Brenda Khan
Dr. Esselstyn's diet is a plant-based nutrition program designed to prevent and reverse heart disease. The diet emphasizes whole foods, including fruits, vegetables, whole grains, and beans, while avoiding ultra-processed foods, oils, and high-fat foods. Dr. Esselstyn's recommendations also include specific guidelines for boosting nitric oxide (NO) production, which is beneficial for the arteries, and avoiding added sugars, sugar substitutes, and salt. The diet has been praised for its potential health benefits, particularly for heart health, but some critics argue that the strict elimination of fats and oils is unnecessary and may have negative consequences. This has sparked debates about the ideal percentage of dietary fat, with different organizations advocating for varying levels. The effectiveness and safety of the Esselstyn diet have been supported by research and adopted by several prestigious hospitals.
| Characteristics | Values |
|---|---|
| Diet Type | Plant-based, vegan |
| Food to Eat | Whole grains, beans, fruits, vegetables, herbs, spices, mushrooms, nuts, seeds, avocados, oats, quinoa, barley, wheatberries, rye, teff, amaranth, leafy greens |
| Food to Avoid | Ultra-processed foods, isolated soy protein, added sugars, sugar substitutes, salt, smoothies, juices, high-fat foods, oils, meat, cheese, milk, butter, ice cream, eggs, fried foods, margarine |
| Health Benefits | Preventing and reversing heart disease, lowering cholesterol, improving skin and energy |
| Criticism | Extreme, difficult to follow, may lead to negative side effects such as dry skin and hair, not based on accurate science |
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What You'll Learn
The Esselstyn diet is a no-oil, vegan diet
The Esselstyn diet recommends eliminating or severely limiting oils and fats from a whole-food, plant-based diet. This includes limiting or avoiding nuts, avocados, and oils, even olive oil. The diet also recommends eating whole grains, beans, fruits, and vegetables in their whole form, while avoiding ultra-processed foods. In addition, the Esselstyn diet suggests consuming herbs, spices, mushrooms, and small quantities of nuts, seeds, and avocados to keep the total fat content low.
Dr Esselstyn emphasizes the importance of boosting nitric oxide (NO) production in the body through diet. He recommends consuming high-nitrate vegetables, such as kale, spinach, Swiss chard, arugula, and beet greens, six times a day. These vegetables promote the formation of NO, which is a powerful vasodilator that helps arteries dilate to their fullest. The diet also includes vinegars, such as balsamic or rice vinegar, which are believed to have similar effects.
However, some critics argue that a "no-oil" diet is extreme and can lead to negative side effects. They claim that a small amount of fat and oil, approximately 10%, is necessary for health and that the absence of it can lead to dry skin, constipation, and brittle hair, among other issues. Despite these criticisms, some individuals have reported success with the Esselstyn diet, citing improved heart health and energy levels.
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It is based on whole foods and plant-based nutrition
Dr Esselstyn's diet is a whole-food, plant-based nutrition plan. It is based on eating whole grains, beans, fruits, and vegetables in their whole form, while avoiding ultra-processed foods. The diet also includes herbs, spices, mushrooms, and small quantities of nuts, seeds, and avocados to keep the food system low-fat. Dr Esselstyn recommends eating leafy greens six times a day, but these should be chewed rather than consumed in smoothies or juices. Sugar, salt, and sweeteners should be avoided or used sparingly.
The diet is designed to prevent and reverse heart disease. Dr Esselstyn's research focuses on the impact of food on heart health, and his diet has been adopted by several prestigious hospitals. The diet is based on the principle that a plant-based diet is key to preventing atherosclerosis and coronary disease. Dr Esselstyn emphasizes the importance of foods that boost nitric oxide (NO) production in our bodies, as this fortifies the endothelial layer in our arteries.
The Engine 2 Diet, developed by Dr Esselstyn's son, Rip Esselstyn, is based on similar principles. It is a less stringent version of the original diet, allowing nuts and avocados, and was designed for a younger population without heart disease who want to prevent it. The Engine 2 Diet is endorsed by Whole Foods as its 'official diet'. Rip Esselstyn is a former triathlete and firefighter, and his guidelines are outlined in his book, 'Plant-Strong'.
The Esselstyn diet has received some criticism, with some people arguing that a no-oil diet is not humane and can lead to negative side effects such as dry skin and hair. However, others have reported success with the diet, noting improvements in their heart health and energy levels. It is important to note that the Esselstyn diet is a very strict plan, with Dr Esselstyn emphasizing that "Moderation Kills". This means that the diet may not be suitable for everyone, and it is always advisable to consult a healthcare professional before starting any new diet.
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It is meant to prevent and reverse heart disease
Dr Esselstyn's diet is a plant-based nutrition program meant to prevent and reverse heart disease. It is based on whole foods, including grains, beans, fruits, and vegetables, while avoiding ultra-processed foods, oils, and fats. Dr Esselstyn recommends eliminating or severely limiting oils and fats from a whole-food, plant-based diet. This includes cutting down on nuts, reducing the consumption of oils, limiting avocados, and sparingly using nut butters.
The diet also emphasizes the importance of boosting nitric oxide (NO) production in the body, which helps fortify the endothelial layer in arteries. Foods that promote NO production include leafy greens such as kale, spinach, Swiss chard, arugula, beet greens, and beets. Dr Esselstyn suggests consuming these greens six times a day, cooked and chewed rather than in smoothies or juices. Additionally, the diet recommends limiting salt intake, minimizing added sugars and sugar substitutes, and avoiding isolated soy protein.
The Esselstyn diet has been promoted by Dr Esselstyn's son, Rip Esselstyn, a former triathlete and firefighter, who developed the "Plant Strong" guidelines for those without heart disease looking to prevent it. Rip's guidelines were the basis for the Engine 2 Diet, which is endorsed by Whole Foods. The Esselstyn diet has been adopted by some prestigious hospitals and has been studied for decades at the Cleveland Clinic.
However, critics argue that a complete absence of fats and oils in the diet is unhealthy and can lead to issues like dry skin, constipation, and dry scalp. They also argue that a small amount of fat, around 10%, is necessary for health. Nevertheless, the Esselstyn diet has gained traction, with some individuals reporting improvements in their heart health and overall energy levels after following the diet.
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It recommends eating leafy greens and whole grains
The Esselstyn diet is a very low-fat vegan approach that is claimed to prevent and reverse heart disease. It is also said to be good for treating high blood pressure and cholesterol, lowering inflammation markers, improving control of type 2 diabetes, and reducing weight. The diet is split into two categories: food you can and can't consume.
The Esselstyn diet recommends eating leafy greens and whole grains. Dr Esselstyn is a huge fan of leafy greens and recommends eating them six times a day if one has heart disease. He also recommends that we "chew" leafy greens instead of drinking them in the form of smoothies or juices. This is because chewing leafy greens allows the bacteria in our mouth to interact with them. Dr Esselstyn's favourite greens for nitric oxide (NO) production are kale, spinach, Swiss chard, arugula, beet greens, and beets. Nitric oxide is a molecule that fortifies the endothelial layer in our arteries, and Dr Esselstyn emphasizes eating foods that boost NO production.
The Esselstyn diet recommends eating whole grains. Whole grains to eat include whole wheat, whole rye, bulgar wheat, whole oats, barley, buckwheat, wholemeal couscous, quinoa, spelt, and whole-grain pasta. Bread should be whole-grain, but it is important to check the ingredients for oil as most shop-bought bread contains oil. Whole grains are also important for satiation so that you do not get hungry. Being hungry is not sustainable when following the Esselstyn diet.
The Esselstyn diet is not just for those with heart disease. Rip Esselstyn, Dr Esselstyn's son, developed the "Plant Strong" guidelines for those who don't have heart disease and would like to prevent it. The Engine 2 Diet, based on the Plant-Strong guidelines, is endorsed by Whole Foods as its 'official diet'.
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It advises against processed foods, salt, and sugar
Dr Esselstyn's diet is a whole-food, plant-based approach that advocates for the elimination or severe limitation of oils and fats. It is based on the idea that a diet centred on whole grains, beans, fruits and vegetables in their whole form is optimal for health and the prevention of heart disease.
The diet advises against the consumption of processed foods, salt, and sugar. This includes ultra-processed foods, processed sugars like agave and maple syrup, as well as added sugars and sugar substitutes. Dr Esselstyn recommends minimising salt intake and being cautious with condiments, suggesting a rule of thumb where the number of milligrams of sodium in a serving should not exceed the number of calories.
The Esselstyn diet also discourages the consumption of smoothies and juices, instead emphasising the importance of chewing leafy greens to allow the bacteria in the mouth to interact with the vegetables. This diet is strict, with Dr Esselstyn noting that "moderation kills".
The no-oil approach is a particularly notable aspect of the Esselstyn diet. Dr Esselstyn's recommendations include the complete elimination of oils, stating that they cause vasoconstriction and raise blood pressure, contributing to damage in the arterial endothelium. However, some critics argue that a no-oil diet is unsustainable and potentially unhealthy, claiming that a small amount of fat and oil is necessary for health and that the science behind the Esselstyn diet is questionable.
The Esselstyn diet has been promoted by Dr Esselstyn's son, Rip Esselstyn, a former triathlete and firefighter, through his Engine 2 Diet. This diet is less stringent than the original, including nuts and avocados, and has been endorsed by Whole Foods.
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Frequently asked questions
The Esselstyn diet is a plant-based nutrition plan developed by Dr. Esselstyn to prevent and reverse heart disease. The diet involves eating whole grains, beans, fruits, and vegetables in their whole form, while avoiding ultra-processed foods, oils, and high-fat foods.
The Esselstyn diet has been tested and documented for decades under the wing of the Cleveland Clinic and adopted by prestigious hospitals in New York and elsewhere. The nutritional science supporting the diet is overwhelming, and it has been shown to have tremendous benefits for heart health. However, some critics argue that a no-oil diet is inhumane and can lead to negative side effects such as dry skin, constipation, and dry scalp.
Dr. Esselstyn's latest basic recommendations include:
- No oil: Oils cause vasoconstriction and raise blood pressure, and are damaging to the arterial endothelium (lining).
- Eat starches, non-starchy vegetables, and a maximum of three fruit servings per day.
- Chew a fist-sized serving of high-nitrate veggies, with a few drops of vinegar, six times a day from breakfast to bedtime.
- Avoid all smoothies and juices. Chew your food.
- Avoid all high-fat foods like nuts, nut butters, coconut, olives, avocado, tofu, seeds, etc.
