Most modern diseases of the industrialized world are related to diets which include too many unhealthy fats (from meat, dairy products and heavily processed fats, like margarine and hydrogenated oils) and not enough of the healthy fats (Omega-3 oils from seeds and fish).  “Omega-3″ is a chemical nickname for a group of fatty acids which include Alpha-linolenic acid (ALA), Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).  These nutritional fats are remarkable for the wide range of benefits they bestow to the body.  To name just a few, they help to thin the blood, clean the arteries, lower blood pressure, reduce inflammation, prevent heart attack and stroke, improve circulation, regulate the immune system, improve eyesight and nourish the brain.

DHA is a major building block of brain tissue.  Studies show that DHA is particularly important in early brain development and learning ability.  For this reason, it is especially important that pregnant mothers and children maintain adequate levels of DHA in their diet.  In Great Britain and Europe, the use of Omega-3 supplementation is starting to replace conventional anti-depressant therapy for mild to moderate depression and ADHD.

On another level, inflammation in the body is a subtle but insidious killer. Inflammation in the G.I. tract can impair digestion and nutritional absorption.  Inflammation in the nervous system can lead to MS and in the brain, can lead to Alzheimer’s disease. Inflammation in the arteries is a major factor leading to heart disease and stroke.  Inflammation in the lungs or bronchial tubes can result in asthma.  Inflammation in the skin shows up as eczema, psoriasis, hives or acne.  Over the course of time, the damage from inflammation is perhaps the single greatest health risk that we face.  By increasing our intake of ALA and EPA and reducing the unhealthy fats, we can dramatically reduce inflammation  in the body.

Researchers have also found that Omega-3 oils assist the body’s immune system in a number of different ways.  In cancer patients, these nutrients actually help to strengthen the healthy cells and destroy cancer cells.  Omega-3′s are also important in the area of auto-immune disorders.  They seem to have a regulating effect on the immune system by boosting immune function where it is needed and reducing inflammation in the healthy tissues.

One of the primary causes of heart disease and stroke is atherosclerosis; a degenerative disease in which the arteries become brittle, clogged with plaque and subject to inflammation.  It has been demonstrated that a diet rich in Omega-3 oils (along with other dietary and lifestyle changes) can reverse this process and help restore normal arterial blood flow.

The most concentrated sources of EPA and DHA are cold water fin fish.  An ideal diet would include 7 or more servings of fresh fish every week.  However, these days, due to pollution in the oceans and inland waters, it is not a good idea to eat that much fish.  For this reason, a good quality fish oil supplement is the best approach.  I recommend Nordic Naturals available at www.nordicnaturals.com or 1-800-662-2544. Their products are manufactured under the highest standards of purity and freshness.  And the taste is mild and very pleasant.

* Caution: If you are pregnant, currently taking blood thinning medication, have diabetes or a bleeding disorder, consult with your health care professional before taking fish or flax seed oil supplements.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Coconut oil has been very misunderstood over the last four decades.  Although early studies concluded that all saturated fats are harmful, we now know that all saturated fats are not the same.

Most experts now agree that the real culprits of dietary oils are polyunsaturated oils, trans fats and hydrogenated vegetable oils, such as margarine, shortening or other highly processed oils found in cookies, candies, baked goods, boxed to bake items, canned foods and most restaurant foods.  These oils are easily oxidized within the body, thus creating a toxic residue which contributes to many degenerative diseases, including heart disease, diabetes, senility and dementia, obesity, hypertension, stroke, depression, hypoglycemia, thyroid disorders and cancer.  In contrast, natural virgin coconut oil is easily digested and does not undergo significant oxidation, even if left at room temperature for a year or longer

In two separate studies on traditional tropical populations, researchers concluded there is no evidence that saturated fat from coconut oil has a harmful effect on these populations. Below are some other reasons why coconut oil should be considered as a healthy alternative when it comes to dietary oils.

Unsaturated fats from seed oils are predominately made of long chain triglycerides. During the process of digestion, they must be broken down into shorter pieces in order to be used in the body.  This conversion is accomplished with the help of bile salts produced in the liver and stored in the gallbladder.  In contrast, coconut oil is more easily absorbed through the small intestines without the need of bile from the liver. People without gallbladders or who cannot digest fats (like those with cystic fibrosis) can usually enjoy coconut oil without difficulty.

Most seed oils will oxidize easily and actually become toxic when they are exposed to high temperatures.  In contrast, coconut oil resists oxidation, even at high temperatures.  From this perspective, coconut oil is one of the best choices for cooking.

The medium chain triglycerides (MCT’s) in coconut oil are metabolized very efficiently in the body and burned as fuel rather than stored as fat. By adding coconut oil to their diets, people often discover they have more energy than before.

Many people in the US are diabetic or have some degree of insulin resistance. Even though they are eating, they are not getting optimum energy from their food.  Coconut oil is not dependent on insulin and burns very efficiently as a high quality fuel in the body.  Recent studies show that MCT’s are linked to improved insulin sensitivity and researchers are studying the possible benefits of coconut oil for diabetics.

Lauric acid, which makes up about 50% of the fatty acids in coconut oil, will dissolve the lipid envelope that protects many pathogenic bacteria, viruses, yeast and parasites. Lauric acid is the major fat in human breast milk which helps nursing infants fight off these pathogens.  Using coconut oil as the dietary staple can help the body resist a wide range of viral diseases, including yearly ‘flu’ and measles.

Coconut oil is also known to have strong anti-inflammatory properties and has long been used in Ayurvedic medicine for inflammation in the G.I. tract and on the skin.  As a moisturizer, coconut oil produce a slightly acidic pH, ideal for keeping the skin healthy and free from pathogens and inflammatory conditions.

In her book, titled Know Your Fats, lipid scientist Dr. Mary G. Enig, states, “Recently published research has shown that natural coconut oil in the diet leads to normalization of body lipids, protects against alcohol damage to the liver and improves the immune system’s anti-inflammatory response.”

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805

Dietary fats play a crucial role in our health and longevity. And yet, there is perhaps no other health topic more clouded in confusion and misinformation.

In the early 1950′s, scientists found that plaque (the substance which clogs the arteries and is a major cause of heart disease and stroke) is partially composed of cholesterol. Based on this discovery, they assumed a direct relationship between the amount of cholesterol in our diet and the formation of plaque in the arteries. Since that time, a number of studies have cast serious doubt on this conclusion. We now know that the build-up of plaque in the arteries is a much more complex process, involving inflammation as well as a number of dietary and hereditary factors. But most important, it is now apparent that the most dangerous dietary factor is not cholesterol, as once believed, but trans-fatty acids or trans fat.

Trans fat is formed when vegetable oils are hydrogenated (hardened) into margarine or shortening. Trans fat is in most fried foods such as french fries, fried chicken, doughnuts, cookies, pastries and crackers. Other processed foods also contain trans fat, often labeled as shortening, hydrogenated or partially hydrogenated oil. Trans fat is associated with increased blood levels of low density lipoprotein (LDL), or “bad” cholesterol, and low levels of high density lipoprotein (HDL), or “good” cholesterol. Trans fat is a major contributor to the formation of plaque in the arteries and the resulting increase in heart disease, stroke and a number of other serious degenerative diseases.

Another related dietary problem is an unhealthy ratio of essential fatty acids. Both Omega-6 and Omega-3 fatty acids are essential for our health. The ideal ratio of Omega-6 to Omega-3 in our diet is from 1/1 to 2/1. Essential fatty acid ratios in this range are found in native populations whose dietary fat comes from legumes, grains, nuts, seeds, green vegetables, fish and animal sources. However, the typical American diet, with large amounts of polyunsaturated fats, has a ratio of 20/1, or even higher.

Omega-3 oils include a group of chemical nutrients which help to thin the blood, lower blood pressure, reduce inflammation, protect against heart attack and stroke, regulate the immune system and nourish the brain, just to name a few of their remarkable health benefits. Omega-3 is particularly important in early brain development and learning ability in children. In Europe, Omega-3 supplements are replacing conventional anti-depressant therapy for mild to moderate depression and ADHD. By increasing our intake of Omega-3 fatty acids, we can enjoy many long-term health benefits.

The subject of dietary fats is complex and includes more bio-chemistry than most people want to know. As a simple rule, keep in mind that monosaturated oils, like virgin olive oil, is the preferred dietary staple, supplemented with fish and seed oils to provide a healthy ratio of essential fatty acids. The following guidelines are suitable for most (*) people to insure the right kinds and amounts of dietary fats.

1) 2 grams of combined Omega-3 from high grade fish or krill oil, per day. For most brands of fish oil, this represents 1 to 2 teaspoons or 5 to 10 capsules per day. Nordic Naturals or Carlson’s are both excellent brands.

2) Avoid trans fats, fried foods or foods that contain margarine, hydrogenated oils or shortening. For baking or high heat cooking, it would be better to use butter or virgin coconut oil.

3) For meat consumption, favor deep ocean fin fish and organically raised chicken.

4) Use organic virgin olive oil for cooking or to garnish bread, vegetables and salads.

5) Unless you are overweight or have high cholesterol, a small amount of butter, ghee or virgin coconut oil is fine. For many people, 1/2 teaspoon of these fats every day is a valuable and welcomed addition to the diet.

6) 20 minutes of moderate to vigorous exercise, at least 5 times per week.  If you are not accustomed to regular exercise, begin slowly and work up to 20 minutes gradually over several weeks.

* Precautions: Fish oil has natural blood thinning factors. If you are pregnant, currently taking blood thinning medication, have diabetes or a bleeding disorder, consult with your health care professional before adding fish oil to your diet.

Thank you for visiting my blog. If you have questions about acupuncture and shiatsu, or if you have a specific health concern, please contact me at:

Bart Walton, L.Ac.
Licensed Acupuncture & Shiatsu
Portland, Oregon
503/939-5805