Dr. Esselstyn's Food List for a Plant-Based Diet to Prevent Heart Disease

An Overview of Dr. Esselstyn's Plant-Based Diet

Dr. Caldwell Esselstyn is a prominent Cleveland Clinic physician who advocates for a whole food, plant-based diet to prevent and reverse heart disease. Often called the "Esselstyn diet," his recommended food program emphasizes eating a variety of minimally processed plant foods while avoiding added oils, animal products, and highly refined carbohydrates.

Dr. Esselstyns dietary approach is outlined in his book, Prevent and Reverse Heart Disease. It is based on his 20-year nutritional study showing a plant-based, oil-free diet can reverse heart disease by reducing cholesterol levels and inflammation.

Read on to learn more about the guidelines and health benefits of Dr. Esselstyns nutritious plant-based diet.

Basic Principles of Dr. Esselstyn's Diet

Here are the key guidelines of the Esselstyn diet:

• Eliminate meat, poultry, fish, eggs and dairy products
• Avoid added oils, even healthy oils like olive oil
• Choose whole grains like oats, quinoa, brown rice and 100% whole wheat bread
• Eat a wide variety of fruits and vegetables, aiming for at least 5 servings per day
• Limit processed foods and sweets made with sugar, white flour and hydrogenated oils
• Drink water, herbal tea and plant-based milks like soy or almond milk
• Use only whole food sources of fat like nuts, seeds and avocados

Eliminating Animal Products and Oils

The Esselstyn diet completely eliminates all animal products including meat, poultry, fish, eggs and dairy. This means no red meat, chicken, turkey, pork, tuna, salmon, tilapia, shrimp, bacon, milk, yogurt, cheese etc.

In addition, no added vegetable oils are allowed, even those considered healthy like olive oil or coconut oil. This is because oils are highly refined and concentrated sources of fat that can negatively impact heart health.

Focusing on Whole Plant Foods

In place of animal products and oils, the diet recommends focusing on whole food sources of plants. This includes:

• Vegetables: leafy greens, broccoli, carrots, tomatoes, squash, etc.
• Fruits: apples, oranges, bananas, berries, peaches, etc.
• Whole grains: oats, brown rice, quinoa, barley, whole wheat pasta
• Legumes: beans, lentils, peas, chickpeas
• Tubers: potatoes, sweet potatoes, yams
• Nuts and seeds: almonds, walnuts, pumpkin seeds, etc.

These whole food plants provide filling fiber, disease-fighting antioxidants, heart-healthy fats and an abundance of vitamins and minerals. Emphasizing plant diversity is key - aim to "eat the rainbow" by getting a wide variety of naturally colorful produce.

Limited Processed Foods

Dr. Esselstyn recommends limiting processed foods like baked goods, snacks, desserts, condiments, cereals and meat alternatives. However, if processed foods are eaten, read labels carefully and choose ones made without added oils or refined sugar and flour.

Pay attention to sodium content as well, and opt for low-sodium or no salt added versions when possible. Canned vegetables or beans can be rinsed before use to reduce sodium.

Beverages to Enjoy

In terms of beverages, it's best to primarily drink water to stay hydrated. Herbal teas, coffee and seltzer water can also be enjoyed in moderation.

Non-dairy milks like unsweetened soy, almond, oat or coconut milk can be used over cereal or in smoothies and recipes.

Using Nuts Seeds and Avocados for Healthy Fats

While oils are restricted on Dr. Esselstyn's regimen, other whole food sources of heart-healthy fats can be included. Nuts like walnuts and almonds provide filling protein and anti-inflammatory fats. Seeds like chia, flax and hemp add omega-3s. Avocados supply creamy monounsaturated fat.

These whole food fats are preferred over extracted oils, even olive or canola oil. Portion control is still important though - a small handful of nuts or seeds or a few slices of avocado per day is plenty.

Foods to Eat on the Esselstyn Diet

Here is a more extensive list of the delicious whole food plant foods that are part of Dr. Esselstyn's recommended diet:

Fruits

• Apples
• Bananas
• Berries - strawberries, blueberries, raspberries
• Cherries
• Citrus fruits - oranges, grapefruits, clementines
• Grapes
• Melons - cantaloupe, watermelon, honeydew
• Pears
• Pineapple
• Plums
• Apricots
• Peaches
• Kiwi
• Mango
• Papaya

Vegetables

• Leafy greens - kale, spinach, lettuces, chard
• Broccoli
• Carrots
• Asparagus
• Cauliflower
• Cucumber
• Mushrooms
• Onions
• Peppers
• Snap peas
• Green beans
• Tomatoes
• Sweet potatoes
• Potatoes
• Squash - zucchini, acorn, butternut
• Beets
• Eggplant
• Artichokes
• Brussels sprouts

Whole Grains

• Oats
• Quinoa
• Brown rice
• Barley
• Farro
• Buckwheat
• Whole grain pasta
• Whole wheat or multigrain bread
• Popcorn

Legumes

• Beans - black, pinto, kidney, white, etc.
• Lentils
• Peas
• Chickpeas

Nuts and Seeds

• Almonds
• Walnuts
• Pistachios
• Pumpkin seeds
• Sunflower seeds
• Ground flaxseed
• Chia seeds
• Nut butters - almond, peanut

Healthy Fats

• Avocados
• Olives
• Coconut (fresh or dried unsweetened)

Herbs, Spices and Condiments

• Fresh herbs - basil, parsley, cilantro

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.