Who is Dean Ornish ? He is a highly respected famous doctor in the United States , who has often collaborated with institutions for nutrition programs on the health of Americans, and who has been running the Ornish diet for high cholesterol and cardiovascular health problems since the 1990s. Like our Umberto Veronesi, Ornish believes that the secret to always being slim and in shape, without developing the risk of serious diseases, is an almost vegetarian diet.

Graduated in Internal Medicine, Dean Ornish teaches at the University of San Francisco, directs the Preventive Medicine Research Institute in California, and since 2007 has “revived” the classic Ornish diet with Spectrum, a sort of scheme for the total well-being of the person. which includes: a new diet, physical activity, elimination of the main causes of stress, a greater body-mind balance.

For those who have problems with triglycerides and high cholesterol , the Ornish diet could be the answer: it is a restrictive diet in fat (ten percent of the daily energy requirement) and in animal proteins and fats (meat and butter are recommended only once. , like once a month!).

What are the benefits of the Ornish diet? Reduction of high cholesterol, reduction of triglyceride levels, reduction of arterial hypertension and other causes of premature aging and cardiovascular diseases: lower body weight (it is also a diet that tends to lose weight), greater vitality and health. It is such a famous regimen that it is often suggested in the medical field, and compared to the Mediterranean diet for its great importance.

What is the Ornish diet all about? Ornish has developed its own food pyramid , dividing foods into five groups:

– first group: fruit, vegetables, legumes, soy and soy derivatives (tofu, seitan, tempeh), whole grains and products from whole grains. For Ornish, foods in this group form the base of the pyramid. They should be eaten every day several times a day . Breakfast can be made with fruit and whole grains, yogurt or unsweetened skim milk. A plate of legumes, fruit and vegetables can make up the lunch. A plate of wholemeal pasta or cereal with vegetables, fat-free cheese or tofu dinner. Instead zero-fat dairy products(usually skim milk, low-fat yogurt and cottage cheese) and free-range egg whites can be eaten in a daily portion, in particular for the former, which must be eaten in one portion a day, while the egg whites can be alternated with fish (group 3).

– second group: nuts, seeds and avocados can be eaten once a week; Canola oil or extra virgin olive oil are to be used every day with extreme moderation, especially for oils, which must be dosed in half a teaspoon per meal for the condiment. This group also contains canned fruit and vegetables, as long as they are well washed and in the case of fruit, without sugar or syrup.

– third group: shellfish and fish, in particular the one rich in omega 3, which can also be consumed twice a week alternating with egg whites. Why is Ornish skeptical of fish? Because he is not convinced about its healthiness, in the sense that he has often talked about heavy metal contamination in fish. In fact, he recommends fish oil or other omega-3 resources as a daily supplement.

– fourth group: poultry, mayonnaise, margarine, refined foods such as desserts, pizza, vegetable fries, etc. These things should be consumed in moderation, once a week or once every ten days.

– fifth group: red meats, butter, egg yolks, tropical oils (palm oil), fried animals (fish, meat), junk food such as hot dogs, cold cuts, aged cheeses. For Ornish these things are practically banned. You can eat them once every ten days or even twice a month.