DISCLAIMER: Consult with your physician before making dietary changes that may affect your health. I am a data point of n=1.
I realize I’m an oldster (56) and a canary in the mine, but I wanted to share the results of my adhering to my DIY “cardiac chow” in my attempts to improve my lipid panel stats. The aim of my adaptation is to provide a more heart-friendly soylent, following Dean Ornish’s and Caldwell Esselstyn’s guidelines.
I started on my DIY on July 20, after starting to eat heart healthy in June. I’ve used it for 95+% of my meals. I tinker with it constantly, and the recipe has been through many iterations. It started out as a fruit smoothie and is currently more of a canonical (dry ingredient) soylent. The nutrition profile is tweaked from the U.S. Gov profile for a 55+ male. I recently had a comprehensive metabolic panel run and had normal results across the board.
This recipe contains 12% fat, but only 3 grams per day of saturated fat; the remainder of the fats are unsaturated and omegas. To accomplish this 12%, the oil component is omitted completely. Additionally, cholesterol is less than 10 mg and sodium less than 1500 mg. I take 2 fish oil capsules for Omega-3 and -6 fats to compensate for the omission of the oil component, not for cardiac reasons, but rather for their other general health benefits. The vitamin K does not meet US Gov DRI, but this is desirable in my case, as I am on anticoagulants. It has a lot of fiber for CV and GI reasons, and it makes it more filling.
Below are my last three lipid panels, which show continuous improvement. My ratio would be lower, but for my stubbornly low HDL, which doesn’t budge upwards even with exercise. However, HDL by itself is not a reliable indicator–I had a heart attack at the end of May! Note: I’ve been on a statin throughout this time period.
Results for 5/16/14
Results for 7/21/14
Results for 9/25/14
Again – a big fat YMMV here, but for my purposes, my DIY has served me admirably. I plan on adding more heart healthy meals as my repertoire expands, but the DIY is a great base to build from.