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The CSIRO Healthy Heart Program - Dr. Manny Noakes


Published: August 2009
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RRP $34.95

This book is your comprehensive guide to the CSIRO's CLIP (Complete Lifestyle Program) eating and exercise plan, which is designed to look after the health of your whole cardiovascular system and help you reduce your risk of heart attack, stroke, type 2 diabetes and other complications of obesity. Following the winning formula we all know and love from the popular Total Wellbeing Diet books, this book includes:

  • information on heart disease risks and how to avoid them
  • the full CLIP eating plan with both higher-protein and higher-carbohydrate options
  • 12 weeks of full menu plans, including advice for vegetarians
  • a simple but very effective exercise plan, and
  • more than 100 delicious recipes.
About The Author

Dr. Manny Noakes is the stream leader for the Diet and Lifestyle Program at CSIRO Food and Nutritional Sciences. With her team, she also manages clinical trials that provide scientific evidence for the efficacy of diet and exercise programs on health. Manny has published over 100 scientific papers, with a major emphasis on diet composition, weight-loss and cardiovascular health.

Dr. Peter Clifton is the laboratory head of Nutritional Interventions at the Baker IDI Heart and Diabetes Institute. He is also Professor of Medicine at the University of Adelaide, and practises as an endocrinologist at the Royal Adelaide Hospital and the Flinders Medical Centre. Peter is a frequent and sought-after speaker at national and international conferences, and is also widely published in the areas of diet, functional foods and heart health. His personal research interests lie in the areas of diet, obesity and cardiovascular disease, and optimal diets for people with insulin resistance and diabetes. He is the co-author of The CSIRO Total Wellbeing Diet, The CSIRO Total Wellbeing Diet Book 2 and The CSIRO Healthy Heart Program.


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The CSIRO Healthy Heart Program

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Useful purchase.

By Driver

from Woodford, Qld

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Verified Buyer


  • Easy To Understand
  • Informative
  • Relevant


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    • Reference
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    Comments about The CSIRO Healthy Heart Program:

    This book is just what I was needing to understand caring for my health and heart.

    Comment on this review


    Layman friendly

    By NanaJo

    from Hunter Valley NSW

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    • Easy To Understand
    • Informative
    • Relevant
    • Very useful
    • Well Written


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      Comments about The CSIRO Healthy Heart Program:

      Excellent book for heart health.

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      This book is aimed at helping you understand some of the key health issues that can arise when we are in our 40s and beyond. It will show you how to maintain a healthy diet and exercise program for overall wellbeing. Above all, it will help you stay in control of your health so that you can enjoy life to the full.

      This book's focus is on keeping your heart and blood vessels healthy; we call this our cardiovascular health. You might think that 'heart disease' is just that, but in reality the root causes of heart disease are problems with our arteries, blood pressure and circulation, rather than our heart alone. A more appropriate term, therefore, and the one we'll be using throughout this book, is cardiovascular disease (CVD). Generally, the diet and lifestyle approach that best takes care of our circulatory system also provides the nutrition our bodies need to function at their best as we age. It can also help lower our risk of other chronic diseases, such as osteoporosis, osteoarthritis and cancer.

      In our adolescence, our arteries begin to lay down fatty deposits containing cholesterol, usually as a result of our poor diet and lifestyle choices. The body responds to this by triggering inflammation. Even at a low level, this inflammation can, over time, do permanent damage to the elasticity of our arteries. Along with an accumulation of cholesterol in a wide variety of cells, this can cause our arteries to narrow. This is called atherosclerosis and it can be accelerated if you have other risk factors such as high blood cholesterol, high blood pressure or if you smoke. Atherosclerosis can result in many conditions, including angina (heart pain on exertion).

      Our circulatory system is extremely important in maintaining our health. It uses blood pumped by our heart to carry nutrients, water, oxygen and waste products to and from our body cells. The blood does this by travelling through blood vessels, which are found throughout the body. Arteries are blood vessels that carry blood away from the heart. The narrowing of our arteries as a result of our diet and lifestyle impacts on the way blood is delivered throughout our body. When the arteries that circulate blood to the legs and feet are affected, common symptoms include cramping, numbness or fatigue, particularly in the legs and buttocks during exercise. Less well known is that damage to the blood vessels to and within the brain can also occur. In men, atherosclerosis can also affect the blood vessels in the penis, making it difficult to sustain an erection. More seriously, if the fatty deposits in the artery walls become unstable, this can result in a clot, which could lead to a heart attack or stroke.

      Our previous publications, The CSIRO Total Wellbeing Diet books 1 and 2, provided a good foundation for a healthy diet and lifestyle and for managing your weight. They are also well suited for achieving cardiovascular health, and will complement the lifestyle approach in this book. The CSIRO Healthy Heart Program will provide you with more options in eating styles and maximise the benefits for your cardiovascular health.

      Although your susceptibility to atherosclerosis and its causative risk factors such as high blood pressure will be partly determined by your genetic make-up and your age, you can make many changes to your diet and lifestyle that will help. We all have deposits on our arteries, even in our youth, and they build up as we age. The good news is that we can delay their build-up with a healthy lifestyle, and the earlier we start the better. There is even evidence that it is possible to reverse this damage partially by making lifestyle changes and using medication. The lifestyle factors that can make a difference are:

    • maintaining a healthy diet
    • not smoking
    • keeping your blood cholesterol low
    • doing regular exercise
    • losing weight if you are overweight or obese
    • lowering your blood pressure to normal, and
    • preventing type 2 diabetes or keeping it in check with weight control and exercise.

    • To help you make and maintain these changes to your lifestyle, we at CSIRO have developed a comprehensive diet and exercise program we call CLIP, the Complete LIfestyle Program.

      Are you at high risk of heart attack or stroke?

      You are at high risk of heart attack or stroke if you answer yes to any of the following questions.
    • Are you overweight with high triglyceride levels, low HDL ('good') cholesterol levels, high blood pressure or glucose intolerance?
    • Do you have diabetes? If you have type 2 diabetes and an LDL ('bad') cholesterol level of 2.5 mmoVL or more (see page 265), you are at increased risk of developing CVD.
    • Do you have chronic kidney disease?
    • Have you been diagnosed with familial hypercholesterolaemia (see page 23)?
    • Do you have an Aboriginal or Torres Strait Islander background?
    • Do you have a family history of premature heart disease? That is, a first-degree relative who had heart disease before the age of 60

    • CLIP (the Complete LIfestyle Program)

      Although it is important to keep your blood cholesterol low, this is not the only consideration when devising a diet for healthy arteries. We know that many foods contain components that can help – such as good fats from fish and nuts, and soluble fibre from oats, whole grain cereals, fruit and vegetables. Many large-scale studies have shown that people who eat high levels of these foods have lower rates of heart disease.

      To help you through the maze of lifestyle advice to changes that work, our team of scientists has created cur Our trials have shown that CLIP can lower blood cholesterol by an average of 15-20 per cent and reduce weight on average by 4.5 kilograms in six weeks and 9 kilograms over 12 weeks. CLIP can also decrease blood pressure and artery inflammation, and reduce triglyceride levels (triglycerides are blood fats indicative of heart -disease risk) by 15 per cent. But we devised the CLIP eating plan not only to provide these great health benefits, but also because it's full of tasty foods you'll love.

      Our CLIP study

      Since the early 1990s, we at CSIRO Human Nutrition have performed many clinical trials around nutrition and exercise. In more recent years, we have also researched concentrated food components that can reduce blood cholesterol levels. Today, these food components, such as plant extracts called sterols, are available in what we call 'functional foods'.

      In our CLIP trial, one group' of our volunteers followed CLIP for six weeks, another group followed more general lifestyle advice, and a third followed this same general advice and took a low dose of statins, drugs commonly used to lower cholesterol (see page 26).

      The people in the group that combined general lifestyle advice with statins experienced the greatest reduction in LDL (bad) cholesterol and triglycerides. However, the people in this group did not lose as much weight or lose as much fat from their waistlines as those following the CLIP eating plan. This indicates that, for this group, the majority of the reduction in LDL cholesterol and triglycerides was due to the use of a prescription medication – and we all want to avoid those for as long as we possibly can.

      By following a healthy lifestyle program such as CLIP, you may be able to avoid or delay the need for blood-cholesterol-lowering medications. If you are already taking such medication, CLIP is an ideal way to improve your health.

      ISBN: 9780143009047
      ISBN-10: 0143009044
      Audience: General
      Format: Paperback
      Language: English
      Number Of Pages: 288
      Published: August 2009
      Country of Publication: AU
      Dimensions (cm): 24.3 x 20.9  x 1.9
      Weight (kg): 0.97
      Edition Number: 1