Madeleine Hull
Dr Esselstyn's diet is a nutrition-based therapy that has been scientifically proven to prevent and reverse heart disease. It is a plant-based, no-oil diet that includes vegetables, grains, beans, and fruit. The diet also recommends eating leafy greens six times a day and avoiding isolated soy protein, added sugars, and sugar substitutes. Coconut is not included in the diet because it is considered a high-fat food, and coconut milk, in particular, is loaded with saturated fats. Additionally, Dr Esselstyn's diet discourages the consumption of oils as they are extremely low in nutritive value and can be harmful to the innermost lining of the artery, which can lead to vascular disease.
| Characteristics | Values |
|---|---|
| Diet type | Plant-based, no oil |
| Coconut products | Avoid coconut milk, coconut cream, coconut yogurt, coconut oil |
| Coconut alternatives | Coconut extract, coconut water |
| Coconut rationale | High in saturated fats, injurious to the endothelium |
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What You'll Learn
Coconut products are high in saturated fats
Coconut products, such as coconut oil, are high in saturated fats. Coconut oil is extracted from the meat of the coconut, which can be considered a seed, fruit, or nut. Coconut oil is about 82% saturated fat, with one tablespoon containing more than 11 grams of saturated fats. This is nearly the daily limit of 13 grams recommended by the American Heart Association.
Coconut oil is the highest natural source of lauric acid, which, along with its derivative monolaurin, constitutes around 50% of coconut fat-derived lipids. The shorter chain length of lauric acid influences its absorption, with medium-chain fatty acids being mostly absorbed intact and transported directly to the liver. Lauric acid increases HDL ("good") cholesterol, but it also increases LDL ("bad") cholesterol.
The high saturated fat content of coconut products is notable because diets high in saturated fats have been linked to various lifestyle diseases. Many studies have connected high-fat diets, especially those high in saturated fats, to obesity, heart disease, and cancer. Coconut oil, in particular, has been found to raise LDL cholesterol in multiple controlled trials.
Dr. Esselstyn's plant-based diet program aims to reverse heart disease by strictly limiting oils and fats. This includes avoiding coconut products, such as coconut milk and coconut oil, which are high in saturated fats. While some sources tout the benefits of coconut products for weight loss and improved metabolism, these claims are not universally accepted. Overall, the high saturated fat content of coconut products is a key consideration when evaluating their inclusion in a healthy diet.
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Coconut milk is used in vegan ice cream and yoghurt
Coconut milk is a popular ingredient in vegan ice cream and yoghurt due to its high fat content, which closely resembles the texture of dairy ice cream. It is also a good option for vegans because of its rich and creamy consistency, making it a hit with both vegans and non-vegans. Full-fat coconut milk is thick and similar to heavy cream, making it ideal for creating a creamy texture in vegan ice cream and yoghurt.
Coconut milk is also a versatile ingredient that can be used in various vegan dessert recipes, such as ice cream, yoghurt, tarts, and chocolate treats. It is a simple and easily accessible ingredient, as it is typically sold in cans and can be found in most grocery stores.
To make vegan ice cream with coconut milk, one can follow a simple recipe that only requires a few additional ingredients, such as sugar, salt, vanilla extract, and cornstarch. It is important to chill the ice cream base before churning to achieve the desired consistency.
However, it is worth noting that some people may have negative experiences with coconut-based products, either due to taste preferences or stomach issues. Additionally, coconut milk should be avoided by those following Dr. Esselstyn's diet, as it recommends eliminating or severely limiting oils and fats from a whole-food, plant-based diet.
Dr. Esselstyn's diet focuses on addressing the causes of heart disease by eliminating oils, as they are harmful to the innermost lining of arteries, which can lead to vascular disease. This includes coconut oil, along with other commonly used oils like olive oil and sunflower oil. Therefore, those adhering strictly to Dr. Esselstyn's diet would avoid using coconut milk in their vegan ice cream and yoghurt recipes and opt for alternative plant-based milk options.
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Coconut oil is harmful to the innermost lining of arteries
Coconut oil is rich in saturated fats, which are harmful to the innermost lining of arteries, known as the endothelium. Dr Esselstyn's diet is aimed at preventing and reversing heart disease, and it does so by avoiding foods that damage this part of the artery.
The endothelium is an important layer of cells that lines the inside of blood vessels and plays a crucial role in maintaining vascular health. It is responsible for regulating blood flow, blood clotting, and immune function in the blood vessels. However, when the endothelium is damaged, it can lead to vascular disease.
Oils, including coconut oil, contain both monounsaturated and saturated fats, which are harmful to the endothelium. This damage is the initial step in the development of vascular disease. Dr Esselstyn's diet, therefore, strictly avoids all oils and high-fat foods, including coconut and coconut products, to prevent this injury and subsequent vascular issues.
The diet focuses on plant-based whole foods, such as vegetables, grains, beans, fruits, and some seeds, like flax and chia. It also includes leafy greens, which are recommended to be consumed up to six times a day for those with heart disease. This low-fat system, with less than 10% fat, is designed to prevent, halt, and even reverse coronary artery disease.
While some people may use coconut oil in cooking, it is advised to be replaced with healthier alternatives, such as balsamic vinegar for salads.
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Coconut products are not recommended for heart health
Coconut products, such as coconut oil and coconut milk, are not recommended for heart health due to their high saturated fat content, which can increase the risk of cardiovascular events and heart disease.
Dr. Esselstyn's plant-based diet program for preventing and reversing heart disease involves strictly avoiding oils, including coconut oil. Oils are extremely low in nutritive value, containing no fiber or minerals, and are 100% fat calories. Both mono-unsaturated and saturated fats found in oils are harmful to the endothelium, the innermost lining of arteries, and this injury is a gateway to vascular disease.
Coconut oil is often marketed as a heart-healthy alternative to other oils and butter due to its plant-based nature and ability to raise HDL ("good") cholesterol. However, it is important to note that coconut oil contains more saturated fat per serving than butter, and research suggests that it is not better than butter in preventing cardiovascular disease.
In addition to raising HDL, coconut oil also increases LDL ("bad") cholesterol. While trans fats reduce HDL, coconut oil has an HDL-boosting effect, which has led to its reputation as a healthy alternative. However, the net impact of coconut oil on blood lipids and future cardiac events is still unknown, and there is little evidence to disprove that it is not healthy.
Instead of coconut milk, Dr. Esselstyn recommends non-dairy milk alternatives such as almond, oat, soy, or rice milk. These milk alternatives are often enriched with calcium and vitamin D to match the nutritional profile of dairy milk.
In summary, coconut products, particularly coconut oil, are not recommended for heart health due to their high saturated fat content, which can negatively impact cholesterol levels and increase the risk of cardiovascular events. Dr. Esselstyn's plant-based diet for heart health involves avoiding coconut oil and other oils to prevent and reverse heart disease.
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The Esselstyn diet is a plant-based, no-oil diet
The diet is strict and requires commitment, with no room for moderation. It involves eating lots of leafy greens, starches, non-starchy vegetables, beans, pulses, legumes, and whole grains. Oats are also recommended, especially steel-cut oats and old-fashioned/thick-rolled oats. Dr Esselstyn recommends eating leafy greens six times a day if treating heart disease, but advises against smoothies and juices as chewing the greens is important for the bacteria in the mouth to interact with them.
The Esselstyn diet also involves avoiding certain foods, including oils, high-fat foods, added sugars, and sugar substitutes. Oils, including olive oil, coconut oil, and other plant-based oils, are to be avoided as they are 100% fat calories and can injure the endothelium, the innermost lining of arteries, leading to vascular disease. High-fat foods such as nuts, nut butters, coconut products, avocado, and seeds (except flax, chia, and hemp seeds) are also discouraged due to their high-fat content.
The Esselstyn diet is a strict and comprehensive approach to preventing and treating heart disease through a plant-based, no-oil diet. It involves eating specific plant-based foods while avoiding high-fat and oil-based products to achieve the desired health outcomes.
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Frequently asked questions
Dr. Esselstyn's diet is a plant-based nutrition plan that aims to prevent and reverse heart disease. Coconut is excluded from the diet because it is considered a high-fat food. Coconut milk, in particular, is loaded with saturated fats, which are harmful to cardiovascular health.
Dr. Esselstyn's diet is a whole food, plant-based nutrition plan that emphasizes the consumption of vegetables, grains, beans, fruits, and leafy greens. It advocates for a low-fat system, avoiding all high-fat foods, including oils, nuts, nut butters, avocados, and seeds (except flax, chia, and hemp seeds). The diet also recommends minimizing salt, sugar, and processed foods.
Dr. Esselstyn's diet has been scientifically proven to reverse heart disease and improve overall health. By adhering to the diet, patients can experience relief from chest pain, weight loss, and improved well-being, and a reduced risk of cardiovascular events. The diet also promotes the consumption of nutrient-dense foods, which provide various health benefits and essential nutrients.
