Going Low-Fat with Dr. Esselstyn!

Welcome to day three! Today, you will hear more about why a low-fat diet is so important in preventing common chronic diseases and promoting a healthful weight. Learn more about the health consequences of eating just one high-fat meal.

Great Seal of the Navajo Nation
Welcome Vice President Jonathan Nez of the Navajo Nation and the Diné Power Plate Healthy Eating Challenge Participants from Window Rock, Arizona!

Today's Meal Plan:
  • Breakfast: Oatmeal or cereal with plant-based milk of your choice
  • Lunch: Leftovers from last night’s dinner
  • Snack: Air-popped popcorn with curry powder or nutritional yeast
  • Dinner: Quickie Quesadillas with Mexican Corn Salad

A Message from Dr. Esselstyn


I often ask patients to compare their coronary artery disease to a house fire. Your house is on fire because eating meat and dairy products has given you heart disease. You are spraying gasoline on the fire by continuing to eat the very same foods that caused the disease in the first place. Stopping the gasoline puts out the fire. Eating a plant-based diet will end heart disease. If you eat to save your heart, you can cut health care costs and save yourself from other diseases of nutritional extravagance: strokes, hypertension, obesity, osteoporosis, type 2 diabetes, and cancer.

For a few of my nutrition tips, visit my Kickstart page >

PCRM 21-Day Vegan Kickstart: Going Low-Fat

Susan Says:

Which has more calories per gram: carbohydrates or fat? Carbohydrates have 4 calories per gram, while fat has more than twice that at 9 calories per gram. Weight loss is a lot easier when you get those high-calorie food sources out of your diet.