low fat way to health

8/12/2019 Low Fat Way to Health

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In the pages of this book you will learn:

what foods to eat to improveyour mental powers , step upyour vigor

how to use today's 3 sensationalfood supplements

harmful food cravings and howto overcome them

how to take the nuisance out ofcalorie counting

7 ways to lose weight and keep itlostautomatically

how going on and off diets doesmore harm than good

how to figure how long you'lllive

why you may be wasting moneyon vitamin pills

what the "easy, fast" reducingformulas don't tell you

how your eyes, heels, elbowswarn of arteriosclerosis

how to "cook in" the good infoods you eat


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fantastic health miracles per-formed with the new wonderfoodlecithin

foods that keep older peoplefrom feeling their age

how a low-fat intake keeps youoff the sick list

how food supplements guardagainst virus infections

food secrets of people with out-standing vitality

why getting fat is worse than

being fat

how alcohol can be beneficial inyour diet

how to survive a heart attack toa ripe old age

the truth about tobacco andhealth

how much fatty food is safe foryou

5 "golden rules" of nutrition

worth more than all the gold inthe world

We deem it a privilege to have the opportunity to disseminate thisimportant health-giving information through the medium of this book.

The Publishers


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The Complete Guide to Better Health Through Automatic

Weight Control, Modern Nutritional Supplements, and Low-at

!iet.

THE LOW-FAT WAY TO

HEALTH AND LONGER LIFE


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I he reader may well ask"What

will this book do for me" or to paraphrase !en ranklin# "$an

it bring me health %whi&h is really wealth'# happiness# and wis-

dom" It &an# for many reasons.

( growing number of books for laymen on the sub)e&t of

health have appeared in the past de&ade. *ever before has there

been su&h widespread popular interest in medi&al s&ien&e.

+u&h of this interest has been motivated by the unpre&e-dented advan&es in medi&al resear&h that have been made in

our time. ,ne dis&overy has led rapidly to another and many

old views are radi&ally &hanged. *ew information# new diag-

nosti& tools# and new drugs have provided new answers to many

old problems that were believed to be without solution.

ven the pra&ti&ing physi&ian &annot always keep abreast of

these swift developments in medi&al progress. e &annot take

time from treatment of his patients to evaluate all reports of

new findings and new produ&ts that daily flood his offi&e.

(t the same time# he &annot shirk the traditional responsi-

bility of the physi&ian to tea&h the publi& how to prevent illness

and how best to treat it when it o&&urs.

The answer# therefore# seems to lie in a division of labor

THE SIX THINGS

THIS BOOK WILL

DO FOR YOU


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/I0 TI*1/ TI/ !,,2 WI33 4, ,5 6,7

among do&tors. a&h should &ontribute to the nation8s health

literature information on the parti&ular phase of medi&ine about

whi&h he is best 9ualified to speak. /u&h information# whether

derived from resear&h or from his daily pra&ti&e# should be as

reliable and as safe as a pres&ription.

*ot all books appearing todayeven those written by physi -

&ians&ome up to this high standard. +any are written merely

to entertain# to eploit some medi&al novelty# or sometimes to

enhan&e the prestige of the author.

In preparing the following work for the general reader# the

author has aimed at a twofold ob)e&tive: to prolong your life

and to save you from &rippling or fatal heart disease resulting

from hardening of the arteries.

The information offered here is based upon the writer8s ;< years. ven if you are over ?=# you &an

still en)oy more than two golden# "bonus" years. These figures

are based upon a&tual +etropolitan 3ife Insuran&e tables# in-

&luded in this book.

2. KNOW WHAT FOOD TO EAT

In addition to prolonging your life by &ontrolling your weight#

&orre&t diet &an also save you from heart and blood vessel dis-

ease. (lmost all heart resear&hers agree that when people who

have defe&tive fat metabolism eat a high-fat diet# heart disease

often results.

In the following pages you will find instru&tions# in detail# onwhat to eat to maintain a well-balan&ed diet and at the same time

to avoid fat-ri&h foods that may undermine your health.

$omplete daily menus for a period of several weeks are in-

&luded.

3. DISCOVER NEW VITALITY THROUGH DIETARY

SUPPLEMENTS

+edi&al resear&h has dis&overed a number of important die-

tary supplements that not onlv improve the body8s general effi-


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/0 TI*1/ TI/ !,,2 WI33 4, ,5 6,7

&ien&y and well-being but help prevent hardening and blo&king

of the arteriesthe &ondition that sets the stage for heart atta&ks

and strokes.

The nutritional supplements &ombined with vitamins that are

des&ribed in the following pages &an help you over&ome fatigue#

nervousness# and loss of energy.

+edi&al s&ien&e has effe&tively demonstrated that millions of

(meri&ans eat three meals a day but are poorly or badly nour-

ished @ many are overweight. 6et they suffer from the symptoms

of malnutrition or borderline# sub&lini&al illness. This is often

epressed by feelings of tiredness# nervous symptoms# and loss

of vitality.

The author will des&ribe the results of &ontrolled studies

into new produ&ts that he and his asso&iates have &ondu&ted to

prove their effe&tiveness and safety.

4. KNOW WHAT TO DO ABOUT SMOKING

The role that &igarette smoking plays in various diseases has

been the sub)e& t of in tensive resear&h . The dis&ussion of

toba&&o will answer many of your 9uestions &on&erning the

effe&t of smoking on the heart and blood vessels.

5. KNOW WHAT TO DO ABOUT USING ALCOHOL

The 9uestion of al&ohol# although not so important to the pre-

vention and treatment of heart disease as it is to some other

physi&al disorders# is also dis&ussed# and professional advi&egiven for using it safely.

. PUT SUNSHINE INTO YOUR AUTUMN YEARS

It would be only a limited gain if the years added to your life

were years of unhappiness or ill health. Therefore# the author

has in&luded advi&e for meeting the spe&ial problems of the

older years.

The writer believes that a longer# happier life will be yours


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/I0 TI*1/ TI/ !,,2 WI33 4, ,5 6,7

if you make a whole-hearted effort to absorb and follow the

dire&tions given here.

3ike most worthwhile undertakings# it will take patien&e and time.

!ut the results are so vital to you and to your loved ones# that your

utmost efforts &an reward you with a ri&h harvest of health and etra

years of happy living.


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CHAPTER PACK

1. CLOGGED PIPES TO THE FOUNTAIN OF

LIFE........................................................ 1

Why can't we live longer? 1

Advances in medical science have outlawed many

diseases, 2

The 20th entury epidemic, 2 What is the cause

of this new epidemic? ! Why is the epidemic

particularly strong in the

"#$#A#? %

What is the situation in other countries of the

world? &

s the epidemic confined to older people? (

)oes heredity have anything to do with the pro*lem?

10

Women have *etter natural protection against athero-

sclerosis, 11

an you reverse damage done to your arteries *y

e+cessive fat? 11

What is the solution for us? 12

CONTENTS


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$,*T*T/

CHAPTER PACE

2. PHYSIOLOGY OF FAT! FAT" FOOD" FACTSAND FICTION....................................... 13

s fat essential in a healthy diet? 1!

What is fat? 1

rotein is the .eystone of human nutrition, 1

ar*ohydrates are a main source of energy, 1/

atsWhat they are and what they do to you, 1

ow are fats digested? 1%

ow are fats a*sor*ed? 1&

ow fats damage or destroy your arteries, 1(

at may *e your 3poison,(' 21

ow much fat are you stowing away? 22

Ta.e a lesson from the pig, 2/

3. FAT" THE KILLER" ON TRIAL.....................2#

ere is how entered the race, 2%

s cholesterol and e+cess fat present in the *lood of

everyone with atherosclerosis? 2&

What a*out the factor of heredity? 2(

s there an e+cess of fat im*edded in the artery

wall itself? !1

Are there other conditions that cause heart

attac.sand stro.es? !!

The role of the liver in protecting you from e+cess

fats, !

lsnt there some medicine that will stop fat from

causing heart attac.s? !

4any other fat preventing agents have *een dis-

covered and found wanting, !/

ow the low-fat diet proved i ts value, !

The low-fat diet proved to *e effective in reducing

weight and promoting general good health, !&


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$,*T*T/

CHAPTER

PACE.

4. HOW TO BE REALLY WELL" THE LOW-

FAT WAY ....................................... 435our diet is the .ey to your health, !

A healthy diet does not mean starvation or tasteless

foods, 5ou do not have to lose energygood

diet increases

vigor,

Almost everyone can *enefit from a low-fat diet, /

The low-fat, low-cholesterol program, %

oods Permitted:

oups! eats! #ish! $oultry! %ggs! &heeses! ege-tables! #ruits! alads and salad dressings! &ereals!

(reads! )esserts! (everages!

oods to (void:

oups! eats! #ish! $oultry! )airy products! %ggs!(reads! )esserts! iscellaneous foods!

5. HOW TO USE DIETARY SUPPLEMENTS-LECITHIN" SOYA OIL" VITAMINS . . 5$

6ven a goat wouldn't eat what you eat, /(

What is wrong with our diet and our eating ha*its?

0ow to supplement your diet with essential nu-

trients, 1

The five-step program, 2

ow to use 7ecithin, 2

ow to use soya oil,

ow to use vitamins, %

LOW-FAT MENUS............................................ $

8eneral considerations for low-fat menus9


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$,*T*T/

CHAPTER PACE

LOW-FAT MENUS %C&'(.) !

oups! eats! egetables!

7ow-at 4enu 1, %17ow-at 4enu 2, %!

7ow-at 4enu !, %/

7ow-at 4enu , %%

7ow-at 4enu


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CONTENTS xxi

CHAPTXB PACE

. HOW TO COUNT THE CALORIES %C&'(.)!

4ost people today don't have heavy demands made

on their physical energy, 10>ust what is a calorie? 10

ow to determine the num*er of calories you need,

10%

4aintaining your proper weight *y a regular calorie

count, 10&

There is only one healthy way to reduce, 10(

$even rules for getting your weight down and .eeping

it down, 10(

)rugs are not the answer, 111

alorie counts of foods listed alpha*etically, 111

#. HOW MANY YEARS WILL LOW-FAT LIV-ING ADD TO YOUR LIFE+ ..............123

6ven i f you've had a heart attac., the low-fat diet

can dou*le your normal span of e+pected years,

12 The same low-fat diet may lengthen the life of

every-

one, 12

5ou can do something a*out it, 12 deal weight

can add more 3*onus years of life,12/

What a*out younger people? 12/

Weight ta*les, 12

,. WHAT ABOUT CIGARETTESSHOULDYOU STOP SMOKING+......................13*

The "se and A*use of To*acco, 1!2


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$,*T*T/

,. WHAT ABOUT CIGARETTESSHOULD

YOU STOP SMOKING+ %C&'(.) "

The agreeable effe&ts of smoking# >A;

The indifferent effe&ts of smoking# >ABThe effe&t of smoking on health# >AAA?What smoking does to the digestive tra&t# >ACThe relationship of toba&&o smoking and &an&er of the

lung# >AD/moking is not ne&essarily the sole &ause of lung &an-

&er# >AD

ow can you stop smo.ing? 11

f you must smo.e, at least cut down on the num-

*er of cigarettes, 12

$witch from cigarettes to pipe smo.ing, 12

ind a su*stitutechewing gum, peppermints,

1!

An effective approach to the to*acco ha*it, 1

$. HOW DOES ALCOHOL AFFECT YOURHEALTH+...............................................14

What a*out alcohol? ow does it affect your

health? 1

The 3good3 effects of alcohol, 1%

The influen&e of al&ohol on the mind# >BC(l&ohol not a stimulant but a depressant# >BCIt &an be useful as a "toni" >BC(l&ohol as a food# >BEThe effe&t of al&ohol on the &ir&ulation# >BE(l&ohol &an be used to improve &ir&ulation# >BD+oderation is the key# >(l&ohol &an rela tension in heart &ases# >


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CONTENTS

$. HOW DOES ALCOHOL AFFECT YOURHEALTH+ %C&'(.)!

(l&ohol &an be harmful to the emotions and the mind#

>


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$,*T*T/

11. GROWING YOUNGER WITH THE YEARS 1,3

t's never too late, 1&!

The low-fat diet *rought amaCing improvements,

1&5ou need more than a 3normal' or 3average3

diet, 1&

=egin now to feel young and really alive, 1&&

There is evidence that the aging process may *e re-

versi*le, 1&&

Weight control also contri*utes to healthy old age,

1(2

an youth *e restored in the prematurely aged?

1(2

INDEX........................................................2*1


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W*(/P(*I/-/P(2I*1

5I*4

wants to wish you the very best that life &an offer# he

will often lift his glass with the following toast:"To health and wealth and time to en)oy both."mbodied in this simple salute are the three basi&

desires &ommon to people everywhere in all ages.*hy can't we live longer+veryone wants to live

longer. It is one of the most deeply rooted instin&ts ofmankind. veryone wants to live a life of usefulness

and abundan&e# free of disease and unhappiness. (s wegrow older# we look forward even more aniously to

in&reasing our lifespan. We want time to en)oy oura&hievements# time still to make plans. !y the time


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we rea&h ?= we realiFe with the great ren&h painter

1auguin that "life is a split se&ond." We begin to thinkabout all the things we still want to do before we rea&h

our seventieth year. If we are fortunate enough to passour seventieth birthday# we wonder whether we &an8t

live even longerperhaps to be E=.Well# why &an8t we We are living mu&h longer than

did our an&estors a &entury ago. We have added ;=years to the average life epe&tan&y in (meri&a sin&e

>D==.

>


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dvances in medical science have outlawed many dis-

eases These golden years are ours be&ause of advan&es made

by tireless resear&h in medi&al s&ien&e. They represent a de&i-

sive vi&tory over the &ontagious and infe&tious diseases whi&h

sometimes wiped out whole se&tions of our population a genera-tion ago.

Thanks to the new knowledge provided by re&ent resear&h#

we no longer need fear the ravages of su&h diseases as diphtheria#

s&arlet and typhoid fever# syphilis andto a great etent

tuber&ulosis. (ll these pestilen&es# however# were &aused by

those invisible but ever-present enemies of healthgerms.

Today the pi&ture has &hanged. With the vi&tory over deadly

mi&roorganisms# a new threat has emerged in &learer and more

frightening perspe&tive.

.he /0th &entury epidemic! A single# fundamental dis-ease of the human body &an now be held a&&ountable for mu&h

of the illness and more than half of all deaths o&&urring ea&h

year in the 7nited /tates It is a disorder known by the general

term of "arterios&lerosis#" whi&h means a hardening and thi&k-

ening of the arteries.

It is now so widespread that 4r. Paul 4udley White# the

noted heart spe&ialist# re&ently des&ribed it as "a modern epi-

demi&."

(s the disease progressessometimes over a long period

of timethe vessels that &arry the blood from the heart to the

body8s tissues be&ome stiff# and their inner surfa&es roughened

and thi&k. These &onditions lay the groundwork for the three

most &ommon &auses of death and disablement in (meri&a:

heart atta&k# heart failure# and stroke.

Is there anything that &an be done to van9uish this number

one killer# whose favorite vi&tims are men in their middle span

of life# and even the very young# sometimes those in their

twenties The answer is "yes"provided you will take the time

and the trouble now to learn a few simple rules.

+u&h of the ea&t nature of arterios&lerosis is still unknown.


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!ut during the past >= years we have learned a great deal in the

fields of pathology# &hemistry# biology# and nutrition that has

provided us with &lues to the mystery# and a pra&ti&al approa&h

to treatment for the first time.

Widespread popular interest in the heart and in the aging

pro&ess has helped immeasurably in the &on9uest of disease.

!ut at the same time# it has been responsible for a good deal of

fear and &onfusion among lay people. /ome of these mis&on-

&eptions are refle&ted in the 9uestions my patients ask after

reading arti&les of the kind that now appear in many newspapers

and magaFines.

Take diseases of the heart and blood vessels# for eample.

Terms su&h as atheros&lerosis# &oronary thrombosis# and &hole-

sterol are today fairly &ommonpla&e# even in publi&ations for the

general reader. !ut few non-medi&al people know ea&tly what

these words mean.

*hat is the cause of this new epidemic+!efore takingup our dis&ussion of ways to forestall a heart atta&k# it might

therefore be well to understand more &learly the basi& physi-

ology involved.

3et us start with a &loser look at the arteries# the vessels that

&arry fresh blood from the heart to the billions of &ells in our

bodies that are in &onstant need of nourishment. 7pon &areful

eamination# we find that the arteries are not the simple tubes

we have pi&tured them to be. Giewing them in &ross se&tion# we

see that their stru&ture is more like that of a garden hose# &on-

taining three layers of tissue in the walls.

The inside layer or lining of the artery# whi&h do&tors &all

the intima(&onsists of a slippery membrane somewhat similar to

the mu&ous membrane on the inside of your mouth. The in-be-

tween layer# known as the media# is formed of mus&le fiber.

This enables the blood vessel to epand and &ontra&t with the

heartbeat# to fa&ilitate the flow of blood through it. The outer

layer# &alled the adventitia, is &omposed of &oarse strong fiberH

whi&h provide added strength to the artery.


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In both the outer and the intermediate layers# there are tiny

intrinsi& blood vessels whi&h nourish the artery itself. The

thi&kness and ea&t &omposition of the three layers vary# depend-

ing upon an artery8s siFe and lo&ation.

,f the &hanges that may o&&ur in the arteries as a result of

disease# there are two types whi&h &on&ern us here. !oth kinds

have traditionally been known by the general term# "arterio-

s&lerosis#" whi&h means hardening or thi&kening of the arteries.

(&tually# however# there are two kinds of hardening of the

arteries. ,ne o&&urs when &al&ium deposits in the middle layer

of the artery &ause it to be&ome brittle and hard. or this rea-

son# it is sometimes &alled a "pipestem" artery. /u&h &al&ifi&a-

tion does not ne&essarily obstru&t the blood flow# and is usually

harmless from a &lini&al point of view.

The other type of &hange# on the other handand it is the

more fre9uent onehas serious &onse9uen&es. It &onsists of a

thi&kening of the inner wall of the artery by deposits of fats:

&holesterol %a fatty al&ohol'# fatty a&ids# and the like# together

with &al&ium.

(s these deposits grow# the passageways or &anals of the

arteries be&ome narrower# mu&h in the same way as the drain

from your kit&hen sink be&omes &logged with grease deposits.

The result is that less and less blood &an flow through the nar-

rowed opening to the tissues or organs that depend on it for

life. 6our "pipes" have be&ome &logged.

(t the same time# the swelling of the lining &ells and rough-

ening of the inner surfa&e provide sites for formation of blood

&lots inside the narrowed artery. If the blo&kage is &omplete in

vital arteries that feed the heart mus&le# a heart atta&kor as we

physi&ians &all it# a &oronary thrombosiso&&urs. If this dis -

aster o&&urs in the &erebral arteries of the brain# a "stroke#"

sometimes &alled a heart atta&k in the head# results. When the

small arteries of the kidneys are affe&ted# !right8s disease#

formerly &alled "dropsy#" and other diseases ensue.

!ut whether the thi&kening and blo&king pro&ess takes pla&e


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==years# and it is still being pursued in various fields of resear&h.

The first theory advan&ed by resear&hers was that of "imbibi-tion#" whi&h held that fat droplets were absorbed dire&tly from

the blood stream through the lining of the artery walls. Whena weakening of the "ground" substan&e or a&tual stru&ture of the

artery wall o&&urred# &holesterolthe main offenderand itsrelated fats were deposited in the artery wall. This theory has

been supported by the re&ent dis&overy that these fatty deposits#espe&ially &holesterol# eist in the same proportion in the artery

wall as in the bloodstream itself.

(nother theory that seeks to eplain the way in whi&h the

fatty deposits get into the artery walls held that they did not

&ome from the blood stream primarily# but were manufa&turedwithin the &ells of the vessel wall.It has also been &laimed that fat mole&ules are normally

absorbed by the artery wall without leaving a harmful residueof a&id &rystals. !ut some abnormal &ondition# su&h as high

blood pressure# may for&e an e&essive amount of the fat mole-&ules into the wall. Then the artery &annot absorb the full

amount# and deposits gradually build up.,ther resear&hers have believed that the fat droplets find

their way into the artery wall through the tiny vessels that supplyblood to the artery itself. (&&ording to this theory# a hemorrhage

or series of small hemorrhages may o&&ur in these tiny vessels.


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( &lot is formed# whi&h deposits fat parti&les in the artery wall

when the small vessels break down.

+y own &on&lusion# based upon years of animal# laboratory#

and human resear&h# plus eperien&e with innumerable patients#

is this: (theros&lerosis results from an impairment of the body8s

ability to utiliFe %or metaboliFe' normally not only the fats eaten

in the diet# but also those that are in the body itself. This im-

pairment is further aggravated by the body8s inability to with -

stand stress or tension@ and by defi&ien&ies in the supply of

hormones from vital glands su&h as the thyroid# the adrenals#

and the se glands.

In addition# there are other fa&tors that influen&e the in-

dividual8s sus&eptibility to atheros&lerosis# or death from a heart

atta&k or stroke. These in&lude su&h things as inherited or &on-

stitutional fa&tors# and the &oagulability of the blood.

It is easy to see how &omple the problem really is. The

danger of oversimplifi&ation is great. owever# one &ausative

fa&tor that stands out &ontinuously above and beyond all others#

important as they are# is fat in the diet. (nd it is this fa&tor

that we &an &ontrol.

These fats from our foods enter our blood stream where# like

sharks &ruising about# they seek out the weak or vulnerable spots

in the arteries. ere they atta&k# enter# and deposit or nest

themselves. These fatty deposits then a&9uire &al&ium# and the

hardening pro&ess begins in the arteries. a&h parti&le be&omes

a &aptain around whi&h rally the silent "+en of 4eath#" who

wage a relentless struggle. /oon they begin to throttle our life

flow.

,ur blood vessels then engage in a vain effort to halt the

armada of killers we now harbor within our arteries. /pe&ial fat-

eating &ells are rushed to these spots# where the fats and

&holesterol have brea&hed the barrier or wall and entered the

artery. In the life-and-death struggle that ensues# the fat-eating

&ells try to engulf the &holesterol and fat parti&les# and may

su&&eed temporarily in the "&ounter-atta&k."

4r. Timothy 3eary# the distinguished !oston pathologist# in


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C

>DAA first devised ingenious methods of lighting up# refra&ting#

and photographing this deadly drama. It was seen that in-

evitably the spe&ial fat-fighting &ells are themselves engulfed bythe repeated tidal waves of &holesterol and fats washed into the

blood and artery walls by fat-&ontaining foods su&h as butter#

eggs# &ream# milk# meat fats# and other animal fats in our diet.

Why is the epidemic particularly strong in the "#$#A#?

If you are a typi&al (meri&an# whether you know it or not you

&onsume an unbalan&ed# obesity-produ&ing diet. 4rs. 3ouis

2atF and . /tamler# prominent resear&hers in this field# &alled

it "a perni&ious &ombination of overnutrition and undernutrition

e&essive in &alories# &arbohydrates# lipids and salt@ and fre -

9uently substandard in &ertain &riti&ally important amino a&ids#

minerals and vitamins."It is not surprising that this situation eists. The s&ien&e of

nutrition# a &omparative new&omer to the medi&al field# has up

until re&ently been &on&erned almost e&lusively with under-

nutrition. People have been urged to "eat the right foods" and to

provide plently of meat# eggs# milk# and &heese for their &hildren.

In most areas of the world# this problem of getting enough

nourishing food to eat is still of primary importan&e. !ut it is

not the problem in (meri&a. ,ur problem is somewhat the op-

posite: "living too high on the hog." ,ur diet is too ri&h in fat

as well as &alories# refined sugars# star&hes# and oils. (t the

same time# it is low in essential nutriments# minerals and other

vital re9uirements.

The ea&t relationship between the amount of fat you eat and

the produ&tion of &holesterol in your body is still a very &omple

9uestion. Investigators differ on some points.

$on&erning one aspe&t of the problem# though# we are all

agreed: the &holesterol found in the blood is made largely in

the liver from fats in the diet.

It is also believed that &holesterol is produ&ed in the arterial

walls themselves.

!ut the main sour&e and the one that we &an to a great etent

&ontrol is fat in our food.


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*hat is the situation in other countries of the world+

We have eviden&e that a prime fa&tor for the great differen&e

between (meri&ans and peoples in various other &ountries is

diet.

or eample# let us see what happened in *orway during thewar years of >DB=->DB


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CLOGGED PIPES TO THE FOUNTAIN OF LIFE

9

sometimes have a way of misleading us. This is admittedly true of

interpreting &ause and effe&t relationships where the health of

whole populations are &on&erned. The long arm of &oin&iden&e &ansometimes rea&h around &orners or do a )uggling a&t. or eample#

you might &laim# an the basis of statisti&s# that sin&e the use of

soap was also sharply redu&ed in some &ountries during the war#

with a &orresponding drop in death rate from &ardiovas&ular

disease# it was the soap %whi&h is a fat' that &aused the disease. In

a more s&ientifi& view# however# the eviden&e weighs heavily on

the side of fat as a prime fa&tor in &ausing atheros&lerosis.

1s the epidemic confined to older people+ What hashappened to our way of life to make men between A= and B< the

preferred vi&tims of the "silent killer" that strikes without warning

(nd why are more and more young women# long believed to bevirtually immune to this disease until after menopause# now falling

prey to it

We do not know the entire answer to this enigma# or even

whether there is a single answer. !ut resear&h that has been &arried

on by my &olleagues throughout the world# and by myself during the

past >= years# has provided some valuable &lues.

,nly re&ently# we dis&overed to our amaFement that over D= per

&ent of our adult population has# to a greater or less degree# a

degenerative disease of the arteries that do&tors &all atheros&lerosis.

That# as you know# is the term meaning the thi&kening and

narrowing of &ertain vital blood vessels. It is the way in whi&h the

stage is set for heart atta&ks and strokes.

+edi&al people on&e thought that it was a result of aging# but

the disease is now being found in infants and &hildren. (s &hildren#

however# we have the power of absorbing the fatty deposits that

atta&h themselves to the artery walls. (s we grow older# we seem to

lose this power of absorption. That is when the real trouble begins.

(t what age does this happen +u&h earlier than we might epe&t.

or eample# my asso&iates and I made a study of the arteries of

?== patients who had died of various diseases. (bout >== of


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>= $3,114 PIP/ T, T ,7*T(I* , 3I

them had met sudden death from a&&idents or a&ute illness. To

our amaFement we found that atheros&lerosis# a disease of the

arteries# was present in many of the young people before they

had rea&hed their thirtieth year.

!y the time they were B= to


30/237

$3,114 PIP/ T, T ,7*T(I* , 3I

>>

!ut it is not too late to &hoose our diet. !y learning how to avoidfood e&essive in fat and &holesterol &ontent# we &an help mini-

miFe the effe&t of heredity.*omen havebetter natural protection against athero-

sclerosis! If you are a woman# you are less likely to suffer froma heart atta&k or stroke until well after you pass the half &entury

mark. That is when your prote&tive female hormones give out#and you be&ome as sus&eptible to the disease as men.

$an8t men take female hormones to prote&t themselves They&an# but if they do# they will "&ross the border" and develop a

high voi&e# full enlarged breasts# and other feminine &hara&ter-isti&s. /o that approa&h to the problem is not pra&ti&al.

(nything else 6es# there is something everyone &an do with-out great in&onvenien&e# and with the added reward of improved

health in general. It is this: sele&t a diet that will keep yourblood fats down to normal levels.

&an you reversedamage done to your arteries by e2ces-

sive fat+,nly within the last few years have medi&al resear&h

teams produ&ed reliable eviden&e showing that e&essive fat inour diets may lay the groundwork for heart disease. If you are

already past A=# it naturally o&&urs to you to wonder whether thedamage done to your arteries is permanent# or whether it is

reversible.(t the present stage of our resear&h# we do&tors &annot answer

the 9uestion with &ertainty. We &an &ite the hopeful fa&t thateperiments with animals have shown that the &ondition is

reversible in animals. We have eviden&e that the &holesterol inthe arteries is absorbed in &hildren# as shown by 4r. 5ussell

olman and others. owever# this metaboli& gift seems to belost as we grow up. There are many authorities in the field who

do believe that sin&e atheros&lerosis is reversible in animals# it

&an also be eliminated even after it is established in humans aswell. owever# we must pro&eed &autiously in basing our &on-

&lusions solely upon studies of laboratory animals# be&ause their

metabolism is different from that of humans.(nother 9uestion that patients often ask me is: "$an you


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>; $3,114 PIP/ T, T ,7*T(I* , 3I

tell me whether I am already a vi&tim of degenerative artery

disease" 7nfortunately# we do not as yet have a test that &an

predi&t with &ertainty whether you are sus&eptible to &oronary

disease# or are likely to have a heart atta&k.

,ne fa&t# however# is &ertain: if laboratory tests show that you

have an e&essive amount of &holesterol in your blood# your

&han&es of avoiding heart and blood vessel disease# whi&h &an

lead to heart atta&k or stroke# are mu&h smaller. 6ou are then

mu&h more sus&eptible. If you are over A= years of age# you

ought to have your physi&ian in&lude su&h a measurement of

&holesterol level in your routine &he&k-up.

Too many men in the dangerous middle years are so busy

playing for high stakes in the fast-moving game of life# that

they forget that "hearts are trumps."

*hat is the solution for us+ The many studies that havebeen made do not prove &on&lusively that heart disease is &aused

solely by diet. !ut they do heavily unders&ore mu&h of the

information that I have gathered from my own 9uarter of a

&entury of pra&ti&e and laboratory resear&h.

Taken together# the eviden&e points strongly to this fa&t: If

everyone in the 7nited /tates would redu&e his fat intake by ;B P6/I,3,16 , (T

on blubber and whale alone are mostly over. /everal years ago

physi&ians working with the *ational 1eographi& /o&iety found

that the skimos who lived in the more modern settlements and

ate and lived like other $anadians or (meri&ans in &ountry vil-

lages# were sub)e&t to the same degree of atheros&lerosis# high

blood pressure# and heart &onditions.

,n the other hand# in those skimo &ases where fish and whale

fats &onstituted the basis of the diet# blood tests revealed that

&holesterol and fats in the blood were very low. This surprising

fa&t was later found to be due to the high &on&entrations of un-

saturated fatty a&ids in the large amount of fish and whale oils

&onsumed by these skimos. (s will be shown later# these un-

saturated fatty a&ids have the uni9ue power to lower the blood

levels of &holesterol and other fats# thus prote&ting the skimos

from the &ompli&ations of atheros&lerosis in the heart# brain#

kidneys# and other organs.

*hat is fat+ irst let us look at food in general. (s long as

we are alive# breathing# with our hearts pumping# our bodies

are at work burning up energywhi&h is supplied by food.

ood or foodstuffs &onsist of si groups# all of whi&h are basi&

ne&essities essential for normal health. These are proteins#

&arbohydrates# fats %whi&h are also manufa&tured by the body'#

vitamins# minerals# and water.

$rotein is the keystone of human nutrition! It is es-sential for every form of life for growth# pregnan&y# formation

of blood# bone# and every vital tissue. It is essential for the heal-

ing of wounds# the warding off of infe&tion# the maintenan&e of

body weight# and the &ondu&t of vital organs and glands in the

body.

+eat is the greatest sour&e of animal protein for human

&onsumption and man &an live in good health on virtually an

e&lusive fresh meat diet. (nimal sour&es of proteins are meat#

fish# poultry# milk# eggs and &heese. These foods &ontain high

sour&es of protein# as well as &arbohydrates and fats. Gegetable

sour&es of protein are wheat# beans# peas# lentils# soybeans# nuts#


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P6/I,3,16 , (T >;< to >C< lbs. needs from

?= to E= grams of protein daily for normal nutrition. This

would be &ontained in the e9uivalent of >J; pound of steak#

one &hi&ken# a pound of fish or a pound of &ottage &heese. a&h

gram of protein supplies four &alories of energy# as shown in

$hapter ?.

&arbohydrates are a main source of energy! $arbohy-drates in&lude the two main &lasses: star&hes and sugars. They

are one of the primary sour&es of energy of our diet. ,ne gram

of &arbohydrate yields B &alories of energy. The amount of

&arbohydrates ne&essary in the daily diet is very variable and

also depends on the amount of it eaten with the protein in meals.

The average (meri&an adult &onsumes anywhere from >


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>? P6/I,3,16 , (T

feelings of hunger# fatigue# and ehaustion. When the blood

sugar falls abnormally low# one feels heada&hes# nervousness#

diFFiness# or weakness.

+any of my patients &ombat these tenden&ies to hypogly&emia

or low-blood sugar in the following simple ways: in between

meals take fresh fruits# preferably bananas or apples# or &anned

fruit )ui&es or fruits@ nglish "tea" with whole wheat &ookies or

&ra&kers# graham &ra&kers# arrowroot &ookies and if needed#

some lean meat or fish in sandwi&h form@ skim milk thi&kened

and fortified with generous servings of skimmed milk powder@

bread and )am@ fat-free sherbet or i&es@ dieteti& or low-fat i&e

&ream@ fruit )ellos are refreshing@ hard &andies or &ho&olate bars

are often very handy but not as desirable as the natural# health-

ful in-between meal "sna&ks#" suggested above# as they often

damage the teeth and may have too short-lived a&tion on the

blood sugar. *ot inf re9uent ly sugar itself will &ause a "re -

bound" rea&tion resulting in an even lower blood sugar fall one-

half to one hour after the sugar has been eaten.

$ountless business people and fa&tory workers find their ef-

fi&ien&y and &apa&ity for work greatly in&reased by following

the above dietary aids. It is not ne&essary to wait until the

symptoms of low-blood sugar already signal the breakdown of

bodily health.

The habit of drinking &offee alone at the &offee-break is like

whipping the tired old horse harder to get it to &limb up the hill.

The artifi&ial stimulant# &affeine# &an never possibly substitute

its artifi&ial stimulant drug a&tion for the flow of energy that

&omes from healthful# natural foods.

Gitamins and minerals are dis&ussed later# in $hapter


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P6/I,3,16 , (T

>C

gram# &ontain more than twi&e the amount of &alories than

protein or &arbohydrate does at four &alories ea&h per gram.

(s we have noted and shall des&ribe in later &hapters# e&essiveintake of fats leads to the shortening of life# premature death by

heart atta&ks and strokes# obesity# and numerous &rippling ill-

nesses.

ats %or lipids' &ontain the elements of &arbon# hydrogen# and

oygen in various &ombinations of animal and vegetable fats.

amples of animal fats are butter# lard# &ream# milk# eggs#

and the fat in meats. Gegetable fats are soyabean oil# olive

oil# &ottonseed and &orn oils# and peanut oils@ these are found

in nuts# &o&onuts# avo&ados# margarines and other vegetable fats

used in &ooking.

ats do not dissolve in water# and when pure they are odor-

less and tasteless. They are found in most bodily tissues# parti-

&ularly in &ombination with other elements# proteins# or minerals.

ats or lipids a&t as vehi&les for the absorption of the natural

fat-soluble vitamins su&h as vitamins (# 4# and .

In order for fats to be utiliFed by the body# they must first

be digested and broken down into &onstituent parts before being

absorbed. They are absorbed in the following manner: (fter

the food is masti&ated and enters the stoma&h# the digestive sys-

tem supplies its first fat enFyme &alled lipase# to begin the diges-

tion of the fat. nFymes or ferments are uni9ue &hemi&al &om-

pounds manufa&tured by the &ells of the tissues. In the digestive

tra&t they are vital for the &hemi&al breakdown of all foods

before they &an be absorbed.

ow are fats digested+ The fat enFyme of the stoma&h#

lipase# begins its )ob on the fats eaten. owever# it is a rather

weak enFyme# leaving most of its work to be &arried out by

steapsin# the fat enFyme manufa&tured by the pan&reas# and by

bile manufa&tured by the liver. In the bile are found bile a&ids

and salts whi&h# together with steapsin# split the fats ingested

into the smallest mole&ules and parti&les possible. These &an

then be absorbed through the lining of the small intestine and


37/237

>E PHYSIOLOGY , FAT

pass either into the liver or dire&tly into the blood stream as

&hyle# a milky or &reamy serum.

ow fats are absorbed! When the fat parti&les are brought

to the liver# they undergo further &hemi&al breakdown and me-

taboli& &hanges before they enter the blood stream in the formof &holesterol# phospholipids# fatty a&ids# neutral fats %whi&h are

neither a&id nor alkaline'# le&ithin# and other fat derivatives.+u&h of the fat is broken down by the liver &ells into &holesterol#

whi&h is e&reted into the bile and goes ba&k again into the

intestine in various &hemi&al forms. ,n&e in the intestine# some

of the &holesterol is reabsorbed again along with other fats

and some is e&reted from the body in the bowel movement. If

the proportion of the &holesterol in the bile be&omes too high#

then it pre&ipitates out of the bile and forms gallstones# whi&h

&an produ&e atta&ks of pain and indigestion# and so often keep

the surgeon busy.

*ow that the fats or lipids have entered the blood stream# they&ir&ulate and are deposited in the various bodily tissues and in

the great body storehouses &alled fat depots. These are lo&ated

in the abdomen# on the hips# the &hest# around mus&les# under

the skin# in the liver# and elsewhere. The fats &onsumed in the

diet are &alled eogenous fats. The liver and other tissues#

however# manufa&ture e9ually important 9uantities of fats or

lipids normally found in the blood stream. These are &alled

endogenous lipids.

These lipids are manufa&tured from proteins and &arbohy-

drates through &ertain remarkable pro&esses inherent in vital

bodily tissues and glands su&h as the liver or the adrenal glands.

nergy and vital &ellular &onstituents for the body result from

these lipids. When present to e&ess# their effe&ts be&ome dev-

astating to humans# as shown in the &hapters on overweight and

atheros&lerosis. %/ee $hapters C and A.'

We now &ome to the fats &ir&ulating freely in the blood stream.3et8s see how they get into the artery walls to a&tually damage

or destroy the artery with atheros&lerosis.


38/237

Fig. 1. C!"" S#$%i!&' C!!&() A%#).

This diagram shows the three coats of the coronary artery and the

channel through which the *lood flows to nourish the heart muscles#


39/237

Fig. 2. C!"" S#$%i!& !* C!!&() A%#) i&C!!&() T+!,-!"i".


40/237

P6/I,3,16 , (T >D

ow fats damage or destroy your arteries! tensiveresear&h in eperimental animals has been able to demonstrate

how these lipids &an leave the bloodstream and enter the arterywall within ;B hours. The atheros&lerosis produ&ed in these

animals be&omes indistinguishable from the atheros&lerosisseen in human arteries. owever# the ea&t details of theme&hanism whereby fats a&tually enter into the wall of theartery are not yet known. What is known and what is importantis that there is a definite ratio or relation between the amountof fats in the blood stream and in the artery wall# and this issurprisingly predi&table in most &ases. (lso# the relationshipof the fats in the artery wall itself is very &lose to that in the

bloodstream. This dire&t relationship between the two seemsto be in fairly &onstant balan&e.

(s des&ribed in the first &hapter# the artery wall &onsists of

three different layers. If the reader &an pi&ture a garden hoseas representing the artery# it presents an innermost layer &alledthe intima# a middle layer &alled the media# and an outer layer&alled the serosa. %/ee ig. >'.

The fats &ir&ulating in the blood stream are of &ourse &losest

to the innermost layer of the artery# with whi&h they are in dire&t

&onta&t. When &onditions are right for atheros&lerosis# the fatsatta&h themselves and enter the inner or intima layer of the

artery. ( kind of wart or e&res&en&e on the artery is then

formed# &alled a pla9ue of lat. When the pla9ue grows larger#

it en&roa&hes upon the passageway of the artery. (s it grows

larger and larger# it may finally blo&k or obstru&t it partly or

&ompletely. When this &logging or obstru&tion of the artery

takes pla&e in the vital &oronary arteries of the heart# then a

&oronary thrombosis or heart atta&k assails the vi&tim. If the

blo&kage from these fatty or atheromatous pla9ues o&&urs in

the brain# then a stroke strikes down the vi&tim. %/ee igure ;.'

owever# if the artery is only partly blo&ked by this a&&umula-tion of fatty pla9ues# then the vital organs supplied by the

arteries suffer from a la&k of the ne&essary amount of blood and


41/237

;= P6/I,3,16 , (T

nutriments &ontained in it to sustain normal fun&tion and health.

(long with the fatty deposits of &holesterol# fatty a&ids#

neutral fats# et&.# whi&h make up these atheromatous pla9ues#

&al&ium and other minerals are also deposited. These make the

artery feel hard# giving rise to the term &ommonly in use

"hardening of the arteries." (&tually we see a softening of the

arteries whi&h takes pla&e first be&ause of these fatty deposits.

It is often noti&ed in many individuals that this free fat will

be floating in the blood stream for hours after a meal &ontaining

fat has been eaten. The blood is then &alled lipemi whi&h

means loaded with fats. When these fats are easily visible to

the naked eye# s&ientists speak of su&h neutral fats as &hylo-

mi&rons. These fats in the blood are regarded by many s&ientists

to be as dangerous as is &holesterol# in entering the artery wall.

( great proportion of these fats in the blood is &ombined with

proteins# &alled lipoproteins# whi&h also have been the sub)e&t

of resear&h by many investigators. /&ientists have only re&ently

dis&overed by new tools of investigation that in these lipoproteins

two separate portions &an be measured: the alpha and the beta

lipoproteins. The first have been shown to be prote&tive against

the development of atheros&lerosis. They are found predominat-

ing in infants# &hildren# and young women who have no eviden&e

of atheros&lerosis.

,n the other hand# the beta-lipoproteins have been found

universally in e&essive amounts in most &ases of a&tive athero-

s&lerosis and so are &alled atheros&lerosis produ&ers or "ather-ogeni&." The prote&tive alpha-lipoproteins are spoken of as

"anti-atherogeni&."

The problem of preventing atheros&lerosis and its human

ravages is the sear&h for ways of in&reasing the prote&tive alpha-

lipoproteins. $hapter < dis&usses le&ithin and other nutritional

supplements and shows how to use these prote&tive substan&es

against the development of atheros&lerosis.

,ne of the greatest fa&tors influential in the &urrent epidemi&

of heart atta&ks has un9uestionably been the startling in&rease

in fat intake. In the 7nited /tates alone# the fat &ontent of our


42/237


43/237

;; P6/I,3,16 , (T

breakfast on the low-fat diet %as epla ined and des&ribed in

later &hapters' his anginal pain stopped as if by magi&. $learly

he was one of the many individuals whose &ir&ulation &ould not

tolerate fats.

This was again )ust re&ently shown in most &onvin&ing anddramati& ways by 4o&tors Peter 2uo and . oyner of the

7niversity of Pennsylvania ospital and +edi&al /&hool. These

investigators studied the effe&ts of fat meals in a series of heart

&ases and others affli&ted with atheros&lerosis over a several year

period. ,ne group of their patients suffered severe heart atta&ks

every time a fat meal was administered to them. /tudies of the

heart and the blood were made during a&tual heart atta&ks by

le&tro&ardiographs and other s&ientifi& instruments. It was

found that when the blood stream &ontained its peak load of fat

&ontent# the heart atta&ks were most severe and threatened the

very life of the patients. /u&h striking studies and findings were

also the eperien&e of other resear&h physi&ians.

ow much fat are you stowing away+ 3ook at the fol-

lowing sample daily menus for fat &ontent that the average

(meri&an &onsumes# as taken from the front page of the ; grams >A=Two pats of butter ........................................... >; grams >;=,ne &up of &offee with L tablespoonful of

&ream and two teaspoons sugar ................. A grams >==

unch4

!oiled ham# ; sli&es . .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. .. . ;= grams ;==Two sli&es of bread .............................................................. >A=Two pats of butter . .. .. .. .. .. .. .. ... .. .. .. .. .. .. .. .. .. .. .. .. >; grams >;=3ettu&e and tomato .............................................................. A=+ayonnaise# ; teaspoonsful ........... .. ... ... .. ... ... ? grams ?=$up of &offee with &ream and sugar.. .. ... .. ... .. .. A grams >==

4anish bun# prune filled ... .. .. ... .. .. .. .. .. .. .. .. .. .. .. . E grams >


44/237

PHYSIOLOGY OF FAT 23

)inner4

+elon sli&e ............................................................................ ;=/teak or beef with gravy# B oun&es ................. B= grams ==Two pats of butter %or oil dressings' ............. >; grams >;=

$up of &offee with &ream and sugar................. A grams >==I&e &ream ........................................................ >; grams ;; grams AB==.

ow much fat can you really live with+ I& $!&%("%' $!,(#

%+# "(,/# ,#&0 0"# !& %+# /!*(% i#%4

"eal $lan ample "enu #at &ontent &alories

(reakfast4ruit )ui&e ,range ui&e E=$ereal /hredded wheat >==/kimmed milk /kimmed milk ?= years ago in a state of sho&k and &oma

from an e&ru&iating &hest pain. This young woman# only ;D

years old# had been ironing &lothes in her home when she ap-

parently was seiFed by a sudden# lightning-like pain. In a fainting

&ondition# +rs. /. had &ollapsed to the floor. /he fell with a &ry#

and her little girl# aged


51/237

36 FAT' THE KILLER' ON TRIAL

amination of the heart following death revealed to our

surprise that +rs. /. had a &oronary thrombosis from etensive

atheros&lerosis. This was a rare &ause of death in so young a

woman# but one nevertheless that is o&&urring with greater

fre9uen&y.We immediately suspe&ted a hereditary &ause in her death and

9uestioned the family# with the following results: The mother of

+rs. /. was in good health as late as age


52/237

(T# T 2I335# ,* T5I(3 A>

&ould &ontinue again. We found a typi&al advan&ed degree of

atheros&lerosis of the arteries affe&ting both legs.

The father of +r. .# a bank offi&ial# had already suffered a

&oronary thrombosis when he was


53/237

32 FAT' THE KILLER' ON TRIAL

The &oronary artery that is damaged by an atta&k of atheros&lerosis

hasfour times as much &holesterol and fat &ontent as that of the

person who dies of &auses other than heart atta&ks. /ubse9uent to our

findings# investigators both here and abroad &orroborated our

findings# tra&king down the "killer" fat to his lair dire&tly in the

artery itself. We also noted that high blood pressure had the spe&ial

effe&t of driving the &holesterol and fats into the artery wall with

more speed and greater destru&tive-ness than would normally be the

&ase. +any patients with high blood pressure were parti&ularly

prone to heart atta&ks and strokes be&ause of the etensive

destru&tion wrought in their arteries by these fats.

This fa&t brings well to mind my patient# +r. *.# a D= pounds and suffered from &hest pain and

shortness of breath on physi&al eertion or emotional e&itement.

(fter a loss of B= pounds by our nutritional methods# his blood

pressure be&ame normal and his heart a&hes and diFFy spells dis-

appeared. owever# whenever he had his regular twi&e weekly# tense

&ommittee &onferen&es at the fa&tory# his blood pressure would rise.

/trangely enough he dis&overed that if he ate any fatty foods

before these tense business &onferen&es he would develop angina or

&hest pain and would have to take a tablet of nitrogly&erine to

relieve the severe heart pain.

is nutrition-minded wife astutely de&ided to pa&k his lun&hes

herself into his brief &ase# along with his business papers anddo&uments. Instead of eating the usual restaurant meals with his

business asso&iates# +r. *. was able# thanks to his wife# to eat an

en)oyable# low-&alorie# fat-free meal. is heart pains left him.

The great fear of death or &rippling illness that had &onstantly

oppressed him and made his life miserable disappeared &ompletely.

(pparently# emotional stress at business would &ause his


54/237

FAT' T KILLER' ,* TRIAL AA

sus&eptible blood pressure to rise. If fatty foods were eaten in

addition# e&ess fat would a&&umulate in the blood and &ould be

driven into the &oronary artery blood stream of the heart. This

would then produ&e the life-threatening heart pains of angina.

The transformation in +r. *.# after diet# weight and nutrition

were &orre&ted# was truly remarkable. is entire fa&ial epres-

sion %as well as his figure' was &ompletely &hanged. In the

pla&e of a tense# pasty-&olored# anious-looking fa&e was a &heer-

ful# smiling# health-&olored &ountenan&e. is step had be&ome

springy %and no wonder# with ;= pounds less to &arry around'#

his walk buoyant# and his en)oyment and &apa&ity for work

enormously in&reased.

re there other conditions that cause heart attacks and

strokes+ To find the answer to this 9uestion we studied the

hearts and arteries of ?== hospital patients who had died of

various &auses. (fter years of analysis we were able to report

that in >== &ases of a&&idental death the great ma)ority of men

and women studied showed some degree of fatty deposits in

their arteries. This was true in &ases of people as young as ;=#

indi&ating that fat is a killer that has no respe&t for age. e

often begins his work very early in a person8s life.

In another >== &ases# diabetes was the &ause of death@ in

another >==# underfun&tioning of the thyroid gland was evident.

In both instan&es# these patients showed e&ess &holesterol and

fats in their blood# with a &orrespondingly high-fat &ontent in

their arteries. The degree of atheros&lerosis of the heart andbrain far outstripped that of any other &ondition# e&ept one

&alled anthomatosis. This &ondition showed itself through fatty#

yellow-white deposits in the skin around die eyes# hands# arms

and legs. Whenever we found this &ondition# we also found that

the arteries throughout the body# and espe&ially in the heart#

were most etensively damaged by fatty deposits.

In patients who were thin and wiry throughout their lifetime#

the o&&urren&e of atheros&lerosis was generally mu&h less than in

all other &ases. Women before the age of


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AB (T# T 2I335# ,* T5I(3

mu&h better prote&ted against degenerative artery disease than

men. (fter


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(T# T 2I335# ,* T5I(3 ADB= I developed an etra&t from the arteries of &attle.

This etra&t was administered first# with su&&ess# to animals for

a period of three years. Then for several years it was given to

human patients suffering from heart and artery disease. I rea-

soned that if a weakness or defi&ien&y eisted in the wall of the

damaged artery# then the administration of the healthy# vital

substan&e missing in the artery might re)uvenate the diseased

artery and restore its health. This same prin&iple was used

in the dis&overy of insulin.

(lthough the etra&t was effe&tive# it had some drawba&ks.

,ne problem was that to be effe&tive# it had to be in)e&ted daily

for the duration of life. ( group of resear&h bio&hemists headed

by 4r. *. T. Werthessen and spe&ialiFing in atomi& medi&ine

studied the preventative and &urative effe&ts of the etra&t that I

had developed. They used radioa&tive &hemi&als to tra&e the e-

tra&t in the blood of eperimental animals. It was found to be

highly effe&tive in preventing atheros&lerosis. *evertheless# I felt

it was ne&essary to abandon the use of the etra&t# even though we

had obtained remarkable results in the treatment of heart# brain#

and other &ir&ulatory illnesses. The e&essive &osts of manufa&-

turing and testing the etra&t# and the need to in)e&t it daily#

made its use impra&ti&al.

any other fat preventing agents have *een discovered

and found wanting! or eample# my asso&iates and I found#more than >= years ago# that in various eperimental animals

&ertain members of the Gitamin-! &omple were effe&tive in

preventing and treating atheros&lerosis. These prote&tive#

vitamin-like agents were &alled lipotropi or fat preventing.

(lthough these findings were repeated and &orroborated by many

investigators# many medi&al s&ientists &ould not agree# and the

use of su&h fat preventing agents never be&ame generally a&-

&epted. /ubse9uently# they have been repla&ed by more promis-

ing medi&ines in the treatment of heart atta&ks and strokes.


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A? (T# T 2I335# ,* T5I(3

(nother promising substan&e was heparin# whi&h is a fat-

&learing# anti-&lotting medi&ine. 4r. yman ngelberg and other

investigators have found heparin very valuable for &ontrolling

blood fats in the treatment of heart &ases. Garious other physi -

&ians# however# do not agree with these results. +oreover# the

ne&essity of in)e&ting heparin at fre9uent intervals and the need

for greatest &are in its administration made it diffi&ult to use it

on a wide s&ale.

In &ertain &ases# thyroid etra&t has been effe&tive in redu&ing

e&essive &holesterol and fats in the blood. It was most helpful in

those patients who had a sluggish or abnormally low basal meta-

bolism rate# a sign of an underfun&tioning thyroid gland. !ut

unfortunately# it has not proved generally effe&tive in all &ases.

6ears ago# my &o-workers and I eplored the potential of

plant sterols as fighters of fat. These sterols# whi&h are plant or

vegtable etra&ts# when eaten# blo&k the absorption of &holesterol

and fats from the intestine. /ome interesting results were ob-

tained# but their a&tion was variable at best. +any of these plant

etra&ts were not pra&ti&al be&ause large 9uantities had to be

&onsumed before ea&h meal.

emale se hormones have been widely eplored. +any in-

vestigators have advo&ated their use in &ontrolling fat metabolism

in the blood and arteries. ere too# the results of treatment in

&ases of heart disease were interesting# but treatment was handi-

&apped by the feminiFing effe&ts that su&h hormones had on men.

Thus the need for something that would be useful to all people#

something that would bring definite results in fighting off the

killer# fat# remained. The low-fat diet holds great promise for

everyone# whether the person has atheros&lerosis or not. The low-

fat way of life &an be followed by anyone# anywhere# and it is

simple# safe# effe&tive. 3et us see why.

ow the low-fat diet proved its value! Throughout the

world# fats and heart disease appear to be inseparable &om-

panions. When investigators found one# they generally found

the other# no matter in what &ountries they sear&hed. ( host of

reports began to pour in on the s&ar&ity or absen&e of heart#


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FAT' THE KILLER' ON TRIAL 37

brain# and vas&ular disease in those populations where a low-

&holesterol# low-fat diet were &ommon. %ample: (sians#

(fri&ans# $osta 5i&ans# ,kinawans# $hinese# $eylonese# and

!antus.'

In sharp &ontrast# the ea&t reverse was found in those parts of

the world where a high-fat diet was prevalent. ( high rate of

atheros&lerosis of the heart# brain# and kidney was &ommon in the

&ountries of urope and in the 7nited /tates and $anada.

Pathologists# do&tors# and medi&al resear&hers# have sin&e produ&ed

overwhelming eviden&e to show that when blood &holesterol and

fats are high# the arteries were &orrespondingly high in the degree

of damage or destru&tion by atheros&lerosis. (nd when the blood

levels of fat were low# the damage to heart and brain was also low.

I be&ame &onvin&ed that the killer had been identified. This

&onvi&tion I arrived at in the following way: I de&ided to see what

the effe&ts would be of stopping one group of patients from

eating fats and &omparing them with another group who &ontinued to

eat the usual amounts of fats found in the (meri&an diet. It was

important to work with people who had proven &ases of

atheros&lerosis. I therefore sele&ted >== patients who had survived

heart atta&ks or &oronary thromboses and who had been

dis&harged from the hospital. These patients had all had

atheros&lerosis of the &oronary arteries and were ideal for the

purpose of proving or disproving the whole &on&ept of high fat as

the &ause of heart atta&ks. The >== &ases were divided into two

groups of = years. !y the

end of the third year# the answer began to grow &lear. (t the end of

eight years of study# the answer was &on&lusive. ,f the


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AE (T# T 2I335# ,* T5I(3

people who had followed the low-fat diet faithfully# only ;; %or

BB per &ent' had died of the same illnesses. In other words#

the low-fat diet had enabled heart patients to live twi&e as long

as those who followed a regular diet and had saved a signifi&ant

number of lives in the pro&ess.

.he lowfat diet proved to be effective in reducing

weight and promoting general good health! (n e9uallyimportant result of this resear&h was this: We found that a

substantial weight redu&tion of about ;= pounds was a&hieved

by both men and women on the low-fat diet. This took pla&e

over a period of three years# and the weight loss was safe#

gradual# healthful.

Typi&al of this group of patients was +r. !.# a sto&ky# short

man of >E= pounds# who had )ust re&ently re&overed from his

&oronary thrombosis. !ut he now &omplained of great fatigue

and shortness of breath on eertion. e )ust &ouldn8t seem to

be able to resume his work as a bui lder. or his height and

bodily frame# he was easily A? pounds overweight. ,n the

low-fat diet he lost a pound ea&h week.

(t the end of the year he weighed >B< pounds. In his own

words# he "felt like a million dollars." e found himself

vigorously ba&k at work again# &lambering about his &onstru&tion

)obs and housing pro)e&ts with ease and en)oyment.

The patients on the low-fat diet also gained some remarkable

and unepe&ted health dividends. +any patients# for eample#

eperien&ed a striking improvement in energy and vitality.The &ase of BC-year old +rs. 5. is an e&ellent one in point.

/he had made a fairly good immediate re&overy from her &or-

onary thrombosis. !ut even before her heart atta&k# her house-

hold a&tivities were always a series of endless &hores to her.

To "get through the day#" be&ame a daily and finally a mon-

umental &hallenge. irst# it had been the ra&e to get her three

&hildren off to s&hool and husband off to work without even a

&han&e to answer nature8s &all to the bathroom %the new (meri-

&an mother8s form of &oloni& martyrdomK'.


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FAT' THE KILLER' ON TRIAL

39

*et the hurry to get the house &leaned and straightened up and

the noon meal &ooked before the &hildren were ba&k from s&hool for

lun&h. (fter this kind of fire-alarm rush# the 9ui&k run over toshop# buy and prepare dinner. (s the Fero-hour drew near# +rs.

5. often felt like giving up@ she )ust felt too ehausted# too

miserable# and too weak@ the task appeared too formidable and

depressing for her dwindling strength.

The do&tor who had eamined +rs. 5. had not been able to find

any a&tual disease present. /he was advised to "rela" and "try

to take it easy." The "&hange of life" is hard on some women. +rs.

5. should have wat&hed her weight and her &alories# as she was

easily ;< pounds overweight. /he was only < feet tall# a little

woman. Then her heart atta&k had stru&k and stunned the patient

and the family before +rs. 5. had a &han&e to do anything about it.

!ut after a year on the low-fat diet and nutritional program# she

made a &omplete re&overy and had lost ;< pounds of weight.

+rs. 5. was a &hanged person. !elow the layers of fat emerged an

attra&tive# viva&ious woman whose vitality was apparent in her

home. 5elieved of the e&ess tonnage she had &onstantly &arted

around her house# +rs. 5. walked with a lightN 9ui&k step. The

family &ould not believe the transformation that had taken pla&e@ the

entire home had be&ome &heerful and a pleasure to live in.

+r. 5. privately &onfided to me that he had also been depressed

by his wife8s former miserable state. e now promptly responded to

the new healthy# &heerful atmosphere. e himself &ame to en)oy his

home and family. Previously his footsteps had dragged@ he used to

feel nothing but uneasiness and aniety when he &ame home# when

he found an ehausted and depressed wife. *ow he really &ould

barely wait to get home. It was almost like redis&overing his

wifeO-his wife as she had been in her youth.

,thers on the low-fat diet found that they gained strength and

were able to work and take part in physi&al a&tivities that would

otherwise be denied them.


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B= (T# T 2I335# ,* T5I(3

(fter the loss of ;; pounds# another patient in this group#

+r. 3.# found that after three years on the low-fat nutritional way

of life# he now got more out of his )ob as a &arpenter# with a

loss of his old fatigue and ( greater ease in a&tual working

then ever before.

+any patients found their whole philosophy of life &hanging.

Those who had been depressed and dis&ouraged &ame to know

a surprising sense of well-being. $heerfulness and optimism

took the pla&e of morose resignation and negative pessimism.

+rs. T. never tired of admiring herself in the mirror after a

year on the diet and nutritional supplements. (nd no wonder#

for in the pla&e of the unsightly bulk that made her resolve

to do something tomorrow# there was a slim# attra&tive figure#

a &lear# fresh skin# and a sparkle in the eyes that had never been

there before. What pleased her most# however# was the smiling

fa&e and &heerful epression that habitually greeted her in the

mirror and that radiated and was refle&ted in the rest of her

family.

/ome of the patients had suffered for years from heart

%angina' pain and other &ir&ulatory illnesses. +any of those

who followed the low-fat diet faithfully found these symptoms

gradually disappearing.

$ases like +r. $# +r. =. and +rs. W. were typi&al. ollow-

ing the diet and nutritional &hanges# weight losses of ;= to B=

pounds resulted. In the pla&e of the old &hest pain# dis&omfort

or pressure due to angina or heart pain# there was now a feeling

of lightness# ease# and freedom from the frightening distress

that used to &ome on so 9ui&kly after eer&ise or e&itement.

These remarkable improvements in all the patients on the

low-fat diet were a&&omplished by the healthy teamwork in body

&hemistry and tissues of vitamin and nutritional supplements#

diet# and weight redu&tion. Identi&al findings were reported by

investigators abroad# parti&ularly in urope. The benefits were

espe&ially strong in &ases of atheros&lerosis of the brain %stroke'.

These &ases of &erebral atheros&lerosis are so widespread

they are virtually universal. $hapter >> &ontains a detailed a&-


62/237

FAT' THE KILLER' ON TRIAL 51

&ount of the re&ent and etraordinary dis&overies that have

resulted from treatment of this &ondition by the low-fat diet and

nutritional supplements.

( re&ent s&ientifi& publi&ation of mine in the medi&al )ournal

8eriatrics %for elderly people' des&ribes some remarkable

&hanges in patients with &erebral atheros&lerosis. ,ver >== of these

patients# some of them suffering from strokes# were treated very

intensively by the low-fat diet and massive amounts of le&ithin#

vitamin-! &omple supplements# liver etra&t# and soya oil %as

des&ribed in detail in $hapter ?' showed remarkable &hanges# often

within two to three months. In&reased strength as noted by

me&hani&al measuring devi&es and in&reased mus&ular ability#

&oordination and ability to walkwere fre9uently found.N

+ental improvement was often seen by improved powers of

&on&entration# greater &larity of thinking# epression# and per&eption.

motional &hanges were often remarkable. 4epression and la&k

of &ommuni&ativeness gradually disappeared and in its stead there

fre9uently developed a feeling of well-being# &heerfulness# and

optimism. Patients were mu&h easier to get along with and were

keenly interested in their improved nutrition and progress# where as

before they had often felt only apathy and a fatalisti& resignation to

their &ondition.

These en&ouraging dis&overies# although etremely important# do

not mean that there are no other fa&tors that play a part in &ausing

atheros&lerosis or help it to develop. (s I have already mentioned#

we must not forget su&h additional fa&tors as heredity# se#metaboli& and glandular disturban&es# lo&al &onditions within the

arteries themselves# and possibly# still other undetermined &auses.

owever# what is important for you to remember is this: diet and

weight are two powerful for&es for health thatyou can control# 6ou

&an do something about diet# and you &an follow the low-fat diet

with no diffi&ulty# without

.


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B; (T# T 2I335# ,* T5I(3

having to suffer a bland# une&iting series of daily menus. (nd

you &an lose e&ess %unhealthy' weight easily# safely# and with-

out having to starve yourself or restri&t your diet to only a few

foods su&h as lettu&e and &ottage &heese. 6ou don8t have any-

thing to say about your heredity or your se# but you &an dosomething about what you eat and what you weigh. This book

will show you how.

In the following &hapters you will dis&over ea&tly how to

eat and what to eat in order to prolong your life and in&rease

your health and vitality. The low-fat program given in this

book &an do wonders for your general health and well-being.

It may even save you or your loved ones from heart atta&ks#

strokes# and other illnesses in whi&h the role of the "killer" fat

is unmistakable. *ow that we know that fat is guilty# let8s see

ea&tly what we &an do to keep this silent mena&e from destroy-

ing your heart and your health.


64/237

our diet is the key to your health! 4iet is an important

fa&tor in the &ause and &ure of many ills. The wrong foods &an

&ause allergi& rea&tions ranging from the well-known straw-

berry rash to death from allergi& asphyiation. The right foods

&an help you &lear up su&h allergi& rea&tions. The wrong foods

&an bring on overweight# sap your energy# rob you of Fest and

well-being. (nd in the degenerative diseases of the heart andblood vessels# diet is the key@ it is the differen&e between a&tivegood health and dangerous illness.

*ot all do&tors are agreed as to the ea&t role of the high-fat

diet in the development of those &ir&ulatory disorders that

a&&ount for more than one-half of the total deaths in this nation

ea&h year. !ut a &areful and &ontinuing study of the sub)e&t

for more than >< years# both in the laboratory and in my private

pra&ti&e# has left no doubt in my mind. It is diet that &o&ks the

trigger of the deadly weapon now aimed at the hearts and brains

of millions of (meri&ans. Whether that trigger is ever pulled

will depend# admittedly# on a number of other things: heredity#o&&urren&e of other diseases in the vi&tim# &ertain hormones#

stresses# bio&hemi&al fa&tors# and so on. !ut why play 5ussian

roulette with your heart

!y eliminating &ertain foods from your diet# by in&luding

BA


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55 HO T, ! 5(336 W33# T 3,W-(T W(6

others in the right amounts# and by the use of nutritional sup-

plements# you &an a&hieve at least a


66/237

,W T, ! 5(336 W33# T 3,W-(T W(6

B== milligrams. er other blood fats were &or-

respondingly low.

$ompared with what we regard as "normal" values of blood

&holesterol in the 7nited /tates %>


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HO8T, ! 5(336 W33# T 3,W-(T W(6

BC

fat diet &an# in fa&t# help you to en)oy the kind of over-all good

health that makes life worth living. /o# for your health8s sake#

follow the re&ommendations found in the rest of this &hapterand avoid those foods that may destroy your health and your

heart.

.he low-fat, low-cholesterol program4

FOODS PERMITTED

S&/0

mphasiFe bouillons and &onsommes# as they are nutritious#

filling# and low in &alories and fats. They are ideal for relieving

that hungry feeling 9ui&kly and pi&king you up in the pro&ess.

/oups are great to warm you up instantly in &old weather and#in the )ellied form# to &ool you off in hot weather. /oups stim-

ulate the digestive )ui&es# start the stoma&h and intestinal mus&les

&hurning and "warmed up" for the )ob ahead# while "flushing

out" the stoma&h and getting it ready to stoke the digestive

furna&e.

7se fat-free vegetable soups# vegetable broths# and soups

prepared with skimmed milk.

It is imperative to remove all visible fat and grease from

the soup. ere are some good ways to do this:

>. 5efrigerate or &hill the soup first: then &arefully remove

the fat and grease that has &aked on the top with a knife#

spoon# or other suitable utensil.

;. If there is not time for refrigerating or &hilling the soup

first# use bread sli&es by dire&t appli&ation to the top

layer of the soup# in order to blot up or absorb the grease.

A. Pla&e some lettu&e leaves on top of the heated soup. When

you see the fat absorbed onto the leaf or leaves# remove

them. The lettu&e leaf may also impart a slight flavor to

the soup# helping to lend a little Fest.

B. !lot up the top layer of grease by floating one or more

paper towels on the surfa&e of the soup. When it is fat-


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HO TO BE REALLY ELL' THE LOFAT AY

59

if desired# by using a dry skillet@ heat and salt it first before the meat

is pla&ed in it# while turning the meat repeatedly. (fter it is as

brown as desired# &ook slowly until well done or rare# whi&heveryou wish.

( preparation &alled "Pantasti&" %manufa&tured by 1. *.

$oughlan $ompany# West ,range# *ew ersey' is one method of

&ooking with pans and redu&ing fat to a minimum. It prevents

meats and other foods from sti&king to the pan so that grease and

fat-free &ooking is possible.

5emember that among meats pork# ba&on# and ham are highest in

fat and &holesterol &ontent. They should not be eaten on the

low-fat diet other than o&&asionally# if permitted by your do&tor or

by the virtual absen&e of other fat-&ontaining foods in your

menus for the day. The same is generally true of sausages# and

organ foods like brains# sweatbreads# and kidneys. 3iver is an

e&eption# however# as we will see later.

If gravy is desired for the flavoring of meats# it must be

prepared free of its usual very high fat &ontent. The regular brown

drippings found at the bottom of the pan after meat is &ooked must

have the meat )ui&es separated from the e&eptionally high melted

fats. /eparate the fat in this gravy by &hilling or refrigeration.

5emove the thi&k layer of &aked grease as des&ribed above by spoon

and by blotting with bread or absorbent paper. at-free gravies &an

also be made by &onsulting various low-fat &ookbooks.Instead of gravies# meats &an be flavored and made to look

appetiFing by the following garnishes: water&ress# parsley# &elery#

&arrots# radishes# pimento# pi&kles# paprika# green peppers#

&u&umbers# mushrooms# and onions in various shapes and &om-

binations. (lso helpful are spi&ed pea&hes# pears# prunes#

apri&ots# &innamon apples# spi&ed watermelon rind# applesau&e#

&innamon pears# pineapple pie&es# broiled bananas# seasoned

tomatoes# herbs# and the various relishes su&h as mint )ellies and

sau&es# &hili# &atsup# &ranberry )ellies# &hutney# and many others.


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low fat way to health

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