Dean Ornish & Dr. Oz’s Heart Disease Reversal Diet 28 Day Plan

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Doctor Oz was joined by Dean Ornish, author of The Spectrum: A Scientifically Proven Program to Feel Better, Live Longer, Lose Weight, and Gain Health and Dr. Dean Ornish’s Program for Reversing Heart Disease, to teach us how to reverse heart disease.  Pam, a surgical nurse, lost 80 pounds and decreased her cholesterol dramatically by following the following diet and by running 3 miles a day.  Pam used to be tired all of the time, had chest pains and could not walk up 10 stairs without taking a break.  If you have heart disease, try this one month life saving food plan!  You want 70-75% of your diet to be complex carbs, 15%-20% of your diet to be protein, and only 10% of your diet to be fat… this means no fatty meat proteins!

Heart Disease Reversal Diet in 28 Days:

1.  For breakfast, have oatmeal with dried fruits, cinnamon and skim milk.  Pam also has a glass of vegetable juice.

2.  For a mid-morning snack, try a non fat granola bar, fruit such as a banana and a cup of green tea (notice that there is no fat).

3.  For lunch, you can have a terriyaki vegetable stir fry with brown rice.  Or you can have a whole wheat roll with a salad topped with edamame, beans, and no fat raspberry salad dressing.  Dr. Oz said you can have lots of fruits and vegetables, but no more steak, eggs and butter.  There was another man on Dr. Oz’s show who was on the list for a heart transplant – he could not walk, have sex or even shower without pain – now (over 20 years later), he is much healthier and has a good heart!

4.  For dinner, try tacos with brown rice, beans, mango salsa and low fat or fat free cheese and sour cream.

5.  For your after dinner snack, try hummus which has garlic, hot sauce and lemon juice with some vegetable sticks.  I was surprised that Dr. Oz would encourage an after dinner snack instead of a mid-afternoon snack, since he usually says not to eat at night – but you can always move this snack up to a mid-afternoon snack instead of an after dinner snack.