Caldwell Esselstyn Jr. MD
Recommended diet FAQ
Recipe examples

EAT THIS FOOD

  1. Vegetables – Just about all vegetables are permitted on this plan with the exception of avocados. If you are a cardiac patient avocados have a very high fat content. Those that do not have heart disease may eat avocados as long as blood lipids are not elevated.
  2. Legumes – Beans, peas, and lentils of all kinds.
  3. Whole Grains – Just about any grain as long as it is “whole” grain. “Whole” means that it has not been polished or processed to eliminate much of the nutritional value. You should eat breakfast cereals that do not contain added oil and sugar. Breads should be whole grain without added oil. Whole grain pastas are allowed. You should be careful of restaurant pastas that almost always contain eggs, white flour and some oil.
  4. Fruit – Fruit of all kinds are permitted. It’s best to limit fruit consumption to three servings a day. Also, avoid consuming pure fruit juices since you get excessive amounts of sugar that will elevate your triglycerides. Be careful of all desserts for the same reason.
  5. Beverages – The heart healthy diet allows the following beverages. Water, seltzer water, oat milk, no-fat soy milk. Alcohol is okay in moderation.

Supplements

For those who have heart disease, a heart healthy diet includes supplements and Dr. Esselstyn recommends the following:

  1. Vitamin B12 – 1000 mcg (micrograms) daily.
  2. Vitamin D – have checked and sun yourself as needed.
  3. Omega Fatty Acids – Consume one tablespoon of flaxseed meal each day. Perhaps sprinkling on your cereal. Keep flaxseed meal refrigerated.

 

Foods to Avoid

The following foods cannot be eaten if a heart healthy diet is to be effective.

  1. Anything with a face or a mother. This includes meat, poultry, fish and eggs.
  2. Dairy products that include butter, cheese, cream, ice cream, yogurt, milk and skimmed milk.
  3. Oils: All oils including olive oil and canola oil.
  4. Refined grains: White rice, “enriched” flour products that are found in pastas, breads, bagels and baked goods.
  5. Nuts: Individuals with heart disease should avoid all nuts. Those without the disease can consume some walnuts which provide considerable omega-3 fatty acids.
  6. Caffeinated coffee
  7. Sugar – fructose (maple syrup, agave, etc) juices & smoothies