Dean Ornish, MD, the founder
of the nonprofit Preventive Medicine Research Institute, has long argued that comprehensive lifestyle
changes can make a difference in preventing or reversing coronary heart
disease. These changes include
“stress management, moderate exercise, group support and a low-fat, whole-foods
nutrition plan. Most people experience substantial improvements in weight,
cholesterol, blood pressure, vitality, and quality of life.”
When I read Dr.
Ornish’s comments, I stood up and cheered. I am, after all, living proof of
this medical theory. When I began my makeover, I was in the 90th percentile for
risk of diabetes, cardiovascular disease, cancer and stroke. After changing
what I ate and incorporating regular exercise into my routine (and losing 62
pounds in the process), my risk for those same diseases had dropped to the
normal range.
Another idea Dr. Ornish
proposes, however, adds an additional dimension to getting fit. Perhaps like
you, when I focus on losing weight, I typically review the food that I should
avoid eating to keep from gaining weight—for example, chocolate cake and ice cream.
But Dr. Ornish
encourages us to move beyond that mentality. Instead, he wants us to eat
affirmatively—that is, eat food that nourishes our bodies:
It's not just about what you exclude from
your diet that's harmful, but also what you include that's beneficial. Fruits,
vegetables, whole grains, legumes, and soy products are rich in substances
that, in my opinion, can help reduce the risk of coronary heart disease as well
as breast cancer, prostate cancer and colon cancer.
Just 3 grams per day of fish oil or flaxseed
oil are rich in omega-3 fatty acids that, in my opinion, may reduce your risk
of a heart attack by 50 percent or more. Also, this may help reduce your risk
of prostate cancer, breast cancer and arthritis.
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