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Slide1
Plant-based Diet for Coronary Artery Disease Reversal and Chronic Disease Prevention
By Linda
Arpino
, MA,RD,CDN
Slide22
Slide3Join VN DPG!
As the leading authority on evidence-based vegetarian nutrition, VN DPG’s vision is to optimize global health and well-being by:
Providing vegetarian nutrition education materials
Offering cutting edge research and presentations
Advocating for influential public policy
Involved in Social Media both as members and for students!
Slide4VN Member website: vndpg.org
Slide5Consumer website: vegetariannutrition.net
Slide6VN DPG Benefits
Vegetarian Nutrition Update Newsletter
Vegetarian Nutrition Update is a quarterly newsletter published by VN DPG and distributed free to all VN members
State Coordinators Program
Promote VN DPG by exhibiting at affiliate meetings and community events
Coordinate networking events for VN DPG members
Connect with Academy student members
Webinars
Continuing education on plant-based nutrition-related topics
Research Grant
VN DPG offers a $10,000 research grant for innovative vegetarian research to RDNs, NDTRs and dietetics students who are members of the Academy.
Slide7ObjectivesParticipants will learn:
Basic nutrition principles for chronic disease prevention and how our food choices can impact our health.
Nutrients and benefits in plant-based foods verses other foods.
Ways to create lifestyle changes to improve long term health in patients, and reverse CAD!
Slide8US’s Major Chronic DiseasesHeart disease, cancer, and diabetes—are the leading causes of death and disability in the United States.
Obesity in children
age 6-11 and 12-19
has dramatically risen
as well as in adults
Slide9Alarmingly
Obesity and extreme obesity in toddlers(2-5) has accelerated.
Also in teen females.
CDC’s National Health and Nutrition Examination Survey (NHANES), looking at data on children’s height and weight collected in two-year cycles starting with 1999-2000 and continuing through 2015-2016
.
Slide10Preventable Chronic Diseases
Obesity, heart disease, stroke, cancer, diabetes, and arthritis – are among the most common, costly, and preventable of all health problems in the U.S.
Source:
http://www.cdc.gov/chronicdisease/overview/index.htm
“Life Style is the Medicine that can fix this.” David Katz, MD
President, American college if Lifestyle Medicine and founding director Yale University’s Preventative Research Center
Slide11Modifiable Health Behavior Risk Factors
Lack of physical activity
POOR NUTRITION
High Blood Cholesterol
High Blood Pressure
Diabetes
Excess Alcohol Consumption Smoking
Slide12The Evidence, The Facts
Meat consumption linked to nine major diseases in largest study done so far
Cancer, type 2 diabetes, stroke, infections, Alzheimer's, and diseases of the kidneys, heart, respiratory tract, and liver all linked to red meat consumption.1
1-The National Cancer Institute in Maryland tracked the eating habits of 536,000 men and women between the ages of 50 to 71 for 16 years.
Slide13Diets predominantly plant based diet significantly lowers rates of heart disease, cancer, and type 2 diabetes.
Vegan diets demonstrate significant reduction, even reversal Coronary Artery disease.
Source: J of Am Coll Cardiology
2017
Volume 70, Issue 4, July 2017
DOI: 10.1016/j.jacc.2017.06.006
Mounting
Slide14Heart Disease
Slide15Atherosclerosis
Plaques in the arteries.
Not caused by old age.
Lifestyle choices prevent and reverse damage
.
Slide16Causes of CAD
Plaque buildup in the wall of the arteries that supply blood to the heart (coronary arteries)
Plaque is made up of cholesterol deposits.
Atherosclerosis=Narrowing occurs on arteries
Slide17Plant Based Diet
Slide18Vegan
:
A diet with no animal protein only plants.
Lacto Vegetarian
:
Includes Dairy (milk, yogurt, cheese) and all foods from plants.
Lacto-ovo Vegetarian
: Includes all dairy including eggs.Pescatarian: Chooses to eat a vegetarian diet, but who also eats fish and other seafood. Mostly plant-based diet of whole grains, nuts, legumes, produce and healthy fats, with seafood playing a key role as a main protein source.
Plant-Based
:
All plants including vegetables, whole grains, nuts, seeds, legumes and fruits, but with few or no animal products.
Definitions
Slide19International Comparison
Framingham Study
Other populations
Americans’ cholesterol levels
Castelli
WP. Making practical sense of clinical trial data in decreasing cardiovascular risk. Am J
Cardiol
. 2001 Aug 16;88(4A):16F-20FCastelli WP. The new pathophysiology of coronary artery disease. Am J
Cardiol
. 1998 Nov 26;82(10B):60T-65T.American Heart Association. Heart Disease and Stroke Statistics – 2005 Update. Dallas, Texas: American Heart Association; 2005
Asia, Africa, Latin America
United States
Typical Total Cholesterol (mg/
dL
)
Slide20Seven Day Adventist
Fraser GE. Associations between diet and cancer, ischemic heart disease, and all-cause mortality in non-Hispanic white California Seventh-day Adventists.
Am J
Clin
Nutr
. 1999;70:532S-538S.
Slide21EPIC Study
Bradbury KE, Crowe FL, Appleby PN, Schmidt JA, Travis RC, Key, TJ. Serum concentrations of cholesterol,
apolipoprotein
A-I and
apolipoprotein
B in a total of 1694 meat-eaters, fish-eaters, vegetarians and vegans.
Eur
J
Clin
Nutr
. 2014;68:178-183.
Slide22The Lifestyle Heart Trial
Randomized controlled trial
A low-fat, vegetarian diet
Modest exercise
No smoking
Stress management
Dean Ornish, MD University California, San Francisco
Study of patients who had plaque clearly visible on angiograms. The half put on standard MD RX and ½ on vegetarian diet w/ 10% fat, exercise and stress management techniques
reversed disease
.
Slide23A way to reverse CAD?
Following only 3 weeks of plant-based nutritional
intervention, normal blood flow was restored (bottom).
Investigators: Caldwell B.
Esselstyn
Jr,MD
; Gina
Gendy
,
MD;Jonathan
Doyle,
MCS;Mladen
Golubic
,
MD,PhD
; Michael F. Roizen,
Baseline Chol 248 mg
10-14 Days:
Cholesterol 137 mg
The Wellness Institute
of the Cleveland Clinic,
Lyndhurst, Ohio
Slide24Intervention
Cadwell
Esselstyn,MD
Asks all patients to give up dairy, fish, meat, fowl and added oils and fats (including nuts and avocado).
He also advises 6 servings of leafy greens every day.
They’re asked to avoid excess salt and refined sugars.
Slide25CAD Is Absent in
Rural China
Papua Highlanders
Central Africa
Tarahumara
Indians
Common diet traits: primarily plants. Indians: maize, beans, greens, squash, Chili, potatoes, tomatoes, and sweet potatoes
Slide26More Recent Microbiome Research
Slide27Lecithin and Carnitine
Eggs
Milk
Cream
Dairy
Liver
Red Meat
Poultry
Duck
Pork
Venison
Lamb
Shell Fish
All Fish
Slide28Lecithin and Carnitine Consumption
Feeds Gut Bacteria
TMA Liver Converts to TMAO
Cardiovascular Disease
Slide29Vegans
Produce little or no TMAO
Foods to Include:
Fruit
Vegetables
Whole Grains
Legumes, Lentils
Beans
Good Bacteria Thrives On
Vegetables
Fermented Foods(Tempeh)
Beans
Lentils
Nuts
Slide31Leads to stroke and blood vessel changes related to dementia.
Key Recommendations to Reduce Risk
:
Lower saturated fat and high blood pressure
Exercise
EAT HEALTHY PLANT BASED FOODS
Quit smoking Limit use of alcohol
Heart Disease and High Blood Pressure
Slide32Intervention Starts with Cultural Changes in Our Food Service, Schools, Worksites and Homes
This Photo
by Unknown Author is licensed under
CC BY-NC-ND
Slide33Whether you work in a hospital, school ], health clinic or doctors office it is easy to just go with what is and not push for change.
Below is an Example-NY Hospital Cafeteria
Eggs loaded with cheese- Sausage & Bacon-White Rolls, bagels, etc.
Promote Healthy Food Choices for Public Health
Slide34Pediatric Oncology Tray
Jell-O
Frosted Flakes
Whole milk
Jelly
Maple syrup
Refine Flour Pancakes
Butter
REALLY?!
Slide35Comparison, India: Meenakshi Mission Hospital and Research Center
“
You will be thrilled to know that your program of meals for the kids is one of the hallmarks of our program. I am very impressed about the kinds of meals they get; and snacks, and fruits are such a treat. “
Dr.
Jaybose
Slide36Uncontrolled: Damages blood vessels throughout the body, including the brain= Type 3 Diabetes
May increase risk for
Memory problems and Alzheimer’s disease
Maintaining a healthy weight through physical activity and
HEALTHY EATING
can prevent or control diabetes
and foster BRAIN HEALTH
Manage Diabetes:
Uncontrolled Diabetes = Brain Harm
Slide37These empty carbs can increases risk of diabetes, hypertension, obesity, gum disease, arterial disease, intestinal and bowel problems. Choose 100% whole grains instead: Beans, quinoa, faro, spelt, brown or wild rice, oats, barley, grits, bran, etc.
Key Message: Limit enriched, bleached,
or refined flour
Slide38Simple sugars and syrups. This includes brown sugar, dextrose, corn sweetener, fructose (as in high-fructose corn syrup), glucose, corn syrup, honey, invert sugar, maltose, lactose, malt syrup, molasses, evaporated cane sugar, raw sugar, and sucrose.
Avoid or Limit Simple Sugar
Slide39Saturated fat. The kind found in meat, poultry skin, full-fat dairy foods, palm oil.Associated with increased bad LDL cholesterol, small intestine and colon cancer risk, as well as your belt size, and clogs arteries fueling the brain!
Limit Saturated Fat
Slide40Trans FatsDefinition
Artificial
trans
fats (or
trans
fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid.
Found in Processed Foods such as:
Fried Foods
Doughnuts
Cookies
Crackers
Muffins
Pies and cakes
Margarine
(harder type)
On food labels, look for “partially hydrogenated oils”
Slide41Fried Foods, many snack foods and commercial desserts at parties and church. Children deserve better.Trans fats have no nutritional value and drastically increase LDL (lousy) cholesterol, the risk of cardiovascular disease, colon cancer, and death.
How Many Know Schools, Religious or Work Settings with these options?
Slide42Let’s Look at Healthier Food Options
Slide43Aids in Lipid ManagementImproved cognitive ability
Restores mechanisms that maintain brain homeostasis in traumatic brain injury.
(1)
New Research shows improvement in mood and depression.
1
)
Wu A
,
Ying Z
,
Gomez-Pinilla F.
Omega-3 fatty acids supplementation restores mechanisms that maintain brain homeostasis in traumatic brain injury.
J Neurotrauma.
2007 Oct;24(10):1587-95.
Known Benefits of Omega 3’s
Slide44There are different types of omega-3 fatty acids:
alpha-linolenic acid
eicosapentaenoic acid (EPA)
docosahexaenoic acid (DHA)
Vegetable sources of omega-3 fatty acids are alpha-linolenic acids, but the body partially converts those to EPA and DHA in the liver.
Foods with Omega Three’s
Slide45Plant Based sources include walnuts, avocados, ground flaxseeds, soybeans, canola or olive oil, and fortified products.
Plant Sources of Omega-3’s
This Photo
by Unknown Author is licensed under
CC BY-NC-SA
Slide46Salmon, Pollock, Pickled Herring, and Cod
Studies as mentioned earlier for coronary artery disease prevention(CAD),
removing all animal protein has been shown to reverse CAD
.
Choosing the right kind of fish can limit your intake
environmental toxins: mercury, PBC’s and digoxin,
high in certain species of fish (tuna and sword fish and King Mackerel)
Good News! Fish with high omega-3s are lowest in mercury. Many organizations recommend 4 ounces of a week of these fish but now encourage plant based foods as well.
High Omega 3
Animal Food Sources Promoted
Slide47Diets not consuming foods rich in omega 3’s
should supplement with up to
1000-1500MG/day with EPA and DHA FROM DEEP SEA WILD FISH. Check regular reviews with Consumer Labs for brands.
OR
Vegan brands of DHA/EPA that are algae-derived (these brands typically come in vegan capsules, whereas fish-based brands usually come in
gelatin
capsules.)
Vegans can supplement with Vitamin B12 and/or consume Vitamin 12 fortified soymilk.
Supplements
Slide48Ideas for Institutions
Human Society
Forward Food
Helps Institutional Chefs
Contact:
Karla Dumas, RDN, LDN
Senior Manager, Food & Nutrition
Forward Food
,
A program of The Humane Society of the United States
call
240-620-4969
kdumas@humanesociety.org
Slide49Tofu, Pepper and Onion Scramble
Beyond Meat
Toast with Avocado Spread
Steel cut oats or Wheat berries
Soy Milk
Fresh Berries
I have a dream!
New Breakfast Options at Schools..
Slide50In High Schools
Education on Factory Farming is moving interest to go vegan.
Slide51Protein ComparisonAnimal Protein
Avoid growth hormone & antibiotic injected animals from Factory Farms with overcrowded cages mainly for quick $$
Plant Based Protein
Benefits
Rich in B complex vitamins, calcium, fiber, iron, and does not have cholesterol or saturated fat
Slide52Trending Restaurants
Popeyes Living well menu: Green beans, Corn on cob, Rice and Beans
Bare Burger: Impossible burger made from peas
Examples in Little Rock:
Izzy’s Has an entire Vegan Menu
The Root Cafe
Slide53Menu Planning Be Creative Entice Nutrient Density Nutrient Dense Calories
Breakfast
Rolled or Steel cut Oats
Berries with Soy Milk
Walnuts or Almonds
Or Tofu Scramble
Lunch
Lentil or Bean Soup
Roasted Veggie Wrap or in
Whole Grain Pita
Banana or apple
Water
Non Nutrient Dense Calories
Breakfast
Bagel
Cream Cheese
Fried Egg & Bacon
Coffee, Sugar, cream
Lunch
Ham and Cheese On Roll with mayonnaise
French Fries or Chips
Granola Bar
Soda
Teach Balance Using Plant-based Foods More Often
Low Glycemic Load Meals
include:
Grains high in fiber(at least 5 grams per serving) Use Bean pasta, spelt, quinoa, faro, oats, barley
Add more Plant protein(No saturated fat and cholesterol)
Beans,lentils
, etc.
Colorful vegetables and Fruit
Slide55Focus on Consuming Whole Complex Carbs & Fiber
Get 25-35 grams Dietary Fiber Daily
Both Soluble and Insoluble fiber have benefits
Examples: Edamame Pasta 2oz.=
24 grams protein and 13 grams fiber
1 cup Black Eyed Peas=5 grams fiber, just over 5 grams of protein and less than 1 gram of fat.
Slide56Add Thousands of Phytonutrientsto help our immune system thrive
Phyto
=plant
Slide57KNOW BENEFITS OF PHYTONUTRIENTS
Vision:
Carotenes in mango, carrots, spinach, ore etc.,
Cancer:
Lycopene in tomatoes, grapefruit, watermelons,
etc
,
Heart & Brain Health
: Resveratrol in grapes, berries, peanuts,
etc
,
Immune System & Heart Health
: Anthocyanins in chokeberry, blueberries, broccoli, kale; Antioxidant vitamins like vitamin-A, E, C
Slide582020 Dietary Guidelines
Physicians for Responsible Medicine and the American College of Lifestyle Medicine Recommendations:
Remove Animal Protein and Dairy
Food Navigator Headlines:
“
Stakeholders square up for battle over scope of 2020 Dietary Guidelines for Americans”
Slide59So How Do You Eat Fit & Be Fit?
Slide60Drink WaterUse Filtered or Tap
water instead of in plastic.
Bottle water may have contaminates from plastics that may not be screened
Use BPA free stainless steel cup instead of plastic water bottle- research on plastic contaminating foods and acting as endocrine disruptors-
Recent
DOCUMENTARY: “BAG IT”
Slide61Choose GrainsOver 3 grams Fiber
Whole grain Pasta
Brown, Red or Wild Rice
Quinoa
Oats, Barley
Wheat Berries
Bugler
Beans and lentilsHigher Fiber Cereals: Shredded Wheat, Bran, Joes O’s
Limit refined grains
White Pasta
White Rice
White Noodles
Crackers
Instant Oatmeal
Granola
Cookies
Cake
White bread
Sweetened Cereals
Slide62Consume Adequate Calcium 1000mgages 19-70 ( UK 700mg)
Limit Dairy
Fat free milk or yogurt, 350mg
Non Dairy
Organic Soy or Rice milk fortified with calcium,1 cup 368m
Tofu, firm, prepared with
nigarib
, ½ cup 253mg
Fortified ready-to-eat cereals (various), 1
oz
236-1043 mg
Collard Greens, ½ cup
178 mg
Slide632017 Headlines: Veganism has grown 500% since 2014 in the US
The report, titled
Top Trends in Prepared Foods in 2017
was prepared by research company Global Data and shows the explosion in veganism over the last 3 years.
1924-ADA Founder Lena Cooper was a vegetarian and offered a vegetarian menu in the Sanitarium she worked at!
Slide64Joining the movement
The American College of Cardiology are taking notice and are now recommending a plant-based diet citing up-to-date research showing plant-protein is significantly more heart-healthy than animal protein.
Slide65Other benefits of Plant based Eating—Helps:
THE ENVIRONMENT
STOPS FACTORY FARMING
ACHEIVES SUSTAINABILITY
REDUCES HEALTH RISK
Food Ethics is Complex, a simple solution
EAT
PLANT-BASED.
Not so simple in our society!
Harness Health with a Plant Based Diet
Slide66Stay Healthy, Eat Fit, Be Fit
Slide67Thank You!
London Farmers Market
Linda Arpino, MA,RDN,CDN,FAND
Life Focus Nutrition, LLC
Rye Brook, NY and
Stamford, CT
www.lifefocusnutrition.com
Click Resources for recipes
la@lifefocusnutrition.com