Follow One of Dr. Caldwell Esselstyn's Patients - Q & A on the First Three Months of a Diet to Prevent & Reverse Heart Disease

 

 

 

 

Can You Eat Pizza While You Prevent & Reverse Heart Disease?

Absolutely!  Just Hold the Cheese

 

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If you talked to Neal six months ago he would have told you that his hypertension, high cholesterol, and extra weight were just part of his genetic inheritance.  Everyone in his family has them.  You just deal with it--and take medication to keep them under control.  But, Neal already had a glimpse into his future--just like all the rest of us who have seen our parents, loved ones, and friends get seriously ill or frail far too soon.

At age 51, Neal had been on 40 mgs of Lipitor for over 15 years, since his mid-thirties.  He had been taking two medications to control his blood pressure for at least 10 years.  Although he'd been a disciplined and regular exerciser for years, it just wasn't enough to keep his weight down to where he and his doctor would like it to be.

But Neal has plenty of company.  Nothing unusual about his healthy history.   Estimates are that 11-30 million Americans take statins, and probably 25 million more have cholesterol levels high enough to have them prescribed.  As for hypertension--the American Heart Association says 72 million Americans have high blood pressure--that's  about 1 in 3 of us (adults, that is).

But, all that changed this summer.  In May 2010 he read Dr. Caldwell Esselstyn's, Prevent and Reverse Heart Disease, and he watched Julia Grayer's documentary, Chow Down--the story of three people who changed the way they ate in order to save their lives.  Watch it yourself for free on HULU. You just have to put up with the 1 minute commercial.

Maybe, it was possible to get off of statins & hypertension medications.  Maybe there was something he could do to lower his cholesterol and blood pressure, lose weight, and prevent heart disease--besides taking meds. 

It was mind-changing to think of heart disease, high blood pressure, and type-2 diabetes as "food-borne illnesses".  And as Dr. Esselstyn-and others often say-- "Genes load the gun--but lifestyle pulls the trigger."

In July, 2010 Neal and his wife decided to attend one of the monthly small-group day-long sessions that Dr. Esselstyn & his wife Ann run at the Cleveland Clinic.  Before starting out, Neal had his physician check his lipid levels--and then 3 1/2 weeks later, after being on an Esselstyn-prescribed plant-based diet, he followed up with another lipid panel to see if anything had changed. 

 

July 2010--Lipid Levels Before Starting the Diet--while on 40 mg. of Lipitor:

Note: I don't have lipid numbers from 15 years prior to starting on Lipitor & BP meds.  I was told they were extremely high.   

Total Cholesterol:    185

Triglycerides:          280

HDL:                       44.4

LDL:                        101

 

August 2010--After Three and a Half Weeks Eating Plant-Based/Oil Free:

The results surprised everyone.  Neal's long-time physician, who was supportive of the Esselstyn program from the start, had this to say when he saw the follow-up lipid panel,  "I've never seen anything like this!  Whatever you're doing--just keep it up!"

 

Total Cholesterol:    122

Triglycerides:           143

HDL:                        37.6

LDL:                         56

Weight Loss after 10 weeks:  over 35 pounds  (and it continues to drop)

Medication changes made 3 1/2 weeks after being on the diet: 

Lipitor has been cut in half, to 20 mg.   His physician took him off one of his blood pressure medications.  

"Come back in November for a blood pressure check.  There's a strong likelihood that we will discontinue the other blood pressure med, and eventually the Lipitor,"  he was told by his physician.

Q & A:  One Man's Experience with the Esselstyn Diet

When I heard about how well Neal was doing on a plant-based diet I asked him if I he wouldn't mind sharing his experience through this blog.  His story is so motivating to me--and I'm sure it will be others.   He couldn't imagine why anyone would be interested, but he generously agreed to let me ask him a few questions.  Thanks, Neal!

Bill Clinton's interview about his plant-based diet offered us few details.  Thanks to Neal's experience, we can fill in the blanks.

Why did you decide to start working with Dr. Esselstyn, and following this diet?

My wife was a big influence.   She was the one who knew it was possible to change my health by changing my diet.  She knows my family history--and she wants me around for a long time--healthy, that is!   But, bottom line, I was finally ready to make the changes myself--to give it my best shot.  You have to be ready to do it for yourself--because day-in-and-day-out, you're the one who is making the food choices, and diet changes.

I know you're a dedicated exerciser.  But, what about your diet?   How would you describe it?

I always ate healthy meals at home.  The problem was what I ate away from home.  I've got a busy-on-the-go profession--and honestly, I guess I was a closet-junk-food-junkie.   I just didn't eat smart when I was away from home.  I never ate breakfast--it was just a cup of coffee and a cookie on the way into work.  I travel a lot for work, and it was just easier to stop at a fast-food place for lunch.  I'm certain, that if it weren't for my exercise, I would probably have weighed a lot more than I did.  And I wonder now, had it not been for the exercise, would I have already experienced some sort of a cardiac event?

What are you eating now?  What's you're daily meal routine?

Breakfast:  I'm now a dedicated breakfast eater--but I keep it simple.  I eat a breakfast that Ann Esselstyn says she likes.  It's just a whole grain shredded wheat cereal that I get at Whole Foods, along with some fruit, and regular almond milk--I'm not crazy about the light variety.

Lunch/Work: I always pack a lunch now, along with some snacks.  About 90% of the time it's a whole wheat pita with no-tahini humus (Sahara brand), carrot sticks, Whole Foods no-oil Triscuit-like crackers, and an apple.  I don't have a problem with needing lots of variety.  There's a market-like restaurant downtown that has a good salad bar with lots of veggies, so that's another option for me.  An all veggie salad with beans, dressed with red wine vinegar. 

Dinner: I never did much of the cooking and shopping before, but now it's part of my regular routine.  Both my wife and I have busy hectic jobs, so we try to cook & shop ahead on weekends.  It's easy, and now I'm interested in trying new recipes.  I'm a big fan of veggies & rice sauteed in a non-stick pan.  We've made a delicious lentil loaf that was in Dr. Esselstyn's book, and we had plenty of left-overs to take for sandwiches.  Once a week it's pizza--made with the Kabuli whole-wheat crust.  We're lucky that we have so many wonderful health food options around here, with Whole Foods, Mustard Seed, and Trader Joe's, plus Dinner's Done Now, that prepares take-out oil-free plant-based meals once a week. 

 Spicy & Delicious Lentil Loaf

Snacks:  My all-time favorite is a milkshake made with frozen banana slices, some almond milk, and unsweetened cocoa.  Delicious!  I'm also a big fan of Ann Esselstyn's chocolate mousse made with light tofu and microwaved popcorn made without oil.

Neal's Chocolate Banana "Milkshake"

What are your biggest challenges with this diet?  Any cravings?

Two weeks after I started the diet I had to go to Chicago for a big meeting, that involved hotel-catered meals.  I was new to all of this, and eating-out concerned me.  What was I going to eat?  But, I called ahead, spoke with the hotel, and made sure that they knew I needed meals made without meat, oil, nuts, or dairy.  And I talked to the servers when I got there.  All went smoothly.  Sure, I ate a lot of salads and fruit--but it all went well. 

I'm careful when my wife and I go to restaurants--sometimes I've called ahead to be sure there was something I could eat, but we've found places where we can still enjoy a meal out with friends.

When we're invited to the homes of friends & relatives we call ahead to let them know our restrictions, and we always bring along a dish to share.  It works.  Of course, everyone wants me to try the burgers off the grill and the desserts.   Don't miss them at all.  I'm sure the longer I'm eating plant-based, as friends and family get used to my "different diet",  they'll know the drill.

Everyone wants to know if I'll "go off my diet" for the big holidays, like Thanksgiving.  Will I eat turkey?  pumpkin pie?  Not a chance.  I've already changed my taste preferences, and as far as I'm concerned, moderation doesn't work very well.  I know it will be a slippery slope once I start making exceptions.

As for cravings, they're rare.  I see the cake at the office birthday parties.  The desserts at parties.   I just say no thank you, and have some fruit.

You've lost thirty-five pounds in about 10 weeks.  Do you feel like you're "on a diet"?

Even though I've lost a lot of weight, and I'm continuing to lose, it just doesn't feel like I'm on a diet.  I eat whatever I want, within the guidelines of the diet, and whenever I want.  I'm not counting calories, or measuring out portions.  It's actually been easier to follow than other diets--I know what I can eat, and what I can't.  I'm never hungry-and I don't feel deprived.

For me, the biggest difference with this diet is that after only 3 1/2 weeks I could see incredible changes in my blood pressure, my cholesterol, and my weight.  That's the most motivating and convincing part of this way of eating.  It didn't take long to see all the benefits.

Are you physically feeling any differently?

I feel well.  I feel better, and have more energy than I did before.

Do you have any advice for others who want to go on a plant-based/Esselstyn diet?

It's really not that hard.  The food really is good.  And bottom-line, the benefits far outweigh the risks associated with eating the traditional American-style diet.

The idea that you can reverse heart disease by changing what you eat is amazing to me.  And that it can be done without drugs or medical intervention, well that just astounds me.  

Parting words?

I want to be healthy.  I don't want to be in and out of hospitals as I get older.  I want to be around to  enjoy my family.   The benefits of good health far outweigh the benefits of any burger that I've ever tasted.

Sage Exercise/Diet/Health Advice from Neal's Wise 6:00 am Spinning (Cycle) Instructor

Yoda:  So certain are you.  Always with you it cannot be done.  Do you hear nothing that I say?

Luke Sky Walker:  Master, moving stones around is one thing.  This is totally different.

Yoda:  No.  No different.  Only different in your mind.  You must UNLEARN what you have learned.

Luke Sky Walker:  All right.  I'll give it a try.

Yoda:  No. Try Not.  Do.  Or Do Not.  There is no Try.

 

 

 

 

 

 

Comments

[Kenleebow]

Thanks for being so persistent on this subject matter because most people don't believe that these types of results are possible.

Most believe it's all about genetics. Even my own doctor was shocked when my lab results came back. Prior to the blood work, he assured me that genetics played a big role in this. While genetics are important, it's only one piece of the health pie.

Unfortunately, people are convinced genes are the deciding factor. I like to quote Dr. Esselstyn ... "Genes load the gun, but lifestyle pulls the trigger."

Thanks,

Ken Leebow
http://www.HighSatiety.net

[Carrie]

I had to laugh as I read this - I just finished my pre-run "Chocolate Smoothie", which reads exactly like Neal's - deprivation? Not on your life! :)

Also, I find the Star Wars quote very useful in changing my own mindset about both diet and other 'life' things. It's almost become a mantra to me.

(PS - can't wait to try the Lentil Loaf recipe; tonight we're having your Chili for a Crowd (http://www.happyhealthylonglife.com/happy_healthy_long_life/2010/09/chili-fries-soup.html). Ann Esseltyn's Almost All-Orange Soup (http://www.happyhealthylonglife.com/happy_healthy_long_life/orange-soup.html) was *fabulous* - so good, I had to make it twice in a row, and even then I only ended up with a measly bit leftover to freeze for a lunch treat later!)

[Cynthia Bailey MD]

What a great story. It makes this huge dietary initiative so tangible for anyone afraid that a plant based diet will somehow take the fun out of life. It's one thing to hear it from the usual 'choir' but it's so much more impacting to hear it from someone experiencing the transition for the first time.

And then there's me, yet to cut down on the nuts, seeds and olive oil. I'm getting my lipids drawn Monday before my first colonoscopy (52 and a little overdue). We'll see if I make that final step off the oils, it will hinge on my lipid results.

Thanks for another great post to refer my skeptical patients to.

Cynthia Bailey MD

[Pamela Wildermuth]

Always enjoy the reading on this website. I am 70 years old and had a Quad Open Heart Surgery in January this year, I read Dr Esselstyn Book and have been following the eating plan for 4 months. I live in Australia so had a lot of label reading to do to find food essential for my new way of life. For the start I thought it was difficult but I now find all is going well. I see my Cardiologist next week so am looking forward to some great results. Keep the information coming on this great site, Thanks, Pamela

[Sharon]

Thank you so much for this. You've become known in my family as "My Librarian." My Librarian says this, etc. You are making a big impact on my life by making Esselstyn's plan seen easy.

[Healthy Librarian]

Ken--As always thanks for the thumbs up! I hopped over to your site & got lost for 30 minutes. Your before & after numbers say it all--and BTW--so do the photos. Great info over there. I've got to check out your book.

Carrie--So, where exactly does that banana-chocolate milkshake recipe come from? Neal had no idea. I made one yesterday with what was probably a giant banana & I had to eat it with a spoon. It's as good as anything with butter-fat--I've even added some coffee for a mocha taste. Really appreciate the feedback about the soup. Definitely want to hear how the chili turned out. Will post the lentil loaf recipe soon--I did spice it up a bit.
NOTE: My husband had forgotten to mention that HE added 1+ tsp. of Garam Masala for Ann's Almost Orange Soup. Try it next time--it added punch--not heat.

Dr. Bailey: Thanks for your comment. Will be curious to hear how the lipid panel turns out. Just the simple step of switching to sauteeing with veggie broth, instead of oil makes a big difference.

Pam: WOW! Very inspiring. I've heard from a number of folks who switched their diets to Esselstyn-style after bypass surgery, and have had fantastic results. Wishing you the same! Let me know.

Sharon: You gave me a big morning chuckle! Sure hope that it's working out well for you.

[Ken Leebow]

Thanks for visiting the website. Hope you didn't get too lost!

I saw your pizza photo and decided I had to prove that I could make a delicious and healthy pizza! Oh yeah, and since I'm not much of a cook, it had to be simple. Since I'm a Trader Joe's "geek", I made it with all-things TJ's - except for the crust. I actually used a high-fiber tortilla for that. My favorite TJ's veggies (can use them for so many dishes) is the Fire Roasted Bell Peppers and Onions. And, I added a lot of other veggie ingredients.

Long story short, this faux-pizza was amazing. And, it totaled about 250 calories! Next time I make it, I'll take some photos. This time, I ate it too fast.

[MG]

Carrie, thanks for reminding me what I'm going to make for dinner tonight! I'm drowning in heirloom squash, butternut squash, and sweet potatoes. HL, thanks for sharing an awesome recipe! If carcinogenicity is the black pepper concern then white pepper may be a reasonable substitute.

[Healthy Librarian]

MG--If you're talking about the ingredients for the Almost Orange Soup--recheck the recipe--I forgot to mention the addition of about 1+ tsp. of Garam Masala. It adds an awesome flavor. If you're talking about the white pepper in the Caramelized Onion Pumpkin Penne Pasta--I think Veganomicon uses white pepper for the "lack" of color. I didn't know about the carcinogenicity of black pepper.

[Pamela Wildermuth]

Hi again,
I have had a blood test,
Total Cholesterol, Aus 2.9 mm0l/L = USA 112, Triglycerides Aus 0.8 mmol/L = USA 71,
HDL Aus 0.67 mmol/L, LDL Aus 1.53 mmol/L, not sure if the conversion for this is the same. These figures are all below the Heart Foundations recommendations.
The Cardiologist would like me to follow the Mediterranean or Heart Foundation Diet, my GP would like me to start eating Fish, some Oil and Nuts, but I am feeling fine so will continue to follow Dr Esselstyn eating style.
Thanks for your words of encouragement,
Pamela

[Mohinder]

I have been following Dr. Esselstyne diet (plant based vegan diet, fruits and vegetables, whole grains, no dairy, no nuts) to the letter, with the following results:
Blood chemistry before starting diet: Cholestrol = 146mg/dl, Triglycerides= 158, HDL= 45.9, LDL =68.5, Lipid Risk= 3.2
Blood chemistry 30 days later: Cholestrol= 36.7mg/dl, Triglycerides= 92, HDL= 35.9, LDL =36.7, Lipid Risk= 2.5

Is low HDL of any concern. Need help. Thanks

[Healthy Librarian]

Mohinder:

Don't worry about low HDL if in the presence of low LDLs--but your numbers don't make sense to me. Did you mean to type 136.7 for total--you wrote 36.7 for the total?

Esselstyn's goal is to maintain a total cholesterol of http://www.ncbi.nlm.nih.gov/pubmed/21226578

[Healthy Librarian]

Mohinder,

You post-diet numbers don't make sense to me--did you mean to type 136.7 mg total?

Here's what Dr. Esselstyn has to say about HDLs when you change your diet:

Esselstyn's goal is to maintain a total cholesterol of http://www.ncbi.nlm.nih.gov/pubmed/21226578