Your Happy Healthy Heart

Fifteen years ago, Dr. Dean Ornish revolutionized our approach to heart disease by demonstrating that individuals with serious heart disease could reverse their condition with lifestyle changes and without the use of medication.
Ornish's four-point program included:
1. a very low-fat vegetarian diet (10 percent or less calories from fat),
2. stress management and group support,
3. exercise (such as daily walking),
4. avoidance of smoking.

After one year, 82 percent of the participants experienced regression of their disease, shown by angiograms conducted at the beginning and end of the year. In contrast, the disease continued to progress in members of the control group, who followed a conventional “heart healthy” diet providing 30 percent or less calories from fat. Over the next four years, while the experimental group members continued to reverse their arterial damage, those in the control group got steadily worse and had twice as many cardiac events.

Ornish’s program was repeated with patients in retreats throughout North America. Brenda Davis (my Kelowna-based co-author on Becoming Vegetarian and Becoming Vegan) and I had the good fortune to be staff dietitians with some of these retreats. Over time, improvements were made, including the provision of dietary sources of omega-3 fatty acids, and an increased emphasis on whole foods.

In 1999, Dr. Caldwell Esselstyn had similar success in an intensive study that followed patients over a 12-year period, during which they followed a low-fat vegan diet, coupled with cholesterol-lowering medication. Approximately 70 percent experienced reversal of their cardiovascular disease.

As the dust settles around the high carb/low carb diet furor, one guideline has become crystal clear:

To quickly and significantly reduce your risk of diabetes and cardiovascular disease and/or drop some excess weight, one excellent dietary choice is to eat only intact grains. This means whole, unbroken grains such as brown rice, quinoa, millet, buckwheat and oat groats.

In the process, you will eliminate refined carbohydrates such as white flour and even products made with whole grain flour; you will avoid crackers, pasta, bakery products and bread. When wheat and other grains are ground into flour, the grain cells are broken. Whole grains that have been ground have a significantly different effect on blood glucose levels; intact grains are far more supportive of excellent health.

This aggressive approach to cleaning up your carbohydrate intake automatically and drastically reduces your intake of processed foods, since so many are flour- based. The recipe below is a great way to begin the adventure of using whole grains. Plus, it’s a heart-warming way to start your day, on a chilly morning.

Whole Grain Cereal

This recipe makes a satisfying and delicious breakfast for a family. It can be used for one or two people, since leftovers may be refrigerated and used for several days as a nourishing, soothing snack, served as a warm cereal or cold pudding. As grain combinations, use 1/3 cup each of any three of: brown rice, wheat berries, millet, barley, oat groats, or kamut berries. For a high protein combination that also is gluten-free, choose 1/3 cup each of any three of: brown rice, buckwheat, millet, quinoa, or amaranth. Create your own unique combinations.

1 cup uncooked grain (see combos above)
4 cups water
1/2 tsp salt (or to taste)
1/2 cup dried fruit such as raisins, cranberries, currants, or chopped apricots, prunes, figs or dates
1/2 cup fortified soymilk or rice milk

Place grains, water and salt (if using) in the top of double boiler or a heavy pot and bring to a boil. If using a double boiler, place above boiling water and simmer for 2-3 hours. If pan is directly over heat, lower heat, and simmer for 2-3 hours, checking occasionally that it does not boil dry. If necessary, add a little water. Add dried fruit and milk and cook for another 1/2 hour. Serve with fresh fruit and your choice of milk. Makes 5 cups.

Vesanto Melina is a registered dietitian, internationally known speaker and co-author of eight books including the new Raw Food Revolution Diet, and the "Food Allergy Survival Guide." "The New Becoming Vegetarian" (in Canada titled "Becoming Vegetarian") and "Becoming Vegan," co-authored with Brenda Davis) offer chapters on weight management. Vesanto's Web Site

Food Allergy Survival Guide
The New Becoming Vegetarian
Becoming Vegan