Science shows that a varied diet of relatively unrefined foods with many fruits, vegetables, brown rice and whole grains is the basis of a healthy diet. Unfortunately, these foods are becoming scarce in many Western diets. When processing these foods, we lose at least 75% of the minerals, vitamins, fiber and antioxidant nutrients. These very micro-nutrients now turn up as the underlying causes of slow-building diseases.

Most of the world's heart and cardiology organizations suggest reducing saturated (solid) fat and cholesterol while increasing polyunsaturates. While less fat is generally good, the only clear benefits of fat substitutions are those with omega-3. Polyunsaturates without omega-3 can in fact cause harm (all the high omega-6 linoleic oils: corn, sunflower, safflower or cottonseed) and especially if partially hydrogenated (shortening and 90% of margarines). Use 1 or 2 teaspoons of cold pressed lin(flax) oil (the low calorie route) or 2 tablespoons of (preferably cold pressed) canola or unhydrogenated soy. Walnuts are good too. Otherwise, regularly eat fatty fish which also has these heart-healthy oils. Virgin olive oil has no omega-3 but it's the healthy unprocessed oil for daily use. Butter is better than margarine except possibly unhydrogenated canola and soy based types.

Reduce sugar, white flour, white rice, ordinary white noodles and foods that are deep fried, have shortening and anything "hydrogenated".

Potassium (found in bananas, celery, potatoes, fruits & veggies) and magnesium (whole grains, nuts, greens) can help prevent heart attacks. Sweating and most diuretics flush out these spark plugs for the heart. It is recommended that you drink at least eight 8oz. glasses of water every day.

Foods low in these "minor" nutrients can cause initially hidden illness, like heart disease, cancer, Alzheimer's, and arthritis. These are the slow-building diseases that drug-based medicine has not been able to prevent or effectively control.

Even when in great health, there's excellent reason for taking a good multi-vitamin plus foods and supplements so that your total daily intake reaches about 1 gram of vitamin C, 1.5 g calcium, 3/4 g magnesium, 200-400 IU vitamin E and 200 mcg selenium. It is also the easiest life-style change you can make.

Us a single multivitamin with most B's near the 25 mg level, B3 at 100 mg, folic acid at 400 mcg and B12 at 100 mcg. Separately take 200 IU natural (type d) or 400 IU synthetic vitamin E (type dl), about 1 gram vitamin C (not Ester-C) and take 200 mcg selenium.

It is important to get about 1½ g calcium, ¾ g magnesium (most people will need to supplement) and 4-800 IU vitamin D to make the calcium build bone.

Only take iron if you are in your childbearing years or have another reason. Go easy on the copper (1 - 2 mg max.) but do include 15 mg zinc. These plus the selenium and the D can be found in the same single multi. If you have a cholesterol problem, try to avoid the statin drugs by taking the niacin route (vitamin B3, about 3x1 g/day) and always consult a doctor. Generic niacin is 10-20 times cheaper, effective and unique in its action on blood fats, lowering all that's bad, raising all that's good, and more.

If you have a (congestive) heart condition or take a statin drug, consider at least 60 mg coenzyme Q10 (CoQ10).

Everyone knows that regular physical activity has a direct link to weight loss, lowering cholesterol levels, fighting obesity, controlling heart disease and helps maintain general good health. Make it a part of your daily routine.

There is an excellent chance that with long-term use of these foods, supplements, omega-3's along with regular exercise, you will significantly reduce your risk of sudden heart death.