What do you think?
Rate this book
Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure
Prevent and Reverse Heart Disease challenges conventional cardiology by posing a compelling, revolutionary idea-that we can, in fact, abolish the heart disease epidemic in this country by changing our diets. Drawing on the groundbreaking results of his twenty-year nutritional study, Dr. Caldwell B. Esselstyn, Jr., a former surgeon, researcher, and clinician at the Cleveland Clinic, convincingly argues that a plant-based, oil-free diet can not only prevent and stop the progression of heart disease, but also reverse its effects.
Furthermore, it can eliminate the need for expensive and invasive surgical interventions, such as bypass and stents, no matter how far the disease has progressed. Dr. Esselstyn began his research with a group of patients who joined his study after traditional medical procedures to treat their advanced heart disease had failed. Within months of following a plant-based, oil-free diet, their angina symptoms eased, their cholesterol levels dropped significantly, and they experienced a marked improvement in blood flow to the heart. Twenty years later, the majority of Dr. Esselstyn's patients continue to follow his program and remain heart-attack proof.
Prevent and Reverse Heart Disease explains the science behind these dramatic results, and offers readers the same simple, nutrition-based plan that has changed the lives of his patients forever. In addition, Dr. Esselstyn provides more than 150 delicious recipes that he and his wife, Ann Crile Esselstyn, have enjoyed for years and used with their patients. Clearly written and backed by irrefutable scientific evidence, startling photos of angiograms, and inspiring personal stories, Prevent and Reverse Heart Disease will empower readers to take charge of their heart health. It is a powerful call for a paradigm shift in heart-disease therapy.
Furthermore, it can eliminate the need for expensive and invasive surgical interventions, such as bypass and stents, no matter how far the disease has progressed. Dr. Esselstyn began his research with a group of patients who joined his study after traditional medical procedures to treat their advanced heart disease had failed. Within months of following a plant-based, oil-free diet, their angina symptoms eased, their cholesterol levels dropped significantly, and they experienced a marked improvement in blood flow to the heart. Twenty years later, the majority of Dr. Esselstyn's patients continue to follow his program and remain heart-attack proof.
Prevent and Reverse Heart Disease explains the science behind these dramatic results, and offers readers the same simple, nutrition-based plan that has changed the lives of his patients forever. In addition, Dr. Esselstyn provides more than 150 delicious recipes that he and his wife, Ann Crile Esselstyn, have enjoyed for years and used with their patients. Clearly written and backed by irrefutable scientific evidence, startling photos of angiograms, and inspiring personal stories, Prevent and Reverse Heart Disease will empower readers to take charge of their heart health. It is a powerful call for a paradigm shift in heart-disease therapy.
320 pages, Hardcover
First published February 1, 2007
About the author
Caldwell B. Esselstyn Jr.
15 books101 followersCaldwell Blakeman Esselstyn Jr is an American plant-based physician, author and former Olympic rowing champion.
Dr. Esselstyn was trained as a surgeon at the Cleveland Clinic and at St. George's Hospital in London. Dr. Esselstyn has been associated with the Cleveland Clinic since 1968. During that time, he has served as President of the Staff and as a member of the Board of Governors. He chaired the Clinic's Breast Cancer Task Force and headed its Section of Thyroid and Parathyroid Surgery. In 1995 he published his benchmark long-term nutritional research on arresting and reversing coronary artery disease in severely ill patients. That same study was updated at 12 years and reviewed beyond twenty years in his book, Prevent and Reverse Heart Disease, making it one of the longest longitudinal studies of its type. Dr. Esselstyn presently directs the Cardiovascular Disease Prevention and Reversal Program at The Cleveland Clinic Wellness Institute.
Dr. Esselstyn was trained as a surgeon at the Cleveland Clinic and at St. George's Hospital in London. Dr. Esselstyn has been associated with the Cleveland Clinic since 1968. During that time, he has served as President of the Staff and as a member of the Board of Governors. He chaired the Clinic's Breast Cancer Task Force and headed its Section of Thyroid and Parathyroid Surgery. In 1995 he published his benchmark long-term nutritional research on arresting and reversing coronary artery disease in severely ill patients. That same study was updated at 12 years and reviewed beyond twenty years in his book, Prevent and Reverse Heart Disease, making it one of the longest longitudinal studies of its type. Dr. Esselstyn presently directs the Cardiovascular Disease Prevention and Reversal Program at The Cleveland Clinic Wellness Institute.
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 30 of 288 reviews
January 17, 2012
In November I travelled to Georgia to visit my daughter. While there we had dinner with one of Morgan’s friends and her mom. During dinner this lovely, lean woman described the “diet” she had been following for the past 6 months. She described it as “the Bill Clinton diet” and said she had learned about it from a book written by a doctor named Esselstyn. She described the plan, in a nutshell, as no meat (nothing with a face, nothing with a mother), no dairy, and no oil – not even “healthy” oils. That all sounded pretty drastic to me – and definitely way out of the mainstream. I should admit here that I’ve probably read nearly every diet book known to mankind and followed most of them with short-term good results, and long-term zero (and that’s putting it charitably) results.
I asked this woman what had motivated her to take on such an unappealing eating regime. She described her health concerns – scary racing heartbeat episodes that came on with no warning and lasted for minutes, her husband’s early stages of angina. In short, she had been worried she was facing heart disease and did not want to go down the drug route – and she was scared.
Her results in 6 months? No more racing heartbeat episodes. She thought she might lose 15 pounds, but actually lost about 25. Looking at her at the start, you would not have seen the 15 pounds she thought she could lose. Her husband also lost weight and his angina pain went away. She said if she is ever tempted to veer from the routine, she remembers how she felt when her heart took flight.
I began thinking about how my heart seems to occasionally flutter in my chest. How a couple weeks before last Christmas (2010) I woke with pain in my chest and asked my husband to take me to the hospital – it turned out to be a false alarm and I told no one about it – not my mom, not my kids, not my friends. But I continue to notice those fluttering episodes. I thought about struggling with the same 30 pounds of extra weight continually, never ceasingly. I thought about the heart disease in my family. Then, waiting in the airport, I downloaded Esselstyn’s book onto my kindle and read it all on the cross-country flight home.
Low-carb eating programs have been my diet of choice over the past several years. I usually lose a good amount of weight during the first week, and fall off them during the second week. By then, the thought of another egg for breakfast usually makes me nauseous. As I read Prevent and Reverse Heart Disease on that airplane ride home an almost sick feeling in my stomach began. The eating plan proscribed by Esselstyn is diametrically opposed to how I have been eating my whole life, and especially in the last decades. What’s good: starch, whole grains and lots of them, vegetables, fruits (but not high fat ones, and not high protein ones); what’s bad: all animal protein, all dairy, all added oils, excess protein of any kind, excess fat of any kind.
Why would one choose to eat like this? Esselstyn’s study – as fully explained in his book – shows the reversal of heart disease so advanced that patients were sent home to die; there was nothing more traditional medicine could do for them. Simply through a change in diet, even this lethal level of heart disease was reversed. His is the longest running study of its kind, ever. His findings are based on scientific, peer-reviewed study. It is not anecdotal.
I decided to get my cholesterol tested. Esselstyn says that with total cholesterol below 150, you will NOT have or get heart disease. I found an on-line process for obtaining a cholesterol test and within the week had my results: 257. I couldn’t believe it was that high; I just couldn’t believe it. Had that number come back close to 150, I probably would have written this vegan, no-oil thing off as extreme and unnecessary, but that was not to be. I’ll be recording my journey via my blog – category “Vegan and Oil-free” at "theeconomom dot com."
I asked this woman what had motivated her to take on such an unappealing eating regime. She described her health concerns – scary racing heartbeat episodes that came on with no warning and lasted for minutes, her husband’s early stages of angina. In short, she had been worried she was facing heart disease and did not want to go down the drug route – and she was scared.
Her results in 6 months? No more racing heartbeat episodes. She thought she might lose 15 pounds, but actually lost about 25. Looking at her at the start, you would not have seen the 15 pounds she thought she could lose. Her husband also lost weight and his angina pain went away. She said if she is ever tempted to veer from the routine, she remembers how she felt when her heart took flight.
I began thinking about how my heart seems to occasionally flutter in my chest. How a couple weeks before last Christmas (2010) I woke with pain in my chest and asked my husband to take me to the hospital – it turned out to be a false alarm and I told no one about it – not my mom, not my kids, not my friends. But I continue to notice those fluttering episodes. I thought about struggling with the same 30 pounds of extra weight continually, never ceasingly. I thought about the heart disease in my family. Then, waiting in the airport, I downloaded Esselstyn’s book onto my kindle and read it all on the cross-country flight home.
Low-carb eating programs have been my diet of choice over the past several years. I usually lose a good amount of weight during the first week, and fall off them during the second week. By then, the thought of another egg for breakfast usually makes me nauseous. As I read Prevent and Reverse Heart Disease on that airplane ride home an almost sick feeling in my stomach began. The eating plan proscribed by Esselstyn is diametrically opposed to how I have been eating my whole life, and especially in the last decades. What’s good: starch, whole grains and lots of them, vegetables, fruits (but not high fat ones, and not high protein ones); what’s bad: all animal protein, all dairy, all added oils, excess protein of any kind, excess fat of any kind.
Why would one choose to eat like this? Esselstyn’s study – as fully explained in his book – shows the reversal of heart disease so advanced that patients were sent home to die; there was nothing more traditional medicine could do for them. Simply through a change in diet, even this lethal level of heart disease was reversed. His is the longest running study of its kind, ever. His findings are based on scientific, peer-reviewed study. It is not anecdotal.
I decided to get my cholesterol tested. Esselstyn says that with total cholesterol below 150, you will NOT have or get heart disease. I found an on-line process for obtaining a cholesterol test and within the week had my results: 257. I couldn’t believe it was that high; I just couldn’t believe it. Had that number come back close to 150, I probably would have written this vegan, no-oil thing off as extreme and unnecessary, but that was not to be. I’ll be recording my journey via my blog – category “Vegan and Oil-free” at "theeconomom dot com."
September 21, 2011
This ball got rolling when I saw "The Last Heart Attack" on CNN. My dad had just had heart surgery, so I was looking for something to help him, and to help me to avoid the same outcome. When I watched the CNN special and saw the amazing things a plant-based diet was doing for President Clinton, and the others that were highlighted, I knew I had to do some more research. I looked up Dr. Esselstyn's book, and immediately downloaded it to my Kindle. The electronic pages blurred by as I read about the proven benefits of a plant-based diet. The information was so convincing, that I didn't even wait until I had finished the book to begin my new food adventure. I have now been following Dr. Esselstyn's dietary suggestions for nearly two weeks. I'm eating delicious plant-based meals, so I haven't even craved meat, and at last check (a few days ago) I have already lost 8 pounds. I wish everyone I love would read and carefully consider what Dr. Esselstyn has to say. Then, after all my loved ones are done, everyone else should join us.
May 14, 2013
At 58 years of age, I had emergency stents inserted into a
main artery leading to my heart. Shocked, because as a vegetarian we
all thought I was healthy in spite of family history with
heart issues.
I found this book when I saw an interview with Dr. Esselstyn and
Bill Clinton. I quickly found out all I had been doing wrong.
Reading this book, I realized I didn't have a death sentence. That was 3 years ago and I haven't even had a twinge of angina.
I highly recommend this book to anyone with family history of
heart disease, for anyone as a preventative, and to anyone
who has been told by their physician there is nothing else
that can be done.
You will not regret it!
main artery leading to my heart. Shocked, because as a vegetarian we
all thought I was healthy in spite of family history with
heart issues.
I found this book when I saw an interview with Dr. Esselstyn and
Bill Clinton. I quickly found out all I had been doing wrong.
Reading this book, I realized I didn't have a death sentence. That was 3 years ago and I haven't even had a twinge of angina.
I highly recommend this book to anyone with family history of
heart disease, for anyone as a preventative, and to anyone
who has been told by their physician there is nothing else
that can be done.
You will not regret it!
September 17, 2023
Like many readers, I have a personal reason for picking up this book. A couple of years ago, my boyfriend had a heart attack at the alarmingly young age of 43. He wasn't your obvious heart attack risk – he's a healthy weight, fit, active, doesn't smoke or drink, and his diet, while fairly standard American, isn't noticeably unhealthy, and a lot healthier than plenty of other Americans. The guy does triathlons, for chrissake! How can someone this healthy suddenly have a heart attack?
Naturally, after this life-changing event, he made some changes. Now, I'm a long-time vegetarian, and I'm familiar in a general way with the science that has been overwhelmingly showing us for years that eating animal products isn't good for you. So I was disturbed to see that one way he was “improving” his diet was the addition of frequent platefuls of turkey and chicken sausage. I knew if anything, he needed to be eating less meat, and here he was seemingly eating more. Enter “Santa,” who left a copy of this book in his stocking. I honestly didn't know if he'd even read it, but he did, and then so did I. And here we both are, about to adopt a fat-free vegan diet, so that (a) BF can avoid a second heart attack, (b) I can avoid a first heart attack (I'm less worried because I don't have the family history of heart disease that he does), and (c) I'm also hoping, as Dr. E all but promised, that I'll lose some weight without having to count calories.
I honestly didn't expect it to be as convincing as it was, even primed as I was on the science. I went in thinking, “Okay, but I'm doing this to support BF, and I'll do it like 80%... let's call it Bronze Level (for those of you who remember The Zone days).” But Dr. E, known as Essy, quickly convinced me that there is no doing this halfway – not if you want to have near-total confidence that a heart attack or stroke will NOT be in your future.
Even if you’re not primed to get on board and you remain deeply skeptical of the idea that animal products and added fat are literally killing us, it’s hard to argue with results. Over and over, people with advanced heart disease saw their angina disappear, their artery function return, their health dramatically improve… not over years or months, but often in weeks. And there’s not even an exercise component to Essy’s program, nor does he make his patients give up alcohol, sugar, or caffeine. He knows he's already asking a lot. All they had to do was stop putting the things that are the root cause of CVD into their mouths: in a nutshell, animal products and fat.
BF and I both went through an emotional process not unlike the stages of grief reading this book:
Skepticism: “I'll at least put the information in front of him...”
Shock: “Oh shit, this is more convincing than I thought it would be.”
Mourning: “Wuuut, no nuts or olive oil??”
Bargaining: “We'll try it for three months. Maybe I can do like 80% and still eat what I want on the weekends.”
More shock: “Nope, there is no 80% or even 90%.”
Fear: “Oh god, the amount of cooking and the dirty dishes I see in my future if we do this. How does anyone without a stay-at-home spouse do this?”
Steeling one's psyche: “Tell yourself that apple looks delicious and enticing. Now repeat it.”
Coping: “Well I already know how to eat meat-free so that's something, and he already doesn't eat dairy.”
Confusion: “Damn, avocado was already my go-to cheese sub. And WTF am I gonna put in my coffee?”
Defiance: You can't take chocolate! The EMTs will have to pry my good-quality dark chocolate from my dying hands as they load me into the ambulance!”
Seeking support: “Well, doing it together should help a lot.”
Looking for silver linings: “Essy says I'll lose weight.”
One of the big paradigm shifts inherent in this book is that it makes the case that we've been looking at cardiovascular disease (CVD) all wrong, by treating it like just one of the hazards of living, and assuming all you can do is manage your risk. And assuming that if you make certain moderate changes that are known to lower your risk and are socially acceptable, like eating fish and skinless chicken breast instead of steak and bacon, and exercising three times a week, and using olive oil instead of butter, that's not only good enough, but it's literally all you can do. Essy is here to tell you it's not only NOT all you can do, it's barely even effective, and you don't have to and shouldn't settle for simply lowering your risk by a paltry 25%. Instead of being happy that you lowered your risk, Essy thinks you should be asking, "Why the hell am I even at risk in the first place?" Death by heart attack or stroke is virtually unheard of in some other parts of the world, and when people from those countries start living and eating the way we do, their rates of CVD deaths start to look just like ours. So it's not inevitable, and it's not necessarily your genetic legacy.
Here's one tidbit you may appreciate in a backhanded sort of way: Essy blasts and outright ridicules the very idea of cutting the skin off your chicken breast and cooking it in a tiny amount of olive oil, and thinking you've made great strides in protecting your health. If you're going to eat the chicken at all, you may as well have the skin too if that makes you happy, because you're not making a fucking difference. If you really want to prevent CVD or reverse it if you already have it, you need to throw out the chicken AND the olive oil and eat some brown rice and lentils.
He throws out some shocking statistics, too, on who really has CVD. My fit, non-smoking, exercising BF thought he didn't have CVD... until one day he had a heart attack. CVD is implicated in 1/3 of all American deaths. And if you look at men only, that ratio is closer to 1/2. And according to Essy, an appalling 70% of American youths have early signs of CVD. So don't be so quick to think this doesn't apply to you. Tomorrow may be the day you find out the hard way that it really DOES apply to you. And a sudden heart attack is a doozie of a way to learn you were wrong.
Although the book is officially 307 pages, the “reading” part is only 126 pages, and it goes by fast. You can easily read it in a day or two, or even just a couple of hours if you have time. The rest is the recipes. It's in essence a really simple diet plan, and the plan consists basically of, “Eat anything you want, as much as you want, as long as it contains no animal products, no refined grains, and no fat.” Sounds simple, right? Until you start checking the ingredients of virtually every processed food and finding out they're pretty much all verboten.
Back in my Weight Watchers days, I spent a little time doing the plan called Core, which is a little like this plan in the sense that every processed food is off the table, and three weeks of it was all I could take, not because the food wasn't good, but because it ran me ragged with cooking and washing dishes. I can't help noticing that after spending most of the book's text explaining the science to us, Essy cheerfully and casually turns the actual nuts and bolts of implementing this labor-heavy plan over to... his wife. I also can't help noticing that the overwhelming majority of his patients are middle-age or older males, and I'm guessing many if not most of them have wives who are in charge of feeding the entire household. How fucking privileged of him. “Yes, you can do this! Just have your unpaid personal chef do all the meal planning, grocery shopping, cooking and cleanup, and eat what she puts in front of you! And you and your thrall will both live happily ever after!” It sounds like if we're going to this, I need to get a wife. Oh shit, I AM the wife!
Some reactions I suspect you may have, and my responses:
But modern medicine can fix heart disease. No, it clearly can't. If modern medicine could fix heart disease, we wouldn't still be dying from it in droves. It wouldn't be the top killer of American men and women. All modern medicine can do is provide some short-term symptomatic relief – and that's assuming you survive your first heart attack, which is a major hurdle. Stents and statins and surgeries can't reverse the disease itself, or even stop it. All they can do is slow it. Even people on today's incredibly effective cholesterol-lowering statins are still dying of heart attacks, because they're still loading their bodies with the things that damage their blood vessels. They die at lower rates, but they still get sicker and die.
But olive is heart healthy! The Mediterranean Study proved it. No, what the Mediterranean Study proved is that olive oil is less unhealthy than most of the other fats Americans typically eat. If Essy is right, then calling it healthy is like calling arsenic healthy compared to cyanide – it kills you more slowly. But it's still bad for you. Subjects who participated in the Mediterranean Study still died of heart attacks – they just died at lower rates. So if simply lowering your risk is good enough for you, and you're okay with having a chance of dying of a heart attack that's still significantly above zero (and why are you okay with that??), then by all means, do the Mediterranean Diet. But if you want to virtually eliminate the risk, the Mediterranean Diet is still much too high-fat and contains too many animal products to truly protect you from CVD.
But you NEED fat in your diet! Yes, you do. If you read the book, you’ll know that while it is extremely low fat, it’s not totally fat free. It’s totally free of ADDED fat and naturally high-fat foods. The resulting diet of grains, legumes, vegetables and fruits naturally contains enough fat to get to the target range of about 10% of calories from fat.
But this diet is too extreme! And having someone crack your chest open is not? Ooooookay, then...
But seriously, I get it. I'm already a vegetarian who gave up meat years ago and is already open to the idea of a vegan diet, and it seems extreme even to me. It's one thing to give up all animal products (which I've tried a few times before and failed at), but then eliminating all the fat on top of that and eating a totally fat-free vegan diet – it's downright daunting even to someone who's totally on board with the science. And on top of everything else, I'm allergic to wheat, too! But I am looking forward to the very real chance that I'll lose weight without having to count calories.
I'd rather die happy eating a bacon cheeseburger. Then go die. I'm not stopping you....
But seriously, you say that now, while the idea of dying of a heart attack is nothing but a distant hypothetical, but I can tell you from the experience of someone I know and love who actually had a heart attack, that once you've survived one, shit gets real, and that little voice that says, “I want to live,” gets a LOT louder. Things that once seemed too distasteful to even contemplate start to seem more reasonable. Are you sure you want to wait for your first heart attack to find out how loud your “I want to live” voice can get? Because that first heart attack may not give you a second chance.
This isn’t sustainable. People can’t do this for the rest of their lives. Fine, don't do it, and see how long the rest of your life actually is...
But seriously, you’re assuming you have a long life ahead of you, and you’re adding up the perceived misery of not eating meat or cheese or eggs or oil for the next 40-odd years and asking if it outweighs the benefit. But the thing is, CVD is a silent killer. You don’t know if the heart attack or stroke that kills you will come tomorrow or 30 years from now, or if cancer or a drunk driver will get you instead. BF thought he had a long time, and then one day his heart told him he really didn't. If you knew with certainty that you were going to have a heart attack in six months, would you feel differently about trying a radical diet for six months to stop it from happening? If the “rest of your life” is only six more months, then it’s not that big a commitment, is it? And if you already have overt CVD, it doesn’t take long to know if it’s working. Essy asks his patients to give it 90 days – that’s enough time for your body to get over the cravings for the fat that it’s used to, and more than enough time to see cholesterol plummet, angina disappear, and artery function rebound. So the question isn’t, “Can I do this for the rest of my life?” but, “Can I do this for 90 days?”
But... carbs! Carbs or heart attacks. Pick your poison. You'll make a beautiful slim corpse.
UPDATE: Fast-forward ten months. We spent about four months easing into the plan and adapting our diet one month at a time, and we've been "on" since about June 2019. BF, the cardiac patient, has been at probably about 90% compliance, his main "cheats" being that he never really gave up almond butter or avocados. He's thriving, fitter than perhaps he's ever been in his adult life, and passed his last cardiac exam with flying colors. He says he feels comfortable continuing on.
I, on the other hand, have been at about 75% compliance, am 20 pounds heavier and tired all the time, and am increasingly falling back on dairy, eggs, and fat-containing foods. So it's clear that different people respond in different ways. My experiment with it has not been a success for me personally, but it seems to be working very well for him, and that's the most important thing in my mind - keeping him from having a second heart attack. I'll be trying some new things in 2020, but I still plan to eat "mostly fat free vegan" with him at home.
Naturally, after this life-changing event, he made some changes. Now, I'm a long-time vegetarian, and I'm familiar in a general way with the science that has been overwhelmingly showing us for years that eating animal products isn't good for you. So I was disturbed to see that one way he was “improving” his diet was the addition of frequent platefuls of turkey and chicken sausage. I knew if anything, he needed to be eating less meat, and here he was seemingly eating more. Enter “Santa,” who left a copy of this book in his stocking. I honestly didn't know if he'd even read it, but he did, and then so did I. And here we both are, about to adopt a fat-free vegan diet, so that (a) BF can avoid a second heart attack, (b) I can avoid a first heart attack (I'm less worried because I don't have the family history of heart disease that he does), and (c) I'm also hoping, as Dr. E all but promised, that I'll lose some weight without having to count calories.
I honestly didn't expect it to be as convincing as it was, even primed as I was on the science. I went in thinking, “Okay, but I'm doing this to support BF, and I'll do it like 80%... let's call it Bronze Level (for those of you who remember The Zone days).” But Dr. E, known as Essy, quickly convinced me that there is no doing this halfway – not if you want to have near-total confidence that a heart attack or stroke will NOT be in your future.
Even if you’re not primed to get on board and you remain deeply skeptical of the idea that animal products and added fat are literally killing us, it’s hard to argue with results. Over and over, people with advanced heart disease saw their angina disappear, their artery function return, their health dramatically improve… not over years or months, but often in weeks. And there’s not even an exercise component to Essy’s program, nor does he make his patients give up alcohol, sugar, or caffeine. He knows he's already asking a lot. All they had to do was stop putting the things that are the root cause of CVD into their mouths: in a nutshell, animal products and fat.
BF and I both went through an emotional process not unlike the stages of grief reading this book:
Skepticism: “I'll at least put the information in front of him...”
Shock: “Oh shit, this is more convincing than I thought it would be.”
Mourning: “Wuuut, no nuts or olive oil??”
Bargaining: “We'll try it for three months. Maybe I can do like 80% and still eat what I want on the weekends.”
More shock: “Nope, there is no 80% or even 90%.”
Fear: “Oh god, the amount of cooking and the dirty dishes I see in my future if we do this. How does anyone without a stay-at-home spouse do this?”
Steeling one's psyche: “Tell yourself that apple looks delicious and enticing. Now repeat it.”
Coping: “Well I already know how to eat meat-free so that's something, and he already doesn't eat dairy.”
Confusion: “Damn, avocado was already my go-to cheese sub. And WTF am I gonna put in my coffee?”
Defiance: You can't take chocolate! The EMTs will have to pry my good-quality dark chocolate from my dying hands as they load me into the ambulance!”
Seeking support: “Well, doing it together should help a lot.”
Looking for silver linings: “Essy says I'll lose weight.”
One of the big paradigm shifts inherent in this book is that it makes the case that we've been looking at cardiovascular disease (CVD) all wrong, by treating it like just one of the hazards of living, and assuming all you can do is manage your risk. And assuming that if you make certain moderate changes that are known to lower your risk and are socially acceptable, like eating fish and skinless chicken breast instead of steak and bacon, and exercising three times a week, and using olive oil instead of butter, that's not only good enough, but it's literally all you can do. Essy is here to tell you it's not only NOT all you can do, it's barely even effective, and you don't have to and shouldn't settle for simply lowering your risk by a paltry 25%. Instead of being happy that you lowered your risk, Essy thinks you should be asking, "Why the hell am I even at risk in the first place?" Death by heart attack or stroke is virtually unheard of in some other parts of the world, and when people from those countries start living and eating the way we do, their rates of CVD deaths start to look just like ours. So it's not inevitable, and it's not necessarily your genetic legacy.
Here's one tidbit you may appreciate in a backhanded sort of way: Essy blasts and outright ridicules the very idea of cutting the skin off your chicken breast and cooking it in a tiny amount of olive oil, and thinking you've made great strides in protecting your health. If you're going to eat the chicken at all, you may as well have the skin too if that makes you happy, because you're not making a fucking difference. If you really want to prevent CVD or reverse it if you already have it, you need to throw out the chicken AND the olive oil and eat some brown rice and lentils.
He throws out some shocking statistics, too, on who really has CVD. My fit, non-smoking, exercising BF thought he didn't have CVD... until one day he had a heart attack. CVD is implicated in 1/3 of all American deaths. And if you look at men only, that ratio is closer to 1/2. And according to Essy, an appalling 70% of American youths have early signs of CVD. So don't be so quick to think this doesn't apply to you. Tomorrow may be the day you find out the hard way that it really DOES apply to you. And a sudden heart attack is a doozie of a way to learn you were wrong.
Although the book is officially 307 pages, the “reading” part is only 126 pages, and it goes by fast. You can easily read it in a day or two, or even just a couple of hours if you have time. The rest is the recipes. It's in essence a really simple diet plan, and the plan consists basically of, “Eat anything you want, as much as you want, as long as it contains no animal products, no refined grains, and no fat.” Sounds simple, right? Until you start checking the ingredients of virtually every processed food and finding out they're pretty much all verboten.
Back in my Weight Watchers days, I spent a little time doing the plan called Core, which is a little like this plan in the sense that every processed food is off the table, and three weeks of it was all I could take, not because the food wasn't good, but because it ran me ragged with cooking and washing dishes. I can't help noticing that after spending most of the book's text explaining the science to us, Essy cheerfully and casually turns the actual nuts and bolts of implementing this labor-heavy plan over to... his wife. I also can't help noticing that the overwhelming majority of his patients are middle-age or older males, and I'm guessing many if not most of them have wives who are in charge of feeding the entire household. How fucking privileged of him. “Yes, you can do this! Just have your unpaid personal chef do all the meal planning, grocery shopping, cooking and cleanup, and eat what she puts in front of you! And you and your thrall will both live happily ever after!” It sounds like if we're going to this, I need to get a wife. Oh shit, I AM the wife!
Some reactions I suspect you may have, and my responses:
But modern medicine can fix heart disease. No, it clearly can't. If modern medicine could fix heart disease, we wouldn't still be dying from it in droves. It wouldn't be the top killer of American men and women. All modern medicine can do is provide some short-term symptomatic relief – and that's assuming you survive your first heart attack, which is a major hurdle. Stents and statins and surgeries can't reverse the disease itself, or even stop it. All they can do is slow it. Even people on today's incredibly effective cholesterol-lowering statins are still dying of heart attacks, because they're still loading their bodies with the things that damage their blood vessels. They die at lower rates, but they still get sicker and die.
But olive is heart healthy! The Mediterranean Study proved it. No, what the Mediterranean Study proved is that olive oil is less unhealthy than most of the other fats Americans typically eat. If Essy is right, then calling it healthy is like calling arsenic healthy compared to cyanide – it kills you more slowly. But it's still bad for you. Subjects who participated in the Mediterranean Study still died of heart attacks – they just died at lower rates. So if simply lowering your risk is good enough for you, and you're okay with having a chance of dying of a heart attack that's still significantly above zero (and why are you okay with that??), then by all means, do the Mediterranean Diet. But if you want to virtually eliminate the risk, the Mediterranean Diet is still much too high-fat and contains too many animal products to truly protect you from CVD.
But you NEED fat in your diet! Yes, you do. If you read the book, you’ll know that while it is extremely low fat, it’s not totally fat free. It’s totally free of ADDED fat and naturally high-fat foods. The resulting diet of grains, legumes, vegetables and fruits naturally contains enough fat to get to the target range of about 10% of calories from fat.
But this diet is too extreme! And having someone crack your chest open is not? Ooooookay, then...
But seriously, I get it. I'm already a vegetarian who gave up meat years ago and is already open to the idea of a vegan diet, and it seems extreme even to me. It's one thing to give up all animal products (which I've tried a few times before and failed at), but then eliminating all the fat on top of that and eating a totally fat-free vegan diet – it's downright daunting even to someone who's totally on board with the science. And on top of everything else, I'm allergic to wheat, too! But I am looking forward to the very real chance that I'll lose weight without having to count calories.
I'd rather die happy eating a bacon cheeseburger. Then go die. I'm not stopping you....
But seriously, you say that now, while the idea of dying of a heart attack is nothing but a distant hypothetical, but I can tell you from the experience of someone I know and love who actually had a heart attack, that once you've survived one, shit gets real, and that little voice that says, “I want to live,” gets a LOT louder. Things that once seemed too distasteful to even contemplate start to seem more reasonable. Are you sure you want to wait for your first heart attack to find out how loud your “I want to live” voice can get? Because that first heart attack may not give you a second chance.
This isn’t sustainable. People can’t do this for the rest of their lives. Fine, don't do it, and see how long the rest of your life actually is...
But seriously, you’re assuming you have a long life ahead of you, and you’re adding up the perceived misery of not eating meat or cheese or eggs or oil for the next 40-odd years and asking if it outweighs the benefit. But the thing is, CVD is a silent killer. You don’t know if the heart attack or stroke that kills you will come tomorrow or 30 years from now, or if cancer or a drunk driver will get you instead. BF thought he had a long time, and then one day his heart told him he really didn't. If you knew with certainty that you were going to have a heart attack in six months, would you feel differently about trying a radical diet for six months to stop it from happening? If the “rest of your life” is only six more months, then it’s not that big a commitment, is it? And if you already have overt CVD, it doesn’t take long to know if it’s working. Essy asks his patients to give it 90 days – that’s enough time for your body to get over the cravings for the fat that it’s used to, and more than enough time to see cholesterol plummet, angina disappear, and artery function rebound. So the question isn’t, “Can I do this for the rest of my life?” but, “Can I do this for 90 days?”
But... carbs! Carbs or heart attacks. Pick your poison. You'll make a beautiful slim corpse.
UPDATE: Fast-forward ten months. We spent about four months easing into the plan and adapting our diet one month at a time, and we've been "on" since about June 2019. BF, the cardiac patient, has been at probably about 90% compliance, his main "cheats" being that he never really gave up almond butter or avocados. He's thriving, fitter than perhaps he's ever been in his adult life, and passed his last cardiac exam with flying colors. He says he feels comfortable continuing on.
I, on the other hand, have been at about 75% compliance, am 20 pounds heavier and tired all the time, and am increasingly falling back on dairy, eggs, and fat-containing foods. So it's clear that different people respond in different ways. My experiment with it has not been a success for me personally, but it seems to be working very well for him, and that's the most important thing in my mind - keeping him from having a second heart attack. I'll be trying some new things in 2020, but I still plan to eat "mostly fat free vegan" with him at home.
Read
April 28, 2008Dr. Esselstyn gives a lot of information about his group of 23 cardiac patients who had no more hope with the surgical medical community who came to him for his nutrition program which advocates NO fat--not even the so-called "healthy fats"- olive or canola oils, NO animal products, and lots of vegetables, some fruits, and lots of whole grains on a daily basis. The book includes about 150 pages of recipes starting with breakfast and moving on through the day. The ones we have tried so far have sounded weird but ended up being quite tasty. One does have to get over a salt addiction, however!
Worth reading and trying to integrate. He advocates no more than 10 percent of daily calories coming from fats and no more. In short order patients lowered their total blood cholesterol to under 150 mg/dL and their LDL (lousy cholesterol) to under 80 mg/dL on his plan. We are trying it in our family and hoping for the best.
Dr. Esselstyn tells us that we need to be in control of our eating and thereby our health rather than mindlessly turning it over to the medical and food industries. He also says that we have to get out of our minds and vocabularies the words: "Just this once!" or "Just a little bit won't hurt!" He says it does. Within two weeks of stopping all fats, oils, animal products he states that our craving for them will vanish. I have 'gone off' sugar a few times and find the same thing to be the case with sweet stuff. Bite the bullet and cut it totally out and pretty soon you have no more interest in it. Tell your friends you are doing this program and they will be kind enough not to offer you foods you choose not to eat.
Worth reading and trying to integrate. He advocates no more than 10 percent of daily calories coming from fats and no more. In short order patients lowered their total blood cholesterol to under 150 mg/dL and their LDL (lousy cholesterol) to under 80 mg/dL on his plan. We are trying it in our family and hoping for the best.
Dr. Esselstyn tells us that we need to be in control of our eating and thereby our health rather than mindlessly turning it over to the medical and food industries. He also says that we have to get out of our minds and vocabularies the words: "Just this once!" or "Just a little bit won't hurt!" He says it does. Within two weeks of stopping all fats, oils, animal products he states that our craving for them will vanish. I have 'gone off' sugar a few times and find the same thing to be the case with sweet stuff. Bite the bullet and cut it totally out and pretty soon you have no more interest in it. Tell your friends you are doing this program and they will be kind enough not to offer you foods you choose not to eat.
September 14, 2011
I purchased this book after watching Dr. Sanjay Gupta's special on CNN entitled "The Last Heart Attack." Dr. Esselstyn, although not a cardiologist, has been doing research regarding plant based diets and the prevention, arrestment, and in some cases reversal of heart disease. He has stories of some of his patients who had had heart attacks, and either were not candidates for surgical intervention or chose to try his diet instead. All of his patients, after only a few weeks on his plant based diet, saw their symptoms of angina/chest pain stop usually with a week or two. They also went back for follow-up stress tests which came back normal, and most saw a shrinkage if not total reversal of the blockages in their arteries. In this book he quotes Dr. Dean Ornish who wrote "The China Syndrome" as saying: "I don't understand why asking pople to eat a well-balanced vegetarian diet is considered drastic, while it is medically conservative to cut people open."
This book gives me a lot to think about. I've been flirting with the idea of veganism, but I'm not sure I can stick with it, but the results seen by Dr. Esselstyn are an extraordinary push in that direction.
If you have ever thought about the effects of diet on your health, if you have heart disease or any other ailment, I recommend you read this book and make you own decision about it.
This book gives me a lot to think about. I've been flirting with the idea of veganism, but I'm not sure I can stick with it, but the results seen by Dr. Esselstyn are an extraordinary push in that direction.
If you have ever thought about the effects of diet on your health, if you have heart disease or any other ailment, I recommend you read this book and make you own decision about it.
March 5, 2016
This book plain and simple saved my life! Both my husband and I LOVE eating this way - I won't say it was easy and to be honest at times I wondered if I could do it but now it is our lifestyle. While I wasn't anywhere near to the patients spoken about in the book, this is a very pro-active thing we have changed. The other BONUS is that I have had chronic binge disorder for decades (probably since age 9 and I am now a couple months shy of 57) - that is gone. I had tried every diet (none work by the way), counselling, read every book, laws of attraction (with I LOVE otherwise in my life) and endless other things but could never take care of the eating (I ate for fun, bordem, stress, pain, pleasure, you name it). The one thing I will say we had to change (and have) is that we found that a LOT of our socializing/fun was around food. For example if we were thinking of going on a vacation to another country, the main focus would be the food there or where we would eat. That has also changed. If you are overweight, have a high cholestral (over 150 combined), blood pressure, diabetic or heart disease, this is the book for you - 30 years of peer reviewed work by this doctor makes it a primer for saving your life.
May 14, 2015
Eyes opened when I watched various nutrition documentaries on Netflix, including Forks Over Knives, which in-turn opened my eyes to this book. Knowledge is power, a must read for those brainwashed/held captive/doomed by the western diet.
September 4, 2022
Written by "a former surgeon, researcher and clinician at the Cleveland Clinic" this book is a must read for anyone who has a history of heart disease or who's family history puts them at risk of heart disease.
The first half of the book is what is important - it comprises the full discussion of the issue with a straightforward presentation of the evidence and what you need to do to avoid the onset of heart disease and for those with a history, to arrest it and in some cases reverse existing coronary diseases.
Is he right or wrong?
There is so much information and disinformation out there, the confusion it all generates - how do we know? Well - read what he has to say with an intellectually open mind and judge for yourself. But then if you want, don't stop there, keep looking and asking questions. The evidence that supports his claims is mounting all the time. At the same time, you will discover, if you haven't already, the fact that there are many interests out there that do not want us to change our dietary habits.
Dr. Esselstyn makes his case through reference to epidemiological evidence, clinical research, and his long term treatment methods applied to his patients - all of whom had histories of severe cardiovascular disease.
Dr. Esselstyn insists that heart disease can be eliminated and even reversed in some cases, and that it is possible to make ourselves heart disease proof by fully adopting his dietary approach.
Seems to simple on the one-hand, yet socially and emotionally insurmountable on the other.
Many will argue that his approach is unacceptable to most people, claiming it is too radical, requiring those with heart disease and those of us at high risk of developing heart disease to forever stop eating many of the foods and ingredients we love, while adopting and developing tastes for foods that we have never tried or may currently dislike. We have very strong social and emotional ties to the foods we grew up loving, that we share with family and friends, and celebrate through long standing traditions. Giving some of them up for good may be just too... well - radical. Right?
But, if you or a loved one has heart disease or a prevalent family history of heart disease, the question must be asked: what is more radical? Repeatedly having surgeries that provide mechanical (i.e band aid like) fixes (bypasses, angioplasties) without addressing the root cause? Failure to address the root cause logically leads to more mechanical interventions in the future. And don't forget about the associated recovery periods, myriads of medications, loss of quality of life, putting ourselves and our loved ones through all the trauma, worry, pain and suffering, these surgeries and recoveries bring with them. By comparison to these considerations: is just changing what we eat, even if it does mean giving up some or many of the foods we love, to stay healthier longer, with better quality of life - really so radical?
And what about our children?
The Center for Disease Control (CDC) stats on their WEB site, "Obesity now affects 17% of all children and adolescents in the United States - triple the rate from just one generation ago.","(or 12.5 million) of children and adolescents aged 2—19 years are obese."
Two years old!!!
Now that we know there is proof of the link between diet and heart disease, cancers, high blood pressure, strokes, and diabetes (just to name a few of the major health related killers), how can we continue to feed, or allow our children to be fed the same unhealthy diets that are making so many in our society sick. Isn't that something like a parent allowing (if not actively encouraging) their child to smoke cigarettes?
These ideas may seem harsh and hard to think about, let alone implement in our lives, but in the end, if we are intellectually honest and can put aside our emotions about food choices, there is no running away from the evidence presented and conclusions of this book.
So - unless you find something more compelling based on responsible science and facts - I say stop the whining and pass the vegetables!
The second half of the book contains recipe ideas, some of which sound good but most, I have to say at least for myself, do not inspire. But this weakness in the book should not dissuade. There are more and more excellent restaurants and many cookbooks on the market that easily fill that gap.
So, if you have heart disease, high blood pressure, or diabetes, or are at risk of developing any of these - read this book - get healthy - eat smart!
The first half of the book is what is important - it comprises the full discussion of the issue with a straightforward presentation of the evidence and what you need to do to avoid the onset of heart disease and for those with a history, to arrest it and in some cases reverse existing coronary diseases.
Is he right or wrong?
There is so much information and disinformation out there, the confusion it all generates - how do we know? Well - read what he has to say with an intellectually open mind and judge for yourself. But then if you want, don't stop there, keep looking and asking questions. The evidence that supports his claims is mounting all the time. At the same time, you will discover, if you haven't already, the fact that there are many interests out there that do not want us to change our dietary habits.
Dr. Esselstyn makes his case through reference to epidemiological evidence, clinical research, and his long term treatment methods applied to his patients - all of whom had histories of severe cardiovascular disease.
Dr. Esselstyn insists that heart disease can be eliminated and even reversed in some cases, and that it is possible to make ourselves heart disease proof by fully adopting his dietary approach.
Seems to simple on the one-hand, yet socially and emotionally insurmountable on the other.
Many will argue that his approach is unacceptable to most people, claiming it is too radical, requiring those with heart disease and those of us at high risk of developing heart disease to forever stop eating many of the foods and ingredients we love, while adopting and developing tastes for foods that we have never tried or may currently dislike. We have very strong social and emotional ties to the foods we grew up loving, that we share with family and friends, and celebrate through long standing traditions. Giving some of them up for good may be just too... well - radical. Right?
But, if you or a loved one has heart disease or a prevalent family history of heart disease, the question must be asked: what is more radical? Repeatedly having surgeries that provide mechanical (i.e band aid like) fixes (bypasses, angioplasties) without addressing the root cause? Failure to address the root cause logically leads to more mechanical interventions in the future. And don't forget about the associated recovery periods, myriads of medications, loss of quality of life, putting ourselves and our loved ones through all the trauma, worry, pain and suffering, these surgeries and recoveries bring with them. By comparison to these considerations: is just changing what we eat, even if it does mean giving up some or many of the foods we love, to stay healthier longer, with better quality of life - really so radical?
And what about our children?
The Center for Disease Control (CDC) stats on their WEB site, "Obesity now affects 17% of all children and adolescents in the United States - triple the rate from just one generation ago.","(or 12.5 million) of children and adolescents aged 2—19 years are obese."
Two years old!!!
Now that we know there is proof of the link between diet and heart disease, cancers, high blood pressure, strokes, and diabetes (just to name a few of the major health related killers), how can we continue to feed, or allow our children to be fed the same unhealthy diets that are making so many in our society sick. Isn't that something like a parent allowing (if not actively encouraging) their child to smoke cigarettes?
These ideas may seem harsh and hard to think about, let alone implement in our lives, but in the end, if we are intellectually honest and can put aside our emotions about food choices, there is no running away from the evidence presented and conclusions of this book.
So - unless you find something more compelling based on responsible science and facts - I say stop the whining and pass the vegetables!
The second half of the book contains recipe ideas, some of which sound good but most, I have to say at least for myself, do not inspire. But this weakness in the book should not dissuade. There are more and more excellent restaurants and many cookbooks on the market that easily fill that gap.
So, if you have heart disease, high blood pressure, or diabetes, or are at risk of developing any of these - read this book - get healthy - eat smart!
February 24, 2012
This book first caught my attention when Bill Clinton appeared on CNN and told how its strict, even severe, diet plan, helped him lose an extraordinary amount of weight. Like Clinton, I have had cardiovascular and ever greater weight problems, I think. Dr. Esselstyn, a former surgeon at the Cleveland Clinic and husband of the granddaughter of the founder of that institution, believes a plant-based diet could eliminate — I didn't remember him qualifying that — heart disease, diabetes and maybe even cancer.
But it is extremely strict — more strict even than the Pritikin Plan, the first one I ever attempted. The taboos include: all meat, fish, dairy, oils, sugars. Only alcohol and plant-based diets are spared.
I wrote a letter to Esselstyn, and to my surprise he called me. I told him I had figured out his diet: He just wants to starve the body of fat, and it has to lose weight, I said. No, he answered, that's not the key. Thinking about it, I realized there are fats in vegetables too. Example: Avocadoes. However, he suggested I call a telephone number, and they were selling a day-long seminar with lunch at the Cleveland Clinic Wellness Institute for close to $1,000. No Thanks.
Once i needed to saute' things, I didn't like doing it in fat-free broth, so I gave in to one of my first of several temptations, Olive OIl. My cardiologist at the clinic said it would be a great diet for cardiovascular health if "you can stick to it." That's the problem. And I'm going back to fish too.
But it is extremely strict — more strict even than the Pritikin Plan, the first one I ever attempted. The taboos include: all meat, fish, dairy, oils, sugars. Only alcohol and plant-based diets are spared.
I wrote a letter to Esselstyn, and to my surprise he called me. I told him I had figured out his diet: He just wants to starve the body of fat, and it has to lose weight, I said. No, he answered, that's not the key. Thinking about it, I realized there are fats in vegetables too. Example: Avocadoes. However, he suggested I call a telephone number, and they were selling a day-long seminar with lunch at the Cleveland Clinic Wellness Institute for close to $1,000. No Thanks.
Once i needed to saute' things, I didn't like doing it in fat-free broth, so I gave in to one of my first of several temptations, Olive OIl. My cardiologist at the clinic said it would be a great diet for cardiovascular health if "you can stick to it." That's the problem. And I'm going back to fish too.
April 27, 2014
An absolutely wonderful book. Very well written, extremely engaging and extremely motivating. It focuses on heart disease, but the lessons are applicable to many areas of chronic disease, and indeed to various cancers and dementia (and erectile disfunction). Dr. Esselstyn's approach is that a complete shift is needed - that there is no such thing as just a little being ok. This will make it challenging for many (including myself) without the "motivation" of an extreme health event. However the description of the science and the results of his research are extremely compelling and have made me begin to incorporate recipes without added oils (already on the whole food, plant based path) and to be more conscious of fat intake generally, particularly added oils. It starts with awareness and then changing behaviors. The recipes in the book (written by his wife Ann) are fantastic, tasty, easy to prepare and makes the approach very accessible. It is a complete shift from the average westernized diet, but a very compelling message. This book will help raise awareness and change behaviors. The Esselstyns themselves are an amazing testament to what following this way of eating does for your health and vitality. The message needs to continue to get out into the broader public consciousness.
April 1, 2012
I give it only three stars just because I would have preferred more meat [*ahem*] about the research. The China Study really presents more of the background, and Esselstyn takes vegan a step further by eliminating added oil from his patients' diets.
The sample set is small, but his results are intriguing and have held up over time. His initial study was made up of cardiac patients who were literally at the end of the line. Surgical intervention had failed, and their own cardiologists had told them to get their affairs in order. Esselstyn required absolute obedience of his dietary restrictions - no animal products of any kind, no oil, no nuts, no avocados or coconuts - and produced rather astounding long-term results.
Read The China Study first. This makes a good follow-up. If you like recipes, they take up more than half the print space of this book.
The sample set is small, but his results are intriguing and have held up over time. His initial study was made up of cardiac patients who were literally at the end of the line. Surgical intervention had failed, and their own cardiologists had told them to get their affairs in order. Esselstyn required absolute obedience of his dietary restrictions - no animal products of any kind, no oil, no nuts, no avocados or coconuts - and produced rather astounding long-term results.
Read The China Study first. This makes a good follow-up. If you like recipes, they take up more than half the print space of this book.
April 3, 2016
Dr Esselstyn gained national renown in the US when he became one of two doctors (the other being Dean Ornish) advising former president Bill Clinton on his diet. It appears Bill Clinton has since moved on, to follow a low-carb, high (animal) protein diet. This must be to Dr Esselstyn's dismay, as his research clearly indicates that such a diet will lead to heart disease (and Clinton is already a heart patient). Whereas the diet Dr Esselstyn advises, comes with his guarantee that - if you remain faithful to the proposed way of eating - you will never, never get heart disease. So if you have worries about lowering your cholesterol (high cholesterol being a precursor of heart disease), the knowledge contained in this book is worth knowing. It also contains a section with recipes by the wife of the doctor, Ann Esselstyn.
September 13, 2011
He brings up many good points regarding diet - however there are other populations that ingest much in the way of "heart healthy" fats/oils ( Greeks, Italians - EVOO, Polynesians - coconut oil) and they have VERY little heart disease - so not sure we can attribute heart disease to ingestion of healthy fats -
Also ? study size which was very low - would love to see larger group of persons in this type of study - however diet is extremely restrictive -
Also ? study size which was very low - would love to see larger group of persons in this type of study - however diet is extremely restrictive -
December 14, 2012
This book has the right amount of science for everyone. Anymore and I might not have made it through. I think because of that it will appeal to a larger audience. After reading the book I wanted to send a copy to every member in my family. I felt like I knew a very important secret that could save their lives. Let's hope they read it!
May 5, 2014
Prevent and Reverse Heart Disease is written by Cadwell B. Esselstyn, Jr, who believes that coronary artery disease need not exist and if it does it need not progress. Caldwell Esselstyn comes from a long line of doctors. His father was a doctor as well as as his father in law. However, this didn't give either of them immunity against the diseases of nutritional extravagance. Cadwell Esselstyn, Snr died of a heart disease in 1975 and before he passed, he left his son Esselstyn Jnr with a charge if you will saying “Someday, we're just going to have to get smarter about showing people how to live healthier lives.”
Esselsytn Jnr took this to heart and started investigating the correlation between nutrition and heart disease, when finally a few years later he was at a surgical conference with his wife- Anne in New Haven. The day was rather dreary as the rain outside was relentless among other factors. When Esselsytn finally had time for lunch and got to a restaurant, his steak came a little too rare and bloody. He was put off animal products there after.
Esselsytn describes the medical approach to heart disease as akin to waiting till someone has jumped off a cliff before trying to rescue them- often times its already too late. In the United states, more than half a million die of coronary heart disease every year and 3 million have silent heart attacks. Silent heart attacks happen without the individual noticing it and the symptoms are usually minimal. Heart disease is like having a burning house and when it comes to coronary disease, dietary moderation just does not cut it. Eating foods that are bad for you even in moderate amounts is like spraying gasoline on a fire.
Esselstyn gives an example of the toxic effect a single meal can have on the endothelium(which is the lining of the blood vessels and the heart). In a study conducted by Dr. Robert Vogel, of the University of Maryland School of Medicine in Baltimore, Dr Vogel used ultrasound to measure the brachial arteries of a group of students. Then inflated blood pressure cuffs on their arms stopping blood flow which stopped the blood flow to their arms for 5mins. After that he used ultrasound to ascertain how fast the arteries sprang back to normal.
One group of students ate a fast-food breakfast that contained 900 calories and 50 grams of fat. The other half ate a 900 calorie breakfast without fat. After they ate Dr Vogel constricted their brachial arteries for five minutes and watched to see the result. Those who consumed no fat had no problem. Their arteries bounced back to normal. The other students who consumed the fat laden fast food breakfast took a long time to respond. It took nearly six hours for endothelial function to spring back to normal in the fast food group.
This is because fat inhibits the endothelium's ability to produce nitric oxide. Nitric oxide is what facilitates the preservation of a healthy tone of blood vessels. Nitric oxide is a vasodilator. It causes the blood vessels to dilate or enlarge . When there is sufficient nitric oxide in our blood, it keeps blood flowing fluidly and helps eliminate the stickiness of blood vessels which is caused by high lipid levels. If the blood does not eliminate all the slim, which leads to plaque formation. If plaque formation is left unchecked, it will eventually cause the arteries to rupture and leach fatty deposits into the bloodstream. The body responds by sending clots, which shuts down that entire area, hence depriving that area of the heart of blood supply.
If an individual survives that type of heart attack, there are usually some residue scars left over. If multiple heart attacks, several procedures(such as bypass/angioplasty have been performed over a long period of time. Widespread scaring will weaken the heart). Further to heart attacks, there have been strong evidence suggesting the correlation between erectile dysfunction and heart disease.
In December 2005, researchers reported on a study which followed 3,816 men with erectile dysfunction and 4,247 men without for seven years. They found that of the 3,816 and 4,247 who had erectile dysfunction/were impotent prior to the experiment or those who developed these conditions during the 7 year period, these men were 45% more likely to have a cardiovascular event than the rest of their counterparts. Simply put, erectile complications are often a precursor to heart disease. As Esselsytn suggests, 'plant based nutrition offers the optimal opportunity to avoid disease- and to restore erectile capacity.' It would be most beneficial to us as a society and the world at large to abandon high- fat habits in favour of a plant based diet that fills our plates and ourselves with a great selection of nutritious foods to prevent us from developing diseases and enhancing injury-healing.
Esselsytn scientific prove lies not only in studies done by others. He himself followed a variety of people with coronary heart complications who were at the end of their rope. He took them into his program and supervised them with military precision, but always ensured that they knew he was being strict for their benefit. He adopted this mantra for working with his patients when a renowned doctor who specializes in cancer research told him that cancer patients are not afraid of dying, they are afraid of being left alone. He then decided that he would never let his patients feel like they had to travel the journey alone. The rules of Esseslytn's program are:
1 No animal products of any kind. Do not eat anything with a face.
2 For his coronary heart patients he advises to abstain from Avocados, nuts and coconut
3 Eat an unlimited amount of grains, legumes, fruits and vegetables(except Avocado). Also avoid refined flours like wheat and semolina. Seek out whole grain flours that have a “molassey” look.
4 Abstain from free oils including olive oil.
Besides staying disease free, one of the greatest benefits of eating a whole plant diet is that you never have to count calories to maintain a healthy weight.
For Caldwell's coronary heart patients, in addition to the dietary instructions he had them on a multivitamin , omega 3 fatty acids(like flaxseed not fish oil) and cholesterol lowering medication. In less than 4 weeks most people with an unhealthy cholesterol of say 250 mg/ DL where able to bring their vitals down to below 150 mg/DL.
Following all this important information, Caldwell dedicates a whole section to simple strategies on how to thrive on this lifestyle. Which include
1 You are craving fat.
Hang in there, your cravings will eventually dissipate and you will no longer crave artery- clogging fat because all taste is acquired.
2 You are invited out to eat at someone's home.
Tell them your dietary accommodations ahead of time and even suggest to eat before arriving. You can also have whole grain bread, baked potatoes and vegetables if they are available.
3 If you must eat out in a restaurant
Call ahead. Also one of Caldwell's patient's(Anthony Yen) who travels a lot had a card made in various languages that reads “plant based foods that contain no oil.” You can also make a request for hot water from the kitchen and wash off the dish if it comes out of the kitchen with too much oil.
4 You are travelling, either at home or abroad.
Call the airline ahead of time. Also familiarize yourself with restaurants who carry more of the type of food you can eat. Also restaurants love it when give them the opportunity to accommodate you. They often go above and beyond, because you are certain to spread the good news of their wonderful service.
In the final chapter, there are some wonderful recipes which Anne(Esslstyn's wife), his other patients and Caldwell himself have composed over the years like the no tahini hummus, Hummus- orange Juice dressing, Eggplant- Tomato melt, Better than grilled cheese, Polenta pizza, Lentil loaf and Oatmeal- Maple cookies among other scintillating recipes.
In conclusion, there's always stories about people who lived up to 90 years and beyond who ate a diet of predominantly animal products. Caldwell gives an analogy of crossing a busy street. If a few people are crossing a busy four way street at a red light, naturally some people will survive unscathed. It is the luck of the draw. However most people will end up as road kill. Do not bank on your genes to give you a disease free life just because your grandpa lived till he was 200. It is quite likely that you didn't inherit your granddad’s exact genetical make up. Why not just maintain a cholesterol of below 150 mg/ DL and and LDL under 80 mg/ DL, that way you are certain of a disease free life instead of wishing on a star. As seen in the people of the Papua Highlands of New Guinea, although the have a culture of smoking heavily. Their diet consists of about 19 varieties of sweet potatoes and minimal animal products, ergo they live very long lives in spite of all the tobacco they consume. Your doctor isn't responsible for your health, you are! Choose life style modifications over subjecting yourself to radical medical procedures. Don't be another statistic.
Esselsytn Jnr took this to heart and started investigating the correlation between nutrition and heart disease, when finally a few years later he was at a surgical conference with his wife- Anne in New Haven. The day was rather dreary as the rain outside was relentless among other factors. When Esselsytn finally had time for lunch and got to a restaurant, his steak came a little too rare and bloody. He was put off animal products there after.
Esselsytn describes the medical approach to heart disease as akin to waiting till someone has jumped off a cliff before trying to rescue them- often times its already too late. In the United states, more than half a million die of coronary heart disease every year and 3 million have silent heart attacks. Silent heart attacks happen without the individual noticing it and the symptoms are usually minimal. Heart disease is like having a burning house and when it comes to coronary disease, dietary moderation just does not cut it. Eating foods that are bad for you even in moderate amounts is like spraying gasoline on a fire.
Esselstyn gives an example of the toxic effect a single meal can have on the endothelium(which is the lining of the blood vessels and the heart). In a study conducted by Dr. Robert Vogel, of the University of Maryland School of Medicine in Baltimore, Dr Vogel used ultrasound to measure the brachial arteries of a group of students. Then inflated blood pressure cuffs on their arms stopping blood flow which stopped the blood flow to their arms for 5mins. After that he used ultrasound to ascertain how fast the arteries sprang back to normal.
One group of students ate a fast-food breakfast that contained 900 calories and 50 grams of fat. The other half ate a 900 calorie breakfast without fat. After they ate Dr Vogel constricted their brachial arteries for five minutes and watched to see the result. Those who consumed no fat had no problem. Their arteries bounced back to normal. The other students who consumed the fat laden fast food breakfast took a long time to respond. It took nearly six hours for endothelial function to spring back to normal in the fast food group.
This is because fat inhibits the endothelium's ability to produce nitric oxide. Nitric oxide is what facilitates the preservation of a healthy tone of blood vessels. Nitric oxide is a vasodilator. It causes the blood vessels to dilate or enlarge . When there is sufficient nitric oxide in our blood, it keeps blood flowing fluidly and helps eliminate the stickiness of blood vessels which is caused by high lipid levels. If the blood does not eliminate all the slim, which leads to plaque formation. If plaque formation is left unchecked, it will eventually cause the arteries to rupture and leach fatty deposits into the bloodstream. The body responds by sending clots, which shuts down that entire area, hence depriving that area of the heart of blood supply.
If an individual survives that type of heart attack, there are usually some residue scars left over. If multiple heart attacks, several procedures(such as bypass/angioplasty have been performed over a long period of time. Widespread scaring will weaken the heart). Further to heart attacks, there have been strong evidence suggesting the correlation between erectile dysfunction and heart disease.
In December 2005, researchers reported on a study which followed 3,816 men with erectile dysfunction and 4,247 men without for seven years. They found that of the 3,816 and 4,247 who had erectile dysfunction/were impotent prior to the experiment or those who developed these conditions during the 7 year period, these men were 45% more likely to have a cardiovascular event than the rest of their counterparts. Simply put, erectile complications are often a precursor to heart disease. As Esselsytn suggests, 'plant based nutrition offers the optimal opportunity to avoid disease- and to restore erectile capacity.' It would be most beneficial to us as a society and the world at large to abandon high- fat habits in favour of a plant based diet that fills our plates and ourselves with a great selection of nutritious foods to prevent us from developing diseases and enhancing injury-healing.
Esselsytn scientific prove lies not only in studies done by others. He himself followed a variety of people with coronary heart complications who were at the end of their rope. He took them into his program and supervised them with military precision, but always ensured that they knew he was being strict for their benefit. He adopted this mantra for working with his patients when a renowned doctor who specializes in cancer research told him that cancer patients are not afraid of dying, they are afraid of being left alone. He then decided that he would never let his patients feel like they had to travel the journey alone. The rules of Esseslytn's program are:
1 No animal products of any kind. Do not eat anything with a face.
2 For his coronary heart patients he advises to abstain from Avocados, nuts and coconut
3 Eat an unlimited amount of grains, legumes, fruits and vegetables(except Avocado). Also avoid refined flours like wheat and semolina. Seek out whole grain flours that have a “molassey” look.
4 Abstain from free oils including olive oil.
Besides staying disease free, one of the greatest benefits of eating a whole plant diet is that you never have to count calories to maintain a healthy weight.
For Caldwell's coronary heart patients, in addition to the dietary instructions he had them on a multivitamin , omega 3 fatty acids(like flaxseed not fish oil) and cholesterol lowering medication. In less than 4 weeks most people with an unhealthy cholesterol of say 250 mg/ DL where able to bring their vitals down to below 150 mg/DL.
Following all this important information, Caldwell dedicates a whole section to simple strategies on how to thrive on this lifestyle. Which include
1 You are craving fat.
Hang in there, your cravings will eventually dissipate and you will no longer crave artery- clogging fat because all taste is acquired.
2 You are invited out to eat at someone's home.
Tell them your dietary accommodations ahead of time and even suggest to eat before arriving. You can also have whole grain bread, baked potatoes and vegetables if they are available.
3 If you must eat out in a restaurant
Call ahead. Also one of Caldwell's patient's(Anthony Yen) who travels a lot had a card made in various languages that reads “plant based foods that contain no oil.” You can also make a request for hot water from the kitchen and wash off the dish if it comes out of the kitchen with too much oil.
4 You are travelling, either at home or abroad.
Call the airline ahead of time. Also familiarize yourself with restaurants who carry more of the type of food you can eat. Also restaurants love it when give them the opportunity to accommodate you. They often go above and beyond, because you are certain to spread the good news of their wonderful service.
In the final chapter, there are some wonderful recipes which Anne(Esslstyn's wife), his other patients and Caldwell himself have composed over the years like the no tahini hummus, Hummus- orange Juice dressing, Eggplant- Tomato melt, Better than grilled cheese, Polenta pizza, Lentil loaf and Oatmeal- Maple cookies among other scintillating recipes.
In conclusion, there's always stories about people who lived up to 90 years and beyond who ate a diet of predominantly animal products. Caldwell gives an analogy of crossing a busy street. If a few people are crossing a busy four way street at a red light, naturally some people will survive unscathed. It is the luck of the draw. However most people will end up as road kill. Do not bank on your genes to give you a disease free life just because your grandpa lived till he was 200. It is quite likely that you didn't inherit your granddad’s exact genetical make up. Why not just maintain a cholesterol of below 150 mg/ DL and and LDL under 80 mg/ DL, that way you are certain of a disease free life instead of wishing on a star. As seen in the people of the Papua Highlands of New Guinea, although the have a culture of smoking heavily. Their diet consists of about 19 varieties of sweet potatoes and minimal animal products, ergo they live very long lives in spite of all the tobacco they consume. Your doctor isn't responsible for your health, you are! Choose life style modifications over subjecting yourself to radical medical procedures. Don't be another statistic.
March 14, 2023
This author was recommended in a video I watched that detailed someone's life who had a heart attack, someone no one would have expected to have one (he worked out all the time since high school). Esselstyn makes a concise case from his research and medical profession why we need to change our American diet or continue to see heart disease. Here's a quote that struck me, "We have known for a long time that one out of every four persons who have heart attacks has a blood cholesterol level between 180 and 210 mg/dL....That means that millions of Americans who are doing the best they can to meet the standards set by national health officials are, in spite of their efforts, getting sick." From research they know that heart disease develops in a susceptible person when blood cholesterol levels rise higher than 150 mg/dL. The converse is also true... maintain cholesterol under 150 mg/dL for a lifetime and you won't develop coronary artery disease, even if you have a family history, have high blood pressure, or smoke. And perhaps the most striking fact I didn't know- plaque in the arteries can be reversed by lifestyle, particularly food choices. That's great news!
July 26, 2020
Truly revolutionary
This is truly revolutionary diet supported by decades of scientific researches by the author and many more well respected scientests.
I started to follow the whole food plant based diet couple of months ago and I started to see its health benefits.
I recommend this book to anyone who wants to live a healthy long life without suffering from heart diseases or cancers.
This is truly revolutionary diet supported by decades of scientific researches by the author and many more well respected scientests.
I started to follow the whole food plant based diet couple of months ago and I started to see its health benefits.
I recommend this book to anyone who wants to live a healthy long life without suffering from heart diseases or cancers.
January 9, 2018
Just excellent. I first caught wind about dr. esselstyn's work in the documentary called Forks Over Knives. I really appreciated his chapter about oils in this book as well. Everyone should read this book.
January 17, 2023
This book reminded me very much of How Not to Die, but really gave me some additional insights into how not to die (ha). While I took a lot of this information and shared it with loved ones, I think it is going to be very difficult to implement a lot of the author's suggestions.
January 7, 2022
Don't eat meat or drink milk.
It's killing you. Really.
It's killing you. Really.
February 12, 2024
J’ai dévoré ce livre, sans huile, et sans compter les calories!
Chaque petits gestes fait une différence!
Chaque petits gestes fait une différence!
June 3, 2021
If you, or anyone you know, has a heart condition of any kind this book should be on the reading list. Dr. Esselstyn lays out how the food we eat can cause the problem, but most importantly, he shows how food can also heal.
June 30, 2023
First off, I'm not sure why I didn't read this book sooner. Second off, there is no questioning why Clinton was impacted by this book. Third off, read this book (though I would start with The China Study) even if you don't know a single person with heart disease or affected by it (which is highly unlikely) because it will impact you.
Like Campbell, Esselstyn has a way of writing scientifically but putting it in layman's terms. He even makes it fun. I couldn't put it down and finished it in hours (and I don't consider myself a fast reader, at least not compared to my mom ;) ).
If you want to be free of disease, be in control of your body, you can! Campbell and Esselstyn give many examples how this diet does just that. Esselstyn starts out the book with a group of people who are basically on their death bed because of heart diease and the one woman in the group was even told to get a rocker and rock away the end of her life. She said no and joined his study. The results of his study are amazing. I already knew a bit about this book and about Esselstyn from research, from his son's book The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds and from the movie Forks Over Knives (watch it). Esselstyn was a surgeon, clinician and researcher. He has more than the credentials and his results speak for themselves. Consider reading it! Also, he prepares you by providing many recipes! Got to love it!
Like Campbell, Esselstyn has a way of writing scientifically but putting it in layman's terms. He even makes it fun. I couldn't put it down and finished it in hours (and I don't consider myself a fast reader, at least not compared to my mom ;) ).
If you want to be free of disease, be in control of your body, you can! Campbell and Esselstyn give many examples how this diet does just that. Esselstyn starts out the book with a group of people who are basically on their death bed because of heart diease and the one woman in the group was even told to get a rocker and rock away the end of her life. She said no and joined his study. The results of his study are amazing. I already knew a bit about this book and about Esselstyn from research, from his son's book The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds and from the movie Forks Over Knives (watch it). Esselstyn was a surgeon, clinician and researcher. He has more than the credentials and his results speak for themselves. Consider reading it! Also, he prepares you by providing many recipes! Got to love it!
December 1, 2012
Prevent and Reverse Heart Disease by Caldwell B. Esselstyn, Jr. M.D. provides an interesting take on the effect of diet on health. Esselstyn presents his theory and backs it up in an easy to read book. Dr. Esselstyn's conclusions make a lot of sense even if the reader questions some aspects of the study he conducted to find his results. He presents the evidence for a plant-based diet in clear and convincing language even if at times his presentation feels heavy handed. The recipes I've tried in Prevent and Reverse Heart Disease aren't particularly exciting but are easy to follow, tasty and provide guidelines for adapting one's own favorite recipes to meet the guidelines of the diet. I read Dr. Esselstyn's book because I have a strong interest in how food can be used to promote good health, so I found much of what he had to say interesting and worth giving serious thought. I've read several such books, and this one made me want to read more on the subject. For anyone with an interest in how food affects the body, Prevent and Reverse Heart Disease is worth a read, whether or not heart disease is a concern.
January 14, 2011
Interesting explanations about heart disease and diet.
The good news: a low-fat, vegan whole grain and plant based diet will lower one's cholesterol and either remove or diminish one's risk for heart disease put themselves at risk for due to eating a diet rich in animal food (depending on how long that person has been eating badly!), and actually a number of diseases and conditions that most Americans are at high risk for - such as several cancers, diabetes, obesity, dementia, stroke.
This book is also worthwhile because half of it is a cookbook. There are a lot of very healthy-eating suggestions and recipes. The recipes focus on whole grains, vegetables and fruits, little or no added sugars, and no added oils. If you're already a strict vegetarian and not at risk for heart disease, the no oil aspect is the most extreme aspect of the diet they follow, but cutting the amount of unnecessary fat from our diets is still worthwhile. The recipes are simple, interesting, and wholesome! I will definitely try a number of them.
The good news: a low-fat, vegan whole grain and plant based diet will lower one's cholesterol and either remove or diminish one's risk for heart disease put themselves at risk for due to eating a diet rich in animal food (depending on how long that person has been eating badly!), and actually a number of diseases and conditions that most Americans are at high risk for - such as several cancers, diabetes, obesity, dementia, stroke.
This book is also worthwhile because half of it is a cookbook. There are a lot of very healthy-eating suggestions and recipes. The recipes focus on whole grains, vegetables and fruits, little or no added sugars, and no added oils. If you're already a strict vegetarian and not at risk for heart disease, the no oil aspect is the most extreme aspect of the diet they follow, but cutting the amount of unnecessary fat from our diets is still worthwhile. The recipes are simple, interesting, and wholesome! I will definitely try a number of them.
September 16, 2014
When my uncle passed away from a heart attack at 37 I was shocked. My former boss passed away from a heart attack at 42, and a college teacher passed away from a heart attack at 38. Recently my masseuse let me know that at the hospital she works there are people there who are 21 years old that are there for heart problems.
I have followed the Esselstyn way of eating for over 13 years and am currently writing a book on this approach to living.
My numbers are like this after following this lifestyle:
**Total cholesterol: 127 MG/DL
**HDL: 56 MG/DL
**LDL: 61 MG/DL
**Triglycerides: 52 MG/DL
**Waistline: 28 inches
I am able to do up to 125 pushups in a military style 6 minute pushup test. I can sprint around like a young kid as fast as I want at 37 years old. Every year I get stronger and healthier. I recommend people who are interested in his books take a look at the work of Clarence Bass at www.cbass.com as well since he is such an incredible example of healthy living!
I have followed the Esselstyn way of eating for over 13 years and am currently writing a book on this approach to living.
My numbers are like this after following this lifestyle:
**Total cholesterol: 127 MG/DL
**HDL: 56 MG/DL
**LDL: 61 MG/DL
**Triglycerides: 52 MG/DL
**Waistline: 28 inches
I am able to do up to 125 pushups in a military style 6 minute pushup test. I can sprint around like a young kid as fast as I want at 37 years old. Every year I get stronger and healthier. I recommend people who are interested in his books take a look at the work of Clarence Bass at www.cbass.com as well since he is such an incredible example of healthy living!
April 23, 2015
I'm not sure if his data completely backs what he's saying. I understand that what he is advocating is healthy. But his phrase is "moderation kills". He advocates completely vegan lifestyle. But along with no meat, eggs, or dairy, there's no nuts or avocados or any oils. (Well, no refined foods, too. Obviously.) But aren't there good fats? He doesn't seem to think so.
But alcohol is allowed!! (In moderation - I guess alcohol doesn't kill.) Methinks he knew he'd be limiting his audience with cutting out liquor, too.
And I feel like his data is too anecdotal. He does cite a few studies, but it seems to contradict much of the other literature. I guess I don't disagree that what he advocates is healthy. But I do question the studies that suggest it's a requirement to cut out all meat (even fish), nuts, and avocados.
The rest of the book is just a bunch of vegan recipes that you could probably find in other places...
But alcohol is allowed!! (In moderation - I guess alcohol doesn't kill.) Methinks he knew he'd be limiting his audience with cutting out liquor, too.
And I feel like his data is too anecdotal. He does cite a few studies, but it seems to contradict much of the other literature. I guess I don't disagree that what he advocates is healthy. But I do question the studies that suggest it's a requirement to cut out all meat (even fish), nuts, and avocados.
The rest of the book is just a bunch of vegan recipes that you could probably find in other places...
January 1, 2013
It has information that we already know about but explains his theory, which he has proven with studies, that our diet truly can affect our health. His food plan is strict but does include lots of great food stuffs, all of which are natural and plant based. No dairy, no meats, no fish, no eggs, no oils, no refined grains, no nuts. He explains how the cholesterol builds up when eating a diet that the RDA recommends, the how, the why, etc. and then explains how his food plan is better at "curing" the problems of heart disease. Certainly something to think long and hard about. I may give it a try but then I think of book club dinners, etc and so I have to gear up for it. I want to reduce cholesterol and prevent heart problems and lose weight and it's been a struggle so far. If I commit to this for at least 3 months, I may not miss all of those forbidden foods. Who knows?
April 27, 2021
I learned a lot and immediately started putting some of these principles into effect. My diet has been classically horrible and the time to reverse the effects is now. I thought easy to read and well explained. Fills out the documentary “Forks over Knives”.
Displaying 1 - 30 of 288 reviews