The Dean Ornish Diet is a vegetarian, low-fat, high-fiber diet designed by Dean
Ornish, MD, to improve heart health by decreasing
blood pressure and cholesterol. It does
not restrict calories, but dieters usually lose weight while following it.
There are actually two Dean Ornish Diets:
Reversal—The reversal diet is designed for people who already have been
diagnosed with heart disease or high cholesterol and want to prevent further problems.
Prevention—The prevention diet can be customized to any specific health
profile, including risks and goals.
Both diets are vegetarian, and exclude plant foods high in fat such as avocados, nuts, and
seeds.
Best bets: Whole grains, fruits and vegetables, nonfat dairy products in
moderation
More about this diet
In his best-selling book titled, Dr. Dean Ornish’s Program for Reversing Heart
Disease, initially published in 1990, Dean Ornish, M.D., outlines a diet scientifically
proven to reverse heart disease. In this book,
Dr. Ornish presents two diets: the Reversal Diet and the Prevention Diet. The Reversal Diet is
for people with known heart disease who want to reverse its effects and lower their heart attack risk. The Prevention Diet is recommended
for people who do not have heart disease, but whose cholesterol levels are above 150, or for people with a
ratio of total cholesterol to high-density lipoprotein (HDL or “good” cholesterol)
that is less than 3.0.
In practical terms, the Reversal and Prevention Diets differ very little. Both diets are vegetarian and contain only 10% of calories as fat. They exclude all cooking oils and animal products, except nonfat milk and nonfat yogurt; they exclude plant foods high in fat, such as
avocados, nuts, and seeds; they are high in fiber; they allow the moderate use of salt, sugar, and alcohol; neither diet restricts calories;
and both diets include moderate exercise, stress reduction, and smoking-cessation
techniques.
The Dean Ornish Life Choice Program, made famous by the best-selling book Eat More,
Weigh Less, is built upon Dr. Ornish’s dietary recommendations for preventing and
reversing heart disease, but is marketed as a
weight-loss diet. Like the Reversal and Prevention Diets, the Life Choice Program is
vegetarian and very low in fat. Unlike other weight-loss diets, the Life Choice Program does
not limit the amount of food you can eat. The diet advocates “grazing” throughout
the day rather than eating three big meals.
Why do people follow this diet?
Research has shown Dr. Ornish’s Prevention and Reversal Diets can help improve health
by lowering blood pressure and cholesterol levels. People with heart disease who have
gone on this diet have reported a reduction in the frequency of angina (chest pain due to atherosclerosis). Many people follow Dr.
Ornish’s Life Choice Program because they have heard that it promotes weight loss.
Despite the fact that this diet does not restrict calories, Dr. Ornish states that most people
on this diet consume fewer calories than the average person residing in the United States.
What do the advocates say?
Research has shown that high dietary intakes of cholesterol and saturated fat lead to elevated blood cholesterol
levels and high blood pressure. Elevated cholesterol levels and high blood pressure are risk
factors for heart disease. Research has shown
that the low-fat, low-cholesterol Ornish diets
can actually reverse coronary artery disease by lowering patients’ cholesterol levels
and reducing their blood pressure. The program saves money over traditional therapies, such as
angioplasty, and appears to be even more effective. New studies are showing that this type of
diet may reduce the progression of certain cancers such as prostate cancer, and reduce the risk of developing
cancer altogether.
What do the critics say?
Dr. Ornish’s diets have been criticized by some experts for being hard for people to
follow, as these diets are unlike what most Americans are used to eating. Other critics argue
that Dr. Ornish’s diets are too low in fat, and do not provide a sufficient amount of
essential fatty acids. The Ornish diets exclude
fish, despite a significant body of research that demonstrates a protective effect of fish
(and fish oil) consumption against heart
disease. Dr. Ornish does recommend that dieters supplement with 3 grams per day of flaxseed
oil or fish oil to provide additional omega-3
fatty acids.
Are there any groups or books associated with this diet?
Dr. Ornish has written several books, including:
Dr. Dean Ornish’s Program for Reversing Heart Disease: The
Only System Scientifically Proven to Reverse Heart Disease Without Drugs or Surgery. New
York: Ivy Books, 1996.
Everyday Cooking with Dr. Dean Ornish: 150 Easy, Low-fat,
High-flavor Recipes. New York: HarperCollins Publishers, 1996.
Eat More, Weigh Less: Dr. Dean Ornish’s Advantage Ten
Program for Losing Weight Safely While Eating Abundantly. New York: Quill, 2001.
Love and Survival: 8 Pathways to Intimacy and Health. New
York: Harper Perennial, 1999.
Stress, Diet and Your Heart. Chicago, IL:
Nightingale-Conant, 1986.
Ornish diet Web site:
www.fatfree.com/diets/ornish.html
Bibliography
Ornish D, Weidner G, Fair WR, et al. Intensive Lifestyle Changes May
Affect the Progression of Prostate Cancer. J Urol 2005;174:1065–9; discussion
1069–70.
Ornish lifestyle modification program continues to produce impressive
outcomes for CHD. Healthc Demand Dis Manag 1997;3:59–61.
Ornish D. Dr. Dean Ornish’s Program for Reversing Heart
Disease: The Only System Scientifically Proven to Reverse Heart Disease Without Drugs or
Surgery. New York: Ivy Books, 1996.
Ornish, D. Eat More, Weigh Less: Dr. Dean Ornish’s Life
Choice Program for Losing Weight Safely While Eating Abundantly. New York: HarperCollins
Publishers, 1993.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
