Westwood Horizons Internet Cafe
Presents
Part Two of Dr. Dean Ornish's
Open Your Heart Program
www.pmri.org
Preventive Medicine Research Institute
How to Prevent and Reverse Heart Disease with No Drugs and Surgery
The Typical American Diet is:
40 to 50% fat ( mostly saturated fat)
25 to 35% carbohydrate
25% protein
400 to 500 milligrams cholesterol
per day
1. The Reversal Diet:
10%
fat (mostly polyunsaturated or monounsaturated)
70 to 75% carbohydrate
15 to 20% protein
5 milligrams cholesterol per
day
The Summary of Reverse Diet:
-is very low in fat and has almost no cholesterol
-has less than 10% calories from fat, and little of it is saturated
-excludes food in saturated fat (such as avocados, nuts, and seeds)
- is high in fiber
-allows but does not encourage alcohol consumption (less than 2 ounces per day)
-excludes all oils and all animal products except nonfat milk and yogurt
-allows egg whites
- excludes caffeine, other stimulants, and MSG
-allows moderate use of salt and sugar
-is not restricted in calories
2. Exercise
3. Yoga, Meditation, and Breathing techniques
4. Stress management
5. Progressive Relaxation Techniques
7. Directed Visualization Techniques
6.The Healing Heart Visualization
Healing Physical, Emotional and Spiritual
Heart