Heart And Vascular Institute Reversal Dietary Guidelines
By Dr. Andrew Hamilton MBBS PHD FRACP Cardiologist

Background:

The “Heart and Vascular Institute Reversal Dietary Guidelines” aim to enable you to use fat (including cholesterol) as an energy source. In doing so, your fat is not stored in your arteries or around your waist hips and thighs. Diets that have relied on low fat alone have not been shown to reduce heart attack events. In fact, sugar (a carbohydrate) that often replaces the fat in non-fat foods is likely to increase your risk of cardiovascular events.

The body uses both fats and carbohydrates as it‘s 2 main energy sources. However the body can more easily utilize carbohydrates. Any excess carbohydrate we eat that we don’t burn off is then converted to fat and stored.

Arterial diseases is a complex process but reducing the fat that we eat and increasing fat that we burn though these guidelines has been shown to reduce cardiovascular events and improve symptoms. These dietary guidelines have been validate in long term follow up studies to stabilize arteries, reduce symptoms, reduce cardiac events, reduce the need for bypass and coronary artery stenting and improve mortality (1,2).

The main principals around these guidelines are:

• LOW CARBOHYDRATE
• LOW FAT
• HIGH LEAN PROTEIN
• HIGH FIBRE

The main sources of carbohydrate in our diets are in foods such as sugar, pasta, bread rice and potatoes. Unfortunately a diet rich in refined grains and processes carbohydrates like these can each promote a condition called “insulin resistance”. Insulin resistance, genes, a sedentary lifestyle and being overweight all increase risk of arterial disease including heart attack and stroke.

Insulin resistance has also been linked with a variety of other problems, including high blood pressure, high levels of triglycerides, low HDL (good) cholesterol, and excess weight. The association with these problems together is so common that it has been given the name “the metabolic syndrome”. Cutting back on refined grains and eating more whole grains in their place can improve insulin sensitivity. (2)

So what are whole grains and how are they different from refined grains? Grains that haven’t been refined are called “whole grains”. Whole grains are better sources of fiver and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.

Whole grains haven’t had their bran and germ removed by milling, making them better sources of fibre – the part if the plat-based foods that your body doesn’t digest. Among many health benefits, a high-fibre diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time. This covering to the grain is also a good source of soluble fibre – which is important for bowel health. Soluble fibre additionally removes fat from foods that you have eaten and drags it out undigested.

Refined grains, such as white rice or white flour, have both eth bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don’t have as much nutrients as whole grains do, and they don’t provide as much fibre.

Rice, bread, cereal, flour and pasta area all grains or grain products. Eat whole-grain versions-rather than refined grains – as often as possible.

Whole grains, beans, fruits, vegetables are the best sources of carbohydrates and deliver essential vitamins, fibre and a host of important phytonutrients.

WHAT TO DO –Heart and Vascular Institute Reversal Diet.

• Change the type of carbohydrate where possible to 100% whole grain – careful some products state “good source of whole grain” but can only contain a small percentage of whole grain.
• Reduce the amount of carbohydrate you eat in a meal – for example in a pasta dish have more sauce less pasta. Start off eating half the carbohydrates that you usually would and reduce from there.
• Avoid sugar (substitute artificial sweeteners if needed).
• Avoid potatoes (substitute sweet potato if needed).
• Avoid non wholegrain bread
• Avoid non wholegrain pasta
• Avoid non wholegrain Rice.

These dietary guidelines call for low fat and high protein.

FAT – A very low fat diet is required in order to remove the stored fat that has accumulated in the arteries. We recommend <10% of daily calories/KJ come from fat.

PROTEIN- is the main source of essential amino acids in our diets. Protein comes primarily from meats but can also come from some vegetables such as soy.

*Note- This diet is high in protein and it may not be suitable for those with kidney disease- please consult your renal physician or G.P.*

The body becomes more easily satisfied on protein, We see this in our daily living. For example we are able to easily east a large bowl of pasta without feeling ull – but feel full quickly after eating a much smaller portion of high protein steak.

Good sources of protein:

• Fish & Seafood – seafood is one of the best sources of protein because it’s usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.
• White-Meat Poultry – Stick to the white meat of poultry for excellent, lean protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
• Milk, Cheese Yogurt – Not only are dairy foods excellent sources of protein but they also contain valuable calcium. Choose skim or very low fat diary to keep bones and teeth strong, prevent osteoporosis and enhance weight loss. Non fat or 1% is OK.
• Eggs – Eggs are one of the leanest expensive forms of protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.
• Beans – One-half cup of beans contains as much protein as 3 ounces of boiled steak. Plus, these nutritious nuggets are loaded with fibre to keep you feeling full for hours.
• Kangaroo is a lean source of protein.
• Soy- Twenty five grams of soy protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy protein foods like tofu with a healthy low fat diet.
• Lean Beef 98% fat free ground – Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron and vitamin B12.
• Protein on the Go- Grab a meal replacement drink, cereal bar or energy bar. Check the label to be sure the product contains at least 6 grams of protein, and is low in sugar and fat.

Soluble fibre is great for bowel health but also binds to dietary fat and moves it though the GI tract undigested. It is a great non pharmaceutical method of reducing dietary absorption of fat. Best to get fibre from fruits and salads, but also foods containing whole grains and beans are a good source of fibre.

Soluble fibre supplements are also a good way to boost intake.

All types of grains are good sources of complex carbohydrate, various vitamins and minerals and are a naturally low in fat. But grains that haven’t been refined – called whole grains- are even better for you.

Whole grains are better sources of fibre and other important nutrients, such as selenium, potassium and magnesium. So whenever you can, choose whole grains over refined grains.

Whole grains haven’t had their bran and germ removed by milling, making them better sources of fibre – the part of plant-based foods that your body doesn’t digest. Among many health benefits, a high-fibre diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.

Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don’t have as many nutrients as whole grains do, and they don’t provide as much fibre.

Rice, bread, cereal, flour and pasta are all grins or grain products. Eat whole-grain versions- rather than refined grains.

Whole Grains:

• Barley
• Brown rice
• Buckwheat
• Bulgur (Cracked wheat)
• Millet
• Oatmeal
• Popcorn
• Whole-wheat bread, pasta or crackers
• Wild rice

Refined Grains:

• Corn flakes and most breakfast cereals
• Couscous
• Enriched macaroni or spaghetti
• Pretzels
• Biscuits
• White bread (refined)
• White rice

References

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