What is the Best Diet, the Healthiest Diet to Prevent or Reverse Inflammatory Diseases?
Daily exercise is vital. It should be noted that no diet or health program is complete without daily exercise -- at least 45 minutes a day of vigorous walking, jogging, swimming, biking or treadmill use. Read our discussion of which exercises are best and how much to exercise.
The Best, Healthiest Diet emphasizes fruit & vegetables,
whole nuts, spices, beans, legumes and minimizes animal fats
and high omega-6 oils. Sugars, pastas and sweets are eliminated.
Wild fish and grass-fed, free range meats are allowed.
Adults should eat up to 15 total servings of vegetables or fruits per day, servings of about 3 ounces each. That's about 3 pounds or a kilogram and a half per day of total high fiber fruit and vegetables.
Fats in the diet should come from either extra virgin olive oil, or possibly the new "high-oleic" safflower and sunflower oils, or a small amount of coconut oil, which are largely omega-9 and medium-chain-triglyceride saturated fats. Nuts and veggies like avocados also contribute to healthy fats in the diet. Meals should be eaten raw or lightly steamed or sauteed in olive oils and spices.
The secret to living longer and happier livesPeople eating vegetarian diets live longer and more satisfying, more enjoyable lives than those who eat diets including meats. Studies of every race and ethnicity from around the world consistently show that vegetarian diets increase longevity. Want to live longer, more active and productive lives? Stop eating the flesh of animals.
Meat eating compromisesIf you insist on eating animal meats, limit yourself to a maximum of 3 or 4 small 3 ounce servings of very lean meat from free range, organic chicken or turkey, and at the most one small serving of fatty fish like sardine, anchovy, mackerel or herring PER WEEK.
Avoid red meats from beef, pork, and caged, non-organic poultry products. Avoid all larger fish like tuna, swordfish, and all shellfish like crab and lobster completely. Avoid all cows milk products, including milk, cheese, yogurt, etc. Avoid eggs unless they are 100% organic from free range chickens.
If you eat animal products, fish or eggs, be sure to eat added anti-oxidants from increasing your�proportions of highly�colorful berries like blueberries and blackberries, added whole organic fruits AND take added anti-oxidant supplements like vitamins C, E gamma and alpha, A, selenium, resveratrol, cinnamon, turmeric, ginger, alpha lipoic acid, N-acetylcysteine, pomegranate extracts and green tea.
Healthy diets should be high in omega-3 foods or supplements, and low in saturated fats and omega-6 foods and oils. Low fiber and high sugar foods should be avoided or minimized. This includes most processed or packaged foods, pasta, cereals, bakery foods, bread, and sweet or oily high fat desserts.
Fats and oils in healthy diets are obtained from vegetable sources, but are limited to those high in omega-3 polyunsaturated fats, and low in omega-6 polyunsaturated fats, or oils from olives, and small amounts of saturated "medium chain triglycerides" from coconuts. Sources of plant based omega-3 oils include flaxseed oils, whole walnuts, and a few other seed oils with smaller concentrations of omega-3.
Plant omega-3 oils are not complete, since they must be lengthened by the addition of 2 or 4 carbon atoms before the body can use them. This lengthening is not performed efficiently by most adults, which is why we recommend that most adults supplement their diet with preformed "long chain" omega-3 oils from fish or blue algae.
A diet rich in vegetables and fruits already contains at least some omega-6 sufficient for health maintenance. Green vegetables and nuts are rich sources of omega-6, so if you're eating 12 to 15 servings of fruits and vegetables and a handful of nuts daily, you'll be getting plenty of omega-6. But, you won't be getting enough omega-3, so we suggest supplementing with a quality fish oil.
What are the percentages of macro-nutrients in a healthy diet?
- Protein -- about 15 to 20 percent of daily calories, provided by beans, peas, nuts and legumes
- Fat -- about 20 to 25 percent of daily calories, provided by virgin olive oil, coconut oil, a handful of whole nuts, and fish oil supplements
- High fiber carbohydrates -- about 55 to 65 percent of daily calories, provided by 12 to 15 three ounce portions of colorful fruits and vegetables per day
Exact percentages will vary from person to person. Eat until you are satisfied. Eat slowly, chewing well. Eat a variety of foods through the day and week, rotating among different vegetables, fruits, nuts and spices. Be sure to avoid animal products, including cows milk, cheeses, and processed or bakery products like cookies, cakes, pies and pasta dishes too. Eat plenty of food but don't rush. Leave room for a fruit dish, a satisfying handful of nuts, and inventive delicious smoothies.
When to eat, how often and how muchMeals should be smaller than is common in American diets, and taken more frequently during the day. At least 5 meals or snacks should be taken per day, 3 or 4 hours apart. Most calories should be eaten earlier in the day, with breakfast-time or noon-time meals being larger than other meals. Only high protein foods should be eaten late at night. Nothing should be eaten by most people after 3 hours prior to bedtime.
Animal products should be avoided or minimizedAnimal and fish protein sources should be minimized. Animal meats are high in omega-6 or saturated fats, which cause most degenerative diseases. Fish is high in poisonous and cancer-causing pollutants and heavy metals, even though they may be good sources of omega-3, they contain too many undesirable toxic products that buildup in the body and cause disease.
Animal products should be avoided whenever possible, including all red meats. Chicken and turkey products could be eaten if they are known to be free of hormones and insecticides, or other pollutants, and are raised on a natural free-range diet instead of one based on grains like corn or millet, which cause high levels of omega-6 in their flesh. In general, proteins in your diet should be obtained from vegetables, beans, peas and legumes or nuts.
Some nutrients must be supplemented due to deficienciesCertain nutrients are deficient even in healthy diets, and should be supplemented by most adults. These include omega-3 fish oils which are filtered for heavy metals like mercury, cadmium and pollutants, the minerals magnesium, calcium, zinc and selenium, a variety of spices like turmeric, cinnamon, ginger and green tea. Other supplements may include resveratrol, EGCG, pomegranate extracts, and soy proteins with isoflavones.
Many adults would benefit from supplementing soluble fiber added into their drinks through the day to help ensure sufficient total fiber intake.
There are tremendous variations between people relating to how they respond to individual nutrients. This varies according to their genetic or family history, ethnicity, their disease status and history, and their exposure to environmental toxins, insecticides, pollutants, atmospheric toxicants, and so on. So, exact amounts or doses of these nutrients will also vary, but in general, we suggest that most people consider adding these products to their diet in supplement form:
- Natural Factors Ultra Rxomega-3 Factors EPA/DHA 900mg with Vitamin D3 Enteric Softgels, 150-Count, at about $35.48 per bottle (37 day's supply for one adult taking 4 capsules per day_ -- Research supports taking a minimum of 3 to 4 capsules with 900mg total of preformed long chain omega-3 (EPA+DHA) from fish oil in each capsule, out a total 1,400mg total capsule size. The fish oil we link here contains "triple strength" long chain omega-3 EPA plus DHA. This means 900mg instead of the usual 300mg of true omega-3 fats in each capsule. Please don't confuse the total capsule size with the amount of true long chain omega-3 it contains. Fish oil capsules usually contain only 30% true long chain omega-3, compared to other oils inside the capsule. A "double strength" capsule may contain about 600mg true omega-3 per capsule, while a "triple strength" version should contain about 900mg long chain omega-3 per capsule. To achieve that size, the triple strength capsules are usually somewhat larger, around 1,400mg compared to the 1,200mg or 1,000mg of the weaker versions. Since the softgel capsules are slippery and go down easily, most adults can swallow even the 1,400mg size easily. With this formulation, you only need to take 4 capsules to obtain the inflammation fighting power you need from fish oil daily.
Since fish oil capsules may contain from 30% to 50% of combined EPA+DHA, the number of one gram capsules to take to achieve 2.5 to 4.0 grams of total EPA+DHA can vary from brand to brand. You need to read the label to find out how many to take, adding up the percentage of the EPA+DHA in your brand. When you consume large amounts of long chain omega-3 as you should be doing, you will be blocking the body's ability to produce another powerful anti-oxidant agent, called DGLA. So, as you are producing more inflammation fighting power in one way, you are also partly reducing your ability to fight it. One famous scientist, Dr. Barry Sears*, calls this process "taking two steps forward and one step back." For this reason, we suggest as he does that you take a moderate dose of GLA (gamma-linolenic acid) from Borage Oil daily (see below). By taking BOTH EPA+DHA from fish oil and GLA from borage oil, you will be taking "two steps forward" in fighting inflammation. In 2002, the American Heart Association published their AHA Scientific Statement, supporting taking up to 4 grams per day for patients with high triglycerides above 500, a condition common among people with diabetes, or other insulin resistant diseases such as heart disease or cancer. Read their strong endorsement of taking fish oil supplements directly from the AHA -- Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease, a 13 page PDF. See our online fish oil supplements page for several suggestions. *Read Dr. Sears' latest book: Toxic Fat: When Good Fat Turns Bad
- Vitamin D3 -- This formula of fish oil we suggest above also contains 1,000 IU of Vitamin-D3, which means that you will be getting close to the 5,000 to 10,000 IU per day we suggest for adults of this important nutrient. Vitamin-D3 helps your system reduce risks for cancer and many degenerative diseases as well as helping to fight possible infections. Scientist now report that taking at least 8,000 IU/day is usually required to increase circulating vitamin-d3 to optimal levels that support cancer prevention in the general population. To reach this level, you may have to take one added capsule of vitamin-d3 with 5,000 IU. Download and read this new report from University of California scientists who studied 3,000 volunteers to assess how much Vitamin D3 they needed to consume daily to build their circulating Vitamin D3 to levels that would prevent cancer -- published Winter 2011 in Anticancer Research, a peer reviewed scientific journal -- Vitamin D Supplement Doses and Serum 25-Hydroxyvitamin D in the Range Associated with Cancer Prevention. We recommend for adults the 5000IU size Now Foods Vitamin D3, 120 capsules - about $7.10, or our recommended Children's Dose NOW Foods Vitamin D-3 1000 IU, 180 Softgels - about $6.95. Now Foods is a respected national brand, and these are terrific low prices from Amazon.com. The large 120 capsule bottle contains a 4 month supply for one adult, and the 180 count bottle of the 1000IU contains about 3 month supply for one child.
- Borage Oil, GLA -- Borage contains the highest percentage known of a special healthy omega-6 oil called Gamma Linolenic Acid or GLA. Unlike most other omega-6 oils, borage seed oil, like omega-3, reduces inflammation in the body. However, GLA operates through a different pathway than omega-3, so its results are additive. Fish oil omega-3 produce series-3 prostaglandins, while borage oil produces series-1 prostaglandins. Both of these help fight inflammation, but in different ways. Most adults should consider taking BOTH fish oil and borage oil daily as a part of their healthy diet. Read a detailed research report on the health benefits of borage oil. See our online store's Borage Oil page to order at reduced prices, up to 30% or more off retail for most brands.
- Magnesium Citrate -- Magnesium Citrate is a more digestible, absorbable kind of magnesium. The mineral magnesium is vital to health. Research consistently reveals that Americans are deficient in this mineral. See our comprehensive research report on magnesium health benefits for more details. Magnesium deficiencies result in higher levels of systemic, chronic inflammation and higher insulin resistance, higher risks for cancer, strokes and diabetes. Magnesium deficiencies are also linked with hypertension and poor renal or kidney function. Several mental disorders are linked to insufficient magnesium. While it is not a cure-all, taking magnesium is essential for people who want to prevent or help their doctor manage a multitude of degenerative conditions. Most authorities suggest taking up to 400mg/day, in 2 doses 200mg each, once in the morning and once before bedtime.
- Selenium -- Evidence supports taking 200 micrograms of selenium per day. Research studies show that this small supplement may help prevent up to 50% of some kinds of cancer. While remarkable, the results are consistent in research from around the world. This is one of the least expensive, and easiest ways to help reduce your risks for cancer.
- Soluble Fiber -- Evidence continues to mount that a diet with sufficient fiber can help prevent cancer, reduce inflammation, improve insulin efficiency and blood sugar control, and reduce risks for many other conditions. The FDA recommends a diet with at least 40 grams/day of fiber. This is almost impossible for most Americans to achieve, unless they add soluble fiber powder to their drinks through the day.
- Vitamin-E Gamma and Alpha -- Vitamin-E was the first "vitamin" discovered, about 100 years ago. Until recently, most Americans took only this one vitamin supplement, or perhaps a multivitamin that contained it. New research has revealed that it is essential to get TWO forms of vitamin-E, including both the Gamma and Alpha forms. Only Alpha is included in most common supplements. Our online page provides several economical sources for ordering products that combine both forms for you, at big discounts from retail.
- Vitamin-C -- Over 20 years ago, Linus Pauling the Nobel Award winning biochemist, wrote a best selling book "Vitamin-C and the Common Cold". It was a best seller, after which millions of Americans began buying vitamin-c for their families. Even though taking vitamin-C may not cure the common cold, it is essential as part of a complete anti-oxidant regimen. Vitamin-C trades electron charges with other anti-oxidants to "recharge" them so they can go back to work. So, if you're taking enough of the other anti-oxidants from your diet or supplement program, then vitamin-C can work synergistically to improve your health. Most authorities suggest taking at least 500mg/day, and more when infections or inflammation are rampant.
- " target="_blank">Beta-Carotene -- like vitamin-C, beta carotene helps recharge other anti-oxidants in the body. It appears to be especially helpful in some organs, including the colon, eyes, and liver.
- Cinnamon Powder -- If there is a "miracle spice" that is helpful for almost everything that ails us, it might be cinnamon. The active compound in the spice appears to be methylhydroxychalcone, MHCP. In some body tissues, MHCP acts just like insulin (as an insulin mimetic) to increase the activity of insulin receptors in the cell membranes, causing trans location of the CLUT-4 molecule inside the cell, and stimulate the uptake of glucose from the blood into the cell where it may be metabolized. As a result of these actions, cinnamon appears to improve blood sugar control, reduce insulin resistance, improve insulin efficiency, stimulate glucose uptake into tissues, stimulate PPAR-gamma and PPAR-alpha like some medications, reduce inflammation, reduce triglycerides and LDL cholesterol, and even improve hypertension. These amazing results were studied in a ground-breaking research report published in 2003 by the United States Department of Agriculture Research Laboratory in Beltsville, Maryland. They suggested taking from one to six grams of powdered cinnamon per day to have the desired effects. You can download their report "Cinnamon Improves Glucose and Lipids of People With Type 2 Diabetes" as a PDF, from the Journal of the American Diabetes Association, DIABETES CARE, VOLUME 26, NUMBER 12, DECEMBER 2003.
- Turmeric Yellow Curry Powder -- Turmeric contains a compound called curcumin that is being energetically researched today around the world, primarily for its anti-cancer and anti-inflammatory properties. It does not cure cancer, Alzheimer's Disease, arthritis, or other conditions, but it does appear to be helpful as part of a prevention or management strategy. Patients are advised to inform their doctor that they are taking turmeric, so doctor's prescriptions can be adjusted as needed, since curcumin does affect the way other medical compounds work in the body.
- Ginger Powder -- Ginger is related to Turmeric, and has been used for thousands of years as a medicinal herb in Asia. Ginger is thought to reduce inflammation, and act as an anti-oxidant and a mild digestive to assist in the digestion of other foods.
- " target="_blank">Low Dose 81mg Aspirin -- Aspirin is a "non-specific anti-inflammatory drug" which inhibits BOTH COX-2 and COX-1 cytokines. Due to its non-specific blocking action, aspirin may help cause bleeding by inhibiting the proper maintenance of mucous tissues, especially in the gastrointestinal track by restricting the activities of COX-1. Your doctor needs to be involved in the decision to take or not to take aspirin every day.
- Resveratrol -- Resveratrol is a substance manufactured by plants to help protect them from damage and infections. Recent research has found that in the test tube or laboratory, resveratrol appears able to extend the lifetime of small animals like worms, and even lab mice. However, research continues on the substance to prove its effectiveness for humans as an oral supplement. Even so, millions are now taking it in hopes of extending their lives and improving management of many metabolic conditions. If you take resveratrol, be sure to take a form that includes at least 50mg of Quercetin in each capsule. Quercetin improves the healthy actions of resveratrol by 300% to 500%. The Life Extension "Optimized Resveratrol" is one form that includes quercetin.
- Green Tea EGCG -- Drinking green tea with high levels of EGCG may help fight tumor growths, improve glucose metabolism, reduce inflammation and slightly reduce LDL cholesterol levels. Green tea is the most popular drink in the world. More popular than coffee or brown tea. Our reading shows that the health effects appear to be mild to moderate. You can also take supplemental extract capsules if drinking green tea isn't possible or convenient for you.
- Pomegranate Extract (from juice and flower) -- Pomegranate juice and extracts of the seed oils and flowers has been recently proven to be powerfully helpful in the management of insulin resistance and glucose metabolism. The active ingredients in pomegranates appears to be punicic acid, together with a few other flavinols and phenols. Altogether, extracts of pomegranate work to stimulate the activity of PPAR-gamma and also PPAR-alpha. This is an action similar to popular TZD anti-diabetic drugs, much to the surprise of researchers. When taking pomegranate, subjects tend to have improved insulin efficiency, reduced insulin resistance, improved lipid metabolism and control, and improved blood sugar control. These results are remarkable help for diabetics. It is important that people not assume that these supplements are a complete answer for type-2 diabetes, for example. However, diabetics working with their doctor may find pomegranate extracts useful.
- Red Pepper Capsaicin -- Capsaicin, the active ingredient in red pepper blocks a compound in the body called "substance-P", which is the signaling compound that enables pain sensation. As a result, capsaicin may help some people reduce the sensation of pain. You may also wish to investigate capsaicin creams and ointments for application to affected areas of the body. Users of the capsaicin creams report at first a strong burning sensation for ten minutes or so, then a numbing that lasts for up to one or two hours.
Buy Nuts in Bulk to Save up to 50% or More Compared to Local Discount StoresIf you've been missing nuts in your diet because of their outrageously high prices, cheer up! We've found out that Amazon.com sells them at about 50% less than even your local Wally mart might charge. For example, until recently, my local Wally mart was charging $5.00 and sometimes even more, for each tiny 8 ounce tray of walnuts, pecans or almonds I was buying. That's $10.00 or more a pound of course. Seems outrageous, but the other grocery stores around town charged even MORE. So, we did a search at Amazon and found that we could save about 50% if we ordered from them online. And, the nuts we get are delicious, fresh and very high quality. So, here are some convenient money-saving links for you:
- Raw Walnuts, shelled and unsalted
- Raw Almonds, shelled and unsalted
- Raw Pecans - Fancy Jumbo Size, shelled and unsalted
- Raw Hazelnuts or Filberts from Oregon, shelled and unsalted
Some foods are poisonous, even though they are popularCertain foods tend to be somewhat poisonous, even though they are common in the American diet. These include cows milk, so-called 'vegetable oils' from peanuts, corn, safflower, sunflower, cottonseed, and so (except for olive oil and coconut oil), and almost anything made from sugar or flour, grains, white potatoes, rice, pasta, fructose and animal fats like butter or lard.
©2010 Level1Diet.com, Rights granted for unlimited duplication and dissemination as long as the references to Level1Diet.com are left unchanged, and a working link is provided pointing back to our home page: /
Keywords: long chain omega, chain omega, long chain, most adults, omega, vitamin, taking, research, foods, cancer, reduce, insulin, inflammation, products, capsule, fiber, capsules, magnesium, people, borage, chain, adults, vegetables, resveratrol, disease, report, daily, contains, supplements, healthy, cinnamon, total, supplement, suggest, diabetes, turmeric, fruits, alpha, pomegranate, diets, gamma, eating, ginger, levels, common, small, including, sources, health, improve, doctor, capsaicin, appears, called, glucose, extracts, meals, whole, world, eaten, meats, sugar, added, avoid, nutrients
We first published this report on Level1health.com. *All information on Level1Diet.com is for educational purposes only. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Before changing your diet, or adding supplements to your diet, or beginning an exercise program, everyone should consult a qualified and licensed health practitioner; a physician, dietician or similar professional.