Chapter 8: Simple Steps

[Rachael]

Here is a brief summary of Dr. Esselstyn's Nutrition Plan Rules;

FOODS TO AVOID
1. Anything with a face or a mother - meat, poultry, fish and eggs
2. Dairy Products - butter, cheese, cream, ice cream, yogurt, and milk
3. Oils - all Oils
4. Refined Grains - white rice, and enriched flour products
5. Nuts - all nuts, people without heart disease can consume walnuts in moderation

FOODS ALLOWED/ENCOURAGED
1. Vegetables - all veggies
2. Legumes - beans, peas, and lentils
3. Whole Grains - whole wheat, whole rye, bulgur wheat, whole oats, barley, buckwheat, cornmeal, wild rice, brown rice, popcorn, etc.
4. Fruit - all fruits, but limit to 3 pieces a day, and avoid pure fruit juice
5. Beverages - water, seltzer water (can add small amount of fruit juice for flavor), oat milk, no fat soy milk, coffee, tea. Alcohol is fine in moderation

Are there any foods on either of these lists that surprise you? What are some simple changes or swaps you can make in your diet to follow these rules?

[Rachael]

An easy swap for me to make was switching from white rice and pasta to brown rice and pasta. Investing in an air fryer was also a huge help in reducing the amount of oil I use.

[Donna]

This chapter also holds recommendations for Vitamins B12 & D, omega 3 Fatty Acids, as well as a supplemental pharmaceutical Rx for those w/persistently high cholesterol, in addition to Rachael’s summary above.

So it may seem extreme what Dr. Esselstyn’s requirements for his patients’ diets are, however, he was far ahead of his time with his recommendation. Remember how sick the people he would see were as well.

The recommendation to “scrutinize labels” and avoid soft drinks in lieu of seltzer is particularly good one, as it dovetails w/avoidance of oil. So many people consume lots of soda & sports drinks and do not think about the negative health impacts.

California is just now banning certain food additives including “brominated vegetable oil“ an ingredient in many soft drinks that has already been banned in Europe and Japan. These chemicals can harm the nervous system, and potentially also the heart and liver. Importantly they are unnecessary ingredients used to “enhance flavor”.

Did it ever occur to you when you grab a soft drink what might be in it? When one reaches for a cold beverage like a juice, you would likely not imagine it to contain a harmful oil additive!

It is efforts by consumer groups such as the Environmental Work Group advocating the FDA to regulate the chemical additive “brominated oil” that are finally getting some companies to remove the oil. https://www.ewg.org/news-insights/new....