Essential Fatty Acids (EFAs) are those which our body cannot produce, so we need to consume them via diet. Dr Esselstyn encourages a low fat system in which we avoid all high fat foods like nuts, nut butters, coconut, avocado, coconut and even seeds (with the exception of flax, chia, hempseed). Details in
Dr Esselstyn's FAQ.
Omega 3's — How May I Get My Omega 3's? This article explains:
"Omega 3's are essential fatty acids supplied in adequate amounts in people consuming plant based nutrition with plenty of green leafy vegetables. However 1-2 tablespoons of flax seed meal or chia seeds daily is perfectly acceptable. Avoid flax seed oil."
Fish Oil — Should I take fish oil? This article explains:
"Fish oil is not essential. Fish get their omega 3 from plants. Patients on fish oil are also at increased risk for bleeding, and studies now indicate they are of no benefit for heart disease patients."
"It is difficult to be deficient in Omega 3 if eating 1-2 tablespoons of flax seed meal or chia seeds and green leafy vegetables at several meals. There is also research that suggests that those on plant based nutrition become highly efficient in their own manufacture of omega 3."
Flax Seed Oil/ Flax Seed Meal/ Chia Seeds — What about flax seed oil? This article explains:
"Flax seed meal (flax needs to be ground) or Chia seeds are well tolerated and supply a bonus of omega 3 using 1 or 2 tablespoons on cereal daily. Avoid flax seed oil."
Seeds (sunflower, pumpkin, sesame, etc.) Are seeds ok to eat? This article explains:
"1 -2 tablespoons of ground flax seeds or chia seeds daily for omega 3 are appropriate for everyone to eat including heart patients, if they wish. Some seeds baked in bread or crackers is acceptable. Just don't eat hanfuls."
Nuts — What about nuts? I hear so many different opinions? This article explains:
"As nuts are a rich source of saturated fats, my preference is no nuts for heart disease patients. That also eliminates peanuts and peanut butter even though peanuts are officially a legume. For those with established heart disease to add more saturated fat that is in nuts is inappropriate. For people with no heart disease who want to eat nuts and avocado and are able to achieve a cholesterol of 150 and LDL of 80 or under without cholesterol lowering drugs, some nuts and avocado are acceptable. Chestnuts are the one nut, very low in fat, it is ok to eat."
Why does the diet eliminate oil entirely? This article explains:
"NO OIL! Not even olive oil, which goes against a lot of other advice out there about so-called good fats. The reality is that oils are extremely low in terms of nutritive value. They contain no fiber, no minerals and are 100% fat calories. Both the mono unsaturated and saturated fat contained in oils is harmful to the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. It doesn't matter whether it's olive oil, corn oil, coconut oil, canola oil, or any other kind. Avoid ALL oil."
Olive oil, canola oil, coconut oil, Sunflower oil, soybean oil, peanut oil, any oil — Which oil is best? This article explains:
"Avoid oils. They injure the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. All oil is also empty calories."
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