Reversing Heart Disease by Dr. Dean Ornish - Article Example

Reversing Heart Disease by Dr. Dean Ornish Chapter 10a Reversal diet is characterized by low fat and cholesterol, and high fibre. This excludesall oils and fat-based animal products and allows egg white, and moderate use of salt and sugar. It also encourages vegetarian diet (Ornish, 247). 2. Most Americans consume high-caloried and high-protein food. Their diet consists of animal products unlike Reversal diet. Milk and beef act as largest source of saturated fat, which are avoided in Reversal diet (Ornish, 251-253). 3. Low calories slow metabolic rates which makes it difficult to lose weight. In Reversal diet, fewer calorie consumption increases instead of decreasing metabolic rates. Thus, consuming lot of fat gives us a quintuple whammy (Ornish, 250). 4. Reversal diet allows egg white which has high protein. Other than this, protein consumption remains low since animal products are not allowed (Ornish, 247,252). 5. Blood cholesterol comes from animal products like meats, poultry, fish and dairy. Moreover, saturated fat found in animal products is also converted into cholesterol by the liver (Ornish, 254). 6. Dr. Stamler and his colleagues have found out that people with cholesterol levels higher than 180 have increased risk of heart disease. He has concluded that range of safe cholesterol levels is very small (Ornish, 255). 7. An average person consumes 40 to 50 percent of their calories as fat. The ideal amount that should be consumed is less than 10 percent of calories as fat (Ornish, 246). 8. Saturated fat increases our blood cholesterol level unlike polyunsaturated and monounsaturated fat (Ornish, 256). 9. Hydrogenation is the manner by which fat is made more saturated. Therefore, there is more saturated fat in moderately hydrogenated oil (Ornish, 257). 10. Epidemiological research tells us high cholesterol and saturated fat increase blood cholesterol level leading to higher risk of coronary heart disease (Ornish, 258). Chapter 10b. 1. HDL is considered as “good cholesterol” while LDL as “bad cholesterol”. People practicing American diet have same risk of coronary heart disease irrespective of having HDL or LDL. In Reversal diet, LDL will decrease more than HDL. Heart disease can be prevented if the ratio of total cholesterol to HDL is less than 3.0 (Ornish, 261, 287). 2. Stimulants like coffee, nicotine etc. can cause addictions. They are excluded from Reversal diet to reduce the risk of coronary heart disease and irregular heartbeats (Ornish, 267). 3. Refined sugar increases blood sugar level and in response pancreas exudes insulin causing the level to reduce rapidly. Falling level reduces secretion of insulin but not rapidly thereby dipping the blood sugar level even lower resulting in feeling of fatigue (Ornish, 267-268). 4. A study was conducted by Royal Infirmary on consumption of apple, applesauce and apple juice. Three things were found – 1) juice can be consumed faster than the others, 2) with fixed amount of calories, apple is more filling than applesauce which is more filling than juice, 3) all three meals increase similar blood sugar levels, but falls more after drinking juice than sauce but not after whole apples (Ornish, 269). 5. People who consume one or two ounces of alcohol daily tend to have longer life than those who indulge in no alcohol or excessive alcohol. While moderate quantity of alcohol is allowed in Reversal diet, Dr. Ornish does not recommend this since alcoohol affects the heart muscle resulting in less effective heartbeat. Also it is a contributing factor for most accidents at work, home and roads. (Ornish, 269-270). 6. Omega-3 fatty acids protect blood vessels from LDL, prevent blood clots and coronary artery spasm, decrease other substances causing atherosclerosis, and increases EDRF. Dr. Ornish recommends vegetarian diet since fish products have saturated fat, cholesterol, high Omega-3 fatty acids which can increase the risk of hemorrhagic stroke. Also, for diabetic patients fish oil causes insulin resistance. Fish can be contaminated and fish oil is prone to oxidation and spoilage (Ornish, 272-272). 7. Fiber can be soluble and insoluble, and both are allowed in Reversal diet. Insoluble fiber reduces constipation by increasing stool bulk. It helps food to pass quickly through body causing colon to remain vulnerable to carcinogens for a shorter period. Soluble fiber gels cholesterol and other substances that delay absorption of certain foods (Ornish, 273). 8. Reversal diet allows egg whites, nonfat milk, yogurt, whole grains, vegetables, fruits, legumes and beverages. It excludes all animal products, high-fat vegetarian food, oil in high quantity, nuts, seeds, avocados and cocoa products (Ornish, 275). 9. Reversal diet is comprised of less than 10 percent fat and almost no cholesterol daily (Ornish, 247). 10. Dr. Ornish suggests that in order to calculate daily intake of fat, it is necessary to study the amount of saturated fat in the labels of packaged and processed food (Ornish, 280). Chapter 11. 1. Nicotine reduces stress and anxiety, enhances memory, causes weight loss through increased metabolism, enhances pain tolerance, reduces depression, and improves concentration resulting in enhanced performance (Ornish, 296-297). 2. Nicotine is highly addictive, and people who have smoked only few cigarettes can also become addicted (Ornish, 297). Withdrawal symptoms include “restlessness, irritability, anxiety, drowsiness, headache, gastrointestinal disturbances, increasingly frequent wakings from sleep, impatience, confusion, and difficulty concentrating” (Ornish, 298). 3. Nicotine can alter many chemicals of the brain thereby causing the person to fight stress and effectively deal with daily demands of life (Ornish, 298). 4. Long-term effects of nicotine can be heart disease and cancer. Short-term effects are relief from stress, and less physical and emotional pain (Ornish, 304,306). 5. Smoking can cause heart disease and cancer. It constricts blood vessels leading to strokes, gangrene and amputation of hands and feet. It also causes impotency and decreases sense of taste, touch and smell (Ornish, 299-300). 6. Smoking increases metabolism thus causing weight loss, and this can be attained by Reversal diet. Smoking increases concentration and helps to control anger both of which can be achieved through meditation (Ornish, 303). 7. Long-term effects of quitting are reduced risks of lung cancer and mortality rate (Ornish, 307). 8. Ornish suggests that quitting should not be practiced without joining a formal program like Opening Your Heart program. He also suggests increasing motivation like deciding the reasons and time frame to stop smoking. He also tells to consume lots of raw fruits and vegetables, and avoid caffeine and alcohol. Cleaning teeth the day one quits smoking, taking message and warm baths are also his suggestions (Ornish, 308). Reference Ornish, Dean. Reversing Heart Disease, Random House LLC, 2010 Read More