Eating For LifeReverse heart disease and lower your risk of heart attack or stroke Reverse (cure)...
Transcript of Eating For LifeReverse heart disease and lower your risk of heart attack or stroke Reverse (cure)...
Eating For Life
Prevention and Treatment of Chronic Disease with a
Whole-Food, Plant-Based Diet
Shipra Bansal, MD
July 29, 2017
Outline
What is the standard American diet?
What is a whole-foods plant-based eating pattern?
Eating for nutrient density
Inflammation
What does the literature tell us?
Medication versus food therapy
What to tell patients
How much would you pay for a pill that
could…
Reverse heart disease and lower your risk of heart attack or stroke
Reverse (cure) most diabetes type II, high cholesterol and hypertension
Reduce your risk for multiple cancers
Decrease risk of age-related macular degeneration
Diminish or eliminate symptoms of numerous auto-immune conditions
Improve energy and mood
Decrease risk of dementia, particularly Alzheimer's
Decrease the incidence of kidney stones, and more….
Leading Causes of Mortality in the US
Heart disease: 611,105
Cancer: 584,881
Chronic lower respiratory diseases: 149,205
Accidents (unintentional injuries): 130,557
Stroke (cerebrovascular diseases): 128,978
Alzheimer's disease: 84,767
Diabetes: 75,578
Influenza and Pneumonia: 56,979
Nephritis, nephrotic syndrome, and nephrosis: 47,112
Intentional self-harm (suicide): 41,149
Source: CDC.gov, accessed 4/16/2015
Standard American Diet
What are We Missing?
Whole Plant Foods
High in antioxidants
High in phytonutrients
High in complex carbohydrates
Low in fat
High in vitamins/minerals
Optimal protein levels
High in fiber
Minimizes processed foods
Standard Western Diet
Inadequate antioxidants
Inadequate phytonutrients
Low in complex carbohydrates
Usually high in fat
Contains essential vitamins/minerals
Excessive protein levels
Low in fiber
Heavy in processed foods
Processed Foods Poorest quality foods overall. Highly inflammatory with heavy
omega-6 levels, low in vitamins and minerals, high in
processed carbohydrates.
Current Focus Limited
Macronutrients versus Micronutrients
Protein, fats, carbohydrates - Important start but not complete
Micronutrients – richest sources are plant foods
Phytonutrients – over 25,000
Anti-oxidants
Co-factors/vitamins
Other nutrients
Fiber
Phytosterols/stanols
Absolute nutrients versus Nutrient density
Overall impact of food: inflammation, acidity, carcinogenic potential
What is a Whole-Foods Plant-based diet?
Foods eaten as close to their natural state as possible
Excludes processed foods
Plant-based
Excludes animal flesh, organs, dairy, seafood and eggs
Research has shown most benefits at >90% adherence
How are phytonutrients beneficial?
Serve as antioxidants
Enhance immune response
Enhance cell-to-cell communication
Alter estrogen metabolism
Precursors to Vitamin A
Cause apoptosis
Repair DNA damage caused by smoking and
other toxic exposures
Detoxify carcinogens through the activation of
the cytochrome P450 and Phase II enzyme
systems
Dr. Michael Greger’s Daily Dozen
Daily Dozen App
Nutrient Density
Standard diets are high in all macronutrients –
protein, carbohydrates, fat – the basis of our
calorie intake
American’s average intake is believed to be
between 2,200 to 3,300 calories/day
Despite this abundance in calories, we are
undernourished in many micronutrients
In general, plant foods are more nutrient dense
than animal foods
How are plant foods nutrient dense?
Broccoli, frozen,
chopped boiled
Romaine
Lettuce
Kale,
cooked
Beef Short Loin,
Porterhouse Steak,
separable lean &
fat,
1/8 “ fat, broiled
Beef short Loin,
Porterhouse Steak,
separable lean &
fat,
1/4” fat, broiled
Calories 100 100 100 100 100
Weight (g) 357 (12.6oz) 588 (20.7oz) 358 (12.6oz) 34 (1.2oz) 30 (1.0oz)
Protein (g) 11.1 7.2 6.8 8.0 6.5 Fat (g) 0.4 1.8 1.4 7.4 7.7
Carbohydrate (g) 19.2 19.4 20.2 0 0
Fiber 10.8 12.4 7.2 0 0
Cholesterol 0 0 0 24.1 21.6
Calcium (mg) 118 194 258 2.7 2.4
Iron (mg) 2.2 5.7 3.2 0.9 0.8
Magnesium (mg) 46 82 64.4 7.8 6.0
Potassium (mg) 507 1453 816.2 109 76.5
Vitamin C (mg) 143 23.5 146.8 0 0
Thiamin (mg) 0.2 0.4 0.2 0 0
Riboflavin (mg) 0.3 0.4 0.3 0 0
Niacin (mg) 1.6 1.8 1.8 1.4 1.2
Vitamin B6 (mg) 0.5 0.4 0.5 0.1 0.1
Folate (mcg) 200 800 46.5 2.4 2.1
Vitamin A (IU) 3609 51253 48763 0 0
Vitamin K (mcg) 315 603 2924 0 0
Source: http://www.drfuhrman.com/faq/question.aspx?sid=16&qindex=9 Data was obtained from Nutritionist Pro Nutritional Analysis Software, Version 4.7, Axxya Systems , Stafford TX, 2012.
Nutrient Dense - Calorie Sparse
Is this the same as a vegan or
vegetarian diet?
Protein and Calcium
Isn’t animal protein better quality than plant protein?
Spikes IGF-1
Breast, prostate, colorectal and pancreatic cancers
Acidic
Impacts microbiome negatively
Heme iron
Calcium
Calcium intake above 500mg daily not associated with reduced hip-fractures
BMJ 2014 Swedish study
Best sources low oxalate leafy greens
Vitamin K intake associated with decreased hip-fractures
What About Nutritional Deficiencies?
Standard Diet Whole Foods Plant Based
Antioxidants Inadequate Adequate
Calcium Adequate Adequate with dark leafy greens and dietary variety
Fiber Inadequate Adequate
Folate Can be inadequate during
pregnancy
Adequate
Magnesium Commonly deficient Adequate
Phytonutrients Inadequate Adequate
Vitamin B12 Adequate Must supplement
Zinc Usually adequate Eat a variety or supplement
Iodine Adequate with iodized salt otherwise supplement
Omega-3 Recommend supplement
Vitamin D Supplement if lab values low
Inflammation
Atherosclerosis
Esselstyn, Caldwell. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. February 2007.
Cardiac Research – Dr. Esselstyn Starting in 1985, took 24 patients aged 43-67 years old who all had advanced coronary artery
disease.
Intervention
Cut out animal and processed foods, including oil
Very low fat - 10% of calories
Moderate alcohol and caffeine allowed
Six dropped out – went back to regular cardiologist
13 cardiac events through 1998
Of the remaining 18
One died of a cardiac arrhythmia within first month
At 5 years, 11 had angiograms. All showed disease arrest with 8 of these showing regression
At 12 years, all but one compliant with the diet
No cardiac events and no interventions in 17. This group had 49 cardiac events in the 8 years prior to starting the dietary intervention.
All 17 survived 20+ years
Source: Esselstyn CB Jr. The Am J of Cardiology 1999 August 1; 84:339-34
CT Angiogram
Esselstyn, Caldwell. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. February 2007. Figure 1
Blood Flow 3 Weeks After Nutritional Intervention
Esselstyn, Caldwell. Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure. February 2007. Figure 7. Please also see Figures 8-11.
Healthy Endothelium
Normal functions of the endothelial cells include regulation of coagulation,
platelet adhesion, immune function, and control of volume and electrolyte
content of the intravascular and extravascular spaces
Nitric oxide and
Prostacyclins are key
Factors such as smoking,
elevated blood pressure
and elevated sugars
damage the protective
single layer lining
• Increased permeability
• Reduced NO
production
Endothelial Dysfunction Impact
A Larger Follow Up Study
198 consecutive patients with established heart disease
All with vascular disease documented by arteriography, stress testing or enzyme documented MI. 44 (23%) had a history of heart attack
5 hour introductory seminar on diet. No meat, fish, dairy or added oil to foods. No avocados or nuts. Exercise encouraged but not necessary
Followed for an average of 3.7 years
Source: Esselstyn Jr. CB, et al., “A Way to Reverse CAD?” Journal of Family Practice. 2014; 63(7): 356-364.
198 Total Cardiac events due to progression of disease
Events experiencing event (%)
177 Compliant 1 Stroke, by-pass surgery 1.2
21 non-compliant 13 Sudden cardiac death, stroke, MI, by-pass surgery, stent placement
62
Cardiac Research – Dr. Ornish
Lifestyle Heart Trial, 1986-1992
48 participants with moderate to severe cardiac disease
Randomized to intervention or standard care
Intervention included a 10% fat, whole-food vegetarian diet (no cholesterol lowering agents)
Also included aerobic exercise, stress management, smoking cessation and psychological support as needed
35 of 48 completed a 5-year trial
Twice as many cardiac events in control group compared to experimental over the 5 year period
All underwent cardiac arteriography to evaluate change in artery narrowing from study onset
1-year 5-year
Experimental ↓4.5% ↓7.9%
Control ↑5.4% ↑27.7%
Source: Ornish, D, et al, Intensive Lifestyle Changes for Reversal of Coronary Heart Disease, JAMA. 1998;280(23):2001-2007. doi:10.1001/jama.280.23.2001
Why Not Take Medications to Control
My Chronic Disease?
Supplements and medications work on limited pathways and
have not shown to have the impact of whole foods
Side effects
Statins
Calcium Channel Blockers
Insulin
NSAIDs…...
Why not take Meds to control my
chronic disease?
Disease progresses in most cases even on meds
We often treat markers rather than the actual disease process
Physiological Impact of Insulin
Increases glucose uptake
Increases protein synthesis
Increases IGF-1
Decreases fat breakdown
The Impact of Statins
Source: Ganz, P; Hsue, P. Endothelial Dysfunction in Coronary Heart Disease is more than a Systemic Process. Published online June 11, 2013. http://dx.doi.org/10.1093/eurheartj/eht199 2025-2027 Accessed 11/7/15.
Why not take meds to control my
chronic disease?
Many interventions minimally decrease overall mortality
Statins in patients with known heart disease
Mortality benefit: 1.2%
Aspirin in those with a prior cardiovascular event
Mortality benefit: 0.3%
Clopidrogel (Plavix) in those with a prior cardiovascular event
Mortality benefit: 0.3%
Anti-hypertensives (all combined)
Mortality benefit: 0.8%
Source: thennt.com. Accessed 11/7/15
TheNNT.com
A nutrient-dense plant-based eating
pattern is the most effective
PREVENTION and THERAPY for many of
our most common chronic diseases.
I’m Convinced but…
My Patients Won’t Eat this Way
My patients won’t eat this way
Providers as well as patients are usually unaware of the power of diet to reverse disease
When providers don’t know the impact of diet on disease, we are unlikely to adequately present it to our patients
Research indicates there are significant numbers of patients open to WFPB diets
Multiple studies show the “general acceptability” of diet a patient starts is not correlated with their likelihood to continue the diet
We can do better
We must explore innovative approaches to discuss diet and help our patients with the challenges they face
Clearing up misconceptions
Navigating social pressures
Learning to cook differently
Working through addictions
Our patients deserve to know their options with associated risks and benefits and it is our job to offer this vital information
What do I tell patients?
2/3 of your plate should be filled with vegetables and fruit. Focus on vegetables, particularly green leafy ones. Use apps and visuals to keep you on track
Focus on the need to take in enough nutrients rather than eliminate certain foods.
Stop shopping in the middle of the store – filled with processed foods that have oil, salt, sugar to make it taste good.
Do not worry about portions or WFPB calories – eat until you are full and anytime you are hungry
Do not count carbs – you will be eating more carbs but healthy ones. Diabetics will see their sugars go down
You don’t have to be perfect
- work to be effective -
Up to 10% “other” calories allowed. This means approximately
150-200 calories of meat/dairy/eggs/seafood/processed food per day maximum
1.5 slices of cheese OR
1-2 omelets OR
Approx 7 tablespoons non-dairy creamer
Keep in mind, any oil or butter used to cook is not considered here and is part of the 10%
Meat and dairy are best used as condiments for flavor rather than as a main dish
If you are trying to reverse disease, stay closer to 95% of daily calories from nutrient dense plant foods
Empower patients
Do what is sustainable
Every healthy food you eat helps
The more you do, the more change you will see
Keep clear on why you are making this change (motivational interviewing)
Values
Advantages list
Your genes are your pre-disposition but not your fate
Questions or Comments
“The doctor of the future will no
longer treat the human frame with
drugs, but rather will cure and
prevent disease with nutrition.”
Thomas Edison