Dean Ornish, MD -- Nutrition

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Dean Ornish, MD's

Nutrition

The diet that Dr. Ornish recommends is a low-fat, plant-based diet that uses fruits, vegetables, whole grains, beans, and soy products in their natural forms. This incorporates moderate quantities of egg whites and nonfat dairy or soy products and small amounts of sugar and white flour. These foods give you a double benefit: They are low in substances that are harmful and are rich in literally hundreds of substances that may be protective against heart disease and many other illnesses.

Recommended Nutrition Supplements

	Multivitamin with Vitamin B12: 1 per day (without iron unless you're menstruating or iron deficient)
	Omega-3 Fatty Acid Source: 3 grams per day for both men and women. Select brands that have toxic substances removed such as mercury, PCB, dioxin, etc.
	Fish Oil Prevents Deadly Heart Rhythms

Optional Nutrition Supplements

	Vitamin C: 1 gram/day
	*Vitamin E:** 100-400 IU/day (* Check with a doctor if taking statin medications)
	Selenium: 100-200 mcg/day
	Folic Acid: 400-1000 ug/day

In the News

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Eat Your Way to a Healthy Brain

To Carb, or Not to Carb?

Nutrition Bars: Healthy or Hype?

Sample Menus

If you follow the program outlined here, you are likely to lose even more weight than on a high-protein diet, your cholesterol levels may come down even more, and you will feel better, look better, taste better (yes, taste better), and smell better. It's not all or nothing -- the more you move in this direction, the more benefits you receive. And you will significantly reduce the risk of heart disease, cancer, and other illnesses rather than increasing it. Click here for sample menus.

Open Your Heart Recipes

	Introduction			Pasta
	Equipment			Soups
	Glossary			Hearty Vegetable Dishes
	Salads, Dressings, Condiments, and Starters			Tofu Dishes
	Salads, Dressings, Condiments, and Starters			Breads and Pizza
	Vegetable Side Dishes			Breakfast Foods
	Grains and Legumes			Desserts

Low-Fat vs. High-Protein?

On a high protein diet, you may lose some weight because you're eating fewer simple carbohydrates. But you can lose even more weight by eating fewer simple carbohydrates and less fat. Most importantly, you enhance your health instead of harming it.

Dean Ornish, MD weighs in on the debate with his column, "Fed Up With Diets?

What does diet have to do with your heart's blood flow? Compare the blood flow diagrams of someone on a low-fat diet vs. a high-protein diet after one year.

Eat More , Weigh Less

Most weight loss plans are based on deprivation: counting calories, restricting portion sizes, and eating less food. Sooner or later, people get tired of feeling hungry, so they get off the diet, regain the weight, and usually blame themselves for not having enough discipline, willpower, or motivation, when the real problem is that they were going about it in the wrong way. Click here to read the Foreward to Dean Ornish, MD's book, Eat More, Weigh Less.

Tips - Simple Choices, Powerful Changes

	Eat Slowly. It takes the brain about 20 minutes to recognize that you are eating or full. Leisurely eating allows you to take more pleasure in the tastes and textures of your food while giving your body time to realize you've had enough and are pleasantly satiated.
	The omega-3 fatty acids have many benefits. Some studies report that small amounts may stabilize the heart's rhythm and decrease sudden cardiac death by 50% or more. Also, they help prevent unwanted blood clots from forming, thereby reducing the risk of a heart attack or stroke. They may also help lower triglycerides and reduce inflammation, including the pain of arthritis. Other benefits of omega-3 fatty acids include prevention of dry, scaly skin and improved learning ability. Fish oil and flaxseed oil have the greatest concentration of omega-3 fatty acids. In one study, flaxseed oil (but not fish oil) caused a 300% increase in the growth of prostate cancer cells and so is not recommended as a supplement for men.
	To maintain maximum nutrients, limit the food's exposure to light, air, heat, and water. Don't chop or slice fruits and vegetables until you are ready to use them. Before steaming, cut vegetables into chunks but not small pieces. This way you shorten the cooking time and thus minimize nutrient loss. Cutting them up exposes more surfaces to air, speeding up nutrient loss.
	Soy milk is the rich, creamy milk of whole soybeans. With its unique nutty flavor and rich nutrition, soy milk can be used in a variety of ways. Plain, unfortified soy milk is an excellent source of high-quality protein, B vitamins, and iron. Some brands of soy milk are fortified with vitamins and minerals and are good sources of calcium, vitamin D, and vitamin B-12.