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Here are eleven simple, positive measures, any one of which you may adopt. Each measure is a major step into the new life style of eating that will result in lower blood sugar and normal weight. Yet each of these steps, by itself is an easy step to take. I list the steps in order from easiest to most unmanageable (as judged by most people). You may take them in any order, and you may take all or any portion of them. What did your doctor tell you?… “You need to go on a diabetic diet.” If you don’t lose weight and eat right, your blood sugar levels stay high and your diabetic condition and overall health worsens. Amputation, blindness, sexual dysfunction, respiratory problems, heart disease and cancer are just a good deal of of the sicknesses caused by uncontrolled diabetes. But this doesn’t have to happen. No more Yada Yada Yada….Let’s get to it: If you take all eleven steps you may be as much as 80 percent on the program. The more steps you take, the more immediate you will be making the LIFESTYLE Changes for a new life. 1. Increase your intake of fresh whole fruits. I am fascinated in increasing your fruit intake not because of the nutrient value of fruit or because fruit has any special value in weight-loss programs. My interest is to provide you with a feed source that will tend to displace your eating of sweets to a good deal of degree. If not right away, then a little later. Because fruits themselves tend to be fattening, choose lower calorie fruits like apples and oranges rather than very sweet fruits. Choose fresh whole fruits rather than canned, cooked, pureed, or juiced fruits. 2. Eat more vegetables. Eat more vegetables of all kinds: cooked vegetables like broccoli, cauliflower, corn, peas, potatoes, zucchini, and beets, as well as raw vegetables like lettuce, tomatoes, carrots, celery, radishes, and cucumbers. Use spices to maximize deliciousness. Avoid butter, oil, and other fatty sauces 3. Make your vegetables attractive. When you serve vegetables at the table, serve them in your most beautiful serving dishes. Arrange them in the serving dish as attractively and colorfully as possible. Use paprika, egg whites, or pimientos for extra color. Even when storing vegetables in the refrigerator, make them attractive. Keep them in beautiful storage containers, and keep them fresh and appetizing. Buy them fresh frequently, and throw them out when they wilt, modify color, get soggy, or in any way lose their attractiveness or zip. 4. Decrease your contact with problem food. Problem foods are the very high calorie foods so mutual in modern society: potato chips, cheeses, cookies, pies, cakes, fatty cold cuts, and so forth. By decreasing your contact with them around the house, you will decrease your consumption of them. You may decrease your contact by placing them in the kitchen and out of sight. Don’t keep foods in the living room, bedroom, or den. Keep them in the kitchen in cupboards or in the refrigerator. Keep them behind other foods, back in the far reaches where they aren’t without apparent effort seen. Believe me, it’s true; out of sight, out of mind. Out of mind means out of the stomach. 5. Make eating a pure experience. Frequently we eat while doing other things. This is a problem because we tend to associate eating with these other things. These other things become eating cues, and each time we do them, we have the urge to eat. When you eat, only eat. Don’t combine eating with other actions like observing TV or reading. When you are ready to eat, introductory stop what you are doing. Then set yourself a place at the table, and eat your feed there. Don’t take leftovers to the TV or elsewhere to nibble. Either eat them at the table or put them away. 6. Increase your consciousness of fats in food. You in all likelihood don’t know how much fat you eat in a day. Few persons do. But your intake of fat is closely 50 percent of your each day calories. Fat is not only the fatty substance around your T-bone steak; it is likewise the oil in peanut butter, nuts, and olives. Butter, cooking oil, and mayonnaise are 100 percent fat, avocados are 80 percent fat, and whole milk is almost 50 percent fat. Low-fat foods (under 10 percent) are vegetables, fruits, grains, and nonfat dairy products. Increase your cognizance of the fat in the foods you eat, read ProvenResultsHealth.com. Then, in the light of what you have learned try to determine which foods in your diet are in particular high in fat and which are particularly low. 7. Eat more nonfat dairy products. As a introductory step in the reduction of your fat in-take, rather than cut something out of your diet, do the opposite: step-up your intake of nonfat dairy products. This includes nonfat milk, nonfat yogurt, and nonfat cottage cheeses (dry-curd cottage cheese or hoop cheese). Next, cut down whole milk and regular yogurt. Low-fat milk, low-fat yogurt, and low-fat cottage cheeses are O.K. as a compromise at first. But because low-fat dairy productions are still comparatively high in fat, the transition ought to at last be to nonfat products. 8. Decrease your usage of added fat and salt. Fats and salts are added to foods in the kitchen and at the table. You may cut down on these added problem foods easily. It is commonly unnecessary to cook foods in oil or fat. For instance, vegetables sautéed in butter give you a dish that may best be described as butter with vegetable flavoring. Vegetables may be sautéed in water over a high flame and the result is deliciously cooked vegetables, not butter. Butter and oils are added at the table on bread, over vegetables, in salads, and so on. These additions are not necessary to fetch out the flavor of the food. In fact they ordinarily hide flavor behind the additives’ own strong odors and tastes. Simply stop adding them, or at least reduce their quantity. Adding salt at the cook pot and at the table also may be reduced. Food value is not intensified by salt. In fact, salt is destructive to your body. You will miss salt at first. You will not be accustomed to the presence of subtle tastes in unsalted foods. But you will quickly become employed to real flavors and then won’t miss the saltiness to which you are now habituated. 9. Increase grains and cereals. Eat more whole-grain foods: whole-grain bread, whole-grain spaghetti, and whole-grain noodles. Eat more brown rice, barley, and millet. Eat whole-grain cereals for breakfast with sliced banana, skim milk, and cinnamon as topping. You may need to find these foods in your local health feed store. They are getting more and more available, however, in supermarkets. Eat these foods without added salt, fats, oils, or sweeteners of any kind. These grain and cereal foods provide you with an plenteous supply of calories, natural fiber, tardily absorbed complex carbohydrates, and vitamins and minerals. They are low in fat but have a great deal of protein and complex carbohydrate. 10. Cut down on cheeses, nuts, and fatty meats. With added cereals, fruits, and vegetables in your diet, you will find no difficultness in reducing your intake of these peculiarly fatty foods: cheeses, nuts, and fatty meats. Fatty meats include cold cuts, sausage, bacon, and hot dogs. Fatty meats likewise include choice and prime cuts of beef and lamb, and fatty hamburger. But good grade beef or lamb, and the leanest hamburger, present less of a problem. All cheeses are high in fat: 60-80 percent. And all nuts except chestnuts are high in fat: 70 percent or so. 11. Decrease sweets. Because you have access to fruit, cutting down on sweets will be less of a problem. Remember, sweets include, not only candy, cake, pies, and other desserts made from sugar, but also honey, syrup, molasses, and all foods made from or with these ingredients. In cutting down on sweets it is helpful to keep them out of the house or at least out of sight as much as possible. It is likewise helpful to eat a great deal of the less calorically intense foods, peculiarly grain foods, to provide a source of “safe” carbohydrates to replace those “unsafe” carbohydrates you are cutting out by reducing sweets. |
Most helpful customer reviews
130 of 132 people found the following review helpful. In the last 15 years, knowledge about how to reduce heart disease has made major strides. This book is the best source I have seen about what has been learned, and how to apply it to help yourself and those you love. You will probably find it helpful to bring your copy along to see your physician because many primary care physicians will not be up-to-date with the latest findings in some areas, such as the use of supplements. If you liked Mr. Kowalski’s first program for controlling cholesterol, originally published in 1987, you will adore this book. When asking himself what had changed he noted, “Why, practically everything is new!” Mr. Kowalski reviews in detail the strengths and weaknesses of that program, describes the research that has been conducted on cardiovascular health since then, and shows you other risks in addition to cholesterol that must be addressed. He also debunks pseudo-science about cholesterol control. What impressed me the most is that Mr. Kowalski’s old and new programs have worked perfectly for him. Here is a man who had his first heart attack at age 35 and double bypass. He had a second heart attack at 41, followed by a quadruple bypass. In the foreword, cardiac surgeon Dr. Jack Sternlieb describes how the most rigorous tests of Mr. Kowalski’s heart and arteries show that it has no blockages as of 1999. Without this program, Mr. Kowalski would probably have needed another bypass operation several years ago. His family record of heart disease is not a good one, and he probably has a genetic tendency to problems in this area. Mr. Kowalski is very physically active now, and has no limitations on his life style due to his cardiac history. The new program has familiar elements in it, but is considerably less restrictive than the old one. You can eat a lot more foods, and a lot more fat (as long as it is the right kind of fat). The dietary guidelines are quite similar to the new ones brought out by the American Heart Association in 2000. For most people, the diet features avoiding saturated fat and trans fatty acids, limiting overall fat to hold weight at a healthy level for your height, eating fish at least twice a week (especially fatty fish), lots of fruits and vegetables, whole-grain breads and cereals, consuming soluble fiber, lots of fluids, limiting sugars and empty carbohydrates, and eating slowly. Exercise is 15 miles of walking a week. A variety of supplements are encouraged (especially antioxidents, B vitamins, minerals, polysterols, and pantathine). Don’t smoke. Limit alcohol consumption to moderate daily levels, but do not imbibe solely for the cardiovascular benefit. Take one aspirin a day if your stomach can handle it. I liked the candor in the book quite a lot. For example, “I’m a little embarrassed when I look at the subtitle of the original book, which promises `no deprivation.’” In addition to the overall recommendations, each element is described in detail including the scientific studies that support why it works, who should not follow the recommendation, how to work with your doctor for the best results, side effects that can occur, and how these recommendations compare with the various prescription medications now available for lowering cholesterol. He also describes how these recommendations affect other factors for cardiovascular risk such as the amount of low-density lipoprotein (a negative component of overall cholesterol), high-density lipoprotein (a positive component of overall cholesterol), triglycerides, homocysteine, and C-reactive proteins. The section on niacin (B-3) was particularly interesting since it involves changing liver functions, and you are encouraged to work with your doctor in this area. I was not familiar with the “niacin flush” but was glad to learn that the newer versions usually avoid that problem. I especially found the discussions of the special issues that women, young people, and seniors have to be helpful. Get this book today . . . follow its advice . . . and keep it with you! 98 of 100 people found the following review helpful. In plain, friendly language, Kowalski tells us what causes problems with the heart and how to find out if you’re in trouble by asking for certain tests. He explains what these tests mean and what is considered normal/risky/dangerous. And, of course, he tells us what to do. There is much more to it than eating low fat, Kowalski explains. He tells you what fats you should be eating and what fats not to. He gives other very specific recommendations on what to eat, supplements, and exercise. All of these recommendations are backed up with medical research studies or explanations of why it works. Kowalski gives encouraging statistics and benchmarks on how much people in the past have improved by following certain recommendations. In my recent flurry of reading up on heart disease, much of what Kowalski has to say is in line with the latest research. There are even a few tips that I hadn’t read about before, like a cholesterol-blocking plant sterol and, for those who want beef, special breeds of cattle that produce very low fat beef that is still tender. Kowalski even makes short recommendations on mental factors that can be heart harmful. The one pitfall in this book (and the reason why I didn’t give it five stars) is the diet recommendations for weight loss. In a rare departure from the rest of the book, I don’t think Kowalski supports this chapter is very well by citing medical research or scientific fact. Kowalski recommends a low-carb diet (40 grams or less) and very low calories (850). Forty grams of carbs is about 1-1/2 pieces of bread, and most nutritionists say that eating under 1,200 calories a day puts your body in starvation mode, in which your body slows down metabolism because it thinks you got stranded in the middle of the desert. Carbs are necessary to give energy to your brain. Putting your body in starvation mode means that the body will try and get energy from your muscles, meaning that if you gain weight later you’ll have a larger proportion of fat to muscle. While I don’t think all low-carb diets are dangerous (carbs, in my opinion, do need to be judiciously controlled), 40 grams a day and 850 calories is a bit extreme. I wouldn’t follow the recommendations in this chapter. However, I wouldn’t let this prevent you from buying the book. The rest of “The New 8-Week Cholesterol Cure” is full of wonderful advice to keep the cholesterol monster away. 61 of 61 people found the following review helpful. This was the first book my wife checked out at the local library. I read it and followed the guidelines on “eating habit modification” (I don’t like the word “diet”). I cut out all deep-fried foods, started walking with hand weights at least 3 times a week and started taking 500mg of Niacin daily. After 8 weeks my lipid profile reflected the results: total cholesterol went to 151 from 220; triglycerides went to 146 from 508. My doctor set the target triglyceride target at 150 to stay off medication. The other “side” benefit was that I was able to shelve my Ranitidine prescription (heartburn medicine) which I took daily… sometimes twice daily. Hence, my recommendation to get it, read it and DO IT! The New 8week Cholesterol Cure The Ultimate Program Photo The New 8week Cholesterol Cure The Ultimate Program Pic The New 8week Cholesterol Cure The Ultimate Program Photo The New 8week Cholesterol Cure The Ultimate Program Picture The New 8week Cholesterol Cure The Ultimate Program Picture The New 8week Cholesterol Cure The Ultimate Program Image Similar Products To The New 8week Cholesterol Cure The Ultimate Program
Simple, Effective Ways to Sustain Cardiovascular Health!
By Professor Donald Mitchell
This book deserves many more than five stars! Millions of people will lead longer, healthier, and more productive lives from following the advice here.
Friendly, practical advice
By Pix_Z
I’ve been reading a lot lately about heart disease, and “The New 8-Week Cholesterol Cure” gives a complete run down of how to care for your heart (against cholesterol) and tells you why you’re doing it. It also tells you what not to do, either because it’s bad for you or because some other advice you may have received is a wive’s tale.
Get it, read it, do it… it works!
By A
After a routine physical, my doctor reported that my triglycerides were at 508 and total cholesterol was at 220. I was given 2 months to get the numbers down or go on prescription medication.
The New 8-Week Cholesterol Cure: The Ultimate Program for Preventing Heart Disease
The New 8-Week Cholesterol Cure: The Ultimate Program for Preventing Heart Disease (Paperback)
New 8-Week Cholesterol Cure Ultimate Program for Preventing Heart Disease
The Heart Recovery Book: A Rehabilitation Guide (Overcoming Common Problems)
The New 8-Week Cholesterol Cure
The 8-Week Cholesterol Cure Cookbook: More Than 200 Delicious Recipes Featuring the Foods Proven to Lower Cholesterol
Perfect for the Newbie
Rating:4 out of 5 stars
I knew nothing about cholesterol and this was my first and only book. It was all I needed to get started. I followed his recommendations and lowered my cholesterol from 272 to 219 in 5 weeks.
Life Saving Message
Rating:5 out of 5 stars
Bob Kowalski is my hero.
I skimmed through a copy of this book and then purchased a copy for myself. It is very readable, yet covers an immense amount of detail.
I made the decision to follow this program out of desperation.
My doctor practices medicene, and medicene says old guys like me with bad lipid data should be taking Statins drugs. Another lipid exam was conducted at the end of six weeks.
Total Cholesterol had dropped from dropped dramatically, weight had come down 6 pounds, and no problem with kidney enzymes was indicated.
Bob provides specific information, specific sources, phone numbers and a sizeable index of web sites.
It is a fun book to give to friends that are experiencing the frustration
of life with high cholesterol.
New 8 Week Cholesterol Cure
Rating:5 out of 5 stars
I bought this book to help reduce my recently diagnosed high cholesterol problem. I’m an RN and found this book very inspiring and informative. I highly recommend it and am using most of his suggestions. The best book I have found on the subject & I have lowered my LDL and raised my HDL. Now I am trying his weight loss ideas that cover one chapter and suggest restricting carbs. I started that today. This book is worth the money and the author also writes a newsletter that you can subscribe to.
Cholestrol drop of 70 pts!
Rating:5 out of 5 stars
This book is an excellent read with practical, easy to follow diet changes. My cholesterol went from 257 to 187 in 3 months time. In addition to reading this book, I used recipes from the American Heart Assoc. cookbook, excersized almost every day, and read the “Cholesterol Down” book. This book has helped me understand how to change my life for the better, giving me the information to understand why I needed various diet adjustments.
In particular, I really enjoy the muffin recipes in the back of the book. And typically eat 2-3/day! Benecol also now makes a chewy caramel that I used to help get my intake of plant stanols/sterols as per the recommendations.
It worked for me!
Rating:5 out of 5 stars
I got this book last year. It is simple and easy to read. I ordered the supplements immediately. In 3 months I had lowered my cholesterol 28 points so the Dr. did not make me try a prescription. Even with a foot injury and not exercising, the eating habits and taking the phytosterols this year, my cholesterol was down even more. I highly recommend it!
This is a very good book!
Rating:4 out of 5 stars
If you are serious about lowering your cholesterol, you should read this book. It is very interesting and informative.
Good advice
Rating:5 out of 5 stars
I got my total cholesterol down from 275 to 191, Triglycerides down from 221 to 96. LDL down from, 182 to 118 and HDL up from 49 to 54.
This was accomplished in 10 weeks by rigidly sticking to the zero saturated fat recommendation and half heartedly trying the Niacin regimen.
I cut out cheese, milk, whole eggs, etc. and substituted with olive and canola oils.
I have since ramped up the niacin regimen to the complete doses recommended by the book and will see if I can improve on these already impressive numbers.
Try it, it works.
UPDATE – 10 weeks after the review above I had my lipids checked again and my total cholesterol is now 133; that’s pretty amazing considering my
total was 275 just five months ago and I have not taken any prescription medications. My LDL is now 75 (down from 182) and my triglyserides are now 71 (down from 221). I am actually concerned my cholesterol may now be too low. Great advice!
Very informative
Rating:5 out of 5 stars
Since the author has actually used the program for many years on himself, he really knows what he is talking about. The program makes you feel that maybe we can really beat this coronary heart disease. He gives some very good advise about what to eat and what supliments to take. Just be sure you don’t try the niacin without your doctors following. It does work, but some people (like me) cannot take it without it causing problems with the liver. Very worthwhile book.
GREAT BOOK
Rating:5 out of 5 stars
if you want to know how to help lower your cholesterol this is the book for you. i bought this book from Amazon and could not be more happy b/c i got a wonderful book very informative and down to my reading level. this author mixes in a little humor but mainly just informatuion. easy read and much less expensive than others i’ve seen and heard about i am following his advice along with my physicians and am 100% glad amazon made this book available to me. thanx, Amazon.
It works!!!!
Rating:5 out of 5 stars
This wonderful doctor is definetly on to something. My husband whose family has a history of heart disease has lowered his cholesterol from 243 to 173 in 8 weeks. this book is loaded with important information so you can begin your lifestyle change without perhaps having to depend on prescription drugs.
There Is No Cure
Rating:3 out of 5 stars
After reading this book, I have come to a simple conclusion: You can’t beat the effectiveness of statin drugs.
The author basically instructs the reader to eat right, exercise and take high doses of Vitamins E, C, and a few other vitamins along with Omega-3 oils, and strict doses of Niacin. Now that’s all well and good, but if I were to follow the authors advice on dosage of the aforementioned vitamins and oils, then it would end up costing me significantly more, way more than my $10/month co-pay for Zocor. Plus, like I mentioned, there’s no amount of vitamins that can beat a statin drug’s effectiveness at lowering cholesterol.
So while the book has some useful advice, keep in mind there is no “cure” and you really won’t see significant lowering of LDL or total cholesterol levels using this book. Talk to your doctor about a statin drug.
It really, really works!
Rating:5 out of 5 stars
Amazing results and pretty easy! Believe me, you can lower that colesterol and still eat well! Following a few suggestions in this book–I wasn’t even that strict—oat bran, niacin, more vegatables, avoiding transfats ect, my total colesterol dropped 116 points in SIX WEEKS! My “bad” colesterol went from 177 to 80. The book is easy to read and you will learn tons about how your body works.
Best book on the subject – and I’ve read them all!
Rating:5 out of 5 stars
My first reaction to the book was that the author was too wordy and a shareholder of Endurance Products (the on-line purveyor of the supplements he recommends in his book, who, by the way, are indeed the most reasonably priced source I’ve found for the products recommended by the author).
Having read ALL the other popular books on this subject, I learned that the basic difference between this book and the 2nd best book on the subject (the Harvard Medical School Guide to Lowering Cholesterol by Freeman and Junge) are that Kowalski promotes niacin and phytosterols whereas Freeman and Junge prefer the use of prescription drugs.
I made several of the dietery changes (in both books), added 750 mg of niacin to my daily routine, and popped a phytosterol tablet before indulging in a meal sure to contain cholesterol. The result was that I dropped my total cholesteral from 265 to 206, raised my HDL from 45 to 56, and lowered my triglicerides from 185 to 135 IN ONE MONTH! To boot, I lost 10 pounds so far while on the program. I am also enjoying Kowalski’s recommended nightly quota of two glasses of red wine – cheers to raising my HDL!
My doctor wanted me on Lipitor but agreed to let me try to control my cholesterol on my own for three months. He was surprised, to say the least, when he saw the dramaticly improved numbers in my last blood test. I can’t wait to see the numbers at the three month mark.
I do not agree with Kawalski’s recommendation to attain your target weight via starvation diet (my term for his 800 calorie a day regimine – not his) then adding calories until you stabilize your weight. I don’t think one in a hundred will be successful on such a severe program. Elsewhere in the book, he advocates moderation in the diet however, so read the relavant chapters more than once to get the big picture.
Little changes made a big difference in my case and this book can show you how to make those changes for yourself.
About cholesterol
Rating:5 out of 5 stars
The name of the book is the new 8 week cholesterol cure and it is a fabulous book with plenty of informaion and tips on lower choleterol. I would recommend this book to anyone with heart problems as it gives great advice on all things to do with heart disease and how to keep choleterol down.
Gets the job done…
Rating:5 out of 5 stars
Others have reviewed the book. Here are actual numbers.
7-16-04
Cholesterol: 253H
Triglycerides: 144
HDL: 56
LDL: 168H
I went straight to web and to the book store and did research. Two weeks later I began the recommendations in The New 8-Week Cholesterol Cure. TWO weeks later, 8-17-04
Cholesterol: 152
Triglercides: 57
HDL: 58
LDL: 83
My most recent test, with considerable stress in my life which I am trying to do something about as well as attend to some dietary slip-ups, came in as high cholesterol. But take a look:
Cholesterol: 213H
Triglyderides: 83
HDL: 98H
LDL: 98
Obviously, I need to clean up my act but two things: first, if you take even 20 points of my very high HDL, my total Cholesterol drops below 200; and secondly, we are talking less than $25 a month. No prescriptions, no meds, no drug company fiascos. The Niacin recommended in the book and sold locally at Walgreens is $10.99 a bottle (100 tablets). I’ve not heard of others who have had as fast results as I had but, to address the criticism of the low cal/low carb diet, to jump start one’s health is exactly the goal here. After a year, I did do another liver panel–no problem for me but is something some people will have to take into consideration. The flush?…you’ll only forget the aspirin once. I don’t know if this is the answer for everyone, probably not. But it does work, is inexpensive, and it puts ME back in the place of personal responsibility with a clear, easy, and affordable way of keeping track of just how I’m doing with an inexpensive blood test. I’ve given a copy to my internist and keep a copy on hand to give to anyone interested in making the effort. What surprises me is how little the docs know about Niacin, and how rarely this program is mentioned in the magazine articles. At a time of escalating drug prices and shortage of health care, it simply makes sense to utilize an effective and inexpensive treatment for the “epidemic” of high cholesterol while encouraging changes in life style and dietary habits.