At-A-Glance: The Nutrition Spectrum Reversal Program ...

[Pages:31]Nutrition is one of the four elements of the Dr. Dean Ornish Program for Reversing Heart Disease. According to program research, the best results are obtained when participants adhere to all four treatment elements--stress management, group support, exercise and nutrition. Balance of all four elements is the key. No one element is more or less important than the other.

For a detailed explanation of the rationale for the Nutrition Spectrum Reversal Program guidelines, refer to: Dr. Dean Ornish Program for Reversing Heart Disease and The Spectrum (Ballantine Books, New York).

At-A-Glance: The Nutrition Spectrum Reversal Program

Guidelines

Your Nutrition Prescription for the Dietary Treatment of Heart Disease

FAT

? 10% of total calories per day

CHOLESTEROL

? 10 milligrams or less per day

ANIMAL PRODUCTS ? None (except non-fat milk products and egg whites)

CALORIES

REFINED CARBOHYDRATES

CAFFEINE

? Unrestricted (unless overweight and not losing weight) ? In moderation ? None allowed (Exception: Green Tea)

GREEN TEA

? Allowed up to 2 cups per day

SODIUM

? Moderate sodium (unless otherwise medically indicated)

ALCOHOL

? Allowed in small amounts (unless otherwise medically indicated) but not encouraged (i.e. 1.5 oz liquor, 1 cup wine or 12-oz beer per day)

FULL-FAT SOY

? 1 serving full-fat soy product per day (i.e. soy food that contains >3 grams of fat per serving, with fat naturally-occurring from soy)

? Multivitamin 100% Daily Value with Minerals (with 2.4 mcg vitamin

REQUIRED NUTRITION

B12); without iron (unless female of childbearing age)

SUPPLEMENTS

? Cholesterol-free Omega-3 Fatty Acid - Approx.600 mg EPA and 400

mg DHA daily for women and men (or 3 grams fish oil capsules).

? Folic Acid: 400 to 1000 mcg/day

OPTIONAL NUTRITION SUPPLEMENTS

? Vitamin E: No more than 100 IU/day (Check with MD if taking statin medications) ? Vitamin C: 1 to 3 grams/day

? Selenium: 100 to 200 mcg/day

The Rationale: FAT

No more than 10% total calories from fat

The rationale for the Nutrition Spectrum Reversal Program guidelines can be stated briefly: 10% OF TOTAL CALORIES FROM FAT. The guideline of 10% of calories from fat provides sufficient nutrition, supports heart disease regression and weight loss. It can be accomplished by eating a wide range of satisfying and pleasurable foods.

Limiting dietary fat to 10% of total calories reduces consumption of all fats, which decreases blood cholesterol levels. It also typically reduces total calorie intake, because fat contains 9 calories per gram compared to 4 calories per gram in carbohydrates and protein. Reducing body weight reduces risk because obesity adds to the risk of heart disease.

A nutrition program without added fats and high-fat foods (i.e. meat, fish, poultry, milk fat, oils and high-fat plant foods) still contains about 10% of calories from fat. This comes from the naturallyoccurring fat in grain products and some vegetables and beans. Excessive food restrictions would be required for the nutrition program to go lower than 10% fat. The human body needs about 5% of calories from fat to obtain the essential fats for good health. Plus, there are no research studies that have evaluated or supported a fat intake below 10% fat.

Diets with higher amounts of fat (20-30% fat) have not been associated with heart disease reversal. In addition, high-fat diets have been associated with increased risk of some cancers, such as breast, colon and prostate.

About Dietary Fat

All fats and oils contain three kinds of fat: saturated fat, monounsaturated fat and polyunsaturated fat. These kinds of fats are present in different proportions in fats and oils, and they affect blood cholesterol level differently. Typically, foods that are very high in saturated fat are solid at room temperature, and foods that are very low in saturated fat are liquid at room temperature.

SATURATED FAT:

Increases blood cholesterol (it is changed in the liver into cholesterol). Is an independent risk factor for heart diseases (It increases risk of heart disease even if blood

cholesterol and blood pressure don't rise significantly.) Contributes to weight gain and obesity. Is found in highest proportions in animal fat and hydrogenated and partially hydrogenated oils. Is contained in some plant foods (avocados, olives, coconut, nuts, seeds and cocoa products

like chocolate).

MONOUNSATURATED FAT:

 Does not raise blood cholesterol. Does not appear to increase risk for cancer. Contributes to weight gain and obesity. Is found in highest proportions in olive oil and canola oil. Is not 100% of any oil (even oils high in monounsaturated fat like olive oil and canola oil

contain some saturated fat polyunsaturated fat)?

POLYUNSATURATED FAT:

Lowers "good" HDL-cholesterol, therefore increasing risk of heart disease.

Increases risk of cancer. Is found in highest proportions in vegetable oils (unhydrogenated) such as corn oil and

safflower oils.

About Blood Fats

The blood has several components that are thought to be meaningful in predicting heart disease.

LDL-cholesterol (which stands for low-density lipoprotein) is called the "bad" cholesterol because it increases risk of heart disease.

HDL-cholesterol (which stands for high-density lipoprotein) called the "good" cholesterol because it removes LDL cholesterol from the blood.

Triglycerides are the yellow fat globules that appear in the blood after eating a high-fat meal.

You've likely heard that it is good to have low LDL-cholesterol and triglyceride levels and high HDLcholesterol levels. The studies that led to these conclusions were based on people who ate typical high-fat American meals. These conclusions may not be true for vegetarians. Vegetarians tend to have low total cholesterol levels, low HDL, LDL and triglyceride levels and low rates of heart disease.

On the Dr. Dean Ornish Program for Reversing Heart Disease, HDL-cholesterol levels stay the same or go down slightly. This is not a concern because when total cholesterol and saturated fat intakes are low, the body makes less HDL because it does not need it. Triglyceride levels may increase on the Dr. Dean Ornish Program for Reversing Heart Disease. In most cases, this may not be important because

The type of triglyceride that increases is the "fluffy" kind, which is not thought to be related to heart disease risk. However, high triglyceride levels are being recognized as a risk factor for heart disease, and therefore, it is advisable to keep levels as low as possible. This can be achieved by avoiding simple carbohydrates and overly refined foods. The emphasis should be on whole, unprocessed grains, fresh fruits and vegetables, and plenty of beans and legumes. Foods labeled as "fat-free" are generally high in refined carbohydrates and should be eaten sparingly.

The Rationale: Cholesterol

No more than 10 milligrams of cholesterol per day

Dietary cholesterol is associated with increased risk of heart disease. This risk is separate from the risk of dietary fat. The more cholesterol you eat, the greater your risk of heart disease, even if your blood cholesterol level and blood pressure do not rise very much. The lower the intake of cholesterol, the greater the possibility that cholesterol will be removed from the body and heart disease will regress.

Allowing scant amounts of dietary cholesterol (no more than 10 milligrams compared to the average daily American intake of 600 milligrams) means that up to two servings of non-fat milk products are allowed. (If you choose not to have milk products, please consult with your dietitian to find alternate sources of protein and calcium.) There is no evidence that this scant amount of cholesterol significantly impedes heart disease reversal.

About Cholesterol

Cholesterol is:

A waxy substance found in your body and in animal products. Manufactured in your body. Taken into your body when you eat animal products. Not present in plant products. Not needed in the diet; your body produces enough in the liver. Present in meat, poultry, fish and dairy foods. Levels are particularly high in egg yolks. (One

small egg yolk has more than 200 milligrams of cholesterol.)

The Rationale: No Animal Products

No animal products (except non-fat milk products and egg whites)

The exclusion of meat, poultry and fish in the Nutrition Spectrum Reversal Program is important to attaining very low dietary cholesterol, saturated fat and total fat levels. The consumption of moderate amounts of non-fat milk products and egg whites does not add fat and only scant amounts of cholesterol, yet provides important nutrients and may enhance the variety and palatability of the Nutrition Spectrum Reversal Program.

About Animal Foods

Animal products contain cholesterol, fat and saturated fat in high concentrations.

Animal products contain animal protein and iron, which may increase heart disease risk.

Animal products displace the consumption of other food elements, such as fiber and antioxidant vitamins, which are protective against heart disease.

Fish is avoided as it contains animal protein, saturated fat, contaminants, and in some cases, cholesterol. It also displaces foods with preventive effects on heart disease.'

Egg whites contain protein but no cholesterol and no fat.

Non-fat milk products contain protein, calcium, riboflavin, vitamin B12and other nutrients, no fat and only four milligrams of cholesterol per serving.

The use of non-fat milk products may enhance the variety and palatability of the diet.

The Rationale: Calories

Calories unrestricted unless overweight and not losing weight

Most participants readily lose weight on the Dr. Dean Ornish Program for Reversing Heart Disease, because it is low in fat, high in fiber and promotes exercise. During a meal of moderate amounts of food, caloric intake is naturally lower on the Nutrition Spectrum Reversal Program than a typical American diet because carbohydrate (four calories per gram) replaces fat (nine calories per gram).

About Calories

Calorie reduction is natural for most people on the Dr. Dean Ornish Program for Reversing Heart Disease, which makes specific caloric limits usually unnecessary. If you do not think your weight loss is adequate, speak with the staff dietitian.

Dietary fiber intake on the Nutrition Spectrum Reversal Program is much higher than the typical American diet. When you fill up on fiber, you tend to eat less.

Some participants may initially lose weight on the Dr. Dean Ornish Program for Reversing Heart Disease and later reach a plateau. At this point, consult with a staff dietitian to consider various interventions for resuming weight loss. Restricting calories is not the only way to drop pounds.

The Rationale: Refined Carbohydrates

Refined carbohydrates in moderation

Small amounts of refined carbohydrates (i.e. sugar) are fine for most people. Consult your dietitian about consuming sweets if you have diabetes, have high triglycerides or are trying to lose weight.

About Refined Carbohydrates

Refined carbohydrates or sugar:

Is fine in moderate amounts--up to 2 servings per day.

Is often contained in low-fat foods, fat-free foods and snack foods that also contain hydrogenated fat. Careful label reading is essential in food selection.

Is a flavor enhancer in foods, which is a more healthful alternative to fat as a flavor enhancer.

Is often high in low fiber foods.

May result in excessive calorie consumption, which will promote weight gain, stop weight loss and increase triglyceride levels.

May cause blood sugar highs and lows in some people. Energy levels may remain more constant with unrefined, complex carbohydrates, such as grains and legumes.

Comes in several forms that have similar effects. Although some people have fewer blood sugar highs and lows with fruit sugars (e.g. honey, fructose, apple juice concentrate or honey) than other sugars (e.g. table sugar, corn syrup, brown sugar, etc.), most people notice little difference.

Participants with diabetes or high triglycerides should consult their dietitian or physician about the role of sugars in their glucose control.

The Rationale: Caffeine

No caffeine

Caffeine-containing foods and beverages should be avoided due to the spectrum of caffeine's potentially harmful effects and its ability to block a feeling of true relaxation.

About Caffeine:

Caffeine:

Is a stimulant and could help trigger the stress response, making one's "fuse" shorter.

Is found in regular and decaffeinated coffees and teas, colas and cocoa bean products (chocolate).

May increase the frequency and severity of irregular heartbeats.

May create more highs and lows in blood sugar and energy level.

Green tea: the exception

Green tea is an exception (with limits) to the no caffeine guideline. Evidence from recent studies on tea shows that the health benefits of green tea outweighs the risks for most individuals. Green tea contains a variety of powerful antioxidants called polyphenols, especially the flavonoids such as catechins, which may reduce the risk of many chronic diseases. You may consume up to 2 cups of green tea per day.

About Green Tea

Although green tea's caffeine content is lower than that found in coffee, black or oolong tea and caffeinated cola soft drinks, it is not caffeine free.

Decaffeinated green tea can also be consumed. Choose decaffeinated green tea that has been naturally decaffeinated with the "effervescence" method (uses water and carbon dioxide), which preserves most of the polyphenols present in regular green tea. Other beverages and foods mixed with green tea may contain high amounts of sugar and/or empty calories and should not be consumed. Individuals with arrhythmias and elevated stress should avoid green tea and other caffeine containing substances. If you take warfarin or other blood thinning medications, green tea may interact with these drugs, therefore, it's important to speak with your prescribing physician.

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