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"Studies show that low-fat dairy products are an essential part of a widely accepted optimal diet for lowering blood pressure called the Dietary Approaches to Stop Hypertension, or "DASH" diet for short. OBESITY: Whey protein stimulates the body to produce cholecys-tokinin (CCK), the hormone that is released after eating to give a sense of satiation and that may aid in weight loss. Recent studies have linked low-fat dairy consumption with better weight management. And whey protein, out of all proteins, increases skeletal muscle growth best." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"The DASH diet is rich in fruits, vegetables, and low-fat dairy foods, and low in saturated and total fat. It also is low in cholesterol; high in dietary fiber, potassium, calcium, and magnesium; and moderately high in protein. It is quite similar to the dietary program that we describe in Chapter 7. The first DASH study showed that a diet rich in fruits, vegetables, and low-fat dairy products can reduce blood pressure in the general population and in people with hypertension." - Michael T. Murray, Beat Diabetes Naturally: The Best Foods, Herbs, Supplements, and Lifestyle Strategies to Optimize Your Diabetes Care (Get the book.)

"Recent studies have linked low-fat dairy consumption with better weight management. And whey protein, out of all proteins, increases skeletal muscle growth best. HUMAN IMMUNODEFICIENCY VIRUS (HIV): Impressive data exist demonstrating a positive role for whey protein in boosting immune function and aiding in muscle-mass preservation and improving strength in women diagnosed with HIV. Tips for Using Whey SELECTION AND STORAGE: • Choose non-denatured, ion-exchanged, or microfiltered. • Store container in a cool, dry place." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "I define the food portion of optimal living as a diet that is calorie-controlled, is abundant in varied and intense-colored fruits and vegetables, is whole grain-focused, contains appropriate levels and type of fats, and emphasizes low-fat dairy and reduced animal protein intake while increasing healthier, plant-based proteins, such as beans. Think of this book as a starting point for improving your health, no matter what your health challenge. According to Dr." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.) "When it's coupled with a diet that includes lean proteins, low-fat dairy products, and vegetables, with an eye on limiting saturated-fat foods like bacon, sausage, and butter, along with moderate physical activity, the cholesterol-reducing power is awesome! 101 FOODS IS SOUND NUTRITION Your body needs it all—carbohydrates, protein, fats, vitamins, minerals, enzymes, and plant chemicals." - David W. Grotto, RD, LDN, 101 Foods That Could Save Your Life! (Get the book.)

"Eat modest amounts of organic low-fat dairy. Exercise: Regular weight-bearing, strengthening, and aerobic exercise with light weight training Herbal: Choose one of the following: Black cohosh standardized extract capsules (40 mg): 1-2 capsules 1-2 times per day Consider herbal combination formulations: dong quai, licorice root, motherwort, burdock root, hops, Saint John's wort, red clover, maca Bio-identical progesterone cream (400 mg/oz or more): apply lA tsp twice daily 3 weeks on and 1 week off if perimenopausal Bio-identical estrogens/progesterone (estriol 1 mg/estradiol 0." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Eat whole grains, vegetables, nuts, seeds, adequate fish or low-fat dairy, proteins, and legumes. Eat regularly three meals per day. Lifestyle: Get 30-60 minutes of exercise daily. (See Appendix A.) Botanicals: Black cohosh: 40 mg standardized extract twice daily Saint John's wort standardized extract: 300 mg 3 times per day psychosomatic symptoms as well as a feeling of sexual well-being." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "Emphasize whole grains, fruits, vegetables, nuts, seeds, fish (salmon, tuna, sardines, halibut), organic low-fat meats (chicken, turkey, beef, buffalo, elk, deer), low-fat dairy products, eggs, and beans. Chaste tree extract: 40 drops or 175 mg ." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.) "The DASH diet is high in fruits, vegetables, and low-fat dairy foods and low in saturated and total fats. It is also low in cholesterol but high in fiber, potassium, calcium, and magnesium. The DASH diet, along with a sodium intake of less than 2,400 mg per day, results in significantly lower blood pressures—systolic pressure that is 7 points lower in patients without hypertension and 11.5 points lower in those with hypertension.129 The characteristics of the DASH diet are described in Table 9.3. Caffeine." - Tori Hudson, N.D., Women's Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness (Get the book.)

"The first study, known as DASH-1, investigated three dietary regimens: the standard American diet (with the apt acronym SAD), SAD plus some extra fruits and vegetables, and finally, the DASH-1 diet, which is high in fruits, vegetables, and low-fat dairy products, but low in cholesterol, saturated fat, and total fat. The results? Adding fruits and vegetables to the crummy SAD reduced blood pressure, demonstrating that simply eating more fruits and vegetables is helpful. But those on the DASH-1 diet enjoyed the greatest reduction in their blood pressure." - Jonny Bowden, Ph.D., C.N.S., The Most Effective Natural Cures on Earth: The Surprising, Unbiased Truth about What Treatments Work and Why (Get the book.)

"Choosing lean meats and low-fat dairy products and substituting olive and canola oil for butter, lard, and high-trans-fat margarines when possible is a great place to start. Lose weight. Keep extra weight off as best you can by working out almost every day (consult your physician before starting an exercise program) and containing extra calories by limiting fat. If your favorite foods tend to be fattening, look for satisfying lower-fat substitutes that are higher in fiber. Flaxseed also contains alphalinolenic acid (ALA), a plant form of omega-3 fatty acid." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "High blood pressure (Many lifestyle factors can lead to high blood pressure, including what we eat—like high-salt foods—and don't eat—like fruits and vegetables and low-fat dairy foods.) 6. Abdominal obesity (A waist circumference of more than 32 inches in women and more than 34 inches in men is linked to an increased risk of heart attacks. Measuring the waist is a better predictor of heart attack than is BMI—body mass index—because it measures abdominal fat, the fat most closely associated with heart attacks.) 7. A sedentary lifestyle 8. Eating too few fruits and vegetables 9." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "Along these lines, the National Cholesterol Education Program (NCEP) recommends that most carbohydrate intake be in the form of whole grains, vegetables, fruits, and fat-free and low-fat dairy products. Carbs should be limited to 60 percent of total calories, even lower (about 50 percent of calories) for people with metabolic syndrome who have elevated triglycerides or low HDL cholesterol. 4. Type of fat: Replacing saturated fat with monounsaturated fat can help reduce levels of LDL and may increase HDL cholesterol. 5." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "Researchers in Spain studied more than 5,000 adults between 20 and 90 years of age and found that the people who consumed the most low-fat dairy (mostly fat-free and reduced-fat milk) were 54 percent less likely to develop high blood pressure over a 2-year period than the people with the lowest intakes. While other studies have credited calcium for having an effect on blood pressure, the researchers examining this body of evidence suspect the results could also have something to do with the proteins (casein and whey) in dairy, which may have an effect similar to blood-pressure-lowering drugs." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Increased intake of vitamin D, calcium, and magnesium in the form of low-fat dairy products enhances weight loss along with calorie restriction. It appears that low calcium due to inadequate vitamin D or calcium in the diet triggers the release of the parathyroid hormone, which increases the concentration of activated vitamin D in fat cells and causes them to store energy as more fat. Vitamin D affects your appetite as well. If you eat a high-calcium, high vitamin-D breakfast, you'll feel less hungry and probably eat less in the next twenty-four hours." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"The DASH dietary pattern is rich in fruits, vegetables, and low-fat dairy foods and low in saturated and total fat. It also is low in cholesterol; high in dietary fiber, potassium, calcium, and magnesium; and moderately high in protein. The DASH eating plan shown below is based on 2000 calories a day. Depending on your caloric needs, your number of daily servings in a food group may vary from those listed. It should be noted that the servings listed here may be slightly different from those published previously due to the changes in serving sizes." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Diets that emphasize vegetables, fruit, whole grains, low-fat dairy foods, and lean meats and poultry have been associated with decreased risk of all-cause mortality [318]. References 1. Jemal, A., Siegel, R., Ward, E., Murray, T., Xu, J., and Thun, M. J. (2007). Cancer statistics, 2007. CA Cancer J. Clin. 57, 43-66. 2. American Cancer Society. (2007). "Cancer Facts & Figures 2007." American Cancer Society, Atlanta, GA. 3. Bast, R. C, Jr., Brewer, M., Zou, C, et al. (2007). Prevention and early detection of ovarian cancer: mission impossible? Recent Results Cancer Res. 174, 91-100. 4." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Where adequate calcium intake cannot be met through dietary means, usually through use of low-fat dairy foods or calcium-enriched soy alternatives, a calcium supplement may be considered. VI. FLUID REQUIREMENTS FOR ATHLETES Water has many important functions in the human body. The total water content of the human body is between 30 and 50 liters, which is approximately 55% to 60% of our body mass. Each day, water is excreted in the form of sweat, urine, and evaporative losses and matched by usual water intake." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "Individuals should be encouraged to increase potassium intake by including more whole grains, fruits, vegetables, and low-fat dairy products. 3. Calcium Although a modest BP-lowering effect of calcium is noted in some observational studies, results from intervention trials have been inconsistent. Studies showing the greatest effect have tended to use dietary sources of calcium (e.g., dairy products), in which several potentially confounding dietary factors also change [21]. In addition, the BP-lowering effect of calcium may be greater among those with a low habitual intake of calcium." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"In contrast, gout attacks dropped about 45 percent in those people who were in the top twentieth percentile of low-fat dairy intake (drinking two or more glasses of skim milk per day). This same study showed that fruit-based beverages, including wine and fruit juices, either reduced or had no adverse effect on the frequency of gout attacks. In contrast, beverages derived from grain with little or no potassium or magnesium, such as beer and whiskey, increased the frequency of gout attacks significantly." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.) "The important Nurses Health Study found a 30 percent lower risk of breast cancer in premenopausal women when comparing the highest to the lowest intakes of vitamin D, calcium, and low-fat dairy, especially skim milk. But when the same researchers looked at actual vitamin D levels, they found a 43 percent reduction in risk of breast cancer among women younger than 60 when comparing the highest levels of vitamin D (greater than 40) to lowest (less than 20)." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.) "The third—a combination diet—added low-fat dairy to the fruit-and-vegetable diet and reduced the saturated fat. All the diets provided the same amount of calories and salt. African Americans with high blood pressure and those without high blood pressure all lowered their blood pressure numbers, and those with high blood pressure on the combination diet showed the greatest reduction. The blood pressure reduction in this group, amazingly, mirrored that of people who take blood pressure medication. The DASH diet also had beneficial effects on other aspects of the metabolic syndrome." - James Dowd and Diane Stafford, The Vitamin D Cure (Get the book.)

"Cutting the fat from these items also cuts their valuable fat-soluble vitamin content, which is why low-fat dairy products are routinely fortified with synthetic vitamins A and D. No such fortification program exists for low-fat meats and, for some reason, vitamin E is not added to dairy foods. So when you throw out egg yolks, use non- or low-fat dairy products, and eat only lean varieties of meat and fish, you are effectively cutting your intake of essential fat-soluble vitamins(46)." - Anthony Colpo, The Great Cholesterol Con: Why Everything You've been Told About Cholesterol, Diet and Heart Disease is Wrong (Get the book.)

"The same mineral that keeps your bones strong keeps your muscles moving properly. Eat low-fat dairy foods, sardines, legumes, and other sources of calcium. Stop soreness with vitamin C. If you're over 55, you have two reasons to take this potent vitamin - it strengthens muscles by repairing them and it powers up your immune system. No wonder some experts recommend taking a 500-milligram supplement of vitamin C before exercise. Get this nutrient from natural sources such as strawberries, citrus fruit, broccoli, brussels sprouts, and sweet peppers. Lighten the ache with leucine." - The Editors of FC&A, Unleash the Inner Healing Power of Foods (Get the book.)

"The Glycemic Index alerts you to the good things that happen when you eat foods with a low Glycemic Load —fruits, vegetables, and whole grains; lean meats and fish; and low-fat dairy products —exactly the foods recommended for good health. The Glycemic Index also alerts you to the undesirable effects of eating lots of starchy processed foods—crackers, pretzels, cookies, and the like ?and foods high in added sugars, such as sodas, candies, and desserts." - Marion Nestle, What to Eat (Get the book.)

"It featured fish, lean meats, low-fat dairy products, fruits, vegetables, cereals, and berries. While simvastatin by itself lowered LDL cholesterol by 30 percent and the diet alone lowered LDL by 11 percent, the combination added up to a whopping 41 percent decrease. The diet even counteracted some of simvastatin's side effects, including elevated insulin levels and depleted antioxidants. Eat more often. This might sound like bizarre advice, but it's certainly worth a try." - The Editors of FC&A, Unleash the Inner Healing Power of Foods (Get the book.)

"After five weeks, the group switched to a dairy diet (or vice versa) that included four servings daily (250 ml per serving) of either or both low-fat dairy milk or yogurt. The 23 volunteers who completed the crossover trial were mildly hypercholesterolemic (total plasma cholesterol >5.5 mmol/1 and (or) mildly hypertensive (blood pressure > 140/90 mm Hg) but not taking medication for either at study start. The authors assert that this may have been the first assessment of the power of whole Soybean to affect vessel function. All participants appeared to comply with the diet instructions." - Thomson Healthcare, Inc., PDR for Herbal Medicines, Fourth Edition (Get the book.)

"All animal products contain cholesterol including so-called low-fat dairy products, fish, and chicken. I mention this here as many people are of the opinion that only eggs and red meat contain cholesterol. No fruit or vegetable, however, has the ability to manufacture cholesterol as animals do. You need a liver to make cholesterol. Therefore no plant food, including nuts and avocado, contains cholesterol, as no plant has a liver. In fact, we now know that eating avocados and raw, unsalted nuts on a regular basis actually helps to lower cholesterol levels! The research conducted by Dr." - Mary-Ann Shearer, Perfect Health the Natural Way (Get the book.)

"Eating plenty of fruits, vegetables, and low-fat dairy products. • Eating less saturated fat and salt. • Getting a minimum of thirty minutes of aerobic exercise per day. Walking is an excellent exercise. • Limiting consumption of alcohol to a maximum of two drinks per day for men and one drink per day for women. Q Hypertension is directly related to a number of other conditions, such as arteriosclerosis, cardiovascular disease, heart attack, and high cholesterol. These conditions are discussed separately in Part Two." - Phyllis A. Balch, CNC, Prescription for Nutritional Healing, 4th Edition: A Practical A-to-Z Reference to Drug-Free Remedies Using Vitamins, Minerals, Herbs & Food Supplements (Get the book.)

"The key elements are daily intake of: • 4 servings of fruits • 4 servings of vegetables • 7 to 11 servings of grains • 2 to 3 servings of low-fat dairy foods • Nuts, fish, and poultry • Little red meat, sweets, and sugary drinks Cost: $7 for the book The DASH Diet for Hypertension, which offers a detailed discussion of the diet. For a free overview on the Web, visit www.nhlbi.nih.gov/health/public/ heart/hbp/dash/new_dash.pdf. exercise program over another is foolhardy. Ultimately, you must pick the program that works best for you. Some people find the South Beach Diet suits their style." - Joe Graedon, M.S. and Teresa Graedon, Ph.D., Best Choices From the People's Pharmacy (Get the book.)

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