YOUR HEART ON PLANTS
Harvard school of public health doctor of cardiology
Cholesterol levels? Limbo – How low can you go? Neonates are LDL at 30. Adult primates have LDL of 70.
When fasting TC should be less than 150 and LDL less than 70-80.
Cardiac wellness program prevent and reduce disease.
Nothing comes close to the breadth and depth of benefits that this whole foods plant based diet
(WFPBD) provides.
Play badminton daily or ping pong get the blood moving.
How common is heart disease. What are we doing? 43% 12-14 year olds have cholesterol in arteries.
In 2001 2 heart attacks a minute. Number 1 killer of men and women in the US. Highlights the
epidemiological importance of preventing heart disease.
Day in the life of a coronary doctor. He saw 20 patents in hospital and ALL had a disease that was
preventable with plant based diet. The next day a 24 year old had a heart attack.
How common? Look to where it isn’t to get clues. Rural China. Plant based diet and low rate of disease.
When heating more animal protein disease rates get higher.
Toxic western diet. Studies show that when you keep cholesterol below 150 less than 5% heart attack.
Normal artery endothelial cells. “You are as young as your endothelial cells” Not atherosclerosis clogged
arteries causing most heart attacks but the LDL scales. Smoking starts the atherosclerosis process. Then
LDL bad cholesterol burrows into endothelial lining and inflammatory and oxidation weakens
endothelial cells. Oxidative stress weakens the fibrous cap over the LDL which explodes and release the
cholesterol into the artery which clots the artery and heart attack happens.
Ultrasound of a healthy heart beating all periphery moving in and out then a damaged heart beating
where only a portion of it widens in and out the rest of it is dead not moving.
Can eating red meat make you dead meat? Yes.
Gut bacteria: Omnivores eat steak and their body made TMAO which is not our friend and deposits
cholesterol into arteries.
When vegans ate steak they didn’t make the TMAO what’s going on?
Gut bacteria. When we eat a plant based diet we make different bacteria. Why look at steak? Because
carnetine is structurally like choline. Depends on where we get choline – eating plants creates a coat of
armor in stomach. Gut bacteria shift quickly so don’t go back to steak eating just because we vegans
didn’t make TMAO. Our gut bacteria will change to reflect what we are eating.
Circumference of earth is 24K miles. We have 60K miles of blood vessels in our body. No wonder that if
we eat healthfully we treat the whole body. Treat every inch of our body good. One unhealthy meal can
ruin good efforts.
Please don’t smoke.
Healthy eating is the best revenge. 4 traits for health:
Not be obese
Exercise
Not smoke
Healthy diet
When we observe these 4 traits risk of cancer drops by 80%
Axis of evil is Standard American diet (SAD) and lack of physical activity
Plants or burger? Shows a pix of bypass surgery we see someone’s chest cut open and their heart
revealed.
The world is upside down.
Let food be thy medicine
Why don’t we hear about this> Advertising dollars spent by top 8 food chains spent $2.3 billion vs
federal spending on 5 a day (fruits and veggies campaign) $4.9 million. 73 years of advertising time by
food chains vs. o.16 seconds of advertising time for 5 a day campaign
Cites Esselstyns work:
Vegies, fruits grains, beans, lentils, salads.
He’s never seen any prescription or procedure come close to healing arteries like the plant based diet.
When we eat whole foods plant based we bathe the body in a panoply of nutrients offering tons more
benefits than medicine alone
Chest pain improves on diet and prevent procedures.
Compliance matters the more we embrace plant based diet the more shrinking of atherosclerosis: &
PLEASE DON’T SMOKE
Kim Williams is incoming President of American college of Cardiology and he’s a vegan because it Lowers
blood pressure reduces cholesterol and lowers glucose.
Case study: patient at 234 total cholesterol and 140/80 blood pressure. After 3 months cholesterol 148
and blood pressure 126/72
Use WFPBD – antioxidants heal
KALE SCAN
A scan to take a pic of ways that plant based diet can improve arteries
Dementia improved cognitive function
Reduced stroke risk, depression. Skin appearance improved acne reduced ear infections. Obesity high
blood pressure (silent killer) inflammation, diabetes, colon cancer improved sexual vigor osteoporosis
arthritis all improved
60K miles of blood vessels. Lower back pain can be related to blood vessels in back
Dietary animal protein early cancer for rates. 20% casein in diet cancer grew 5% casein cancer shrunk.
Literally turn on and off cancer cells by the animal protein in diet.
Positive changes in gene expression. Maximize health benefits in all age groups
Environmental benefits. Animal agribusiness.
Should we floss? Yes gum disease when inflamed from gums seeps into blood vessels. Invest in yourself
this is key. Please be ambassadors with us. Make your goal happen. Montefiore.org – Dr. Ostfeld
MOVEMENT DR. ESSER
Defining exercise movement of body resulting in the enhancement of body. Movement leisure time
exercise like basketball versus lifestyle exercise activity incorporated into our daily patterns of life. After
dinner constitutional. Forms cardiovascular, strength core stability and balance flexibility and
coordination
Power of exercise: reduces risk of heart disease by 40% obesity by 30-100% stroke by 50% Improve
balance, reduce fall risk. Improve circulation accelerates skin healing improved energy
Reduces risk of depression anxiety add adhd, Alzheimer’s & dementia (by 200%) and improves mental
clarity.
Neural plasticity Arborization. Neurons in brain grow in response to demands we put on them. Don’t
stop challenging self. Don’t put self on a shelf. We have to do it. Takes weeks to see muscle change. But
3 weeks to see changes in neurological. Exercise is respected and wonderful. Oppty to work in healthy
behaviors it goes hand in hand with nutrition motion is lotion. Valuable to women osteoporosis.
Without using body cartilage turns to mush but using it diffuses nutrition into cells.
Exercise should be part of like that improves and sustains health.
Perceived complexion How do I exercise will I enjoy should I hire a trainer heart monitor what kind
GROW GOAls want to eat health and protect my heart. Reality today. Working doubletime. Options safe
neighborhood can I walk have access to a bike. Yoga swim. Make time!
Recommend cardiovascular 150 minutes of moderate exercise per week. Mild level is talk and sing while
walking. Moderate is can talk but not sing. Intense can’t talk. Start mild. 10 minute interval . Just do thru
out week 10 min a day. Resistance training 2-3X per week releases hormones in body produces increase
in muscles. Flexibility 2-3 days per week to improve range of motion and balance
We exercised: pulse arms out in front up and down. Push arms in and out. Pound feet. Reach arms up
high.
Places. Parks gyms, country clubs, lakes oceans your house any and everywhere. Set life up for success.
If refrigerator cupboards have toxic food get it out.
ABE activity bursts everywhere.
Sleep is purely healing value of good sleep is critical.
Equipment: bands bars balls, weights, canoes, kayaks,
Regular exercise lowers aging process at cellular and functional level.
Watch out for radiating nerve pain. Good pain is muscle pain for 1-2 days normal. Moderate labored
breathing.
Nutrition exercise spirituality mental health. Is it too much for me to start walking every day?
Plant based protein makes less dopamine watch forks over knives. Expect body to feel different.
Sunday cooking:
Onion browning over heat in pan no oil. Carmelized onion. Add balsamic vinegar and water.
Salad dressing – 3T vinegar, 2T mustard, 1T maple syrup, and squeeze juice of 1 lemon or 2T hummus
1T mustard 1t ginger 2T vinegar and lemon or orange juice
Kale salad strip kale chop it 1/4C hummus massaged into kale add lime juice acid and hummus
,massaged in then add tomoatoes ½ mango cubed frozen corn yellow pepper cilantro parsley mint
smaller you cut and longer you massage the better.
Lemon and kale open faced sandwich
toasted rye bread 1-2T hummus green onions cilantro lemon zest and cooked kale. Cut slim slices of
lemon includes rind and pulp and quarter add to bread. Place kale on top with lemon pepper .
Kale bruschetta
Whole wheat baguette, cannellini beans I can. 2 garlic cloves tamari 1T top with cooked kale cook more
kale quinoa rice than you need. Cut cherry toms in ½ barely thru lay them on top of kale balsamic glaze
ezola brand
Polenta in a tube, sweet potato same girth tomato same girth. Slice sweet potato and cook medallions
for 40 minutes then add polenta and cook for 20 minutes (bake at 350) then add sliced tomato. Cilantro
lime or basil and lemon mix in processor like a pesto on top of rounds and squirt some glaze.
Cauliflower steaks. Cut cauli in ½ into slices lay them on parchment. Sauce: ½ hummus and ½ nutritional
yeast. Balsamic vinegar, yeast (has sprinkle capacity), spread sauce on cali steaks and bake 30 minutes.
Pizza salad. Baked Pizza crust, no oil tom sauce. Mix into cooked kale add carmelized onions mixed with
hummus then add salad on top
Mint frozen chocolate balls.
food process 1/3 c/ cocao powder 1/3 c almond mile, 1 banana 2 t vanilla ¼ t mint. Oats in bowl mix in
sauce use melon baller to roll into grapenuts cereal. Freeze it but take out 10 min before serving.
SOS salt oil sugar free diet.
Pleasure trap: Alan goldhammmer
Epidemic of obesity dietary excess lupus colitis eczema, diabetes.
If given diagnosis told to take drugs. Guaranteed to never get well and get sick forever and take drugs
forever.
True north health center in Santa Rosa. Water only fasting. Plant based SOS free diet.