Become Solid – How Many
Changed fats do you Want?
To eat wholesome foods
that have been the least altered is the best for a good diet!
The food industry has
got laboratories where the natural food molecules are taken apart and under
chemical processes are put back together. So how much of this does you want to
have?
There are three
methods to solidify the natural vegetable oils:
One result is always
the increase in solid saturated fats to unsaturated fats, the oils.
Method 1: The WORST
method
The oils are only
partly solidified. Through the hardenings process (high heat over very long
periods of time) are unsaturated fats turned into saturated fats. Even if the
oil before the process contained 60 to 80 % unsaturated fats after the process
there is only 25 to 50 % left of it. What is not controllable is the amount of
new chemical fat molecules that are formed through the heating process. Amongst
these the killer transitional fats and other unidentified new fat molecules.
Method 2:
In this method the
chemical composition of the fat molecules is altered in order to render the oil
solid.
The whole fat
molecules are taken apart and put together again in different combinations.
Saturated fats are added and the melting point is increased. These way new
molecules are created that our body does not recognize. Any side effects are
not found yet, however the oil is still chemically altered. Almost all
margarines in the supermarkets are made this way if they are not hardened.
Method 3:
Here the solid effect
is reached by adding to solid palm fat vegetable oils. It is the most natural
method of the three. This margarine also called reform margarine can never be
hardened or made by the second method. The oils and their composition is not
touched and stays the same.
The Right Way to Buy Margarine
Margarine with lots of
poly unsaturated fatty acids is NOT suitable for frying and baking, they will
get black, start to stink and smoke and oxidize. Oxidized fats are instable and
will in the bloodstream affect other fat molecules and render them also
unstable after which they will oxidize easier. For baking and frying the
industry has got so called mass produced margarines that are so much altered
that the melting point lies very high. They contain a lot of saturated fats and
are very hard; indicating they contain a lot of transitional fats. Till 1994
the part of these transitional fats was still up to 30 % which is now brought
back to 5%.
Vegetable margarine:
Read the label on the
container: partly hardened margarine we buy NEVER. The process needs to be
indicated, otherwise when not it will always be one of the bad methods
mentioned above. All vegetable margarines have only omega 6 fatty acids in them
which disturb the tissue hormone production.
Diet Margarine:
Needs to contain more
then 50% of poly unsaturated fats, no transitional fats are allowed and in
comparison with butter only a third of the saturated fats and 10 to 20 % poly
unsaturated fats more. She has not been hardened; it is made through molecule
changes or by mixing in natural solid palm oils. This margarine contains too
much omega 6 fatty acids and hardly any omega 3 fatty acids; 100 to 1.
Reform Margarine:
A past able emulsion
of natural oils and fats without any chemical reactions or heat, making that
there are no changes to the natural oils. Also no conservatives or colorants
but it contains still too much omega 6 fatty acids.
Full Margarine:
For bio freaks are
made with the best oils from cold pressing without any chemicals for aiding the
extraction of the oils, also the seeds or oily fruits used are bio products.
Hard margarines are
just simply bad, they are even worse then butter. For baking would be the best
to use olive oil or Rape oil.
The Increasing or
Decreasing Effects of Different Fats on LDL Cholesterol:
Decrease:
First: natural fatty
nuts like walnuts: decrease LDL
Second: vegetable oils
Decrease LDL
Third: dietary
margarines, but they still hold more saturated fats then the oils they are made
of
Neutral to Bad:
Fourth: Partly
hardened margarine with about 6% transitional fats have little positive working
Increase:
Butter: worsens the
veins and blood fat composition through the saturated fats
Margarine for baking:
full of transitional fats and saturated fats change the blood fat composition
negatively and are even worse then butter.
More Omega 3 Fatty Acids and More Mono
Unsaturated Fats
The worst point about
margarines is the high content of omega 6 fatty acids; some with a balance of
60 and 100 to 1. The ideal margarine would hold more omega 3 less omega 6 and
more mono unsaturated fats. Olive oil mono unsaturated fat decreases the blood
fats, same as other vegetable oils, however it has two advantages:
-
it does
not influence the tissue hormones
-
it is very
stable in the arteries and veins and does not oxidize as fast as omega 6
Modern Margarines – Omega 3 Margarine: the Best
Choice
“Vita quell” omega 3
margarine contains omega 3 fatty acids from seaweed, rape seed oil and flax
oil. The balance omega 6 to 3 is 5 to 1; it contains more mono unsaturated
fats.
Olive Oil Margarine- the Mediterranean on the
Table
“Olima” von Eden and
“m’Olivo “from Vita quell contain 50 to 60% mono unsaturated fatty acids from
olive oil. They contain vitamin E which keeps the blood fats stable.
100 gr. m’Olivo
contains 80 mg. vitamin E, that’s 10 times more then olive oil itself.
Rape Oil Margarine – The Ideal Fat Combination
The ideal fat
combination: 60 to 70% mono unsaturated fats, 7% omega 3 fatty acids, in fact
the same combination as the Cretans. This margarine is already quite popular in
the US and Australia, N Europe will follow soon.
Margarine with Phytosterine – Vegetable Products
against High LDL
Becel Pro Active
contains only 50% fat then normal margarines and has a balance omega 6 to 3 of
7 to 1 on top are phytosterines added natural substances that can reduce the
LDL with 10 to 15%. Phytosterines are available in many nuts. They make for
less absorption of cholesterol in the body.
Butter or Margarine – The blood Fats Thank You
20% of the saturated
fat intake in N Europe comes from butter. Just by eliminating the butter we
reduce the intake of saturated fat by 20 %. If on top of this we do not replace
it with margarine but other pastes or olive oil it becomes even better, low fat
cream cheese or pesto.
Up to 11% can the bad
LDL be decreased, just by changing from butter to a good margarine.
In over 20 studies on
the use of butter and margarine by men it has come out that the use of
margarine can reduce the chances for a heart attack by 10%.
Margarine- More Commercial then Effect
10% is not a lot in
comparison to the 30 to 40% of effect on the reduction of heart attack risk that
can be reached with the intake of vitamin E, nuts, fish, omega 3 oils. Only by
eating daily walnuts the risk can be reduced with 30 to 40%. By adopting
Mediterranean eating habits the risk can even be reduced to 70%. The effect of
margarine on the heart and blood diseases has been highly exaggerated by
advertising. The main plus is margarine reduces the intake of saturated fats
then butter. The thing is that margarines are still not natural products and a
lot in the processing of these margarines on natural substances is lost. With a
lot of advertising tam-tam it is then put back inside.
Best thing, no butter
or margarine at al, use olive oil to dip the bread and to bake, use other
different oils for salads and dressings, it’s a lot healthier then all this
chemical mixes whatever the media says.
Mediterranean Eating Habits - A Lot More
Successful
Olive oil, olive
paste, pesto, hummus, nut-paste, avocado crème, low fat cream cheese are all a
lot better then any margarine or butter.
4. Vegetable Omega 3 Fats
Alpha – Linolic
Acids of Which the Body Needs More
In the village of
Campodimele, people live the longest in the world. There are more people above
80 and even 90 and even people above 100 years then anywhere else in the world.
In N Europe people (men) have a life expectancy of on average 74 years of age.
On the isle of Crete
there are also very big amounts of long living people and they have the lowest
heart attack risk rate in Europe, So is it the genes, the sun, the nice
relationships with the family and friends, is it the easy going life?
The genes it is not as
the descendants that left for the cities in N Europe and started eating and
drinking like there got as much problems as the other N Europeans with heart
and blood diseases.
Studies have pointed
out that the only grounds for this phenomenon is the food intake.
Olive oil, fish, good
bread, lots of fruit and vegetables, olives and nuts and the intake of green
leafy vegetables as-well as red wine are all parts of the diet in these areas,
supplying it with the right mono unsaturated fatty acids, alpha-linolic acids
and lots of natural substances and anti oxidants, whereas the N Europeans take
in to their bodies very different things, influencing this way the sensitivity
for cancer, heart and blood diseases and diabetes.
Cretans Hardly Know Heart Attacks
In the blood particles
of the Cretans it came out that they hold a lot more omega 3 fatty acids. These
omega 3 fatty acids come from green leafy vegetables, wild plants and herbs and
from meat and eggs of animals that have not been fed in stables but have been
wondering around in the fields and woods.
The omega 3 fatty
acids from fish and seaweed are the reason why the Japanese know so little
cases of heart attacks. The Japanese also eat omega 3 rich rape oil and soy oil
that also has a higher omega 3 content.
The Lyon Heart Study: 74% less Heart Attacks
If it’s not the genes,
the stress less life, the climate, then it must be the food intake, and exactly
that was tested, the Lyon-Heart-Study was conducted and the results let the
pharmaceutical industry flabbergasted.
606 patients, who had
suffered already a heart attack, took part in the study. They were divided into
two groups. The one group continued to eat the normal regular N European food
whilst the other group changed the food intake to a Mediterranean one with more
fruit and vegetables, more olive oil, fish and rape oil, rape oil margarine.
Only four years later has the second group already 74% less deaths due to heart
attacks then the other group, such a difference was never before recorded in a
heart and blood study. Blood fat reducing medicines on average reduced the
death rate by heart attacks only by 22 to 24 %.
Mediterranean Eating Culture Healthy and Tasty
Even in people that
have already blood and heart diseases the Mediterranean eating habits show a
positive impact. Most patients of the second group did not change back to the N
European eating habits after the testing period.
Mediterranean Eating
Habits – Less Killer Fats, More Good Fats
The fat intake from
the test was altered in the Mediterranean fat intake. The patients were given
good, healthy fats instead of killer fats. Fit with Fat! The exercise existed
in changing the wrong fats to the right fats and not necessarily less fat.
This way the food was
changed:
-
80% less
omega 6 rich vegetable oils
-
Less AA
fatty acids from meat and sausages
-
7% more
omega 3 fatty acids through oils like rape oil
-
Less
saturated fats; less meat, sausage, cheese and completely taken out were;
butter, cream and rich milk products, instead more light feathery birds,
chicken sausages and light milk products
-
Only olive
oil and rape oil, both consist of 70% mono unsaturated fatty acids and butter
was changed with rape oil margarine
-
More fruit
and vegetables
-
More
cereals and fiber rich food products
The way Mediterranean Food Works
Good to know:
Mediterranean Effects What to
Eat?
Food – Health Factors
Less Saturated Fats Decreases the bad
LDL Less Meat, Sausage, Cheese,
Cholesterol
Butter
Less Omega 6 Fatty
Acids Less Bad Tissue
Hormones Les or no Linolic Acid rich
From
Omega 6 Fatty Acids Vegetable Oils
The
Blood fats are less
Vulnerable
for Oxidation
More Mono Unsaturated
Fats Reduces the bad
LDL More Olive Oil
Rape Oil
Cholesterol,
Renders the Nuts
Blood
fats more stable against
Oxidation
More Omega 3 Fatty
acids Renders the blood
more More Flax Oil, Walnut Oil,
Liquid
and less sticky, Hempseed Oil,
Rape Oil
More
good tissue hormones and Rape Oil
Margarine
Less
Infection Messenger More Leafy Green
Vegetables
RNA
from bad tissue More Fish
Hormones
More Fiber Reduce
bad LDL More Whole
Wheat Products
Cholesterol Vegetables and Fruits
Unrefined
and Unpeeled, Sometimes raw
More Vitamins, Natural
Protect the blood
fats from Whole-wheat products
Substances,
Spore-Elements Oxidation Fruits and
vegetables
Omega 3 Fatty Acids – We All Need Them
In the
Lyon-Heart-Study the patients did have blood and heart diseases, however when
tests were done by 76000 healthy nurses the findings were astounding; the
change to alpha linolic acids was very successful. The omega 3 fatty acids came
from soy oil in mayonnaise and from dressings with omega 3 rich oils. After 10
years to conclusion was a reduction in heart attacks of 43% for those that used
the most omega 3 fats from Alpha-Linolic Acids.
Alpha-Linolic Acids – Where to Find?
Our eating habits have
changed so much that we do not get a natural intake from omega 3 fats anymore,
most products have gone out of fashion or have disappeared entirely; nuts, wild
plants and fruits, meat from game (not from the farm), wild sea-fish ( not
cultivated), green leafy vegetables. Because of this extra omega 3 fatty acids
need to be added to the normal food intake of nowadays, if one does not have
the means to change the own eating habits. The easiest way is through the
consumption of flax oil. It is pressed from flax seeds and holds the most
Alpha-Linolic Acids.
Walnuts and Rape oil
are also very good sources.
Good to know:
Alpha-Linolic Acid
Rich Balance
Omega 6 / Omega 3
Food Stuffs (mg per
100g)
Flax oil 55300mg
(Dutch: VlasZaadOlie) 1
/ 4 Pure omega 3 source
Flax seeds 16400mg 1
/ 4 THE best source of omega 3 and natural substances
Rape Oil 8600mg
(Dutch: KoolzaadOlie) 2 /
1 The IDEAL OIL; high concentration of mono
unsaturated fats and omega 3 fat
Hemp seed oil 19000mg
(Dutch: HennepzaadOlie) 3 / 1 Has been
in use for 100rds of years and has a
very nutty taste
Walnut Oil 13400mg
(Dutch: WalnotenOlie) 4 / 1 The pure taste maker
Walnuts 7000mg 4
/ 1 Potent package holding: anti-oxidants, vitamins, minerals, omega 3 fats
From
all nuts they hold the most omega 3 fatty acids
Wheat Germ Oil 8900mg
(Dutch: Tarwekiemolie) 6 / 2 The oil
with the most vitamin E, ideal for good
stability of the unsaturated fats
Soy oil 7600mg (Dutch:
Soya Olie) Good
source still for omega 3 but too much omega 6, Rape oil would be better
How to Keep the Cell Walls Fit and Healthy?
Blocked Cell Membranes and the Transport of
Sugar
The transport of sugar
in the cells will tell us how important it is to change the oil intake; the
cell walls are constructed of many different fats. When there are too many
transitional fats, saturated fats and sticky solid fats in the cell walls, the
transportation in and out of the cells becomes more and more difficult because
of this burden.
The nicest example is
sugar. When the sugar cannot be absorbed in the cells the blood sugar level
stays too high, if this stays on for a long period of time one can get diabetes
or sugar disease. The hormone insulin regulates the sugar transport and the
absorption of sugar in the cells. The latest research has found out that it is
a lot easier for the insulin to anchor on the cells if the cell walls consist
more out of fluid, permeable, unsaturated fats are in the cell membranes. The
insulin job is rendered very difficult when the cell membranes hold too many
saturated, cloggy, thick fats. This causes the overproduction of insulin in
order to do the same job. The pancreas needs to produce too much insulin on a
long term basis and can become sick, this is when diabetes develops.
Unsaturated Fats against Diabetes
The positive influence
of unsaturated liquid fats in the cell membranes on the function of insulin is
the reason why two separate studies come to the conclusion that the diabetes
risk is decreased when more liquid (unsaturated) oils are used in the food.
One study showed that
by 35000 women the risk for diabetes was reduced by 20% when eating more
unsaturated fats. And by the 84000 nurses it has come out over a period of 14
years that the diabetes risk was reduced by 25% when using a lot of unsaturated
fats. Those that kept one eating a lot of transitional fats had an increase in
the risk for diabetes of 35%.
Olive oil and rape oil
are ideal to keep the 70 billion cells we have fit and healthy and permeable!
Oil Change and Diabetes
In the study with the
85000 nurses it was possible to measure the impact of an oil change.
Only 2% less
transitional fats (thick blubber) changed with 2% more liquid unsaturated fats
brought back the risk for diabetes with 40%. And if only a bit of the saturated
fats from animals is diminished and exchanged with unsaturated fats the risk is
brought back to 35%. So get rid of the butters and margarines full of
transitional and saturated fats and eat more unsaturated fats from olive oil,
rape oil etc.
Good to Know:
Unsaturated fats
diminish the risk for diabetes.
Participants/ Time Frame Less
Diabetes Risk
Study
35000 Women 11 years 20% less risk for the
ladies that ate the most unsaturated fats against those
That
ate the least unsaturated fats
84000 Women 14 years 25% between those that ate
the most unsaturated fats
and those the least unsaturated
40%
Reduction in risk when 2% transitional fats
Are
exchanged with 2% unsaturated fats
Health Info:
The effect of omega 3
(Alpha-Linolic Acids)
-
Holds the
building blocks for the good tissue hormones
-
Is
effective in the blocking of infections
-
Renders
the blood more liquid
-
Reduces
heart and blood diseases
-
Makes the
cell membranes more permeable and transport active
-
Reduces
the risk for diabetes
Influence on the blood
fats
-
Reduces
the bad LDL
-
Leaves the
good HDL untouched
-
Reduces
Triglycerides
The Fat Content on the Food Labels tells us
nothing
It tells nothing about
the quality of the fats inside of the food. What is important is to know
exactly which fats are inside of the product.
Hemp Seed (Cannabis Seed) Oil – Omega 3 Fatty
Acids from the Oldest Cultured Plant
The cannabis plant has
been known to man for may 1000ds of years and was used in the medicinal
industry from China to Germany. The psycho-active substances only come from the
blossoms and not from the seeds. The balance omega 6 to omega 3 fats is 3 to 1
and therefore is one of the top oils holding omega 3 fatty acids.
Hemp is a nut not a
seed actually and the oil has a very nutty taste to it.
As the oil oxidizes
easily it is best kept in a dark bottle in the fridge. It is good as dressing
or as an addition to hot dishes and is not good for baking or frying.
Special: An Oil Change
that Does Good to the Body; Flax Seed Oil:
Omega 3 Power
Complement for Every Day
One teaspoon of Flax
oil a day is sufficient to cover the daily intake of Alpha-Linolic Acids, of
which we all need daily a bit more. The human body needs the Alpha Linolic
Acids, these building blocks out of which the EPA is produced in order to
produce the right kind of tissue hormones.
In fish is this EPA
directly available. From 11 g. of Flax Oil, the body can produce 1 gr. of EPA.
After using the oil for
a couple of months the cells will have a nice omega 3 content which can then be
maintained through a normal diet and a salad dressing with flax oil from time
to time. The tissue hormone production will stabilize and the long omega 3
molecules will be produced which are good for the brain and the nervous system.
Flax oil is one of the
most important food compliments one can take to the body, the most important is
not to take too much of it; BALANCE is everything!
How to Buy and Store
Flax Oil?
Flax oil is very
sensitive for light, temperature and air it oxidizes fast. For the food
industry it is therefore not interesting, for the body it is however very good.
Look at the “to
consume by date”, 3 to 4 months minimum.
Take the ones
available in Reform Stores or Bio Stores, the oil should come from a dark place
and preferably the fridge.
Always keep it in the
fridge. The best oils are pressed under vacuum and without any light.
Flax oils can differ
in taste from brand to brand.
Good oils should taste
like the plant it comes from.
Tipp:
Flax Oil: only for
cold dishes, and keep it in the fridge, next to this once the bottle is opened
use it as fast as possible.
Special: The Omega 3
Kitchen
In order to keep the
flax oil full of the omega 3 fats it should never be used for baking or frying.
To create extra taste
effects Flax oil can be used in soups and as dressings either pure or mixed
with other ingredients like in low fat cream cheese on top of a potato in the
skin.
Its ideal in dressings
mixed with lemon juice and balsamic vinegar or with some olive oil. In
dressings with yoghurt and mustard it creates a special effect. It mixes also
nicely with other oils there the taste is very intense, like with Wheat germ
oil or olive oil. It will increase the amount of omega 3 fats in the oils and
add to the taste experience.
Special:
Crushed flax seeds and
fiber – A good digestion, Omega 3 Fats and a Precaution against Cancer
Flax seeds hold lots
of fibers that are good for the intestines. Lignin is a natural substance that
is active against cancer and which is available in the flax seeds. At the same
time one gets an intake of omega 3 fats. It is ideal in yoghurt and in the
muesli. They can also be used to bake cakes and cookies; some of the fibers can
reduce the amount of cholesterol. It can very easily be added to the normal
flour used for baking.
Tips:
-
Add 10 to
15% ground flaxseeds to the flour
-
You can
reduce the other fats or butters due to the high fat content of the flaxseeds
-
Use Rape
oil instead of sunflower oil or butter by the baking of bread or cakes, rape
oil holds mono unsaturated fats and additional omega 3
-
Bake the
cakes or bread with a temperature 25 degrees less and shorter time as the flax
seed mix will become faster brown
-
When using
yeast, use 25% more yeast
Interview with Dr.
Michel de Lorgeril
Mediterranean Eating
Habits and Heart and Blood Diseases
Dr. de Lorgeril was
the scientist that conducted the Lyon-Heart study on 600 plus heart attack
patients, where they changed in one half the food intakes to a Mediterranean
food intake.
The results are also
discussed in previous chapters. What is important to know is that the fats in
the blood do not necessarily need to be reduced but changed. The right balance
between the different cholesterols, omega 3, omega 6, AA, EPA etc are of great
importance on how our body and blood structure is kept fit and healthy.
Oils and Oil
Production
Discover the tastes of
the different kind of oils and become an oil connoisseur!
High-grade oils are
fireworks of tastes.
The different tastes
of the different oils can be as exciting as the opening of a good bottle of
wine. But not all oils are suited for all dishes. They can make or break a dish
or give a dish the extra kick it needs...
Hazelnut oil on pasta…
Pistachio nut oil on a
risotto…
Walnut oil on a salad…
Olive oil to dip the
bread…
Different olive oils
with different tastes from different regions and countries can vary in taste
like the alphabet is long.
Good oils taste like
the fruits and seeds they come from; they carry the aroma from where they come.
It’s because of this
variety in tasted that the people in the Mediterranean have adopted a diet with
the use of many different good oils. And the gastronomy has followed suit.
Bad oils with almost
no taste are therefore a disgrace for the body and the taste buds.
For Noble Oils there is only Little Production
The production of a
native, cold pressed, high quality, unrefined oil is many times little
sometimes even less the n 50%. That’s why they are more expensive the refined
mass produced oils. Good nut oil can cost as much as a bottle of port wine, but
the impact of this oil on a dish, a salad or a drop in the soup are worth every
penny!
The production process
is determining the quality; it determines how much of the aromas, natural
substances, vitamins, minerals, spore elements are left in the oil, good for
the consumer to know then how the oils in the supermarket are produced.
Oil Production – Caution is everything when
looking for Quality
1. Heated raw materials;
80% of cheap oils are produced by pulverizing the seeds and heating them for
hours at 120 degrees. The cell structures break up and the oils come out
easier. Most cheap oils are produced like this. The omega 3 fats oxidize, the
natural substances disappear and the raw materials oxidize, leaving nothing but
a lot of fat and omega 6. The only oils in mass production that are not won
like this are oils from oil rich fruits like olives and avocados.
2. Extraction; is done
by adding chemicals that loosen the oils in the grains or nuts or they are
mechanically pressed. This pressing is the best way and there are different
ways of pressing oils out of the fruits, nuts or seeds.
The optimal way; is by
extraction with the mechanical press under low temperatures (cold) and in a
vacuum; the omega 3 fats oxidize very easily when they get in touch with light,
temperature and air. Especially flax oil that holds up to 56% omega 3 needs to
be extracted under the best of circumstances.
The best way to get
the oils in the bottles is cold pressed under vacuum, in a dark room and with a
special gas that has an anti oxidation working so the oil goes completely
un-oxidized and pure in the bottles, which are dark to protect from any light
and sealed airtight.
The best oil available
in Germany is: “Oxyguard Lein Ol” from the brand Rapunzel.
Low Temperature / Low
Pressure; for all other oils it is very important that during the extraction
the temperature goes not above 40 degrees centigrade. The higher the pressure
the higher the temperature; when using less pressure however the extraction is
less, more fruits, nuts or seeds are necessary for less oil. The advantage
however is that the omega 3 fatty acids are kept in the oil. The measure has
been put forward by the regulatory institutions that the oil seeds should not
get higher temperatures during extractions then what they undergo in the sun
whilst still on the fields.
High Temperature
/ High Pressure; the large industrial
oil extraction plants have methods to heat the raw materials up to 95 degrees
centigrade under pressure. There is no way any omega 3 fats are still in these
oils afterwards. During these processes some free fatty acids are produced and
unfamiliar tastes which in further processing need to be filtered out again.
Extraction with Dissolvent
From the leftover pulp
after the first pressing sometimes the leftover oils are still extracted. This
is done with the aid of gasoline or other dissolvent agents. They are mixed
with the pulp and then heated to 150 degrees centigrade after pressing in order
for them to evaporate out of the oils again. It has a bad quality this oil and
needs still more procedures to get it filtered and made neutral. These oils are
mixed with good vegetable or olive oils to get a passable taste in the end.
This practice however is done even with quality oils under the name of being
native or extra virgin oils.
The truth however is
that the dissolvent agents the rests of these are always left in whatever
quantities in the oils. What the industry tries to tell us it is still a
chemical unnatural process and these oils are therefore not good. All good
elements are anyway gone.
Refining – the chemical cleaning of the Oils
Through temperature,
pressure and dissolvent agents arise different by-products and bad smells; to
be accurate these are oxidized and rancid fats, transitional fats, spoiled
natural elements and bitter agents. These substances are then filtered through
chemical processes out of the oil. These chemical processes degenerate even further
the oils to colorless, tasteless and useless fats:
-
De-acidification;
free fatty acids are removed through aggressive sodium hydroxide solution
-
Whitening;
color pigments are removed like beta carotene and chlorophyll; the oil is
heated to 90% centigrade and with aluminum silicates and active coals filtered,
in this phase however are also the omega 3 and 6 fatty acids affected and they
are reduced the harmful side products; like fat radicals and adjoined fatty
acids. These substances cannot be taken out of the oils and can be traced in a
laboratory.
-
De-odorizing;
through high temperature (200 degrees) for 30 to 60 minutes are the last of the
taste and smell substances evaporated.
A tasteless, odor
less, smell less oil fat actually is left over, which by the way is still a
vegetable or natural fat…
Through the high
temperatures in the last phase some transitional fats and hardened fat
molecules are formed.
Mono Unsaturated Oils as BASE
Oils from olives and
avocados are the least refined as the extraction through pressing goes very
easy. Both oils are all-purpose oils and can easily be heated. The omega 3 rich
rape oil through its high content of mono unsaturated fats can also be used for
heating; the omega 3 fatty acids are unfortunately lost in the process.
Oils from nuts are
very noble and expensive and have the nicest aromas, they should however not be
used for heating. The natural substances and other products inside would go
lost when heating them and the aroma will become different.
Omega 3 Rich Oils as
Complement
Omega 3 rich oils are
the perfect addition to the salad dressings made form other oils like olive oil
or soy oil. Flax oil, walnut oil and wheat germ oil have very intense aromas
and are ideal to be added to cold dishes just to give the extra tone.
Aromatizing Oils - The
Summer Aromas in a Bottle
Through oils, the nice
aromas from many different herbs, citrus and garlic can be stored. These aromas
are gasses that are almost all of them soluble in fat they would dissolve and
disappear too fast when stored in wine or vinegar. The oils are perfectly
suited to hold the aromas for longer periods of time. Through aromatizing the
oils with herbs one can easily have a smell of summer on the plate in the
middle of the winter. Through adding the herbs in the cold oils and leaving
them in the fridge of r weeks or months the oils soluble aromatic substances
are diluted in the oil and so the oil gets the aroma of the herb within.
Tipp:
Aromatic oils are best
made in small quantities. Water holding taste makers like basil or pepper mint
need to dry a day or two first. Garlic oil should be kept in the fridge and
needs to be used in two or three weeks. Rosemary, thyme or chili are easily
added to the oil and then stored in a cool and dark place.
5. Long Molecular Structured Omega 3 Fats
DHA – Life-long
Building Blocks for Nerves and Brain
Our Brains Consist of 60% FAT
The human brain is
superior in all ways to the most powerful computer, it can use intelligence,
save data, extract date, create date, put things together, it makes feelings
possible and many things more and all this most of the time whilst controlling
all our movements and internal activities… Our complete body is a neurological
and integrated network of muscles and bones, intestines and nervous system,
perfectly balanced towards each other. No match for any machine.
As of our birth we
have 100 billion neurons, 60 % of our grey mass is fat; it needs very special
fats, 30% of these are the special omega 3 – DHA fats. Fats have therefore a
great influence on the capabilities of our brains. There is no other building
block in the body that can influence so many things at the same time; our long
term capabilities, our intelligence, our capability to learn, our capability to
have feelings like depressions and aggression etc.
These building blocks
need to be permanently available to regenerate our brains and nervous system.
Omega 6 fatty acids are plenty full available; the omega 3 fatty acids however
are less and less taken into the body. Too much omega 6 and too much
transitional fats are causing the omega 3 production into DHA to be disturbed.
For long did the
medicinal world believe that the brain did not continue to grow as of a certain
age and it was even believed it would shrink. This is wrong. Our brains keep in
growing and expanding till the end. It might loose in weight but it continues
to reticulate. Each neuron can build up to 20000 synapses in order to combine
different experiences. Learning processes are constant processes of neurons
that network with each other and ramify on a continuous basis amongst one
another. For each new ramification and contact certain fatty acids are needed,
as only these fats are capable of guiding electric impulses at the optimal
speed of 300 km/h.
These new synapses are
build till good old age but only when the brain is kept active by holding the
body fit with physical and mental activities and by doing things by ourselves
and in groups. These fatty synapses are the reason why only after a certain
time and age the experiences are translated into use-full information, they
take time to build and get interlinked with each other. In the new connections
sits the real thinking process and learning. One becomes experienced and
intelligent that is: one becomes networked in the brain. One becomes old when
the stream of new experiences stops and explanations gradually fail and one
only looks back at networks that have been building already.
In order to stay
mentally fit one needs to seek permanently new experiences and learn new things
all the time.
Brain Exercises – New Connections for You
To be old means how
old you feel and how much you still challenge yourself. To challenge means to
get new connections in the brain. It’s thanks to new questions, experiences and
impressions that our brains grow. The grown and fitness of the brain was tested
with old, bored mice. They were taken out of their cages and placed in a
fantasy land for mice where lots of new experiences waited for them. After several
months the mice were behaving more active and younger. Their reactions were
faster, they solved problems easier and they were better then the younger mice
of the same breed. When conducting the dissection it became clear that the
little brains had grown in amount of synapses and connections between the
neurons in-spite of the age of the mice. For us humans this means we need to
stimulate the brain on a constant basis by learning, getting new experiences
and being creative. Without sense for new discoveries our brains get tired. AND
offer the brain the right building blocks to do what it’s supposed to do:
network!
High – Unsaturated Fats Make for the Best
Communication
The best fatty acids
for the brain are the high-unsaturated fatty acids that are the reason behind
fast communication and flow of information in the brain.
Especially DHA is in
this process active. A certain frequency in the brain called p300 that
communicates information very fast is particularly involved in the process of
fast learning and the making of thoughts. When getting older the speed of this
frequency diminishes. To find out if the DHA influences the frequency p300 24
adults where taken for tests; their brain frequencies were measured. After
having taken DHA the frequency was measured again and it had clearly increased.
A study with animals showed the following; from sunflower oil the body can
produce AA but not DHA. Mice that were fed solely on sunflower oils were very
slow in solving certain problems in contrast with animals from the same breed
that were fed with omega 3 fatty acids form which DHA can be produced.
Eat more DHA – Rich Fish specially when getting
Old or Studying
In order to get good
measures of thinking and learning it’s important to feed one self with the right
foods over many years if one wants to be at the top of the bill. When eating a
typical North European diet not enough DHA rich foods are taken into the body,
which when growing old will lead to insufficient DHA fats for the brain.
In a study of 1100 65 year
old men the blood was checked for DHA. In the following 9 years 64 men became
dement, those men with the lowest DHA in the blood had an increased risk of
160% to get problems with the intellectual abilities or dementia. In another
study in Holland, older men were followed for 10 years; those men that ate the
most or more DHA – fat rich fish were less frequently suffering from diminished
capabilities of the brain.
The brain synapses use
from all cells in the body the most DHA. We need these building blocks in order
to keep our brains highly functional and for it to build the very complicated
structures. More DHA from fatty fish gives the body the right brain fat.
Fish Oils and Alzheimer
In the famous
“Framingham” study, with the 1133 patients it came out that those suffering
from Alzheimer had in comparison half of the amounts of DHA in the blood then
the others.
Those people that had
lower levels of DHA in the blood had higher risks of getting Alzheimer in the
next 10 years and they had a four times higher risk of scoring lower in brain
capability tests, Fatty fish and fish in general hold the DHA that older people
cannot produce themselves anymore in the body out of omega 3 fatty acids and
helps herewith to keep the brain fit and the degeneration process to be slower.
Tipp:
DHA makes intelligent
and happy. It’s the building blocks for the grey mass. Through DHA can we keep
our abilities to learn and concentrate. DHA is capable of breaking the
degeneration process in the brain and keep depressions at bay. Especially the
elderly, the pregnant, kids, those with depressions, vegetarians, babies, young
kids, adolescents and those with stress need a lot of DHA form the food intake:
-
Eat twice
a week fatty sea-fish
-
Or
substantiate with fish oil capsules, they hold per capsule 120 mg DHA
DHA – Building Blocks with Supply Problems
At all times of our
lives we renew our synapses in the brain and regenerate it at a constant pace.
How good one learns or
how well a person remembers depends from the fat composition of our brains. DHA
is highly concentrated in the synapses. When getting old the auto production
capabilities of DHA from Alpha – Lynolic Acids in the body diminishes. The
transitional fats and a large amount of omega 6 fatty acids block the
production process of DHA. At all times in life should we give our brain what
it needs. The brain reacts very easily on a fat change or a disturbance in the
balance.
The older we get the
more we need to get the DHA out of the food intake. DHA is essentially
available in fatty sea fish which the Japanese eat a lot. It is important to
change minimum one time a week a meat meal to a fatty fish meal.
Transitional Fats – The wrong Fats for the
Brain
When there is not
enough DHA in the blood the brain takes other fats to replace them. This way it
can happen that transitional killer fats find their way in places in the brain
exactly there where DHA needs to be sitting as it is the best fat for the
communication in the brain. So stay away form deep-fried stuffs, margarines with
hardened oils, chips, any deep fried food stuffs like chips, crusted goods and
cakes with lots of fat inside.
Especially should
mothers that are breastfeeding watch out; in a study with 195 Canadian women
was found that these transitional fats from the regular food intake came
straight through in the mother milk and like this straight into the baby and
into the growing little brains.
DHA against Aggressions
The brain fat DHA
influences the human emotions and behavior. The kids from nowadays get more and
more aggressive. The reasons could be discussed but are not always to be found
in what the child watches on TV or which education it gets; it could very
easily be a problem in the metabolism in the brain and the nerves. In studies
it has come out that children with lower levels of omega 3 fatty acids in the
blood were often more aggressive and they had learn and concentration
difficulties. In treatments with alpha – lynolic acids and DHA did the
aggression, hyperactivity, mood-swings, and learning difficulties diminish
after a couple of months. Some parents spoke about a child exchange, that they
got even new personalities.
DHA against Stress
During periods of
stress the brain uses a lot of DHA, which in the worst cases could lead to
aggressive behavior. Against these aggressions during stress DHA use shows
tremendous effects. In many tests has this been one of the findings; in one
with 41 male and female participants the aggressions were tested in a
psychological test. In the following 6 months one group was given DHA capsules
and the other normal soy oil, what they did not know. After the six months
during the examination period the tests were done again. In the group with the
DHA did the aggression and the nervousness come down with 13% whereas the group
with soy oil it increased with 56%.
DHA Against Depressions – Fish Makes Happy!
In regions where a lot
of fish is eaten, people in general are happier. Even with less or almost no
sunshine do the Eskimos not know depressions, and they are not suicidal. They
do not know the “winter-blues” or mood changes through failing sunlight.
The oil change in the
brain plays a bigger and bigger role when it comes to depressions. The Japanese
eat 15 times more omega 3 fatty acids then the Americans and statistics have
shown that the Japanese have ten times less depressions then the Americans.
When growing older the possibility to make DHA in the body diminishes through
this the depression rate at older ages of the population increases; 44% of the
elder in America suffer from depressions whilst the fish eating Japanese only
have 2%.
DHA makes Happy!
In 1995 a study was
conducted on the inhabitants of a Japanese fisher’s village by a team of
psychologists. Not one case of depression could be found. In America however
has the grade in the number of depressions and the diminishing intake of omega
3 fatty acids over the last 80 years multiplied with a factor 100.
In the US 500000 kids
are given medicine against depression. In the depressed blood has been found
lower levels of DHA, especially the youngsters still get enough omega 3 fatty
acids to make DHA. Also the omega 6 from meat and the transitional fats from
junk food block the production of DHA.
The use of DHA in
cases of depression is still standing nowhere or at least they have started
studies in the field, in the medicinal world.
Anyway, one thing is
clear DHA plays an enormous role in our nervous system and the brain. Eat
therefore some more fish, it doesn’t harm anyway!
Eat More DHA When You Have More Often a Stiff Drink
Between 40 and 50% of
all alcoholics suffer from depression. Nowadays we know that alcohol is one of
the only substances that can reduce the DHA in the brain. When consuming lots
of alcohol for long periods of time this happens more often; hence do lots of
alcoholics loose their mental sharpness as the synapses in the brain do not
have enough DHA at their disposal. Through animal tests it has become clear
that even small amounts of alcohol can cause the destruction of the DHA.
Because of this, pregnant women that drink alcohol will get children with brain
deficiencies; the first 90% of the brain is made in the first 9 months of our
lives. Alcohol also blocks the production of DHA form omega 3 fatty acids.
For people that drink
regularly it is essential they get more DHA out of the food intake, they should
eat often fatty sea fish.
Health Info:
DHA – High Unsaturated
Omega 3 Fat
30% of the brain is
DHA.
It’s important in the
production and composition of our neurons and synapses in the brain.
DHA influences the speed
of our thinking and the speed in the transportation of electro impulses.
It helps the learning
and concentration capabilities to get better.
DHA from Cold Water Fish – The More the Better
The omega 3 fatty
acids are responsible for the calling of fish as healthy food products. The DHA
is highly concentrated in coldwater fish and seaweed. The omega 3 fats that
only freeze at temperatures of minus 40 find the ideal living places in areas
with very cold water. The colder the water the higher the concentration in
coldwater fish and seaweed is of omega 3 fats – DHA and EPA.
The new findings show
that fatty fish from cold water areas like mackerel, herring and salmon are a
lot healthier then lean fish, which got popular in the low fat hysteria and
whereas the fat fish got unpopular. The more fat the coldwater fish is the more
it holds omega 3 fats EPA and DHA. It is absurd to eat low fat fish from fish
farms only to reduce the amount of fat intake in the body. It makes as much
sense as eating fruits with specially cultivated low vitamin content.
Tip: Once or twice
fatty fish in the week keeps the brain fit.
Special: The Way the
Brain Originates
The brain grows at all
ages. The power food for the brain is for babies and grown ups the same. The development
of the brain as hardware and the intellect takes place in the womb. The way it
grows and the way it develops the intellect depends of the food products that
are put to its disposal. The building blocks DHA are the most important in this
development. Whilst pregnant and just after birth it is important to take in a
high percentage of DHA rich foods. A good brain development from the beginning
onwards can help the child and later the adult in many ways; it can open doors
and make for children and teenagers that have less learning and other brain
related problems.
The following is a
list of new developments and discoveries in regards of DHA as a brain building
block:
-
DHA –
Building block for the brain: the human brain consists of 100 billion neurons
at the time of birth. In the brain of a fetus 250000 neurons are constructed
each minute. In the sixth week is the brain bigger then the whole fetus
together and in the 3rd months the brain uses 70% of all the energy
in the fetus. The special brain fats (the building blocks) AA and DHA are
coming directly from the mother as the baby cannot produce them by it self. AA
fat from omega 6 fatty acids are plenty full available from vegetable oils and
meat. What is most of the time lacking are the omega 3 fatty acids to produce
DHA. If the DHA is missing, the development of the fetus’s brain in the womb
and afterwards while breast feeding is disturbed. The amount of DHA the fetus
gets depends on the food intake of the mother and how much tissue she can
reproduce in her own body into DHA. Alcohol is a no-no during pregnancy and
breast feeding, but that speaks for itself.
-
Barbie did
not have intelligent kids; too many women nowadays eat too much fast food or
low fat diets where omega 3 is missing. Most women have only 18% of the DHA
that is needed when being pregnant. Only 2% of all women in N Europe get the
right amount of DHA of 200 milligram per day. Pregnant women should therefore
have lots of alpha – lynolic acids from flax oil and above all eat fatty DHA
holding fish to make the brains of their children develop properly. Flax oil
alone is not enough and vegetarians definitely need to find food compliments to
get to the right levels of DHA, like 200 mg DHA from seaweed. In successive
pregnancies it is important to keep the DHA influx from fatty fish as after the
first baby the levels might have gone down too much.
-
Babies
that are born too early; need extra brain fats AA and DHA, these babies suffer
the most from the direct stop in omega 3 and omega 6 fatty acids. In a span of
3 days can the concentration of these fats drop with 80%. One can imagine the
impact in the brain, as 70% of it are build in the first years of life and last
till old age. It’s only recently that we know that these babies need to be fed
with additional AA and DHA fats in order not to block the development of the
brain and nervous system.
-
Babies
need DHA, straight after the birth it is important during the breast feeding to
keep the diet rich with DHA holding foodstuffs. At birth the little brain
weighs 350 gram, which in the span of one year will go to 1000 grams and in
this period the learning process is one of the fastest ever. It is a real job
for the mum to keep the smart fats coming for the babies little brain. The rich
DHA foods need to prevail during this period with lots of fatty fish or food
compliments from seaweed or fish oil capsules. Due to this need in the baby for
DHA the mothers get literally sucked empty of DHA fats. In many pregnant women
after birth drop the DHA levels to one third of the levels of before the
pregnancy. Due to the lack of DHA fats have lots of young mothers and pregnant
women depressions, as for the own brain there is not enough DHA available.
Nowadays this is treated with extra DHA from fatty fish, seaweed or capsules.
-
Mother
milk makes babies more intelligent; the mother milk holds the prefect
combination of AA and DHA, this is not new and it has been like that for
millions of years. They are not magic substances but they are necessary for the
brain development of the baby. Babies that were breast fed are in general more
intelligent. In the analysis of 26 different studies was found that babies that
were breast fed scored 5 IQ points better then babies that were bottle fed.
These 5 points can be determining what your baby will do in later life; school
problems and learning disabilities leading to disrupted professional lives. But
not all mothers can breast feed and un-till shortly the AA and DHA were missing
in the bottle milks for babies, the addition is now in many countries
mandatory, about 70 countries have it available.
-
The IQ
test for babies; results with or without smart fats; AA and DHA strong baby
milk tallies the natural mother milk in contrast with normal baby milk from cow
milk. In a study about the baby intelligence (one group got fed milk with extra
AA and DHA, the other just normal milk) have they found that: 1. the babies
that got extra AA and DHA milk scored 7 IQ points higher then the ones with
normal milk, with a IQ average of 105 of which five had and abnormally high IQ
of 115. Can be noted: none of the AA and DHA fed babies got lower points then
85 and 2. that the babies that got fed with normal milk only had an IQ of 98,
and 2 fell even below 85. AA and DHA are very important during the first years
of life, therefore.
-
Emotional
intelligence; kids with too much omega 6 fatty acids and not enough omega 3
fatty acids tend to be more aggressive, mood-swings and often have learning
difficulties. Of babies that got mother milk is often said they are emotionally
more balanced. This is a form of emotional intelligence. If this is caused by
the extra AA or DHA fatty acids during breast feeding is not yet completely
explained, however the chemicals of our brains influence our emotions and our
personalities so still a lot of research needs to be done to find out how DHA
influences our personalities.
Tip:
DHA for yourself, your
kids and the rest of the family!
Flax oil, fatty fish,
sea fish and DHA capsules:
-
Eat a lot
of Alpha – Lynolic Acids and fatty sea fish during the pregnancy and during
breast feeding
-
Fish oil
capsules are OK, fish oil is NOT cod live oil or castor oil as they hold too
much vitamin A and D. (always look at the label and ask the pharmacist)
-
Vegetarians
need to supplement if they do not eat fish, capsules with DHA from algae are
called “Neuromins”
-
DHA
capsules should be taken as a complement to the normal food intake especially
during breast feeding
-
Depressions
after birth are easily helped with extra DHA from capsules or fatty fish they
help to refill the own DHA depots in body and brain.
Extra: How to keep the
Brain Fit with Fat?
This very recently the
believe was that the brain once fully grown would only degenerate. This however
through tests has been proven wrong; 70 year olds still make brain cells.
Sports stimulate on
top of that the production of brain cells. In tests with senior citizens doing
lots of moving, swimming and sports have shown that they produced more neurons
and brain cells.
The realization that
with the right intake of the right foods we can support the reconstruction and
renewal of our brains is very recent.
Serotonin a
nervous-messenger-substance is affected through the intake of DHA.
DHA influences the
cells, the nervous system, keeps it fluid and strong and has an influence on
the genetic materials in the cells.
Infectious processes
cause through the free radicals oxidation from unsaturated fatty acids in the
brain and body, herewith loose these important fats their functionality. The
omega 3 fatty acids have a protective effect against these infections and help
in the damage protection of our brains. Like vitamin E it is important to keep
the omega 3 levels in the brain at the right levels.
One of the processes
in the brain that is responsible for the learning process and the processing of
knowledge is caused through the production in the brain of dendrites, which are
new networks between the neurons that allow us to remember.
The production of
these dendrites, is blocked, through saturated fats and causes our brains to
start working slower.
Two mayor diseases
cause directly damage to our brains; diabetes and heart and blood diseases;
Heart and blood
diseases can cause small strokes that can damage whole parts of the brain.
These strokes happen almost unnoticed and can lead to dementia. They cause also
infections that can lead to destruction of nervous cells. A food intake with
the wrong fats is the reason behind these heart and blood diseases.
Diabetes in itself (as
most diabetics have also problems with blood and heart diseases) can also cause
the impairment of the learn-and remembering capabilities of the brain. The
brain needs sugar to function; if the sugar is not absorbed in the cells or
there is too much insulin in the brain, it will affect the brain. In the case
of insulin resistance more and more insulin is produced in order to get the
right amounts of sugar in the cells.
Transitional fats and
saturated fats increase the risk for diabetes and insulin resistance as they
block the cell membranes and make for more difficult sugar absorption into the
cells, the sugar this ways stays in the blood and the pancreas produces more
insulin. Omega 3 fatty acids reduce the insulin resistance.
EPA and DHA play a
very important role in keeping the brain fit and healthy; EPA reduces heart
attacks and strokes, which could damage our brain cells. Omega 3 fatty acids
reduce insulin resistance, which can hinder the brain functionality as the
sugar doesn’t enter in the cells. EPA reduces infection factors that could lead
to destruction of brain cells. DHA keeps the brain cell membranes permeable and
highly fluxional to keep the information flowing at high speeds. It supports
the production of new nervous cells so we can learn more, which is important in
a population that is growing older and older.
On top of this
influences DHA the brain metabolism all the way to the genetic layers of our
cells where it can influence the RNA messenger production. Our moods and ways
how we take decisions are influenced this way!
EPA – Fatty Acid
Building Block for Tissue Hormones
Eskimos do not know Heart Attacks
In the 60 it was
noticed by scientists, that Eskimos did not suffer from heart attacks but had
constantly bloody noses. Both were influenced through the omega 3 fatty acids
in the fish they ate. Omega 3 fatty acids render:
-
the blood
more thin and liquid
-
the blood
platelets less sticky
-
and reduce
the flow of the blood through which the time of bleeding increases
All these
characteristics have an effect against heart attacks:
The omega 3 fatty
acids are built into the red blood cells, this makes the platelets very
flexible so then can easily get through small blood vessels; the blood becomes
thin and liquid. The omega 3 fatty acids make for the veins to stay clear from
sticky blubber.
The time of bleeding
is increased as the blood can’t cloth up so easily anymore. This makes for
wounds to keep on bleeding longer.
This is not bad for
the heart and arteries as we are not supposed to be bleeding out of our noses
or cuts anyway and secondly thick sticky blood that closes a wound fast can
also close the artery going to the heart and cause a heart attack; the plaque
in the arteries and the fast clothing of the blood in the arteries (thromboses)
cause many people to suffer heart attacks and strokes when the cloth becomes a
full blockade of the main arteries going to the brain or the heart; two thirds
of them actually.
Fatty sea fish works
as simple as an aspirin, as it renders the blood more liquid. Aspirin has the
same effect on the blood it makes it more liquid and makes for it to have a
longer bleeding time; it therefore is considered a medicine against heart
attacks.
Blood coagulation –
the cause of 2 thirds of heart attacks and strokes; it is better to eat more
fatty sea fish then aspirin as fish holds many more good substances which are
necessary for the body and that are better then any medicine, without the side
affects.
Fish – Against Strokes and Heart attacks
The wish of all humans
is to become old and stay fit till very late, the pharmaceutical industry and
the medicinal world have only little influence on this wish as they only get
into action when there is already symptom or diseases. Small blood cloths and loosened
plaque can block the oxygen supply to the brain or heart for short times. This
leads to little strokes that pass unnoticed. Many of these destroy parts of the
brain and even short disruptions in oxygen supply are fatal for whole neuron
structures. Believe it or not the brain uses 25% of all energy in the body
although it consists only of 3 % of the body weight. Lots of these and frequent
little strokes are one of the main reasons for mental decay in the elderly.
Fish and aspirin protect against strokes.
In a study with 79000 women
it came out that the ones that ate fish had half as much a strike then the ones
that ate no fish. Interesting to know that those women that did not have
aspirin but only fish had already a reduced risk for strokes; this is through
the fact that fish and aspirin have similar effects on the blood; it makes the
blood more fluid. But fish is a natural product without side effects, the
long-chained omega 3 fatty acids also have effects elsewhere then in the brain
alone.
Good to know:
Fish protects against
strokes; mental fitness till the good old age.
Fish holds DHA fatty
acids that make for super charged and connected brain cells.
Fish holds EPA fatty
acids that have a similar effect like aspirin and render the blood more fluid
and so protects against strokes and keeps the veins open for good oxygen
transportation towards the brain and the rest of the body.
The studies to prove
it:
Participants: Time Frame: Reduction in Strokes
79000 Women 14 years 28% in women that ate twice a week
fish
52%
in women that ate a lot of fish (daily)
552 Men 15 years 51% in men
that ate regularly fish
Only half of the Heart Attacks is Caused by
High Blood Fat Levels
The protection for
strokes is not everything; aspirin and fish reduce also the infection messenger
RNA. What has this got to do with blood and heart diseases? Its cause is the
high blood fats? WRONG! Since a long time it has become clear that high blood
fats are only half of the time the reason for heart attacks so high blood fats
are not necessarily the reason for the heart attacks. More and more is believed
that the changes in the veins and arteries has got to do with infectious
processes; like a ping-pong game between; infectious messenger RNA, overflowing
repair and immune troops and the artery walls that let the deposits of plaque
happen.
Fish: The Natural Aspirin against Infections
Since 1997 is it known
that men that have more infection messenger RNA in the blood have three times
more the risk to get a heart attack and double the risk for strokes then men
with lower levels of infection messenger RNA. This risk is totally unrelated
with the levels of fat in the blood. The intake of aspirin could reduce these
risks by half, but only in the men that had the most infection messenger RNA.
The men with little infection messenger RNA were not affected by the aspirin,
they only got stomach aces. Aspirin is no remedy against heart attacks for
everybody. The effect from Aspirin is therefore not only important on the blood
consistency but maybe more on the reduction of infection messenger RNA.
TOP: Infections in the
arteries are the main causes for heart attacks!
Live longer like the
Japanese with lots of fish holding omega 3 fatty acids that are the building
blocks for anti infection tissue hormones.
Omega 3 fatty acids
can affect directly the infection messenger RNA as the fat EPA from fatty fish
is the direct building block for the infection or inflammation stopping tissue
hormone. If you therefore reduce therefore the inflammation messenger RNA by eating
fish, you also reduce the chances of getting blood and heart diseases. Some
studies have proven this: fish reduces the risk for blood and heart diseases by
30 to 40 %.
Omega 3 Fatty Acids –
A good Rhythm for the Heart
The omega 3 fatty
acids in fish are very conductible. The heart muscle needs very precise, fast
and constant electric nervous impulses in order to beat regularly.
Heart rhythm
disruptions belong to the most frequent heart diseases and to the most dreaded
causes of death. An irregular heart beat or the heart chamber spangling after a
heart attack are the causes of death in 60% of the patients directly after a
heart attack: the heart just doesn’t get its rhythm back!!
This Tip you only get seldom from the Doctor
Too fast and too often
are medicaments proscribed in case of heart rhythm disruptions by doctors that
do not check whether something is missing in the food intake. Only recently has
it been revealed that deadly heart rhythm disruptions can be reduced by 40 to
50% when the good omega 3 fatty acids are available in the heart cells. The
following food components determine also the heart rhythm: magnesium, the
different B – vitamins, Carnythin, Co-enzyme Q10, und above all the omega 3
fatty acids.
Cardiologists
Recommend Hardly Ever Omega 3 Fatty Acids
(Interview with Prof.
Werner Richter)
It is known that the
omega 3 fatty acids have a stabilizing effect on the heart muscle.
From omega 3 fatty
acids are Eicosanoids made; tissue hormones.
Extra: What Are Eicosanoids?
Eicosanoids are
“super hormones" because they affect the synthesis of virtually every
other hormone in one’s body. Eicosanoids are the body’s cellular check
and balance system.
Eicosanoids are
controlled by dietary fat and insulin. In other words, eicosanoids can be
controlled if one is consuming the correct amount of Omega-6 and Omega-3
polyunsaturated fatty acids (“PUFAs”) and controlling a good hormonal balance
between insulin and glucagons. Eicosanoids come from the Greek word
“eicosa” which means twenty. They are twenty carbon compounds which are
powerful substances that influence 60 trillion cells in our body.
Eicosanoids are
either “good” or “bad” and have opposing actions. A BALANCE of these
opposing actions spells good health whereas an imbalance spells disease.
Decreases in
insulin, loss of excess body fat and a state of wellness are all indicators
relating to a good balance of eicosanoids and are all benefits of the Zone
lifestyle.
An imbalance of
eicosanoids can be responsible for many reactions in our body including:
allergies, asthma, arthritis, heart attack, stroke, high blood pressure,
cancer, depression, chronic infection and Alzheimer’s disease.
Medication in cases
like heart rhythm disorders and blood related diseases is always standing in
the forefront of physicists and the food intake is only standing in the back
ground. It is better to at least make patients aware of the omega 3 fatty acid
intake and if they get the regular dose a day it will have a natural effect
anyway without being damaging which cannot be said of all medicaments.
One to two meals with
fatty sea fish a week is recommendable to sustain a level of 1 gram omega 3
fatty acids a day.
Fish for a Healthy heart and a Long Life
Fish oil omega 3 is
good for: a better liquidity of the blood, less sticky blood palates, slow
coagulation, inflammation stemming tissue hormones, fast impulse transfer in
the brain and the heart.
Fish eaters have less
risk of getting heart attacks and blood and heart diseases. The Japanese have
on average 6 years more to live then the Germans. In many studies has been
demonstrated that the eating of fish diminishes the long term heart diseases.
Even in patients that had already a heart attack it has an effect on the
chances of getting again a heart attack.
Good to know:
Fish protects against
heart diseases
Participants Time Frame Reduction in Deaths Due To
In the Study Heart
Diseases
2777 Men 20 years 34% less deadly heart
diseases due to eating omega
3
fatty acid holding fatty fish
44895 Men 6 years 26% less deadly heart diseases
between fish eaters and non
fish eaters
1822 Men 30 years 48% less deadly heart
attacks between fish eaters and non
fish eaters
852 Men 20 years 50% less deadly heart
diseases in fish eaters then non fish
eaters
Good Protection Also
After a Heart Attack
2033 Men 2 years 29% less
risk for new heart attacks in that group that ate fatty
sea-fish
11324 Men 3, 5 years 50% less risk for a second
heart attack in the group that ate
fatty sea-fish
Fish from the High North Have the Most Omega 3
Fatty Acids
The special fat
composition in the fatty fishes from the poles allow them to thrive in these
areas as otherwise they would just freeze up into ice cubes. These fishes and
sea weeds have a lot of EPA and DHA. EPA solidifies only at temperatures of 44
degrees centigrade minus and DHA at 54 minus. EPA and DHA are high unsaturated
fats, they are very liquid; they allow the cells in the body to stay permeable
even at very low temperatures, they allow life at this kind of temperatures.
With saturated fats
like butter, schmaltz, coco-fat, that are solid even at room temperature would
this not be possible. The chemical transitional fats are super solid, they
become liquid only at temperatures of 60 to 70 degrees plus. This is why they
block the exchange of nutritional substances and messenger RNA between the
cells and nerves. This exchange is standing for LIFE and therefore is these
saturated and transitional fats so dangerous.
Tip: Lean fish hardly
Healthy for the Heart
In a study with 2777
men has come out that those men eating fatty fish were reducing the risk in
getting deadly heart diseases by a third. Those that ate lean fish hardly had
any effect on the risk.
Liquid or Solid – Postulates Life
It is build in nature
to have liquid and solid states of the fats in fish as a herring from the north
will have more EPA and DHA, it is supposed to survive in these extreme colds,
then a herring from warmer waters or even the tropics. The solid-liquid balance
helps the fish to maintain its body temperature and the functions of the cells.
Animals can have more saturated fats then plants due to the body temperature,
the high body temperature can keep these fats liquid. Plants have only a
certain amount of saturated fats as they do not have to deal with body
temperature, therefore do they have more unsaturated fats, and the saturated
fats are only to maintain the structures of certain cells. Seeds from plants
that grow in the north hold more poly unsaturated fats then the same plants in
more southern regions, their oils stay liquid even in the fridge. In the
Mediterranean are found a lot of olives and avocados that hold more mono
unsaturated fats then poly unsaturated fats. They do not like it when it gets
too cold therefore; the metabolism is stopped when it becomes too cold. In the
tropics there are plants available that have a lot of saturated fats in them
from which the likes like coco fat and palm fat is produced. Nature decides and
regulates this way the balance between saturated and unsaturated fats in plants
and animals in order to maintain body temperature and in correspondence with
the climate they are in.
Fast Transmission in Heart, Nerves and Brain
through Fatty Acids
In the human body
different organs need different fats. In the brain we need a very liquid,
conductive and active fat that can help in reaching the transmissions at speeds
of 300 km/h; 30 % of the fats in the brain are therefore DHA fatty acids. Our
eyes are also dependable on these omega 3 fatty acids to transfer even the
slightest rays of light to the brain. A limited view by night is often due to a
lack of omega 3 fatty acids. Another example is the fast impulse transfer in
the heart. Brain, heart, eyes and nerves need the conducive omega 3 fatty
acids.
Good to know: The
following list of fish shows how much DHA and EPA they contain.
The fattier the
better, lean kinds of fish do not hold a lot of the good omega 3 fatty acids;
to buy and eat these kinds of fish is like buying and eating fruits and
vegetables with fewer vitamins inside. The colder the waters in which the fish
was caught the more omega 3 fatty acids they will contain. In crustaceans,
lobsters, mussels, oysters, crabs, shrimps, scampi, is less omega 3 available
but instead more cholesterol. Crustaceans contain the most cholesterol of all
animals anyways.
EPA and DHA in 100 gr.
Fish
Fatty Sea-Fish:
Tuna: EPA
30% DHA 70%
Herring: EPA
90% DHA 10%
Salmon: EPA
30% DHA 70%
Mackerel: EPA 40% DHA 60%
Buckling: EPA 80% DHA 20%
Sardines: EPA 45% DHA 55%
Fish oil Capsules: EPA 55% DHA
45%
Lean Fish:
Trout
Scholl
Flounder
Sole
Cod
Bars
Shell fish
Fish in Tins; what to watch out for?
Omega 3 fatty acids
stay preserved in conserves. Mackerel, Herring, Sardines, Tuna and Salmon are
excellent sources of omega 3 fatty acids. There is lots of choice and many
different tastes are available. A tin of tuna in tomato-sauce is a true omega 3
bomb. Our cells retain and store the valuable omega 3 fatty acids and they
serve as stores for the future when they are needed in the production of tissue
hormones.
Once or twice a week
fatty fish is enough to have the storage filled.
The following with
conserves or tins is important:
-
The fishes
should never be tinned in oil, better is water or tomato sauce. The extra fats
from the tin are most of the times unnecessary. If in oil it is better to dip
it away from the fish if possible.
-
To know
the exact fat contents written on the box are from the fish and not from the
vegetable oil in which they are swimming, one should take conserves with a fat
free sauce in which the fishes are tinned.
-
Always
look for the fattiest fish in the least fatty sauce.
Easy Access: Fish Oil Capsules DHA and EPA
A lot of people
however do not like fish and definitely not every week a big portion. In order
to get the right dose of omega 3 fatty acids a day; that is one gram a day, it
is necessary to eat 200 grams of fatty sea fish a week so it’s still a shame if
you would not take the right amount of these so important fats to you every
week. Therefore has the medical industry made it easy to get to the right dose
by producing tasteless fish oil capsules.
Good to Know:
Fish oil capsules;
concentrated omega 3 fatty acids
These capsules do not
have any saturated fats and therefore no extra calories. Products that are sold
under medical terms have been rigorously tested and tried so these capsules are
very safe to take.
The oils need to come
from wild salmon or wild other fatty sea fish. Fish that has been bread and
given lots of wheat and grain feed supplements hold less omega 3 fatty acids
and more omega 6 fatty acids and are therefore not recommendable.
They should be kept in
the fridge. The high omega 3 fatty acids are very unstable and oxidize very
easily, therefore are it recommendable to have extra vitamin E in order to keep
the fats in the veins more stable.
Fish-oil is won from
the fat of cold water sea fishes. Cod Liver Oil is won from the livers of the
fish and hold therefore a lot of vitamin A and D; 2 kinds of vitamins that are
easily taken to much of and liver oil can hold bad (toxic) substances as the
liver is in fact a detoxification organ.
Pure fish oil is
therefore recommendable and also good for the development of the brains of the unborn
children. Pregnant women should never take liver oil.
Fish needs to be VERY
Fresh!
Tips when buying fish:
Fish needs to be
fresh. Smelly fish (when it has a fish smell) is already deteriorating. The
smell comes from the omega 3 oils that are going rancid.
Fish that comes from
the boats are mostly already 72 hours old and have to be put on ice and kept at
very low temperatures 2 – 3 degrees max. When buying in a specialist fish
mongers ask when he gets fresh fish in and buy only on those days. Ask if you
can push the fish and when the meat pushes back to its original color it is
fresh, otherwise leave it there. The kills need to be fire red and the skin
intact and slimy.
When you bought a fish
you should eat it the same day as your fridge at home is not cold enough. When
need for traveling take a bag with ice in a cool box or something similar to
transport the fish.
The best and in fact
freshest fish is frozen fish processed on the boat. Freezing is not bad when it
has been done the proper way; immediate after catching, cleaned and cut and
quick frozen, on the boat still. All other processes are lengthy and therefore
less good.
Fish oils -EPS hinder the Chances of Getting
Auto Immune Diseases
The infection
inhibiting tissue hormones from EPA fatty acids reduce the occurrence of
certain auto immune diseases and chronic diseases.
This is known from
population studies about the Eskimos and the Japanese. More recent studies show
more and more evidence of this protective trait in fish eaters:
-
Twice a
week fish will reduce the risk for arthritis in half
-
Kids that
eat regularly fish have less asthma
-
A study
amongst 8960 smokers showed that those smokers which ate regularly fish had 40%
less chronic bronchitis and 70% less emphysema
To change meat with
fish and to eat less omega 6 rich vegetable oils will help you already a lot in
reducing the auto immune diseases.
Fish as Therapy by Arthritis, Asthma, Lupus,
Crohn - Disease, Psoriasis
The above mentioned
diseases and infectious intestinal diseases can be successfully treated with
fish oil. It reduces the production of infection making tissue hormones that
play a role in all these diseases. If you start to use fish oils in cases of
the above mentioned auto immune diseases it will take easily up to 6 months before
enough EPA has been stored in the cells of the body in order for the hormones
to get balanced and regulated.
Firstly; all the bad
fats need to be reduced in the food and pushed aside in the cells by the good
fats in order for them to stop having an effect on the bad hormone production.
EPA Produces Good Tissue Hormones for the Brain
Infectious RNA (messenger substances) – The
reason behind destroyed nervous cells
Infections are not
only important in the development of heart and blood diseases but probably also
for the destruction of nervous cells (neurons), the diminishing of the brain
capacities and the origin of Alzheimer disease.
The first indications
to this came from people that regularly had aspirin also had lower chances of
getting Alzheimer. The infection reducing capacities in aspirin made for less
infectious messenger RNA and less infection making tissue hormones. The
infections work as a slow poison for the nerves in the brain; and through the
high intake of omega 6 fatty acids that promote the making of infectious tissue
hormones is the balance of these hormones in the brain badly affected.
The tissue hormones
made out of EPA fat (omega 3) have an infection stopping effect. Older people
that eat lots of fatty fish and fish in general have therefore a better
protection against mental decay.
Two studies in Holland
with elderly participants have shown that in 5386 participants of the Rotterdam
study, the risk for mental decay was reduced with 50% in fish eaters. In
another study in Zutphen with 476 participants the risk of dementia was also
reduced by 50% in the fish eating part.
Less Omega 6 Fatty acids are good for the Brain
Omega 6 fatty acids
doubled the risk for mental decay and dementia. It is held that the infectious
making tissue hormones, made from the omega 6 fatty acids, are at the base of
this finding. Chronic infections through tissue hormones that went out of
balance seem to have the effect of a nervous poison. The slow destruction of
the nervous cells can be added to the list of auto immune diseases. So do not
eat lots of vegetable oils full of omega 6 fatty acids, margarines,
mayonnaises, salad dressings and deep fried products sucked full of omega 6
fatty acids, your brain will be happy.
Health Info:
EPA (high unsaturated
omega 3 fatty acids)
-
Reduce the
sticky ness of the blood and the gluing together of the blood palates
-
Prolongs
the bleeding time (aspirin effect)
-
Protects
against heart attacks and strokes
-
Protects
against heart rhythm disorders and heart chamber shimmering (main reason of
death after a heart attack)
-
Building
block for the infection reducing tissue hormones
-
Reduces
the sensibility for auto immune diseases
-
Can via
the tissue hormones reduce the blood pressure
Influence of
unsaturated fats on the blood fats:
-
Reduces
the unfavorable LDL cholesterol
-
No
influence on HDL cholesterol
-
Reduces
the triglycerides
Omega 3 Deficiency
and the Aftermath
(Interview with
Artemis Simopoulos)
The composition of and
the quantity of the different fatty acids in our food has changed drastically
in the last 200 years:
-
Fish and
meat came from the wild and had less saturated fats in them
-
The
balance omega 6 and omega 3 was nicely balanced in the food as the animals ate
fruits and wild vegetables in which omega 3 and 6 are balanced (nowadays are
almost all animals fed with omega 6 rich grain products) making for more omega
6 in the meat and this is getting similar with bread fish.
-
Aqua
culture has caused for many changes in the fish meat and fatty acid
composition, more omega 6 and even more saturated fats (fish from the seas bred
or not are still very good sources of omega 3 however)
-
Also in
the poultry have we seen radical changes in the fat composition; before the
animals would wander around and eat worms, grass and other grains and wild
plants. In the way we feed them now they get more omega 6 then what is good for
us. Even the egg from wild grazing chickens held a good balance of omega 3 to 6
of 1 to 1, whereas nowadays the bred birds eggs hold 20 times more omega 6 fatty
acids.
Omega 3 and 6 were
supposed to be in balance of one to one with each-other. They provide the
building block for the tissue hormones and hormone similar substances like
Eicosanoids and messenger RNA. Omega 3 tissue hormones and omega 6 tissue hormones
have opposite effects. All the functions of both kinds of hormones are
important and therefore is the balance between the two so important. Our food
intake in the North West of Europe has been so changed that the omega 6 fatty
acids find too easy a way in our bodies. So that the hormones from these fatty
acids building blocks will have a larger affect on the body then the omega 3
fatty acids.
Omega 6 fatty acids if
they are too many can even block the production of tissue hormones from omega 3
fatty acids this is because the enzyme needed in this process is only limited
available.
Olive oil is the best
alternative to omega 6 rich oils like sunflower and corn oil as olive oil will
reduce the amount of omega 6 fatty acid intake. The reduction of omega 6 is
important and a higher intake of omega 3 fatty acids to get the balance back.
Olive oil is the only
oil that reduces LDL and does not affect the good HDL. It stabilizes the LDL
blood fat particles in which it reduces the oxidation within the LDL. Sunflower
oil on the contrary stimulates this oxidation. And oxidized fats provoke the
making of plaque deposits in the veins.
For long has the
medical world considered cholesterol and high blood fats as the reasons behind
blood and artery diseases, nowadays this has been proven wrong as:
-
The
provoker of the coronary heart diseases is the injuring of veins that calls for
infections. If omega 3 fatty acids would be plenty in the veins it would make
them more pliable and less touchable for getting injured which makes them less
injury vulnerable.
-
Omega 3
has anti inflammatory effects and protects the veins through this for
infections. This reduces the need for white blood cells, blood palates and
growth factors which all need to be washed out of the veins and could also
cause for obstructions in the veins.
Alpha linoleic acids
are very important in keeping the blood running and the veins clean. They are
also used in the making of EPA which is then used for the tissue hormones that
have an infection reducing function in the blood.
Baby’s and the elderly
have problems to produce EPA from alpha linoleic acids and need to have it
ready available in the food. For babies the addition of EPA in the milk is a
wide used solution nowadays. The enzymes needed for the production in the
elderly are reduced in their functionality and therefore is it more difficult
for them to produce EPA by themselves.
Omega 3 is used in the
treatment of rheumatisms and arthritis two auto immune diseases, manic
depression and in women with depressions after and during birth.
The reason why omega 3
fatty acids are so good is that they were part of each cell in the body. To
change the food intake, especially for people that get many of infectious
diseases, the elderly and babies is the best thing that can be done for the
body and mind.
DHA is the fatty acid
that is the most available in the brain. DHA influences the communication
between the brain cells, the neurons, and the metabolism in the brain. Even in
the conversion of the DNA is DHA participating.
Vitamin E and
Unsaturated Fats – Health for Your Cells
Vitamin E and Omega 3 Fat – An Unbeatable Team
The best is to combine
unsaturated fats with the intake of vitamin E. Vitamin E protects all unsaturated
fats from oxidizing. The more omega 3 fatty acids and unsaturated fat from fish
one takes the more vitamin E is needed to keep the fats stable. The combined
effect from both is very important for the veins.
The analysis of the
study with the 76000 nurses shows:
-
The risk
for deadly heart attacks was reduced by 43% in those nurses that had the
highest omega 3 fatty acid intake.
-
And the
risk for heart attacks was further reduced to 64% in those nurses that had the
additional highest intake of vitamin E
Vitamin E the Protectors of the Unsaturated
Fats
In the human evolution
it is only now that our fat intake through normal eating has doubled. In order
not to let this fat mass oxidize in the blood we need lots of vitamin E (an
anti oxidant). The vitamin E is transported through the blood in the HDL and
LDL fat transporters, this is important as it protects the unsaturated fats in
these transporters (that carry up to 2700 fatty acids of which 50% unsaturated
fats) at the same time whilst in transit towards the cells where it is needed.
Whenever a free radical wants to attack the unsaturated fats, the vitamin E
will catch the free radical. The more vitamin E available the better the fat
transporters and their cargo are protected. The free radicals are made ineffective.
The fatty acids oxidize less; the more vitamin E is available. The less
oxidized fat in the veins the fewer deposits are possible as it is only the
oxidized fats that become sticky deposits.
Vitamin E - 30 to 40% less Heart attacks
Some studies have
proven: 100 milligram vitamin E pro day over a period of 2 years could reduce
the risk of deadly heart attacks with 30 to 40 %.
4 studies with
altogether 145000 people show these results.
100 milligram daily
should be taken as the minimum dose for it to be functional in the body.
Good to know:
Participants Time Frame Result
Omega 3 fatty acids
and vitamin E
76000 Women 10 years 64% less deadly heart attacks by using lots of
omega 3 fatty
acids and additional vitamin E
Only Omega 3 fatty
acids
76000 Women 10 years 43% less deadly heart attacks by eating only
omega 3 fatty
acids
Only Vitamin E
87245 Women 10 years 41 % less deadly heart and blood diseases in
comparison with
those participants not taking vitamin E
39910 Men 4 years 32% less deadly heart and blood
diseases in comparison with
those taking less or no vitamin E
5133 Women 12 years 32% less deadly blood and heart diseases
11178 Men 8 years 41% less deadly blood and heart
diseases
Vitamin E Protects the Unsaturated Fats in the
70 Billion Cells in the Body
Not only the
unsaturated fats in the blood but also the unsaturated fats in the cell
membranes are protected by the vitamin E. It is the unsaturated fats that
render the cell membranes more permeable. But they are then also more
attractive for the free radicals and without the protection of the vitamin E
would our cells become like Swiss cheeses full of holes.
Vitamin E protects
also the cells so the free radicals cannot penetrate the cells and destroy the
DNA and genes. Through damaging of the DNA or genes can healthy cells turn into
cancer cells. FACT: every third German dies of cancer. Vitamin E is very active
against the most common cancers: stomach, lung and intestinal cancer. The
American Institute for Cancer Research recommends therefore an extra intake of
100 milligram vitamin E per day on top of a normal food intake.
Vitamin E Protects the Unsaturated fats in The
Brain, Nerves and Eyes
Vitamin E also
protects the fast conducive omega 3 fatty acids in the nervous system and the
brain. These fast conducive fats are especially vulnerable for oxidizing. It is
widely acknowledged that a shortage in vitamin E and unsaturated fats are
hanging together with many neurological diseases.
In the Alzheimer
disease is the oily layer of the brain cells targeted. In the Parkinson disease
it is the oily layer of the nervous cells that lead from the brain to the
muscles that is targeted.
Also in the eyes can
the vitamin E help to protect the DHA fatty acids in the 130 million light
sensitive neurons that conduct at speeds of 300 km/h information to the brain.
The result:
unsaturated omega 3 fatty acids and unsaturated fatty acids in general can make
our nervous system super conducive and the brain highly wired as well as the
cells very active and fit, however they need protection form vitamin E.
Natural vitamin E is
the most effective; RRR-alpha-tocopherol.
100 milligram pro day
extra as more fat floats in the blood nowadays, can reduce the risk s for blood
and heart diseases with 30 to 40%
Vitamin E from Oils and Margarines are not good
Sources of Vitamin E
Vegetable oils are
concentrated with unsaturated fats in an unnatural way. The pressure on the
organism once inside of the veins is enormous in order to keep this fat mass
stable. During the evolution the eating of nuts, kernels and vegetables or
plants was done to help keep the body fit. Even-though the packaging reads that
the contents might be good sources of vitamin E hardly ever is enough left for
the brain cells, the nervous system and the other cells in the body. The most
part of vitamin E is used to keep the fats in the margarine or oil itself
stable. The pressing of the oils leaves also for a loss of vitamin E and other
natural substances. In whole nuts all natural substances, vitamin E, zinc, and
selenium are still available whilst nothing really is left in sunflower oil and
definitely nothing anymore in refined and purified vegetable oils that in turn
increase the risk of oxidizing in the blood veins.
Good to know: When
Eating Unsaturated Fats it is necessary to take extra Vitamin E
Vitamin E keeps the
unsaturated omega 3 and 6 fatty acids stable in the body. BUT it is nonsense to
take margarine and other vegetable oils as Vitamin E sources as:
From the 10mg vitamin
E in the margarine is left 0 mg for the cells and nervous system after the
unsaturated fats have been digested and in the veins.
With omega 3 fatty
fish, walnuts, and flax oil you need extra vitamin E as these oils are very vulnerable
for oxidation.
Unsaturated fats from
nuts and olive oil are the most stable and leave also some vitamin E for the
rest of the body.
It is therefore
recommendable to take additional 100 mg vitamin E in order to get also adequate
protection for the cells and the nervous system/brain.
Rest of Vitamin E
after Digestion and Absorption in the Body
From Vitamin E Level in
100 g LEFT
Olive Oil 50 mg +5
mg
Corn Oil 34 mg 0
mg
Margarine 10 mg 0 mg
Thistle Oil 44 mg -10 mg
Hazelnuts 35 mg +22 mg
Almonds 35 mg +18
mg
Walnuts 6 mg -21
mg
Herring 15 mg -5
mg
Mackerel 12 mg -2
mg
Deep-frying Oil – The Damaging Domino Effect
Deep frying is very
popular almost everything is getting deep fried nowadays; deep-fried fish in a
jacket, French fries, deep fried parsley and other herbs from the household to
the restaurants.
It is the most idiotic
preparation method that ever was invented. It makes from natural products fat
bombs and calorie bombes that on top of that are full of damaging rancid
tasting fat radicals.
Deep frying oils are
aggressive vitamin E killers; especially when the oils are heated for hours in
a row like in fast food restaurants and at the fish and chips trolley. These
fats and oils are full of free fat radicals that cause other fats in the body
to oxidize. In stomach and intestines where they arrive first they cause
cancer. The fats in the cells oxidize this way one after the other like in a
domino effect. This can go on until a Vitamin E molecule is there to catch it
and render it harmless. After this rescue action the vitamin E molecule is used
up. After eating deep fried foods it is recommendable to eat immediately extra
vitamin E.
Health Info: Vitamin
E:
-
Protects
unsaturated fats in oils from oxidizing
-
Protects
unsaturated fats in the cell membranes, brain, nerves and eyes
-
Protects
unsaturated fats in the blood fats and in the arteries and veins
-
Protects
for heart attacks and strokes
-
Protects
against cancer
Trans Fats The KILLERFATS
Killer Fats are
hidden in Many Products
Trans fats are
chemical man made concoctions that occur during the process of artificially
hardening liquid vegetable fats. Trans fats are THE killer fats all together.
It is one of the largest food related scandals that trans/killer fats are
allowed in the food production completely uncontrolled. These fats stay solid
even at body temperature, but they are in the body easily mixed up with normal
natural vegetable liquid fats due to their molecular structure.
The damaging effects
of this:
-
Trans fats
are used in the cell membranes and make them hard and inflexible.
-
Trans fats
hinder the production of tissue hormones from omega 3 fatty acids.
-
Trans fats
influence the blood fats more negative then any other fat. They increase the
bad LDL, and decrease the good HDL, there is no other fat that has a worse
influence on the blood fats.
Even more
incomprehensible; these killer fats increase the risk for deadly heart and
blood diseases when eating only 2% more of them by (and that’s only 30
calories) 100% (double) and increase the risk for diabetes by 36%. No other fat
therefore has a worse influence on the health.
Scandalous: No indications on the packaging of
food products
The real damage is in
the fact that trans fats do not have to be mentioned on the packaging, and
there are no regulations on maximum quantities in the food. There are even
other misleading things allowed to be put on the packaging of the food like
produced under the supervision of a state approved food technician, or
something in that trend; only that what needs to be tested what has to be
legally declared on the packaging. The best protected secret in the food
industry is the content of trans fats in the food products. Whenever there are
solidified vegetable fats in the food products one can assume with 100%
certainty that the food also holds quantities of trans fats: bakery products,
Berliners and doughnuts, croissants, puff pastry, chocolate, French fries, the
pane crust on all different kinds of deep fried foods, deep fried foods in
general, sausages, chips, margarine, …
But how much? There
are very little studies done on these trans fats and only certain products have
been tested; much material to work with is therefore not available.
Depending on the brand
can these trans fat contents vary from 12 to 57% of the total weight of the
food product!
Trans Fats NO consumer
knows how many
Systematically is the
food industry playing down the contents of trans fats in its concoctions. The
German margarine institute (the spokes arm of the margarine producers) claims,
that in German margarine contain only 1% trans fats. But in a test of margarine
brands form Germany were found more hen 5% on average of trans fats in the year
2000. A branded margarine for baking held even 19% trans fats. In the 80 have
lots of people stopped using margarine as it was said that it was not that
healthy after al. the industry reacted by reducing the trans fats from 21% or
more to less or equal to 5%. That is similar to the trans fat content of
butter. Margarine therefore has become healthier over the last 10 years. A
different picture it is with all the other food products that are made with
transitional fats. The trans fat content in 17 tested branded crackers varied
from 17 to 51 %; in nut nougat cream from 1 to 12% and in doughnuts from 4 to
41%. No consumer can know really how much trans fats are in the food products
they take form the shelves in the supermarket and how much of it will land in
the veins.
Where do we find Trans Fat?
It is impossible to
know how many trans fats land in our digestion every day as the averages in the
table underneath do not tell us how much exactly it is; one pack can hold 1%
and the one next to it of a similar product 46%. Even though that it is always
put forward that only 2% is inside; this value however on average of the total
food intake is very close to what it really is. Some products can hold however
20 times more then the one next to it.
The consumer buying
these products had bad luck, but there is, no way, in knowing as it is not
indicated on the packaging.
Without these exact
measurements and contents on the packaging nobody can know really how much
trans fat is inside. The regulations on the packaging and labeling have been
demanded by many experts since long only without results. Best thing to do is
not to buy this kind of products altogether.
Now again we need the
rejection of these products by the consumers in order for them to be
regularized or taken out of the stores. The food industry will react prompt to
win its customers back either by writing the exact contents on the packaging or
by producing better products.
Good to know:
Killer Fats – better
to boycott these products
Nobody knows how many
killer fats are swimming around in our food industry made concoctions. Averages
tell us rather little as the brands are having different contents, in the next
table in the third column you can see the content as “from-to”. Our tip: leave
products with partly hardened fats inside also in the shop!
Amount of Tested
Branded Average of trans
fats Trans Fat
Content
Products in
the total fat content From: To:
3 Salad croutons 42% 23 52%
14 Crackers 40% 24 51%
16 French Fries 38% 5 57%
16 Ready Gravy Sauces 33% 2 60%
13 Donuts 30% 4 43%
3 Biscuit Mixes 30% 28 30%
19 Cookie Mixes 23% 1 46%
8 Pane chicken breasts 27% 12 57%
3 Croissants 18% 6 41%
6 Toast breads 18% 1 35%
7 Muesli bars 11% 5 22%
9 Chocolate bars 9% 1 36%
10 Hard Baking
Margarine 6% 1 20%
9 Choco-paste 6% 1 11%
9 Sunflower margarines 5% 2 6%
6 Potato chips 5% 0,
4 25%
Hardened Fats: Longer Shelf Life
For the food industry
are hardened vegetable fats interesting due to the fact that they keep longer
then normal fats. The food industry is using these hardened fats in almost any
case possible as they become slower rancid then natural fats. With this it
increases the shelf life of its products and that means more production and
more money; it keeps chocolate bars hard, it replaces expensive butters, in
conserves it gives a smooth taste and in chips it gives the long lasting
crispness, and in deep-frozen French fries it keeps the fats hard also after
the thawing. It is even used in certain deep frozen vegetable products.
Read as consumer
carefully the labels on the packaging, you will be astonished in how many food
products partly hardened fats are contained. If it is not declared as hardened
fats it is written as “vegetable fats” which in turn have a good reputation
with consumers.
Tipp how to avoid
TRANS FATS:
-
Trans fat
content is not declared on the packaging (yet). Take it as a rule that if on
the packaging is written “contains vegetable fats” or “partly hardened
vegetable fats” that there will be a mixture of many different fats inside of
the product of which definitely some trans fats.
-
If there
is written: “does not hold trans fats” then it really doesn’t hold trans fats.
-
Avoid all
kinds of deep fried fats from fast food restaurants and canteens as well as
fish and chips stands. Here the fry oils are heated for hours in a row and hold
chemically restructured fatty molecules as-well as free fat radicals.
-
When deep
frying at home throw the oil afterwards away.
-
Rinse pans
immediately after baking and frying and throw the oil away afterwards.
-
Do not buy
hardened margarine, the softer the better, the less trans fats they contain.
Reform-margarine is better on which is clearly marked unhardened and
unasserted.
-
Buy
preferably natural oils, in deodorized and filtered oils have many of the good
omega 3 fatty acids been degenerated to trans fats or they have oxidized. Cold
pressed and natives (extra virgin) oils are better in quality and healthier.
Hardened Fats The Origin
Hardened fats are
industrially produced out of vegetable fats. They are heated at 150 to 240
degrees for hours in a row, 6 to 8. A lot of fatty molecules are created in
this process that does not occur in nature at all. The reactions these fatty
molecules have in the body have not been studied to the fullest yet so they do
not know what these molecules do in the body. The fatal results from trans fats
we know however exactly thanks to many studies; they are more damaging then
saturated fats.
Images say more then a thousand words: Good
fats are fluid and do not stick
What is bad about and
how do trans fats work?
-
Trans fats
are exactly as animal fats thick and sticky fats
-
The
unsaturated fats are non sticking and even anti sticking they bounce of the veins
and stay liquid.
Looking at the fat
molecules of fatty acids the difference is straight forward: trans fats and
saturated fats are straight molecules that are easily stacked on top of each
other. The unsaturated fatty acid molecules are curbed, omega 6 and 3 even a
lot, they are almost round; so they do not stack up easily on top of each
other.
Omega
6 Fatty acid Molecules Omega 3
Fatty acid Molecules
Melting Point: -5
degrees Celsius -12
degrees Celsius
Particularity: Not
sticky ANTI
sticky
Structure: Curbed Heavily
curbed
The unsaturated fat
molecules push themselves away from each other and are there less coherent.
They do not stick and omega 3 is even anti sticking; which is very important in
the veins. Unsaturated fatty acid molecules do not cloth together nor do they
ball up with each-other. Omega 6 fatty acids solidify only at temperatures of 5
degrees minus, omega 3 even lower at -12, omega 3 fatty acids need more space
as they are even more curbed then omega fatty acids this makes them more
flexible and this makes them anti sticky.
Trans fats are Solid and Sticky in our Bodies
The molecules form
trans fats or saturated fats are straight. They are easily stacked on top of
each other or deposited in cells and veins. They are very sticky and the
melting points are very high so they stay solid also in the body. These
molecules stick easily to each-other and any other molecule they encounter. In
the body they are used there where hard structure is needed, so they are needed
in the body but not in excess.
Saturated
Fat Molecules Trans
Fat Molecules
Melting Point: +44 degrees
Celsius +70
degrees Celsius
Particularity: Sticky Sticky
Structure: Straight Straight
When these fats are
absorbed in the body and used in the cell membranes the cell membranes become
very un-impermeable so that the nutritional substances can not enter the cells
anymore. The same with the veins full of these sticky fat blubbers and deposits.
These fats will start to stick everywhere and destroy with that the health of
the blood and veins system. The blood palates become sticky, less flexible, the
blood less liquid and the blood fats keep on going up.
Keep the Veins and Arteries Fit and Reduce the
Risk for Heart and Blood Diseases by Half
The sources for a good
and long healthy life are the 240000km of veins and arteries in the body. This
transport system is responsible for the transport of all oxygen and nutritional
substances to the 70 billion cells and to take away all the bad left over
products and used up substances back to the liver, intestines or kidneys. With
these trans fats and saturated fats you ruin your transport system. The risk
for heart and blood diseases is reduced by 56% when only eating 2% less of
these trans fats.
Trans fats the More and the Longer The Worse it
is for You
The more trans fats
you eat the higher is the risk for blood and heart diseases. This is why more
and more experts are crying out loud that these fats need to be mentioned on
the packaging of the food products. The longer one eats these trans fats the
higher the risk for blood and heart diseases. This is logical as the veins get
block and narrower over a long period of time. From the Harvard study we know
the following:
In 43757 participants
was the risk for blood and heart diseases increased with 36% after 6 years. In
correspondence was it 98% higher after 14 years with the nurses study.
The difference: good
food intake will let you do your 100 meter tracks in the swimming pool still at
age 80 whilst next door in the not swimmer basin the fast food generation
victims are being helped in rehabilitation after the first stroke…
Good to know:
The more and the
longer an intake of trans fats and saturated fats the higher the risk for heart
and blood diseases.
Participants: Time Frame Risk With Increase of Risk
With Very High
2%
More Trans Fats Trans Fat
Intake
21930 Men 6,1 years 39%
more deadly blood and heart
diseases in the participants
eating the most trans
fats, compared with those eating the least
667 Men 10 years 28% more risk for blood 100% more risk in
and
heart diseases comparison
to those that
ate
the least
43757 Men 6 years 36% more risk
80082 Women 14 years 93% more risk
Keep the Cell Membranes Fit
Each cell in our
bodies has an outer layer the membrane that consists of to put it simply
different kinds of fats. The building blocks for this come from the food
intake. If one would analyze these membranes one could tell what was eaten in
the last 6 months. From the fat intake will these cell membranes be more
flexible or not and the more permeable they will be. The cells will be more
transport active or not, flexible or not, permeable or not, the more permeable
the cell membranes are, the more active they can absorb nutritional substances
like vitamins, fatty acids, sugar, minerals and vegetable substances. Also
hormones and transporters can get easier access to the cells if they are more
permeable.
Trans fats and
saturated fats render the cell membranes sticky, un-flexible, un-permeable, and
block the coming in and out of substances, unsaturated fats do the opposite.
Diabetes and Trans
Fats
The blocked cell membranes
through saturated fats and trans fats are one reason for getting diabetes. The
hormone insulin that is responsible to stack sugar in the cells needs permeable
cell membranes. Each obstruction in the permeability of the cell membranes
disrupts the effect of the insulin namely transporting sugar into the cells.
The more hard and sticky, blocking trans fats and saturated fats are build into
the cell membranes of your body the less the insulin can do its job, then even
more insulin is produced as the sugar level in the blood stays at its same high
point. This phenomenon is called insulin resistance, from this in a later stage
comes diabetes. The body is not capable anymore to absorb enough sugar
molecules from the blood into the cells. A habit of eating lots of sugar rich
products, alcohol and carbohydrates for long periods of time can also lead to
diabetes, everybody knows this but it is new that the fat intake can contribute
to it too.
Diabetes Risk and
Trans Fats
In the study with the
84000 nurses has been found that only by eating 2% more trans fats the risk for
diabetes goes up with 36%. In those that were over weight and hardly did any
sports the risk even went up to 82% this was seen in 1237 nurses that ate lots
of trans fats and did hardly any sports. When you are in the category of people
that is over weight and that does not do lots of sports you should eliminate
the trans fats completely from your menu.
Good To Know: This I
how trans fats increases the risk for diabetes
Participants Time Frame 2%
More Trans Fats Women with Higher
Diabetes
Risk and Eat
Lots
of Trans Fats
84204 14 years 36% increase in risk 82%
higher risk for women that are over weight for
diabetes and do little or
no sports
60%
increase in women
drinking
alcohol
51%
increase in women with
family
problems with diabetes
What you should do
2% trans fats is
enough like one portion of French fries with mayonnaise, less in the daily
intake will reduce the risks for diabetes and heart and blood diseases
considerably like with 53% and the diabetes risk with 40% if you eat instead
unsaturated fatty acids. Instead of French fries eat a salad with a dressing
from olive oil or walnut oil together with the steak. Instead of cookies and chocolate
bars it is better to eat in between a fruit or walnuts that hold lots of
unsaturated fats.
A decrease of 28% in
diabetes risk is reached by exchanging the trans fats holding foods with
complex carbohydrates, like instead of French fries you take a jacket potato,
whole grain rice, whole grain pasta or whole grain/wheat bread. Or you take an
apple in between meals.
It is a matter of
recognizing the trans fat holding products and to exchange them for better
healthier products.
Health Info: Trans fats
-
Render the
blood palates less flexible and fluid able
-
Render the
blood fats sticky
-
Increase
the risk for heart and blood diseases
-
Advance
arteriosclerosis
-
Render the
cell membranes harder
-
Increase
the diabetes risk
-
Block the
effect of essential fatty acids
-
Block the
production of tissue hormones from omega 3 fatty acids
-
Increase
the bad LDL fats in the blood
-
Lower the
good HDL
-
Worsen the
balance between LDL and HDL
The Harvard Studies
(Interview with Prof.
Eric Rimm)
WE ARE WAT WE EAT
Studies on more
then116000 women and 51529 men from 1976 till 1986 and again from 1989 with
more then 100 staff, doctors, analysts, profs, students etc
The biggest part of
the answers is covered in the rest of this text however important is:
Those people that lead
a healthy, sporty life style can reduce their risk for heart and blood diseases
with 82%. Just by eating less saturated fats and NO to almost none trans fats,
by getting a good daily intake of folic acids (vitamin B9), get enough fibers
and natural substances and eat more fish with omega 3 fatty acids and
unsaturated oils, also get more vitamins, minerals and specially vitamin E not
from food complements but from the real food products.
Saturated fats
Reduce the
Unnecessary Fat Blubber
Stay Lean and Fit!
The use of butter and
cream in the kitchen has been ongoing since long time and considered as normal.
However too much is too much. One soup spoon of butter per day on top of the
normal food intake can have an impact over a year of 13 kg more on the scale!!
And that you do NOT want. If you want to stay lean and fit then you will have
to reduce this fat blubber wherever it goes. Saturated fats are nothing more
then unnecessary calories that are not necessary. Problem is saturated fats are
60% of our calorie intake nowadays.
Good to know: Healthy
and fit till in High Age
Tips to reduce
saturated fats, the saturated fats in our food intake are coming from:
-
20%
sausages
-
20% butter
-
18% milk
products
-
5% meat
So less sausages,
butter and cheese, more fat free or light milk products that are already 60%
less saturated fats in the food intake, this is the easiest way to stay lean,
fit and healthy.
These products hold
the most saturated fats:
Sausages and meats:
Speck 89%
Salami 49%
Different Sausages 41 to 45%
From Liver and
Intestines
Lamb Cutlets 32%
Brat sausage 32%
Mortadella 32%
Meat Sausage 27%
Frankfurter 24%
Chicken liver sausage 22%
Lamb Leg 18%
Pork Chops 9%
Beef Belly 8%
Turkey Sausage 5%
Roast Beef 3,8%
Veal Cutlet 2,6%
Veal Fillet 1,6%
Chicken Breast 1%
Turkey Breast 1%
Milk Products:
Butter 80%
Camembert 50%
Butter cheese 50%
Emmentaler 45%
Gouda 45%
Edamer 40%
Gorgonzola 32%
Cream Quark 30-45%
Cream Fraiche 30%
Quark 20%
Cream yoghurt 10%
Coffee Cream 10%
Full Cream Milk 3,5%
Fat Free Yoghurt 1,5%
Fat Free Milk 1,5%
Fat Free Quark 0.5%
Butter Milk 0,5%
Fat People Become Easier Sick
Almost nobody will
increase with 13 kilos per year but it is possible. On average it is a kilo per
year for the North Europeans, that’s why each 5th German is heavily
over weight and each second to fat. Saturated fats are the main contributor to
this. Fat and overweight can be calculated with the body mass index. The higher
the BMI the worse you are off. A high BMI (when you are overweight) diminishes
the production of testosterone, so no mood for sex. A high BMI influences then
not only the fitness of the body and the erotic but also the health of your
body and soul over longer periods of time, the risks for diabetes and hear and
blood diseases and high blood pressure multiply them.
Table:
-
BMI of 32;
More the overweight, 2 times more risk for a stroke, triple the risk for high
blood pressure, 20 to 30 times more risk for diabetes and 3 times higher cancer
risk.
-
BMI of 28;
Overweight; 2 times more risk for heart and blood diseases, 7 times for
diabetes and 3 times for bile stones.
-
BMI of 21;
Normal weight, lean people live longer.
-
Lower then
this is also not healthy. But that’s another problem.
How to calculate the
BMI:
The Body Mass Index
Formula:
Your Weight divided by
the quadrant of your height
For example:
80 kg
----------------------- = BMI 28
(1, 70m X 1, 70 m)
The Scale:
BMI lower then 20: see
a doctor: abnormal
BMI 20-25: NORMAL
BMI 25-30: Overweight
BMI 30-35: FATT and
ugly
Eat more Poultry and less Red Meat
Fatty meats lie in the
stomach for hours and causes cardialgia (heartburn), due to the aggressive
digestive juices that are needed to digest the fats in it. A roast steak often
leaves the stomach only after hours. After a fatty meal with lots of meat one
can forget a clever mind, fitness and erotic; you will be slow, tired and busy
digesting for hours. It is better therefore to exchange red meat more often with
chicken or turkey meat. These kinds of meat do not lie in the stomach for hours
as they contain less fat. The skin from the poultry should be removed however;
that’s where the most fat is contained. The fat composition without the skin
from poultry is a lot better then that of beef or pork meat. Chicken has in relation
to the fats less saturated then unsaturated fats.
Good to know: Fatty
Composition of the Different Meats:
Mono Uns. Fats Poly Uns. Fats (Om 6t) Omega 3 Sat
Fats
Mutton Fillet: 45% 3% 2% 50%
Beef: 50% 3% 3% 44%
Pork: 48% 9% 2% 41%
Chicken: 32% 15% 2% 51%
Turkey: 31% 26% 9% 34%
Avoiding Saturated
Fats, the Ten Best Tips:
-
Cut away
the fat on cutlets and steaks (even better before cooking)
-
Fatty
sides of cold-cuts and hams should stay on the side of the plate
-
Eat more
fat free turkey or chicken sausages or raw ham
-
Avoid
cream sauces on salads and use yoghurt or vinaigrettes instead
-
Creamy
sauces on meat, leave it and use cooking juices, vinaigrettes
-
No cream soups,
no need anyways the vegetables by themselves have taste enough
-
Paste the
bread with creamy yoghurts (preferably fat free types) and yoghurts that have
been nicely made fluffy, they taste creamy without the fat
-
Low fat
quark instead of full cream quark
-
No full
fat milk, use low fat milk
-
The
concentrated coffee cream is easily replaced by normal low fat milk
-
Use
yoghurt instead of cream whilst cooking
-
Do not eat
the skins of chicken and poultry
TIPP: NO BUTTER
whatsoever; replace it with Alba Oil from Sweden, this is pure Rape oil with
butter taste, it holds 60% unsaturated fats and extra 10% omega 3 fatty acids.
Saturated Fats Are Solid and Stick
Saturated fats are
solid when at room temperature or in the body, this is use-full as butter will
glue the ingredients for cookies and cakes together and after baking will keep
them solid. Tropical vegetable fats can give a chocolate bar so much solidity
that the bar will not melt in the hand. A lot of these saturated fats become
liquid only at temperatures of 70 degrees centigrade. These fats do not taste
as fats or oils neither and a lot of it is necessary to get a taste effect
uberhaupt.
Saturated fats for m
blocks of fat and stick to each other, this is due to their straight shape as
molecules. The easy stack ability makes them ideal for the use in building our
cells. Too many of these fats in the cell membranes however cause negative
effects in the good running of the metabolism between the different cells, the
blood and the nutritious substances. Our cells become in this process deficient
as too many saturated fats clog up the veins and the cell membranes. The blood
fats increase, the blood palates become sticky and on the sides of the veins
deposit saturated fats; the beginning of arteriosclerosis.
The Amount of Fat is
the Same, The EXCHANGE of saturated fats Pays Off
In the Harvard Study
with the 80000 nurses was no difference made or seen between the amounts of fat
that were eaten, and the sensitivity in risk increase or decrease for heart and
blood diseases. This should not be surprising as through the whole of this text
the emphasis has been put on exchanging bad fats for good fats and not
necessarily to reduce fats. But statistics have shown that by exchanging only
5% of saturated fats by unsaturated fats the heart and blood diseases decreased
with 40%!!
Health Info: Saturated
Fats:
-
Main
energy supplier for the North European population; 60% of all fats consumed are
saturated fats
-
Contribute
directly to blood and heart diseases
-
Render the
blood palates sticky
-
Cause
deposits in the arteries
-
Render the
cell membranes hard and impermeable
-
Increase
the total cholesterol
Influence of the
saturated fats on the blood fats:
-
Increase
the unwanted LDL
-
Some kinds
of saturated fats can reduce the good HDL
-
Unsaturated
fats can increase the triglycerides
Special: Against the
Cheese-Sausage-Butter of everyday life
-
Hummus,
chick pea mousse from the middle east
-
Baba
Ganoush, aubergine (eggplant mousse)
-
Guacamole,
from the Mexican kitchen; avocado mousse
-
Vegetable
and Herb mixtures with good oils on the bread; like tomato, basil and garlic in
extra virgin olive oil. (Garlic reduces the agglomeration of the blood palates
and can help reduce the LDL cholesterol up to 10%)
-
Fresh
sprouts like Alfa alfa, soy, cress, mixed with yoghurt, flax oil and lemon on
the bread or as snack
-
Tartar of
lean red meat, it has less fat and hold important vitamin B12 and proteins; it
should be prepared with natural ingredients, lemon, egg yolk and olive oil
only, not fatty mayonnaise
-
Fish, fatty
sea-fish in all different kinds and forms
-
Quark and
marmalade
-
Quark in
all its different forms is the king of food products thanks to its taste and
diversity of uses, it holds 3 times more protein then yoghurt and it has
calcium in it. It can be made up with different kinds of herbs, spices,
vegetables, onions etc
-
Tzatsiki
from the Greeks and the Turks its easily made by mixing low fat quark and a
little yoghurt, squeeze a garlic toe inside, pepper and salt and a salad
cucumber, some lemon juice and a little olive oil, ready!
-
Green
sauce, made from herbs, spinach fresh in the mixer some boiled eggs inside if
wanted and a little yoghurt, very nice with salmon too.
Increase the Fat
Burning with L – Carnitin
Fat is pure energy and
can keep you going throughout the day. The fat in your legs, belly, hips and
ass would be enough to keep you going if only it could be absorbed back in the
body and used as energy. However too many people suffer from metabolism
blockades:
-
The
insulin level in the blood is too high
-
You eat
too many calories so the use of these fat depots is not necessary
-
You do not
burn enough fats/calories, there is not enough muscle activity
-
The fat is
not transported properly to the burning centers in the muscles as there is a
shortage of aiding substances like L-Carnitin (biocatalyst)
The One Way Road
towards the Fat Cells
In order to get to the
speck depots in the body first of all needs the insulin level to be steady.
Only Then will the billions of fat cells give the transport fats free in the
blood, the triglycerides. Every time when in the blood the insulin level is too
high, the fat in the fat cells is blocked. Insulin increases after each meal
and reduces the sugar in the blood and makes absorption of he sugar possible in
the cells. The level can be increased very fast when eating sugar rich foods
and fast (glycogenic) carbohydrates. So from the cake after a meal, the
chocolate bar in between and the sugary drinks, the white flour in pasta and
bread, the sugar in the coffee all make for the insulin level to go up very
fast as the sugar levels in the blood rise too fast too. This overflow of
energy is turned into fat immediately and deposited in the fat cells for later…
Too many people get
very quickly too fat because of a constant and too high sugar (carbohydrate)
intake.
This is the one way
street to the fat cells. If you eat constantly sweets in between meals and lots
of potatoes, white rice, pasta etc then the fat deposits in the cells will
never find their way back onto the metabolism.
Tipp: Burning Fat
depots only when:
-
Flat
insulin level
-
No or
almost none fast glycogenic carbohydrates
-
More
movement to increase the fat burning ovens in the muscles
-
Less
saturated fats
-
Take
biocatalysts as L – Carnitin
Too many Calories all together
Every second German
has got a nice layer of love handles around the belly. All the over flow of
saturated fats and sugar are packed up there. From all the theories that are
around in regards of overweight only one has got it right with 90%: we eat too
many calories from sugar and saturated fats that are not burned. 60% of these
calories come from saturated fats and only 2 to 3 % from unsaturated fats. This
chapter is specially written to show that it is easy to loose weight. A part of
these fats can be reduced by changing to a Mediterranean food intake with lots
of mono unsaturated fats. This food is healthy and tasty. And an additional 100
calories per day are reduced by staying away from fatty sausages and milk
products.
Not Enough Fat Burning Ovens
For fast fat burning
one needs also a good muscle mass. The muscles are the largest fat and calories
burning machine. This is why you should under no circumstances loose muscle
mass. The more muscles you build up through sports and protein and the less muscle
protein you loose through a good fat burning, the more muscle fat burning ovens
you become.
Increase the Fat Burning through with L –
Carnitin
It is necessary to get
the right substances in the body in order to burn of the fats; co-enzyme Q10,
magnesium, vitamin C, the B Vitamins, proteins, and above all L-carnitin are
busy with the fat burning. Of these substances lots of people have exactly not
enough, the blood values are too much down.
L- Carnitin plays a
central role in the burning of the fats and in the energy production. It is a
similar food product as a vitamin. Without this substance can the fat never
reach the fat burning ovens; the mitochondria that are in all the cells.
Our bodies can produce
in the muscles by itself L carnitin, but it needs to build down muscle protein
to produce it; 30 grams muscles for one (1) gram L carnitin. In order to avoid
muscle deterioration for the production of L carnitin it is important to get
enough out of the food intake.
It comes mostly from
meat and milk products. When eating only small to none amounts of these
products it is good to substitute with food supplements.
L – Carnitin the Taxi towards the Fat Burning
Ovens (Mitochondria)
Especially the muscles
and the brain hold the most L carnitin fat transport shuttles as they are the
main recipients of fats. The results of L carnitin deficiency are often
difficult to see:
-
Tiredness;
fats are not used sufficiently as energy
-
Muscle
loss or bad muscle production; instead of fat is every time again muscle protein
used for energy production.
-
Heart
deficiency; 80% of the energy of the heart is coming from fat. Specially when
getting older the symptoms can be angina pectoris and heart deficiency
-
Bad loss
of weight; during a diet is the fat in the belly and the hips only reduced very
slowly.
More Loss of Fat through L Carnitin in the Diet
Only with L carnitin
can the fat blubber not be reduced. It has become clear through studies that
the taking of L carnitin without the reduction of calorie intake does not result
in a reduction of the body weight. Why in any case should the body in one time
start to burn extra calories from the fat reserves? That does not make sense. It
works only when the general intake of calories is reduced and more activities
and sports are done in order to BURN the calories (fats). EACH little bit of
too much sugar and each gram of fat too many will come directly on top of the
hips.
During a diet where
fewer calories are eaten Carnitin however can help enormously in the fat
reduction. In a study with 100 patients all on the same diet one half got extra
Carnitin, the other just white powder; in a period of only 4 weeks was the
weight in the Carnitin group reduced with 25%; About one kilo in 4 weeks on
average.
The intake of extra
Carnitin can triple the burning of the fatty acids that are eaten daily. This
fat cannot be stored already in the body, but is reduced as energy is produced.
Less Muscle Loss through a Diet with L-Carnitin
The participants with
L carnitin had also less muscle reduction; the body did not need to reduce the
muscle protein for energy supply but went straight to the fat rolls on the
hips. L – Carnitin improves also the building of proteins in the muscles in
order to produce more muscles. This way it keeps the muscle mass fit for more
fat burning, plus it helps this way for a more muscular body with less fat.
The more muscles a
person has the more he can eat without getting fatter. With fatter people the
fat or calories land immediately in the fat deposits as they have not enough
muscles to burn up all those calories. By retaining the muscles during a diet
the yo-yo effect is kept at bay and will it be more difficult to get fat again
afterwards.
Other Advantages of Eating Extra L Carnitin in
the Diet
When burning muscle protein
instead of fat there is production of ammonia as one of the burning rests,
these work as a nervous poison that make tired.
If on the other hand
the body uses sugar out of the liver and the blood (glycogen) for the energy
supply then you get hunger attacks and you become nervous, as the brain and
nervous system get in an energy shortage (the brain needs a constant sugar
supply).
The top of L Carnitin
is to reduce the hunger feeling through a better fat burning for a good energy
supply. Like this (with extra L Carnitin) is it easier to be on a diet.
When during a diet the
energy supply through fat burning goes too fast, produces the body ketene
particles, they are responsible to give the body the indication that it should
save on energy and the metabolism is reduced again. When eating then it comes
back to the yo-yo effect; as the body is in slow absorption mode and the supply
of calories has gone too much up again. L-carnitin makes for less production of
ketene particles so the fat burning keeps on going at the same level.
Good Fat Burning for Energy and Muscles in the
Elderly
When growing older the
L Carnitin absorption from the food and the auto production from it reduces
Older people have therefore less L Carnitin at their disposal. At the same time
is the fat burning reduced through getting older and more fat is stored. Instead
of burning fat does the body burn more muscle protein and through this process
reduces the muscle mass.
Specially when getting
older it is imperative to burn more fats and to keep the muscle mass the same
or even produce more of it. Muscles are there to keep the body fit in general.
L Carnitin helps to keep the muscle mass stable and the use of fat as energy
source.
Tipp:
Extra L Carnitin
protects the muscle mass, by helping to burn fat instead of muscles. It keeps
the fat burning for energy in the heart healthy and it assists the immune
system, brain and nervous system.
Good to Know: The
right way to get to L Carnitin
For the normal doses a
day 250 to 500 mg are needed; in these proportions it is also best absorbed in
the intestines.
For extra fat
reduction higher doses can be used.
Small portions at a
time are the golden rule when taking extra L Carnitin.
Three grams of L
Carnitin a day can be used in the case of blood fat reduction, diabetes, and
heart diseases. (See a doctor)
Also in the assistance
for the immune system is L Carnitin used.
In sporty people can
the regeneration time be reduced when taking extra L Carnitin and the muscle
hang over is reduced.
The best brand is L
Carnipure. It is pure L Carnitin; it is produced similar to yoghurt. Chemically
produced L Carnitin can have as side products also D Carnitin which has the
opposite effect of L Carnitin and is therefore not recommended.
Fat is the Super Power Supply in Sport and Hard
Work
The unsaturated fats
are a good energy supply for the body as it doesn’t over ballast the body and
health in people that do lots of physical activities. It has little volume in
the stomach. Sportsmen do not have fat free diets anymore like 10 years ago. It
is not possible to do top sport without the right fat intake ant the right fat
burning as energy source. The more fat is burned in the muscles the more sugar
(glycogen reserves) is saved in the muscles and liver, which is needed to keep
the brain and nerves happy and fit. When doing sports; even as much as 55% from
the normal bodily activities; L Carnitin can become necessary in the burning of
he fats. Through this the recuperation
phase can be reduced. L Carnitin can improve the burning of fats under bodily
pressure; reduce the unnecessary muscle reduction as the body uses fat instead
of muscle protein for energy, it reduces the risk for muscle damage and reduces
the recuperation time.
Vegetarians – Less Energy through Bad Fat
Burning
L Carnitin is
especially rich in animal products. Vegetarians get less of it through food.
Vegetarians are therefore weaker then non vegetarians in sporty activities. The
consequences of not enough L Carnitin can be less fit, fast damaging of the
muscles and less endurance.
It is not made from
meat and is produced biologically. It is a vegetarian product. Specially for
pregnant women is extra L Carnitin necessary, when vegetarian or not.
A Fit Heart through a Good Fat Metabolism
(Burning)
80 % of the energy for
the heart comes from fat. If the fat burning doesn’t work the result is heart
insufficiency, pain in the chest (Angina Pectoris), heart rhythm disruptions
and other symptoms, that hang together with a bad energy production from fat.
Through studies it was shown that L Carnitin can reduce these symptoms as it
makes for better energy production in the heart.
Make the fat burning FIT
L Carnitin shortage
reduces the burning of fats and results in tiredness, muscle loss and less
endurance. Over longer periods of time it can influence heart attacks and heart
insufficiency.
Those who need more
L Carnitin:
When you are older
then 60
When you are
vegetarian
Vegetarian kids
Sporty People
Pregnant or breast
feeding
On a diet
Diabetics
Liver Problems
Kidney Problems
Too high Triglycerides
Interesting Websites
on Fish and Cod Liver Oil:
A note of caution:
Other websites related
to this matter:
Chemical and Medical explanations
and Research:
Body Mass Index:
General Food Nutrition
Facts:
General Sites on
Health:
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