The Caldwell Esselstyn diet (often called the “plant-based, no-added-oil” heart disease reversal diet) is centered on very strict whole-food, plant-based eating. Here are the main principles in bullet points:
- 100% whole-food, plant-based eating
- Emphasis on vegetables, fruits, whole grains, and legumes
- No animal products at all (meat, fish, dairy, eggs)
- No added oils
- Avoid all oils, including olive oil, coconut oil, and “healthy” oils
- Also avoids oil-containing products like most salad dressings and fried foods
- No nuts and seeds (in the strict version)
- Unlike some other plant-based diets, Esselstyn restricts nuts and seeds due to their fat content
- Low-fat, very low-oil approach
- Focus is on keeping dietary fat extremely low to improve endothelial (blood vessel) function
- Eliminate processed foods
- Avoid refined and processed plant-based foods, especially those with added fat, sugar, or oil
- No refined sugars or flours
- Limits white bread, pastries, soda, candy, and other highly refined carbohydrates
- Emphasis on leafy greens
- At least one large serving of leafy green vegetables daily (e.g., kale, spinach, arugula)
- Legumes as a staple protein source
- Beans, lentils, peas, and chickpeas are core protein and calorie sources
- Whole grains in moderation
- Brown rice, oats, barley, quinoa, etc.
- Supplements only if needed (e.g., vitamin B12)
- B12 is commonly recommended due to the lack of animal products
- Goal: cardiovascular disease reversal
- Designed specifically to halt and potentially reverse coronary artery disease progression
This approach is most closely associated with Dr. Caldwell Esselstyn and is detailed in his book Prevent and Reverse Heart Disease.
Other Esselstyn Books:
The Prevent and Reverse Heart Disease Cookbook: Over 125 Delicious, Life-Changing, Plant-Based Recipes
Be A Plant-Based Woman Warrior: Live Fierce, Stay Bold, Eat Delicious: A Cookbook
Plant-Strong: Discover the World’s Healthiest Diet–with 150 Engine 2 Recipes