Obesity, high blood pressure, diabetes, high cholesterol and excessive alcohol consumption are risk factors for heart disease and at least partially modifiable through a change in diet. The phrase "heart-healthy lifestyle" has become popular, but many people may still wonder what it really means. One issue that adds to the confusion is the proliferation of diet programs that profess to reduce cardiac risk.
Mediterranean Diet
According to Dr. Elson Haas, author of "Staying Healthy with Nutrition," several dozen diet books and cookbooks have recently been published that extol the merits of the Mediterranean diet and its sundry variations, and nearly all of them focus on the benefits of olives and olive oil. Other components of the Mediterranean diet are derived from cuisines that are characteristic of the region and include fresh fruits and vegetables, whole grains such as couscous, bulgur and polenta, herbs and spices, legumes, breads that are often eaten without butter or margarine and a relatively high intake of fish and wine. Together, these dietary habits confer a reduced incidence of heart disease on people who follow them.
Ornish Diet
Dr. Dean Ornish is a researcher who believes that lifestyle changes can not only prevent heart disease but can actually reverse atherosclerosis, or hardening of the arteries. His well-known book, "Eat More, Weigh Less," advocates a vegetarian diet that was originally intended to reverse heart disease but has since been used by many people who want to lose weight. Focusing on whole grains and vegetables as its mainstays, the Ornish diet strictly limits fats and salt. While clinically proven to reverse heart disease, this regimen might be considered too strict by many Americans who feel they couldn't adhere to its principles for long.
Esselstyn Program
If Ornish's approach seems strict to some people, the diet promoted by Dr. Caldwell Esselstyn Jr. may seem utterly draconian. In his 2007 book, "Prevent and Reverse Heart Disease," Esselstyn outlines a diet plan that forbids the consumption of all animal foods, including dairy products, and eschews all oils, including vegetable oils. In addition, nuts and avocados are excluded, while the consumption of other vegetables, fruits and whole grains is encouraged. Like the Ornish diet, Esselstyn's plan has demonstrated that adherents can reverse coronary artery disease and reduce the occurrence of "cardiac events," such as heart attacks.
Pritikin Principle
For nearly 30 years, the "Pritikin Program for Diet and Exercise," penned by Nathan Pritikin and Patrick McGrady Jr., has been referenced by champions of healthier lifestyles. The Pritikin Principle, which has been modified through the years, advocates a low-fat diet that is based on fruits, vegetables and grains. Furthermore, it stresses the consumption of foods that are not "calorie-dense," meaning foods with fewer calories per pound. This supposedly allows participants to eat until they are full without necessarily increasing their caloric intake.
Putting It Together
Individuals interested in adopting a heart-healthy diet don't necessarily need to follow a specific plan, although such programs do offer some structure. Common features of diets that have demonstrated cardiac benefits include a fat content of 10 percent or less, the avoidance of saturated fats and most animal products, and the consumption of whole grains, fruits and vegetables. In addition to dietary changes, all heart-healthy lifestyles include regular exercise and stress reduction.
References
- British Medical Journal: Adherence to Mediterranean Diet and Health Status, Meta-analysis
- Journal of the American Medical Association: Intensive Lifestyle Changes for Reversal of Coronary Heart Disease
- "Prevent and Reverse Heart Disease"; Caldwell B. Esselstyn, Jr., M.D.; 2007
- "The Pritikin Principle: The Calorie Density Solution"; Robert Pritikin; 2000
