Dr. Dean Ornish's "Program for Reversing Heart Disease" was a best-seller that emphasized the importance of lifestyle changes in improving health and preventing disease. In his later book, "The Spectrum," Ornish provides additional advice on diet and offers a variety of easy-to-prepare recipes featuring recommended foods. These foods are almost exclusively fruits, vegetables, beans, whole grains, nuts and seeds. Before starting any new diet or treatment, talk to your doctor.
The Program
The Ornish diet is founded on a few basic principles, on which, according to Ornish, most experts agree. One principle is to consume omega-3 fatty acids, or good fats, every day. These fats can be found in cold-water fatty fish and flaxseed, for example. Also, it is important to eat more good carbs than bad carbs. Bad carbs are sugar, high-fructose corn syrup, white flour and white rice. Good carbs are high in fiber, to provide sustained energy levels. Sources include fruits, vegetables, whole grains and legumes.
Protein
The Ornish diet includes low-fat protein sources, such as egg whites and salmon, over foods higher in saturated fat and cholesterol. These foods, which include chicken, bacon and beef, can increase blood cholesterol levels and contribute to heart disease, especially if you eat them regularly. Fat-free dairy is preferable to full-fat dairy products, butter and heavy cream on the Ornish diet.
Other Menu Items
When choosing flavor additives, Ornish recommends the herbal sweetener stevia over high-sugar alternatives such as honey, maple syrup and molasses. Sugar, whether white, brown or raw, should be used in moderation, if at all. According to Ornish, caffeine-free teas are preferable to caffeinated alternatives, and you should avoid regular colas and soda, as they're high in sugar.
Menu Options
Ornish offers a variety of recipes for every meal of the day. Breakfast items he recommends include multigrain bagels, egg whites and whole-grain French toast. A healthy salad is a major feature of the recommended lunch. These salads feature a variety of vegetables, with optional whole grains and beans. Most dinner recipes are vegetarian and include vegetable stir-fries, vegetable soups and tofu dishes. Meat dishes are rare exceptions.
References
- "The Spectrum"; Dean Ornish, M.D.; 2007
- "Dr. Dean Ornish's Program for Reversing Heart Disease"; Dr. Dean Ornish; 2010
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