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DO YOU NEED AN OIL CHANGE?

For understanding, first consider the language and terminology of oils. An oil is a lipid or fat. All fats are composed of carbon atoms linked together like a daisy chain. Each carbon atom has four connecting points. Each connecting point in the chain is connected to another carbon and to either a hydrogen atom or an oxygen atom. If all of the carbon atom connecting points are occupied with hydrogen or oxygen we call the fat saturated. If a connecting point is open or unoccupied we call that a point of unsaturation. If there is one point of unsaturation we call the oil monounsaturated. If there are multiple points of unsaturation we call the fat or oil polyunsaturated. If a naturally occurring unsaturated oil is treated with hydrogen we call it hydrogenated. All hydrogenated oils contain unhealthy trans fats and all trans fats are metabolic poisons.

The carbon atom at one end of the carbon chain is called the omega carbon. For identification, each carbon atom is numbered successively starting with the omega carbon. If there is a point of unsaturation immediately after carbon number three we call the fat an omega 3 fat. Similarly, if there is a point of unsaturation immediately after carbon six we call it an omega 6 fat.

The location of a point of unsaturation along the carbon chain and the length of the chain determine the temperature stability, physical state (liquid or solid) and health benefit of the oil. Some oils used in cooking are good for our health and some are not good. We need to consider terms like smoke point, trans fat content, saturated, monounsaturated, polyunsaturated, omega 3, omega 6 and omega 9. In the literature, the nomenclature of fats will show the number of carbons in the chain followed by the number of unsaturation points and the letter N followed by a number to indicate the omega oil type. N-3 means the oil is omega 3. For example, alpha linolenic acid would be shown as (18:3 N-3). This nomenclature shows that that alpha linolenic acid is an eighteen carbon chain with three points of unsaturation and that it is an omega 3 oil. Similarly, docosahexaenoic acid (DHA) is shown as (22:6 N-3) and eicosapentaenoic acid (EPA) is shown as (20:5 N-3).

The ratio of omega 3 (N-3) to omega 6 (N-6) fats in our diets has a direct bearing on health. Omega 3 fats are anti-inflammatory. While omega 6 fats in excess are inflammatory, they are beneficial if consumed in the proper ratio with omega 3 fats. The generally accepted ratio of N-3 to N-6 fats is from 1:1 to 1:4. The usual, very unhealthy western diet ratio is anywhere from 1:10 to 1:40. The long term result of consuming an unhealthy ratio of N-3 to N-6 fats is obesity and many diseases.

In his book “Health and Nutrition Secrets than can save your life” Dr. Russell Blaylock provides most of the following insight on N-3, N-6 and N-9 fats in the diet.

N-3 fats reduce the risk of a number of diseases and improve health. DHA (22:6 N-3) and EPA (20:5 N-3) produce powerful anti-inflammatory agents like resolvin, leucotrienes and prostaglandins. N-3 fats reduce the risk of depression caused by inflammation and, in a Washington University study, have been shown to reduce irritability in patients with bipolar disorder. Dr. Blaylock’s book has an informative chapter on the role of fats in health. In addition, Dr. Mary Enig’s book “Know your Fats” is a great reference for the role of fats in health. Examples of N-3 oils, their smoke points and the effect on body pH are as follows:
Macadamia (389F) N-3 and N-9, low alkaline-forming
Flax (225F) N-3, low alkaline-forming
Hemp (330F) N-3 and N-6 in a good ratio of 1:3. Hemp oil should be refrigerated and never heated. Hemp oil lowers LDL cholesterol and blood pressure and platelet stickiness, low acid-forming
Walnut (400F semi-refined) N-3 and N-6, medium acid-forming

N-6 fats in excess increase the risk of cancer, diabetes, atherosclerosis, strokes and neurodegenerative diseases and can worsen a great number of diseases. N-6 fats are the predominant constituent of the typical western diet. Virtually all processed foods, fast foods and hospital foods are very high in N-6 fats and devoid of N-3 fats. The basic N-6 fat is alpha linoleic acid (18:2 N-6). While N-6 fats are considered bad fats they do play a positive role in cell function. N-6 fats are converted by enzymes to an eicosanoid called arachadonic acid (AA). Only a small amount of AA is essential to cell function. In excess, AA is converted to highly inflammatory free radicals and lipid peroxidation products. According to Dr. Blaylock, “When a person eats large amounts of N-6 fats, it’s like being sick with a virus all the time because…the body is undergoing inflammation. Viruses and bacteria make us feel sick because they trigger this very same fat to produce an inflammatory reaction to the microorganism that spreads throughout the body. It’s not the virus that makes the body feel achy, feverish and fatigued; rather it’s the inflammatory chemicals generated by the body in response to the attack. Eating too many N-6 fats can do the very same thing; it’s just not as obvious.” N-6 oils with their smoke points include the following:
Canola (400F) N-6, low acid-forming
Corn (450F) N-6, low acid-forming
Cottonseed (420F) (N-6, 50%) (N-3 trace), high acid-forming
Grapeseed (420F) (N-6, 69%), (N-9, 15%), (N-3 1%), medium acid-forming
Peanut (450F) N-6, medium acid-forming
Safflower (450F) N-6, low acid-forming
Soy (450F) N-6, medium acid-forming
Sunflower (450F) N-6, low acid-forming

The primary component of N-9 oils is oleic acid. “Oleic acid (in olive oil) has been shown to have powerful anticancer effects, especially against breast cancer. In addition, extra virgin olive oil contains a number of flavonoids that can prevent inflammation and neutralize free radicals and lipid peroxidation.” Olive oil lowers LDL and raises HDL cholesterol. It has also been shown to produce significant reductions in high blood pressure. Examples:
Olive (406F-extra virgin) N-9, low alkaline-forming
Red palm oil (450F) (40% N-9) (High in Vitamin E components and carotenoids), low alkaline-forming

A healthy exception in the world of cooking oils is sesame. The smoke point of cold pressed, unrefined sesame oil is 320F. Sesame contains N-6 and forty percent N-9. While it is high in N-6, sesame oil is an exception because it contains a potent antioxidant system comprised of sesamol, sesamin and sesamolin. In addition to its antioxidant properties, sesamin inhibits the formation of inflammatory compounds, lowers total cholesterol and increases the ability of the liver to burn or dispose of fat. Quoting from Dr. Jonny Bowden’s book “The 150 Healthiest Foods on Earth”: Ann McIntyre, a fellow of the National Institute of Medical Herbalists says “sesame oil is called the most esteemed seed oil in Ayurvedic medicine and is one of the most popular oils for massage…it’s chemical structure gives it a unique ability to penetrate the skin easily, nourishing and detoxifying even the deepest tissue layers.”

The following oils are used in cooking but are not omega oils:
Avocado (491F) (refined) (74% monounsaturated), (14% polyunsaturated), (12% saturated) (healthy oil comparable to olive oil), low alkaline-forming
Butter (350F) (80% butterfat) (15% water), low acid-forming
Coconut (350F) (The healthiest oil on the planet.), low alkaline-forming
Ghee (485F), low acid-forming
Lard (325F), low acid-forming

Nicholas J. Hill - March 2008
www.WellnessFoundations.com

Nicholas J. Hill, B.S., H.H.C. has been a practicing organic chemist for many years and has studied all different dietary theories including Atkins, Pritikin, Mediterranean, Ayurvedic, South Beach, The Zone, Vegetarian, Vegan and just about every other diet plan ever devised. Mr. Hill was trained as a Holistic Health Counselor at the Institute For Integrative Nutrition (IIN) in New York City and in June will receive Certification from IIN and from The Teacher's College at Columbia University.

Mr. Hill is also currently pursuing a Masters Degree in Holistic Nutrition at Clayton College of Natural Health.

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EXERCISING WITH HEART DISEASE

Exercise plays an important role in both the prevention and rehabilitation of many forms of heart disease. Exercise can have a positive influence on many of the factors that increase the risk for heart disease such as high blood pressure, high cholesterol, diabetes and obesity.

Coronary artery disease is the most common form of cardiovascular disease. Others include hypertension, stroke and congestive heart failure. Coronary artery disease is almost always the result of a process referred to as atherosclerosis, the formation of blockages that gradually cause the arteries that supply blood to the heart to narrow. The blockages consist primarily of fatty substances, cholesterol and calcium.

If the blood flow is unable to meet the needs of the heart, people generally feel chest pressure or a dull ache, sometimes radiating up into the neck, jaw, left shoulder or arm. This type of pain is referred to as angina. Clots may form and completely close the vessel, resulting in a heart attack.

So you have coronary artery disease

If you have been diagnosed with coronary artery disease and you want to begin an exercise program, you need to obtain guidelines and instructions from your physician or other qualified health professional.

Individuals recently diagnosed with coronary artery disease are often referred to a cardiac rehabilitation program. Cardiac rehabilitation programs are available through hospitals and are staffed by trained nurses and exercise physiologists who are able to carefully monitor patients during exercise.

Many people can safely start an exercise program at home on their own. Your physician will be able to advise you as to what type of program is best for you based on your medical history and present physical condition.

General exercise guidelines

If you recently had a heart attack or heart surgery, you must get medical clearance and guidelines from a physician before increasing your activity level.

Monitor your exercise intensity closely. Make sure to stay within your individual heart-rate zone (usually determined by a physician from a treadmill test).

Try to exercise at least three to four times per week. Individuals with low fitness levels may still benefit from five to 10 minutes of exercise, two to three times per day. Perform a gradual warm-up and cool-down of at least 10 minutes. Total exercise duration should be gradually increased to 30 to 60 minutes over a period of one to six months.

Inform your physician if you have any abnormal signs or symptoms before, during or after exercise. This includes chest pain, labored breathing or extreme fatigue.

If prescribed, always carry your nitroglycerin with you, especially during exercise.

Never exercise to the point of chest pain or angina. If you develop chest pain during exercise, call 911 immediately.

It's never too late to increase your physical activity or start an exercise program. Get an okay and some guidelines from your physician before you start.

And remember, always keep your exercise comfortable. If it's causing discomfort, slow down, you are pushing too hard.

This ACE Fit Fact is taken from ACE FitnessMatters® magazine. Want more information like this delivered directly to your home? ACE FitnessMatters, the bi-monthly magazine from the American Council on Exercise (ACE), is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Subscribe to ACE FitnessMatters Magazine directly from ACE at http://www.acefitness.org/fitnessmatters/ or call 1-888-825-3636.

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