Is Oil giving you Heart Disease? | Dr. Caldwell Esselstyn
Summary
TLDRIn this insightful conversation, Dr. Caldwell Esselstyn, a renowned physician and author, challenges the Mediterranean diet's health claims, advocating for a plant-based, very low-fat diet to prevent and reverse heart disease. He emphasizes the importance of avoiding dietary fats, oils, animal proteins, and sugars, while promoting a diet rich in whole grains, legumes, and vegetables. Dr. Esselstyn also discusses the role of nitric oxide in cardiovascular health and the potential benefits of green leafy vegetables in restoring endothelial function.
Takeaways
- 🍽 Dr. Caldwell Esselstyn, a physician and author, advocates for a plant-based, very low-fat diet to prevent and reverse heart disease.
- 🚫 He strongly advises against consuming any form of dietary oil, including olive oil, due to their potential to harm endothelial cells.
- 🥜 Nuts, while often considered healthy, are considered addictive and should be avoided in his diet plan.
- 🥦 Esselstyn emphasizes the importance of consuming green leafy vegetables, which can help stimulate the production of nitric oxide and improve endothelial health.
- 🌾 He promotes a diet rich in whole grains, legumes, a variety of vegetables, and some fruits, excluding animal proteins and dairy.
- ☕ Esselstyn discourages the intake of caffeinated coffee, fluoride toothpaste, and antacids, as they may negatively affect the beneficial bacteria in the mouth and reduce gastric acidity.
- 🧂 The use of vinegar, particularly balsamic or rice vinegar, is recommended as it contains acetic acid that can help restore nitric oxide synthase enzyme in endothelial cells.
- 💊 He criticizes the Predimed study, arguing that despite a Mediterranean diet showing some benefits, it did not eliminate cardiovascular events and may have been misrepresented in media.
- 🔍 Esselstyn's stance on oils, including olive oil, is based on research showing their negative impact on endothelial cells, despite some studies suggesting potential benefits.
- 🥑 He does not recommend avocados or nut butters due to their high fat content, which he believes could be detrimental to heart health.
- 📚 His book 'Prevent and Reverse Heart Disease' outlines his diet program in detail and has been a New York Times bestseller.
Q & A
What is the main argument against the consumption of olive oil according to Dr. Caldwell Esselstyn?
-Dr. Esselstyn argues that olive oil, along with other forms of oil, injures endothelial cells, which are crucial for heart health.
What dietary changes does Dr. Esselstyn recommend for patients with heart disease?
-He recommends a plant-based, very low-fat diet, which includes eliminating all forms of oil, animal protein, dairy, sugary drinks and foods, and caffeine, while focusing on whole grains, legumes, vegetables, and some fruits.
What is the significance of the endothelial production of nitric oxide in the context of heart health?
-Nitric oxide is important for maintaining the health of blood vessels. Its production decreases with age, which can contribute to cardiovascular issues. Dr. Esselstyn suggests certain dietary practices to stimulate its production.
How does Dr. Esselstyn suggest incorporating green leafy vegetables into one's diet to improve heart health?
-He advises consuming approximately one third of a cup of green leafy vegetables, steamed or boiled, six times a day, anointed with balsamic or rice vinegar to enhance nitric oxide production.
What is the role of acetic acid from vinegars in the context of Dr. Esselstyn's dietary recommendations?
-Acetic acid from vinegars can restore the nitric oxide synthase enzyme within endothelial cells, which is responsible for making nitric oxide, thus supporting heart health.
What are some of the top vegetables recommended by Dr. Esselstyn for their heart health benefits?
-The top recommended vegetables include kale, Swiss chard, spinach, arugula, beet greens, and beets.
What is the Predimed study and what were its findings in relation to the Mediterranean diet and heart disease?
-The Predimed study was a large Spanish study that compared the effects of a Mediterranean diet supplemented with olive oil or nuts versus a control diet on cardiovascular events. It found a reduction in events in the Mediterranean diet groups but did not eliminate the risk entirely.
What was Dr. Esselstyn's critique of the Predimed study's findings?
-Dr. Esselstyn critiqued the study for having participants with no documented heart disease at the start but still experiencing significant cardiac events during the study, suggesting that the Mediterranean diet did not halt the progression of heart disease as claimed.
What is the significance of flow-mediated dilation (FMD) in the context of the discussion on dietary fats and heart health?
-FMD is an indicator of endothelial function and cardiovascular health. Some studies suggest that certain fats, like olive oil, may temporarily inhibit FMD post-meal, but long-term effects can vary and are not entirely conclusive.
Why does Dr. Esselstyn maintain a strong stance against the consumption of any form of oil, including olive oil?
-Despite some studies suggesting potential benefits of olive oil, Dr. Esselstyn maintains his stance due to consistent evidence from other studies showing that oil, including olive oil, injures endothelial cells, which he believes is detrimental to heart health.
What is the importance of the nitrate to nitrite conversion process in the context of Dr. Esselstyn's dietary recommendations?
-The conversion of nitrate to nitrite by oral bacteria and subsequent conversion to nitric oxide in the stomach is a natural process that Dr. Esselstyn suggests can help restore nitric oxide levels, which are important for heart health.
Outlines
🍽 Controversy Over Mediterranean Diet's Impact on Heart Health
The first paragraph introduces a debate on the healthfulness of the Mediterranean diet, particularly focusing on its high-fat components like olive oil and nuts. It mentions Dr. Caldwell Esselstyn, a physician advocating for a plant-based, very low-fat diet to combat heart disease. Esselstyn's program at the Cleveland Clinic and his book, 'Prevent and Reverse Heart Disease,' are highlighted. The paragraph sets the stage for a discussion on dietary fat, oil, and heart disease, suggesting that even small amounts of oil can be harmful and advocating for the elimination of oils, animal proteins, dairy, and sugary substances from one's diet. It also introduces Esselstyn's adjusted program to enhance nitric oxide production in the endothelium, recommending the consumption of green leafy vegetables with vinegar to support this process.
🌿 The Role of Green Leafy Vegetables in Nitric Oxide Production
This paragraph delves into the specifics of how green leafy vegetables and vinegar can boost nitric oxide production in the body, which is crucial for cardiovascular health. It explains the process by which chewing these vegetables leads to the conversion of nitrate to nitrite and then to nitric oxide, facilitated by the body's own gastric acid. The paragraph also warns against the use of fluoride toothpaste, public drinking water with fluoride, and antacids, as they can inhibit the beneficial bacteria and reduce gastric acidity necessary for this conversion. A list of top vegetables for this purpose is provided, emphasizing the importance of whole food plant-based nutrition in restoring memory and overall health.
🛑 Critique of Olive Oil and the Predimed Study
The third paragraph presents Dr. Esselstyn's critique of olive oil and the Predimed study, which suggested health benefits from a Mediterranean diet high in olive oil. Esselstyn challenges the study's findings, arguing that the diet did not prevent heart disease but rather contributed to the creation of cardiovascular issues. He points out that the study's participants, despite being free of heart disease at the start, experienced numerous cardiac events during the trial. Esselstyn also discusses the variability in the effects of different fats on flow-mediated dilation (FMD), suggesting that the impact on FMD is not consistent across all fats and can even be beneficial in the long term for some, like olive oil.
🚫 Unwavering Stance on Eliminating Oil and Nuts from the Diet
In the final paragraph, Dr. Esselstyn maintains his stance on the complete avoidance of oil and nuts, despite some studies suggesting potential benefits. He explains his reasoning behind this strict dietary approach, emphasizing the effectiveness of his program and the potential risks of deviating from it, especially for very sick patients. Esselstyn also addresses a misunderstanding regarding his position on olive oil due to a review article in which he was a co-author. He clarifies that despite the article's recommendations, he still believes that all oils, including olive oil, are harmful and should be avoided. The paragraph concludes with a brief note on the Predimed study's participant criteria and the observed reduction in heart attack events among those on Mediterranean diets, while also highlighting that this reduction does not equate to the elimination of risk.
Mindmap
Keywords
💡Olive oil
💡Nuts
💡Mediterranean diet
💡Cardiovascular disease
💡Endothelium
💡Nitric oxide
💡Plant-based diet
💡Flow-mediated dilation (FMD)
💡Acetic acid
💡Green leafy vegetables
💡Esselstyn heart disease program
Highlights
Dr. Caldwell Esselstyn argues against the health benefits of olive oil and nuts, suggesting they contribute to the creation of cardiovascular disease.
Dr. Esselstyn is the director of the Esselstyn heart disease program at the Cleveland Clinic, advocating for a plant-based, very low-fat diet.
His book 'Prevent and Reverse Heart Disease' discusses the impact of dietary fat on heart health and has become a New York Times bestseller.
The interview delves into the effects of dietary fats, including oils, on endothelial cells and heart disease.
Dr. Esselstyn emphasizes the importance of avoiding all forms of oil, including olive oil, due to their harmful effects on the endothelium.
Animal proteins such as meat, fish, and dairy products are identified as contributors to heart disease and should be avoided.
Sugary drinks and foods, including diet colas and sweet treats, are highlighted as detrimental to heart health.
Dr. Esselstyn recommends a diet rich in whole grains, legumes, vegetables, and fruits as an alternative to harmful fats and proteins.
The significance of nitric oxide production by endothelial cells and its decline with age is discussed, with implications for heart disease.
A method to stimulate nitric oxide production involves consuming green leafy vegetables with vinegar to restore the enzyme nitric oxide synthase.
The interview addresses the potential of whole food plant-based nutrition to restore memory and cognitive function.
Dr. Esselstyn's research on the effects of oil consumption, including a paper published in the International Journal of Disease Reversal and Prevention, is mentioned.
The Predimed study, which suggests a Mediterranean diet with olive oil could reduce cardiovascular events, is critiqued by Dr. Esselstyn.
Flow-mediated dilation (FMD) as an indicator of endothelial health and its relation to diet, particularly the type of fat consumed, is discussed.
Dr. Esselstyn disputes the benefits of olive oil based on evidence showing it injures endothelial cells, despite some studies suggesting otherwise.
The interview concludes with a discussion on the limitations of the Predimed study and the importance of a strict diet to prevent heart disease.
Transcripts
And there's not much in olive oil that's healthy. And nuts are highly addicting, once you start
eating nuts you don't stop. And I think you've got the title wrong, the title should be "The CREATION
of cardiovascular disease with the Mediterranean diet". Dr Caldwell Esselstyn is a physician,
author and Olympic gold medalist. He's the director of the Esselstyn heart disease program
at the Cleveland Clinic where patients with heart disease are advised to follow a plant-based very
low fat diet. His book "Prevent and reverse heart disease" is a New York Times bestseller. I
recently spoke with Dr Esselstyn, we had different views on a couple topics which made for a really
interesting conversation, we're working really hard on getting the full interview edited and
packaged for release, in the meantime here's the section where we talk about dietary fat, oil
and heart disease. Enjoy. So what are the foods that every time they pass our lips we injure the
endothelium? They are: any drop of oil. Olive oil, corn oil, soybean oil, sunflower oil, coconut oil,
palm oil, oil in a cracker, oil in a chip oil, in a piece of bread, oil in a salad dressing. Do you,
Joe, ever eat oil? All right, we got that out of the way. Next you got to get rid of your animal
protein. Meat, fish, chicken, fowl, turkey and eggs. How you doing on that? Okay. Also,
we want to get rid of dairy: milk, cream, butter, cheese, ice cream and yogurt. Okay. Also, we want
to be careful about sugary drinks: Diet colas, Pepsi and Coke and sugary Foods: cakes, pies,
cookies, Stevia, Agave, excesses of maple syrup, molasses, and honey. Also, I don't like peanuts,
peanut butter, nut butters, cashew sauce or avocado, and finally, coffee with caffeine. Decaf,
yes. Coffee with caffeine, no. Injures endothelial cells. Now, what are you going to eat? What are
you going to eat? All these marvelous whole grains for your cereal, bread, pasta, rolls and bagels,
101 different types of legumes, lentils and beans, all these marvelous red, yellow, green
leafy vegetables, white potatoes, sweet potatoes and some fruit. Now, I should share with you that
about a decade ago I made a major change in the program. That change came about from a recognition
of the fact that the endothelial production of nitric oxide is age dependent. So for example,
you never heard of a boy or a girl at age eight having a heart attack, right? No, they
have nitric oxide coming out of their ears, but by the time they're 50 and beautifully healthy,
their endothelial production of nitric oxide is now 50% of what it was when you were 25. Now,
when you're 80 you've lost 70%, so the changes I made were two: one, a greater stimulation of
the endothelial production of nitric oxide and number two, we embrace the newer research that
shows us that mankind has an alternate pathway for making additional nitric oxide. So, here we go:
I need you to chew, six times a day, a green leafy vegetable, approximately one third of a cup,
after it has first been steamed or boiled, 5 and a half to six minutes so it's nice and tender,
and then you must anoint it with several drops of a delightful balsamic or rice vinegar. Why?
Because research has shown us that the acetic acid from those vinegars can restore the nitric oxide
synthase enzyme contained within the endothelial cell and responsible for making nitric oxide. So,
you're going to chew this alongside your breakfast cereal, again as a mid-morning snack,
again with your lunch and sandwich, that's three, mid-afternoon, 4, dinner time, 5,
and I adore it when you have that evening snack of arugula or kale. Now, the second benefit,
when you're chewing the green leafy vegetable you are restoring the capacity of your bone
marrow to replace our senescent, injured, worn out endothelial cells. The third benefit, when you're
chewing a green leafy vegetable you are chewing a green nitrate. As you chew the green nitrate
it is going to mix with the facultative anaerobic bacteria that reside in the crypts and grooves of
your tongue, those bacteria will reduce the nitrate you've been chewing to a nitrite,
when you swallow the nitrite it is your own gastric acid which is now going to reduce the
nitrite to more nitric oxide which can enter your nitric oxide pool, so think about it,
what you're doing for minimal expense and no hideous side effects all day long, dawn to dusk,
morning to night, you are absolutely replacing the very molecule of nitric oxide the deficiency of
which gave you this disease in the first place. Now, there's a caveat to this: toothpaste with
fluoride, public drinking water with fluoride and mouthwash will injure the beneficial bacteria in
your mouth and I do not like antacids because antacids will reduce your gastric acidity and
you will be unable to reduce the nitrite to more nitric oxide. And I want to share with you,
the top six vegetables would be: kale, Swiss chard, spinach, arugula, beet greens and beets.
If you want the whole list? Go for it. bok choy, Swiss chard, kale, collards, collard greens,
beet greens, mustard greens, turnip greens, napa cabbage, Brussel sprouts, broccoli, cauliflower,
cilantro, parsley, spinach, arugula and asparagus. The reason I go through that
like that for you is you have to know how whole food plant-based nutrition can restore your
memory. I don't think anybody doubts your memory capacity. I'm sorry to be so long but that's,
what I just told you is part and parcel of what I do with the patient. So with oil, there's a lot of
questions on oil but I just want to understand, the recommendation to avoid all forms of oil,
what is the pillar or pillars of data that led you to this conclusion? I wrote a paper called "Is oil
healthy?" that was published in the international Journal of disease reversal and prevention in
2019. Half of the paper was, I reviewed the animal studies that injure endothelial cells
and i reviewed the human studies I found and that showed that oil would injure endothelial cells and
I cited it with the appropriate references. So this is one of the main arguments that I've heard,
this idea that after eating for example olive oil, flow mediated dilation is inhibited
postprandially, this is one of the arguments, that it then damages the endothelium and so
we should avoid oil, this is the gist of the argument. Well, there's a paper in there that
very clearly shows how olive oil, palm oil injure endothelial cells, that was one of the major
findings. And there's a large Spanish study, Predimed. Yeah. Yeah the Predimed study, and
I can remember there was a reporter from The New York Times, after the paper came out, that called
me and said Dr Esselstyn this seems to disagree with your philosophy, what do you think of it,
of the paper? And I said well, I said I hadn't seen it so she sent it to me and I said the title
of the paper is the Mediterranean diet inhibits formation of heart disease. They had three groups,
an oil group, a nut group and then a low fat group that was not low fat at all. Yeah. And over the
course of five years in these 5,000, I think it was 5,000 patients, they found that in the oil
group, I forget but it was something like 80, 85 to 86 major events, something like 93 in
the nut group and then of course in the low fat Group which was not a low fat group it was like
100 and something, so I said, now I want to be sure I, because I talked to her on the phone,
I said they're claiming that the Mediterranean diet haults the progression of heart disease,
but remember every single patient who entered that study had to be checked and be sure that
they did not have any heart disease, so in other words they were documented as not having heart
disease and what I found is in all three groups there have been scores of major cardiac events,
heart attack, stroke and death, and I think you've got the title wrong, the title should
be the creation of cardiovascular disease with the Mediterranean diet. The events could be from from
plaque that is already there from before, but yeah, it's... but still, when you start and you
make the premise or you declare that nobody has symptomatic or cardiovascular disease they could
identify to enter in the study and then suddenly scores of patients in each category come down with
major events, and that's why I objected to the title. Yeah I understand what you're saying, I
don't know if I would say that it's the diet they were on during the trial that's causing that but
it certainly seems to be a very partial effect, I agree. I know what you're saying, it's just
a partial reduction and they're still having all these events that ideally we would want to avoid.
Yeah I agree with that, so whether that's because the compliance was not great or whether it's
because of something else, yeah it's hard to say, but it's an interesting point that you're making.
With the FMD data I just wanted to bring up a couple things that I found that I've never seen
kind of discussed. I found that the effect on flow-mediated dilation seems to depend on the
type of fat, so with olive oil they see this inhibition right after eating olive oil but for
example with canola oil, no statistically significant effect on FMD. Eating fish,
no significant effect on FMD. Eggs also. So basically as I was going through this kind of
systematically, this post prandial effect seems to depend a lot on the type of fat, it doesn't seem
to be a a consistent effect of fat depressing FMD. That was one thing that I noticed, and
then another thing that I thought was even more interesting was that it depends on the timing, so
lots of things seem to affect FMD kind of acutely, after exercise they see FMD be depressed but then
longterm exercise improves artery function and with olive oil the same pattern, after a meal we
see FMD inhibited but long term in several trials they see FMD improving on olive oil interventions,
so it just seemed to me that the FMD argument was not very compelling based on the evidence
that I've seen. Well, isn't olive oil something like 17% saturated fat? Yeah 14% I think. Yeah.
These poor people who are vegans are thriving... and maybe not all brands of olive oil are the
same? Sure. There's probably differences there. Maybe some have more than 14%? It's
possible. And there's not much in olive oil that's healthy. Well I don't know about that,
there's studies comparing polyphenols and all these other components that suggest that those
have beneficial effects. Also, the unsaturated fats, right? The ratio of unsaturated to saturated
is huge for unsaturated fats, so it has 14% saturated but the rest is all unsaturated,
it's all monos and polys. Mostly monos. I´d have to go back to look, my basic causation
is it does injure endothelial cells. The other thing that kind of threw me off, I thought you
had changed your mind on olive oil because of that review that came out in JACC in 2017. Whenever you
are writing with a group you make compromises. I felt so badly about this but I was so outvoted,
or else they were gonna throw me off the paper which I probably should have done. Got it,
just to clarify why, yeah yeah, people at home that might not know what I'm talking about, it's
a review in JACC that recommends olive oil where you're an author but yeah, that makes sense that
there was a bit of uh, some negotiation and ended up being a paper that recommends olive oil. That's
a nice way of saying it. Yeah, a fight in the background. Yeah. No and the reason that I read
that paper and I thought you had changed your mind is because honestly the way it phrases the data on
olive oil agrees with the data that I've seen, so one passage says "there is consistent evidence of
beneficial effect of olive oil on cardiovascular risk markers and morbidity and mortality. there's
sufficient evidence to recommend its use". This matches the data that I've seen with olive oil
and the outcomes so that's why I surprised to hear that you're still of the view that no oil,
period. Oh yeah I'm still of that view yes. I think the data are clear enough. Okay, I think
we've clarified kind of our takes and the data that we've seen. Other types of fat beyond oil,
I know you said no avocados. Nuts, no nuts at all, is that what you recommend? You said no peanut
butter. Well if I say, if from my lips I say that it's okay to have four or five walnuts that is not
what people would hear. "Esselstyn now has said that you can have nuts". I have never said that
and I'm not going to say it publicly, no, it's no nuts. See, what the bottom line is for me is
that over the years we finally have crystallized a a program which is astonishingly effective and
so powerful, that to embark on something that is devious from this that might threaten these very
sick patients... I'm going to have to be wedded to a program that works but very open-minded,
hopefully, but I find it very hard for me to bring in something like olive oil when paper after paper
has shown me that it injures endothelial cells. Just a quick final note, guys, on Predimed which
we briefly touched on, just to give you a little bit more information. I went over the details of
Predimed again to refresh my memory and yes, they did select participants that had no documented
heart disease at baseline, so they couldn't have any history of heart attacks or chest pain,
angina, nothing like that, but these were patients also that had to have very high cardiovascular
risk, so they had to have either type two diabetes or at least three other major risk factors,
so things like smoking, hypertension, obesity, dyslipidemia etc. So if they didn't have type
2 diabetes they had to have at least three of those. So those were the inclusion criteria,
all participants were required to meet them, then they took all the participants, they split
them randomly into three groups, two were put on Mediterranean diets, one with extra olive oil,
one with extra nuts and the third group was a control group that received the diet where they
were supposed to reduce fat to some extent but not a a sharp fat reduction by any means. And they
observed less events like heart attacks on the two Mediterranean diet groups but as Dr Esselstyn
points out it wasn't an elimination of events by any stretch, there were still plenty of events
there, just less than on the control group. So this is a good point, it's important to remember
a 30% reduction in risk, that's about what they saw, does not mean an elimination of risk, in fact
if you're eliminating 30% of events by definition most of the events are still there. So the trial
points to the Mediterranean diet being superior to the control diet for cardiovascular events,
it does not show that the Mediterranean diet eliminates all cardiovascular risk or
that it handles any other risk factors that are present, as in the case of these participants,
or possibly pre-existing plaque from exposure to risk factors over years before the trial
started. So hopefully that gives you a bit more context for our conversation, we'll try to have
the full interview out as soon as possible, thanks for watching, I'll see you soon.
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