Since the 1990s research physician Dean Ornish M.D., has promoted the heart-healthy benefits of a very low fat, plant-based diet. The nationally known author recommends three eating plans: the Preventative Plan, the Reversal Plan and the Spectrum Plan to individuals interested in modifying their heart disease profile or who wish to reduce diabetes, prostate or breast cancer risk factors.
Background
The July 21, 1990, issue of "Lancet" published findings from a clinical trial combining diet and lifestyle modifications as treatment for heart disease, known as the Lifestyle Heart Trial. Eighty-two percent of participants showed reversal of blocked arteries within one year of following Dr. Ornish's program of stress reduction, smoking cessation, moderate aerobic exercise and a strict vegetarian diet. Later that year, Dr. Ornish published "Dr. Dean Ornish's Diet for Reversing Heart Disease" which provided guidelines for the Preventative and Reversal Diets. In 2007 "The Spectrum," hit bookshelves, encouraging more freedom with food choices and offering further health benefits in chronic disease prevention.
Preventative Plan
Anyone with a blood cholesterol level above 150mg/dl or a ratio of total cholesterol to HDL, "good" cholesterol, below 3 may use the Preventative Plan, according to Dr. Ornish. The plan begins with an eight-week trial avoiding all cheeses, butter, eggs, nuts and oils. Small amounts of meats, poultry and fish are permitted. If high blood lipid levels persist after eight weeks, red meats, poultry skin, fried foods and high fat dairy foods are restricted. High fiber foods such as whole grains, legumes, fruits and vegetables comprise 70 to 75 percent of daily caloric intake forming the basis of menu planning. Ornish writes, "Complex carbohydrates help maintain blood sugar levels and stabilize mood leading to weight loss without deprivation."
Reversal Plan
Persons diagnosed with heart disease along with elevated blood lipid levels may choose the Reversal Plan. The plan restricts fat intake to no more than 10 percent of total calories or 20 to 25 g per day. Ornish claims the body needs just 4 to 6 percent of calories as fat to synthesize essential fatty acids. All kinds of meat, fish, poultry, nuts, seeds, olives and avocados are eliminated as well as dairy products. Non-fat dairy is allowed. Any commercial food containing more than 2 g of fat per serving is avoided. To offset hunger pangs and boost metabolism, Ornish suggests eating small frequent meals. Similar to the Preventative Plan, the Reversal Plan encourages liberal intake of high fiber foods.
Spectrum Plan
The Spectrum Plan allows you to self-determine nutrition choices. Ornish reports better compliance with diet changes that are self-determined. Foods are categorized into a spectrum ranging from the most healthful, Group 1, to the least healthful, Group 5. Initially, individuals determine where current food choices fall on the spectrum. Based on health goals, meals are planned using foods listed in a healthier group. Group 1 food choices resemble the Reversal Plan. Group 3 foods reflect the Preventative Plan.
Considerations
Caffeinated beverages are discouraged on all plans, except for green tea. Ornish claims "caffeine interferes with relaxation," necessary for a heart-healthy lifestyle. Dr. Ornish also suggests anyone following these diet plans should take a low dose multivitamin/mineral supplement along with 3 g of fish oil each day. A physician or registered dietitian may be consulted regarding calcium, folic acid, selenium and antioxidant supplements.
References
- "Lancet;" Can Lifestyle Changes Reverse Coronary Heart Disease? The Lifestyle Heart Trial; Dean Ornish, M.D. et al; July 1990
- "Dr. Dean Ornish's Program for Reversing Heart Disease;" Dean Ornish, M.D.; 1990
- "Eat More, Weigh Less"; Dean Ornish, M.D.; 1993
- "The Spectrum"; Dean Ornish, M.D.; 2007
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