each day because some research has shown it to be
beneficial and may help prevent heart attack.
Foods that are encouraged include nearly all fruit
and vegetable products. Especially recommended are
leafy greens,soyproducts, and whole grains. Whole
grains contain manyvitaminsandmineralsthat are
removed when these grains are processed. Whole
grains include things such as brown rice, oat bran,
and wheat bran. They are broken down by the body
more slowly than processed grains, meaning that
energy is released more slowly and is available for a
longer period of time.
A portion of food made up of processed foods and
animal products usually contains many more calories
and fat than a similarly sized portion consisting mainly
of vegetables, whole grains, fruits, and soy. This means
that a person can eat a larger quantity of food while still
consuming fewer calories and fat if the foods are chosen
correctly. This is the key to the idea that on Dr. Ornish’s
diet a person may be able to actually eat more and still
lose weight. Eating more foods low in caloric density
(calories per quantity) means the stomach is fuller and
helps prevent feelings of hunger.
Dr. Ornish’s diet does not just focus on food. It also
makes recommendations for other lifestyle changes. He
recommends moderate exercise of 20 to 30 minutes daily
of at least a moderate walking pace. Dr. Ornish also
suggests making small changes throughout the day to
get more exercise, such as parking a few spaces further
from the door, or even just walking up or down the stairs
instead of taking the elevator. This kind of daily exercise
adds up and is recommended over working out strenu-
ously only occasionally.
Stress-reduction techniques are an important part
of the total lifestyle plan. Dr. Ornish contends that
doing even a few minutes of yoga, deep breathing, or
meditation each day can have many positive effects on
both the body and mind. Dr. Ornish also highly rec-
ommends that individuals quit smoking.Function
Dr. Ornish’s diet can be used for weight loss, or
for a variety of other healthy living goals including
prevention or possible reversal of heart disease.Benefits
Because this diet includes almost only plant prod-
ucts, it is high in substances thought to promote health
such asantioxidantsandfiber, as well as low in sub-
stances that are harmful to the health such as fat and
cholesterol. Following the diet’s recommendation of
light exercise can also be very beneficial. Walking 20 or
30 minutes a day instead of being completely seden-
tary has significant health benefits and may even
reduce the chance of early death by half.
Although Dr. Ornish’s diets are effective at causing
weight loss and improved overall health, the most
researched and discussed benefit of his diet program is
the prevention and even reversal of heart disease. Dr.
Ornish and colleagues have done extensive research
showing that following a very strict, completely vegeta-
rian form of his diet can not only prevent heart disease
from occurring or getting more severe, but can actually
cause a reversing of artery constriction allowing blood
to flow to the heart better. Dr. Ornish also believes his
diet may be effective at preventing or reversing other
forms of disease such asprostate cancer.Precautions
Anyone thinking of beginning a new diet should
consult their physician. Requirements of calories, fat,
and nutrients can differ significantly from person to
person, depending on gender, age, weight, and many
other factors such as the presence of any diseases or
conditions. Pregnant orbreastfeedingwomen should
be especially cautious because deficiencies of vitamins
or minerals can have a significant negative impact on a
baby.
Patients with heart disease should be especially
careful when beginning a diet. Although Dr. Ornish
has published data about how his diet may be able toKEY TERMS
Antioxidant—A molecule that prevents oxidation.
In the body antioxidants attach to other molecules
called free radicals and prevent the free radicals
from causing damage to cell walls, DNA, and
other parts of the cell.
Coronary Artery—The arteries that supply blood to
the tissues of the heart from the aorta.
Mineral—An inorganic substance found in the
earth that are essential to the body in small quanti-
ties. Examples: zinc, copper, iron.
Vegan—A diet containing no meat or animal
products.
Vitamin—A nutrient the body needs in small
amounts to remain healthy but that the body cannot
manufacture for itself and must acquire through
diet.Dean Ornish’s Eat More, Weigh Less