Ornish Diet

This diet was originated by Dr. Dean Ornish M.D., in his book, 'A Program for Reversing Heart Disease.' It is a diet was part of a lifestyle improvement program that has scientifically been proven to reverse heart disease. The diet that Ornish designed was similar to the regimen developed in the 1970s by Nathan Pritikin to combat heart disease. Both diets emphasize foods that are very low in fat and yet filling, including high-fiber grains and legumes (beans and peas). It does allow non-fat dairy foods and processed or refined foods in moderation.

Dr. Ornish presents two diets: the Reversal Diet and the Prevention Diet. The Reversal Diet is for people with known heart disease who want to reverse its effects and lower their heart attack risk. The Prevention Diet is recommended for people who do not have heart disease, but whose cholesterol levels are above 150, or for people with a ratio of total cholesterol to high-density lipoprotein (HDL or "good" cholesterol) that is less than 3.0.

Both the Reversal and Prevention Diets are vegetarian diets. The diet supplies only 10% of calories from fat. It excludes cholesterol and saturated fat, including all animal products (except egg whites and nonfat dairy products), nuts, seeds, avocados, chocolate, olives, and coconuts. Oils are eliminated except a small amount of canola oil for cooking, and oil that supplies omega-3 essential fatty acids. The Ornish diet also prohibits caffeine, but allows a moderate intake of alcohol, sugar, and salt. There is no restriction on the calorie intake so long as the diet is confined within the recommended foods.

Ornish states that his diet alone is not sufficient for reversing heart disease, but is only one part of an overall program that includes exercise, yoga, meditation, stress reduction, and lifestyle changes. In fact, patients are encouraged to confront emotional aspects of their healing as well as physical concerns like diet and high cholesterol.

From this program Dr. Ornish has developed The Dean Ornish Life Choice Program, introduced in his book 'Eat More, Weigh Less.' It is marketed as a weight-loss diet. Like the Reversal and Prevention Diets, the Life Choice Program is vegetarian and very low in fat.

Description of the Diet
• All foods containing cholesterol and saturated fats are prohibited from the diet. Saturated fats are found in meat, dairy products, oils, nuts, seed, and avocados, which are all forbidden by the Ornish diet.
• The level of fat in the diet is reduced to only 10% of the total calories. This level is much lower than the diet recommended by the American Heart Association, which recommends up to 30% of calories from fat. The typical American diet is up to 50% fat.
• The Ornish diet is vegetarian diet. All meats are eliminated from the diet.
• Egg whites and nonfat dairy products are permitted.
• The Ornish diet is 10% fat, 20% protein, and 70% carbohydrates. The typical American diet is 45% fat, 25% protein and 30% carbohydrates, with nearly 500 mg of cholesterol per day.
• The Ornish diet consists mainly of complex carbohydrates. These are present in fruits, vegetables, grains and beans.
• The Ornish diet restricts but does not eliminate simple carbohydrates such as sugar, honey, and alcohol. They contain lots of calories but little fiber or nutrients.
• The Ornish diet emphasizes high-fiber foods, which includes most complex carbohydrates. High-fiber diets have been shown to reduce cholesterol and have other beneficial effects.
• The Ornish diet is slightly lower in protein than that found in a typical American diet.
• The Ornish program teaches ways to ensure an adequate supply of complete proteins from vegetable sources in the diet. This is done by combining rice and beans, tofu and rice, pasta and beans, baked beans and wheat bread, or oatmeal with nonfat yogurt over the course of a day. Egg whites are another source of protein on the Ornish diet.
• People are allowed to eat as much food as they wish, as long as the 10%-of-calories-from-fat rule is maintained, and as long as only approved foods are eaten.
• Eat small meals throughout the day rather than eating three big meals.

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