Dr. Esselstyn’s Book: Prevent and Reverse Heart Disease

Prevent and Reverse Heart Disease by Dr. Caldwell B. Esselstyn Jr. presents a science-backed, plant-based nutritional program designed to prevent, stop, and even reverse heart disease without relying on medication or surgery.

Core Message:

Dr. Esselstyn argues that heart disease is a foodborne illness primarily caused by the consumption of animal products, oils, and processed foods. By adopting a strictly whole-food, plant-based diet, people can dramatically reduce or eliminate their risk of heart disease.

✅ Key Principles of the Book

1. Eliminate All Oils and Animal Products:

   • No meat, poultry, fish, dairy, or eggs.

   • No added oils (even olive oil) as they damage the endothelial cells lining the arteries.

2. Adopt a Plant-Based Diet:

   • Eat a variety of vegetables, legumes, whole grains, and fruits.

   • Leafy greens are especially emphasized for their role in restoring artery health.

3. Lower Cholesterol Naturally:

   • Keeping LDL cholesterol levels below 70 mg/dL is crucial for preventing plaque buildup.

4. Scientific Evidence:

   • The book is supported by a 20-year study where participants with advanced heart disease followed his diet and saw a reversal of their condition.

5. Empowerment Over Medication and Surgery:

• Many patients avoided bypass surgery and medications by maintaining the dietary program.

🍽 Practical Tips and Recipes

• Dr. Esselstyn provides clear guidelines, meal plans, and plant-based recipes that are simple to follow.

• Recipes focus on meals rich in fiber, antioxidants, and nutrients, while excluding oils and animal fats.

🌿 Who Should Read It?

• Those with heart disease or a family history of cardiovascular issues.

• Anyone seeking to prevent future heart disease.

• Individuals interested in plant-based nutrition for overall health.

Here’s a simplified food list based on Dr. Esselstyn’s Prevent and Reverse Heart Disease guidelines:

✅ Foods to Eat (Heart-Healthy and Plant-Based)

Focus on whole, plant-based foods with no added oils.

Vegetables (Unlimited)

• Leafy greens (kale, spinach, arugula, romaine)

• Broccoli, cauliflower, Brussels sprouts

• Bell peppers, carrots, beets

• Onions, garlic, leeks

• Tomatoes, cucumbers, zucchini

Legumes

• Lentils, chickpeas, black beans, kidney beans

• Edamame, split peas

Whole Grains

• Brown rice, quinoa, oats, barley

• Whole wheat pasta, whole grain bread

• Buckwheat, bulgur, farro

Fruits

• Berries, apples, oranges, bananas

• Grapes, mangoes, pears

• Papayas, pineapples, melons

Starches

• Potatoes (white and sweet)

• Corn, peas, squash

Healthy Fats (Limited)

• Flaxseeds, chia seeds

• Walnuts (in moderation)

🚫 Foods to Avoid

These are considered damaging to the endothelial cells in your arteries.

Animal Products

• All meat, poultry, fish, and eggs

• Dairy (milk, cheese, yogurt, butter)

Oils

• All oils (olive, coconut, canola, vegetable)

• Processed and fried foods

Refined and Processed Foods

• White bread, white pasta, pastries

• Sugary cereals, candy, soda

Nuts and Avocados (Avoid if you have heart disease)

• Though generally healthy, Dr. Esselstyn advises against nuts, seeds, and avocados for those reversing heart disease due to their fat content.

Excess Salt and Sugar

• Minimize processed condiments and sauces

• Avoid artificial sweeteners and added sugars

COPYRIGHT 2007-2025 Patti Friday b.1959.