Diet and Exercise Flashcards
Okinawa Diet
HIghetst proportions of cenetarians 34/100,000 vs 5-10/ 100,000 Americans
Ornish studies - Multicenter Lifestyle Intervention Project
440 pts with Coronary artery disesase participated in lifestyle change;
- Diet: low fat ≤ 10%, whole foods, plant-based
- Exercise: moderate exercise ≥ 3 hours/week
-Stress management: ≥ 1 hour/week
Group support sessions 2X/week
Baseline, 3-month, and 12-month F/U
Significant improvements Medical ↓ plasma lipids ↓ blood pressure ↓ body weight ↑ exercise capacity Psychosocial, ↑ quality of life
Ornish Studies - Multisite Cardiac Lifestyle Intervention Program
Multisite Cardiac Lifestyle Intervention Program: Demonstrated similar results to multicenter – Significant decrease in coronary risk factors
Esselstyn Study
5-year F/U –> 18 patients were compliant
Mean cholesterol 237 mg/dL decreased to→ 137 mg/dL
Coronary events: None in first 5 years & 49 coronary events in 8 years < study
- 6 patients left study ≤ first 18 months –> Coronary events: 13
11 patients underwent angiography –>No additional stenosis
8 of 11 had disease regression
@12-year F/U—> 17 patients remaining & Mean cholesterol 145 mg/dL
Esselstyn’s Study/ DIET : 1985 - 2000
24 patients (1 ♀, 23 ♂) with severe coronary artery disease
began plant-based diet with < 10% fat
- No oils, fish, meat
- No dairy except: Skim milk, Non-fat cheese, Non-fat yogurt
- Maintained cholesterol < 150 mg/dL with Diet & Cholesterol-lowering medication
Ornish Diet: The reversal diet
The Reversal Diet 10% fat (mostly polyunsaturated or monounsaturated) 70-75% carbohydrate 15-20% protein 5 mg. cholesterol daily
Typical american diet
Typical American Diet: 35-50% fat (mostly saturated) 25-35% carbohydrate 25% protein 400-500 mg. cholesterol daily
“In cholesterol lowering, moderation kills”: Caldwell B. Esselstyn, Jr., MD
“The high-fat American diet is responsible for an epidemic of coronary artery disease. A plant-based diet with less than 10% fat will prevent coronary disease from developing, halt the progress of existing disease, and even reverse the disease in many patients. Given proper support and education, motivated patients with a history of coronary disease can follow this diet and prevent future cardiac events.”
High-fat diet (55-65%), low-carbs, & high-protein causes
---> ketosis Atkins’ diet Carbohydrate Addict’s Diet Protein Power Life Without Bread
Moderate-fat diet (20-30%), balanced nutrient reduction, modrate-to-high carbs, moderate protein
USDA Food Guide Pyramid DASH diet Weight Watchers Jenny Craig Zone Diet South Beach Diet Mediterranean Diet
Low-fat diet (11-19%) and Very-low-fat (VLF) (< 10%), high carbs, moderate protein → primarily plant-based
Ornish Diet
Eat More, Weigh Less
Pritikin Diet
& esselton’s diet
Diet differences - Chinese vs. American
America: 15-16% Calories from protein, 80% animal-based China: 9-10% calories from protein, 10% animal-based
Vitamin C
Aids in making collagen for connective tissues
Aids in wound healing
Protects against free-radical damage
Doesn’t decrease frequency of colds, but can decrease the duration and severity
Reduces risk of many GI cancers
Vitamin D
Hormone manufactured by sun exposure of skin
Winter-time supplementation reduces bone loss and improves bone density
Sunscreen users can be Vit D deficient
Evidence that it reduces risk in several cancers
Vitamin E
Excellent free-radical scavenger
May reduce risk of: heart disease & prostate cancer
Can interfere with blood thinners
