45 Fresh. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. In other words, a diet that’s high in carbs, moderate in protein, and low in fats. Includes easy-to-follow meal plans, recipes, fitness guides and workout. But here’s a breakfast that does add up to 12 to 16 grams of fiber. 4 or more servings daily of vegetables. Foods on the Pritikin Diet include: 1) Unrefined Complex Carbohydrates. And it feels so good! You'll be enjoying plenty of filling, whole foods throughout the day. You'll learn how in our 14-Day Meal Plan. Oatmeal helps lower LDL (bad) cholesterol. Patient Portal; Membership;What the Pritikin Diet is. May 10, 2023 - Explore Chris Lemelle's board "Pritikin Plan" on Pinterest. This 5-Day, Super-Simple Meal Plan For Blood Pressure and Weight Loss is based on the ultra-healthy foods served at the renowned Pritikin Longevity Center in Miami. Health-focused weight loss programs with fitness instruction starting at $39 for three months. The seventh chapter offers a sample 7-day meal plan, seasonal menus and recipes, and grocery shopping tips. Cook 30 seconds, then add the greens, toss to coat, cover, and cook over medium-low heat for 3 to 5. Best Diets Overall. In a medium nonstick pot, sauté 5 cloves of chopped garlic till translucent. “Snacks that are dry and/or fatty are the worst snacks for weight loss because they tend to be super-dense with calories,” explains Gomer. Simmer for 12 minutes uncovered. Here is a healthy meal plan for weight loss featuring recipes from the Pritikin Cooking School that will tempt your tummy, but not your culinary skills. Week One Shopping List for Week One Day. PT (INR) STAT. Toast until the crust is ready. The diet, in short, closely resembled the Pritikin Eating Plan. A review 7 of 26 studies recently found that one serving of beans per day was linked to lower levels of LDL cholesterol as well as healthier arteries, especially in men. Foods That Shed Weight. RA affects about 1. Optional: Garnish with chives or green onions. Fill each plate of food with low-calorie-dense, fiber-rich choices like vegetables, beans, and fruit, and you will lose weight. The Pritikin Diet emphasizes consuming whole, plant-based foods, including: Fruits and vegetables; Whole grains; Legumes and beans; Nuts and seeds; Nonfat dairy products (in some versions of the diet) Sample meal plans and recipes that follow the Pritikin Diet include: Breakfast: Oatmeal with berries and almond milk; whole grain toast with avocado. Fold in spinach. Control Type 2 Diabetes, Shed Fat. A healthy lifestyle includes eating healthy foods, exercise, and a healthy mindset. Mashed beans or a salt-free mashed bean spread (i. You’ll never go hungry! That’s right, you’ll eat till you’re full AND lose weight. Learn how with the Pritikin Program's 14-Day Meal Plan For Health and Weight Loss. Eden Foods) Fresh vegetables (from a salad bar) stuffed into. Six Daily Meals. Emma. The high-fiber content, with its resultant gas production, and rigidity of the diet areThis 5-Day, Super-Simple Meal Plan is based on the ultra-healthy foods served at the renowned Pritikin Longevity. Once again, blood tests were taken, and at the same pre- and post-meal intervals. Like the Pritikin Eating Plan, their diet is carbohydrate-rich,. Good brands include Del Monte and Dole. Strawberries. Top with nonfat milk or soymilk, and fruit, such as sliced strawberries and sliced bananas. $11. RA affects about 1. What Foods You Should Avoid on the Pritikin Diet. Cutting salt intake is key. Oatmeal can help improve blood sugar. 2. Fold cooked chicken into 6-inch whole-wheat tortilla with ¼ avocado and 2 tablespoons chimichurri sauce. Originally designed to prevent and treat cardiovascular disease, the Pritikin diet is a good plan for improving. A Metabolic Syndrome diet and lifestyle plan can reverse it. Explore hundreds of Pritikin Recipes developed in the renowned Pritikin Cooking School. Pritikin is a diet specific meal service that is incredibly affordable, offering dietitian-approved meals that are low in sodium, added sugar, and saturated fat. Throw in pureed beans, red pepper flakes and black pepper to taste, and the 2 tablespoons of whole beans. ,Thousands have come to the Pritikin Longevity Center to lower blood pressure. Americans average, however, about 3,500 mg daily. Vegetarian Meal Plan for a Healthy Weight. chopped walnuts to the A. Add remaining ingredients, except cilantro and parsley, and simmer. Therefore, should a dieter follow the plan to the letter, they are almost assured of weight. Find out the \"GO\" and \"CAUTION\" foods, the \"GO\" and \"STOP\" foods, and the food choices for a lifetime of good health. Lastly, it's best to stick to your favorites. Bret Scher, MD. The Ultimate Guide for Healthy Weight Loss includes the complete Pritikin Diet, hundreds of healthy recipes, healthy weight loss guide and 5-Day meal plan. Book a Consult. While the Pritikin diet does include very small amounts of animal products, plant foods are the star of every meal. Sear, skin side up, two 4-ounce cuts of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. The problem is, a diet full of saturated fats, trans fat, and dietary cholesterol reduces the number and effectiveness of these LDL receptors. Each bite packs a lot of calories. Fruit (whole fruit, not fruit juice) Whole Grains. This item: PRITIKIN DIET & MEAL PLAN COOKBOOK: Comprehensive Guide For Weight Control and Healthy Living Following The Pritikin Program. 3) Fruit. Then get Pritikin’s 5-Day Meal Plan, which puts all 4 goals into action. How Does It Work? "Go" foods. Last name*. With the right balance of macros, you’ll be able to fuel your body for peak performance and crush your. There are 10 simple steps to The Pritikin Edge; Foods on the Pritikin Diet include: 1) Unrefined Complex Carbohydrates; 2) Vegetables; 3) Fruit; 4). guacamole at dinner. In a large mixing bowl, mash cooked potatoes with wire whip. e. WELL Group. Wow! Welcome to Pritikin living! Exclusive Recipes. You get it all with this scientifically proven meal plan to lower cholesterol. In a medium nonstick pot, sauté 5 cloves of chopped garlic till translucent. Five Daily Meals. Get ideas for fresh salads, hearty entrees, and delicious desserts. The Ornish diet is one of U. 99. Emma Tyler breaks down the Pritikin Diet into a simple to understand and easy to follow weight loss and healthy eating plan that anyone can use to lose additional body weight and improve their overall health and wellness. A 14 Day Pritikin Meal Plan is available via the website. The 1979 book describing the diet became a best-seller. Enjoy a healthier (and still delicious) life. D (Author) 3. Healthy Vacation Ideas – 10 Foodie Tips. The Pritikin diet was developed by Nathan Pritikin, an engineer, as part of a lifestyle regimen for health at a retreat in southern California. What Foods You Should Avoid on the Pritikin Diet. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. He decided to quit smoking and to get in shape by running. Oats are a rich source of soluble fiber. The Ornish program emphasizes very low-fat, whole-food, plant-based eating. Better yet, plan a health vacation at Pritikin. You’ll never go hungry! That’s right, you’ll eat till you’re full AND lose weight. After a meal, your bloodstream is flooded with glucose from the breakdown of carbohydrates. S. Add 2 cups low-sodium chicken broth and 1 head of escarole, finely chopped. Preheat oven to 400° F. 83% No longer needed medication Source: Journal of Cardiac. This diet plan aims to improve overall health and prevent chronic diseases through a. Use features like bookmarks, note taking and highlighting while reading The Beautiful Pritikin Diet Cookbook: Delicious Healthy Recipes Meal Plan. Add 2 to 3 minced garlic cloves and crushed red pepper flakes, to taste. Limit the following choices to less than once per month. Exercise Plan for Weight Loss. Shed weight. The diet is based on the idea that a diet high in fiber, complex carbohydrates, and low in. Heart-friendly eating plans emphasize foods that promote heart health, such as vegetables, fruits, whole grains, lean poultry and fish – like salmon and tuna – that are high in omega-3 fatty. Get your blood pressure and other cardiovascular risk factors under control. There is nothing extreme about the Pritikin Diet except that it is extremely healthy. Inside her. How Exercise can Increase Weight Loss. The Pritikin Program of Diet and Exercise has been found to promote weight loss and prevent and control many of the world's leading killers, including diabetes, hypertension, and heart disease. Vascular A Testing – EKG, IMT, Carotid, Aorta +. Banish the basic weight loss mistake of waiting till you’re starving to eat, then overeating when you start. snack and reduce to 2 Tbsp. How the Pritikin Diet Works. Written by Kell Wynn. After one year, LDL cholesterol had dropped, on average, 13%. In her new book, Complete Guide to the Pritikin Diet: A Beginners Guide & 7-Day Meal Plan for Weight Loss, Dr. 6 (Satisfied and Light). A selection of frozen fruit including strawberries, blueberries and raspberries. See more ideas about pritikin diet, healthy recipes, healthy. Developed in the 1970s by Nathan Pritikin, the program is designed to help lower your risk of heart disease, and many of its guidelines have been advocated by the American Heart Association. Golo Diet. Feast on fish today with our Pritikin Crab Cakes. Legumes (Beans) Also served at Pritikin is protein from lean animal sources, such as skim milk, nonfat Greek yogurt, and lean meat (no more than 4 ounces daily) like fish, skinless chicken breast, and bison. There’s more good news. Reduce blood sugar. Eating a cup of beans each day, such as kidney, navy, pinto, black, chickpeas, or butter beans, can lower cholesterol by as much as 10% in six weeks. There are 10 simple steps to The Pritikin Edge. Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat. 4Our Shopping List for Lowering Blood Pressure is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. A better calorie-burning metabolism throughout the day. Fill each plate of food with low-calorie-dense, fiber-rich choices like vegetables, beans, and fruit, and you will lose weight. Jumpstart your Pritikin Program and start seeing benefits right away with our 14-Day Pritikin Meal Plan For Health and. The Mediterranean diet encourages fish and seafood, so cutting out meat while creating. Meal Plans: We've done the planning for you. What Foods Should be Avoided or Minimized on the Pritikin Diet. David Spence, MD, of Roberts Research Institute at Western University in London, Ontario, in a recent issue of MedPage Today. Top with ½ sliced banana. Zatar-Spiced Tofu & Eggplant With Tomato Salsa and Roasted Red Bliss Potatoes. Medicare Supplement Plans (Medigap). Grilled Bison Tenderloin (cooked to your liking) With Sunburst Squash, Creamed Spinach, and Farro, or. WHOLE GRAINS: Bagel, whole wheat Barley (not pearled variety) Cereal, shredded wheat or crisp brown rice cereal, no salt added, such as Erewhon Cous cous, whole wheat Oatmeal (rolled or quick cooking) Pancakes, whole wheat Pasta, whole wheat Pasta, whole wheat penne Pita bread, whole wheat Pizza crust (store-bought ready-to-roll-out whole. Pritikin is a sustainable non-diet approach to eating. Freeze leftovers in single-serving. Oranges. Legumes (Beans) Also served at Pritikin is protein from lean animal sources, such as skim milk, nonfat Greek yogurt, and lean meat (no more than 4 ounces daily) like fish, skinless chicken breast, and bison. Then watch stubborn pounds disappear. It’s three times more common in women than men. How the Pritikin Diet Works. A Full 7-Day Pritikin Diet Meal Plan. . Vegan, Gluten-Free & Other Dietary Options Available. Vegetables. Whole30 Diet. The diet allows five or more 1/2-cup servings of whole grains each day. Pritikin has a free newsletter you can sign up for and also offers online support -- including. Pritikin - Luxury wellness retreat (800) 327-4914. The Pritikin Diet and Exercise program, which hit the best-seller list in 1979, is the granddaddy of diet books. The nearly one-third of participants who stuck most closely to the diet reduced their LDL levels more than 20%. Here’s the complete Pritikin Program for lowering cholesterol with little or no medication, including recipes and 5-day meal plan: The Ultimate Guide for Lowering LDL Cholesterol Naturally. Pear. Fill out the form below to get started. by. It may appear to be a lot of boxes, but it’s easy to check off a bunch at one time (see the sample meal plans on page 11 and 12). com if you need additional assistance. Pritikin Caesar Dressing. The Pritikin Program of Diet and Exercise has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers – heart disease. In more than 100 studies published in peer-reviewed medical journals, the Pritikin Program of Diet and Exercise has been found to not only. Here’s yet another reason to eat a heart-healthy diet like the Pritikin Eating Plan: possible protection against a punishing, fatiguing disease called rheumatoid arthritis, often nicknamed RA. The Pritikin Diet, developed by Nathan Pritikin in the 1950s, is a pioneering approach to nutrition that focuses on whole foods and low-fat consumption. Having a good body composition has many benefits, including: Decreased risk of type 2 diabetes, hypertension, and heart disease. Make the most of it with our free healthy meal plans for summer. To Make it 1,200 Calories: Change breakfast to Peanut Butter-Banana Cinnamon Toast, omit the yogurt at the A. 6 out of 5 stars 3Then get Pritikin’s 7-Day Meal Plan, which puts all 4 goals into action. Metabolism, 53: 377, 2004. Day Eleven | Eat Beans, Shed Fat. 5 ounces). Add garlic, turmeric, ginger and cumin; cook, stirring constantly, until fragrant, about 1 minute. Then, top the pizza with fresh tomato slices and a few slices of. The health benefits of the Pritikin Diet include: Weight loss of up to 11 pounds in three weeks has been proven in scientific studies. Developed in 1975 by Nathan Pritikin, the Pritikin Diet is designed to help people lose weight and reduce their risk of heart disease, diabetes, and other chronic health conditions. Reducing salt intake from 3,400 to 2,300 milligrams per day could cut U. Meanwhile, soak So Soya in ½ cup hot water for about 5 minutes. Add onion and cook, stirring occasionally, until softened, about 3 minutes. D , ALEX . If you’re ready to commit to making a real change in your life, we have a real solution — the New Mayo Clinic Diet offers a straightforward, affordable approach to effective, practical, and healthy weight loss. Nov 19, 2009 · 14-Day Pritikin Weight-Loss Plan Day 10. Inside this in-depth Pritikin diet guide you will discover: What the Pritikin Diet is. Eating a cup of beans each day, such as kidney, navy, pinto, black, chickpeas, or butter beans, can lower cholesterol by as much as 10% in six weeks. hummus. - Kindle edition by Tyler, Dr. 3-egg-white omelet with grilled onions, mushrooms, and red bell peppers; ½ whole-grain bagel with 2 teaspoons 100% fruit spread, no sugar addedThen get Pritikin’s 5-Day Meal Plan, which puts all 4 goals into action. For most adults, the ideal limit is no more than 1,500 milligrams of sodium per day. The Pritikin Program has been documented in more than 100 studies in peer-reviewed medical journals to prevent and control many of our nation’s leading killers, including heart disease, type 2 diabetes, high blood. Filling Suggestions For Healthy Sandwiches: Tuna fish, packed in water, low-sodium. 2. Or, book a 10-minute consultation →. Improved heart health. All Your Meals for Day 10. 1 tablespoon cider vinegar (or any white vinegar) 12 ounces silken tofu. Pritikin doesn't have you counting calories, but you do. The Pritikin diet is a high-fiber, low-fat diet designed to reduce cholesterol and improve heart health. It typically includes a variety of fruits,. Losing 1-2 pounds a week is healthy and can be achieved by creating a caloric deficit, which is why some experts recommend intermittent fasting methods such as the 5:2. Gastroenterologist David Hershel Alpers and colleagues described the Pritikin diet as "nutritionally adequate, but the low fat content makes it unpalatable, and the likelihood of. Bake until tender (about 40 minutes), tossing occasionally. Wow! Welcome to Pritikin living! Exclusive Recipes. Learn in cooking classes how to become an expert chef of healthy pie recipes, and much more. ,The Pritikin Diet Cookbook: Several simple ambrosial kitchen approved Pritikin diet recipes [ARMSTRONG,. First Name*. By contrast, the Pimas in Mexico are very active and eat a high fiber, high carbohydrate diet that is minimally processed (whole foods like corn, beans, fruits, and. Come Discover (Your) Wellness. Add 1 to 1½ teaspoons dark sesame oil to a wok. Fortunately, these are environmental factors that can be modified. For example, if you prefer bran flakesDiet and Lifestyle programs. Best Medicare Part D Prescription Drug Plan Companies 2024. For people who want or may need to follow stricter guidelines around heart healthy. Reasons that the Ketogenic Diet Plan is the very best. As we all know, that one McMcMuffin rarely quells hunger. Vogel is a cardiologist, Pritikin's chief medical director, and professor of medicine at the University of Maryland. The Pritikin diet is a diet low in fats and high in complex carbohydrates. The healthiest breakfast you can eat is full of whole foods. Add water, if necessary, to keep the greens from sticking. Lunch (352 calories) 2 1/4 cups Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette. Pritikin Diet Cookbook. As mentioned, herbs are the way to go when seasoning your chosen protein. D 4. COM The Pritikin diet is a low-calorie, low-protein, high-carbohydrate eating plan that recommends a fat intake as low as 10 percent of your daily calories. Distributing protein evenly across each meal can help to control appetite and curb cravings. Lower Vascular Ultrasound. A Simple & Nutritious 7-Day Pritikin Diet Meal Plan. ½ cup nonfat milk. Pop-top canned fruits packed in juice or water, no sugar added. Plant-based foods are still the. You’ll learn how in our 14-Day Meal Plan For Health and Weight Loss. Want loads of nutrition? Go for whole grains. Midafternoon. Our Shopping List for Diabetics is based on the Pritikin Eating Plan, regarded worldwide as among the healthiest diets on earth. A Full 7-Day Pritikin Diet Meal Plan. Bring to a boil over medium-high heat. Use features like bookmarks, note taking and highlighting while reading Complete Guide to the Pritikin Diet: A Beginners Guide & 7. The plan. 75 recipes for flavorful and. and high blood pressure. 4. Emma Tyler breaks down the Pritikin Diet into a simple to understand and easy to follow weight loss and healthy eating plan that anyone can use to lose additional body weight and improve their overall health and wellness. This is so much more than a diet – Pritikin is a healthy, sustainable lifestyle. This diet eliminates what most of us would consider a satisfying and filling meal. If you’re ready to commit to making a real change in your life, we have a real solution — the New Mayo Clinic Diet offers a straightforward, affordable approach to effective, practical, and healthy weight loss. And so easy to make! View Recipe. You can decrease your risk of pancreatitis by sticking with a low-fat, healthy eating plan. We limit dried fruit like raisins because they are very-calorie-dense. If you have pancreatitis, drink plenty of fluids and limit caffeine. Learn how to follow a simple and filling Pritikin Meal Plan for 14 days, which includes breakfast, lunch, dinner, and dessert. Overview Health & Nutrition Recipes Health Benefits of the Pritikin Diet Studies published in peer-reviewed journals have shown that the Pritikin diet can: Reduce total cholesterol. Aug 26, 2016 - Explore Deanna Sepulvado's board "Pritikin Meal Plan", followed by 382 people on Pinterest. Saturated fat-rich foods, organ meats, processed meats, partially hydrogenated vegetables oils and. According to Greger, Nigeria’s traditional plant-based diet — rich in starches and vegetables, low in all things animal — confers protection against genetic misfortune (page 55). Bring water to a boil. Meal Plans; Questions & Answers; Videos; Tools. PRITIKIN. Reduce heat and simmer for 3 to 4 minutes, stirring often. 45 Fresh And Mouth Watering Recipes ALEX PAUL M. 1 ounce 70% dark chocolate. View 7 Day Cholesterol-Lowering Diet Plan. Microalbumin Urine Test. Good brand choices include Wasa, Kavli, FINN Crisp, Rye-Crisp, and RyVita. It celebrates all the scrumptious – and amazingly. Physician Consultation. With the right balance of macros, you’ll be able to fuel your body for peak performance and crush your. Also, research has found that diets rich in beans are as good as statins in reducing cholesterol. Top Tips For Ordering Healthy, Tasty Restaurant Food. One such lifestyle is the Pritikin Program of diet and exercise. ”. Heat and add 6-ounce bag of cut, washed Asian-style veggies. That’s the same three pillars of the Pritikin Program: a healthy meal plan, an active lifestyle, and a positive mindset. You can greatly reduce your chances of getting diabetes, say experts, with minimal changes in your lifestyle. Simmer for about 15 minutes, or to your taste. S. The Pritikin Diet was invented by Nathan Pritikin in 1976 from his diet book “The Pritikin Program for Diet and Exercise” — where the dietary guidelines, also known as Very-Low-Fat-Diet and high fiber diet, are as follows:. 1 cup nonfat plain or nonfat, no-sugar-added yogurt. 2) Vegetables. Pritikin's diet is low in w3s to which he pays no attention at all. Get a Simple Meal Plan. Avocado, salmon, tomato, and certain nuts are considered low-carb. Diabetes is rapidly increasing among adults as modern lifestyles, lack of physical activity and convenience foods make obesity harder to avoid. Learn how to enjoy a superabundance of healthy, delicious foods without ever feeling hungry on the Pritikin Diet. 3 servings daily of nonfat dairy products. COMThe Pritikin diet is a low-calorie, low-protein, high-carbohydrate eating plan that recommends a fat intake as low as 10 percent of your daily calories. Tap into recipes created by the award-winning chefs at the renowned Pritikin Longevity Center in Miami, Florida. Take on a spinning class or posture class. Cook in the microwave ½ cup oatmeal, 1 cup nonfat milk, and 1 tablespoon raisins. 2. Half the men were assigned to the WELL diet, which was similar to the Pritikin Eating Plan. Take our free. Disease Control and American Heart Association have been the recommendations of the Pritikin Eating Plan for more than 40 years. 99. Tap into recipes created by the award-winning chefs at the renowned Pritikin Longevity Center in Miami, Florida. If you are a Gmail user, check your Promotions tab. Backed by scientific research, this tasty meal plan includes protein-rich ingredients at each meal. Having an eating plan high in fat and calories can lead. The Pritikin Diet Plan. Diet isn’t about the fasting state; it’s about the ‘fed’ state [the just-finishing-eating state],” asserted J. Mayo Clinic Diet. Even. 45 Fresh And Mouth Watering Recipes . A review 7 of 26 studies recently found that one serving of beans per day was linked to lower levels of LDL cholesterol as well as healthier arteries, especially in men. Making your breakfast healthier can be simple!Pritikin Diet Meal Plan. Plus, prudent amounts of nonfat dairy foods and lean animal foods, mostly fish. See more ideas about food, healthy recipes, pritikin diet. Lowered blood sugar for patients with Type 2 diabetes. Restaurant Rules. Six Daily Meals. “How am I going to get 12 to 16 grams of fiber in each meal?” Take breakfast. day ONE 5-DAY MEAL PLAN TO LOWER CHOLESTEROL WWW. Mar 8, 2022 - Explore Colleen Vogt's board "Pritikin Diet", followed by 177 people on Pinterest. Freeze leftovers in single-serving. What diet is best for lowering cholesterol? On an eating plan like the Pritikin Program, very low in saturated and trans fats and very high in cholesterol-lowering, high-fiber fruits, vegetables, whole grains, and. Top with nonfat milk or. WHOLE GRAINS: Bagel, whole wheat Barley (not pearled variety) Cereal, shredded wheat or crisp brown rice cereal, no salt added, such as Erewhon Cous cous, whole wheat Oatmeal (rolled or quick cooking) Pancakes, whole wheat Pasta, whole wheat Pasta, whole wheat penne Pita bread, whole wheat Pizza crust (store-bought ready-to-roll-out whole-wheat pizza dough with low-sodium marinara sauce. By the. PROGRAM; EXPERIENCE; RESULTS; MORE; LOCATION; HEALTH EXPERTS; AT. Turn ho-hum sandwiches into hearty, healthy sandwiches. The diet is based around low-fat, high-fibre food and limiting red meat, alcohol and processed food. Pritikin is a Gastroenterologist in San Francisco, CA. Overall score: 3. For 4 servings, thaw one box of frozen spinach and cook in 1 cup nonfat milk with a dash of nutmeg. Then get Pritikin's 7-Day Meal Plan, which puts all 4 goals into action. Now 33% Off. Heat oil in a medium saucepan over medium heat. Pop-top canned fruits packed in juice or water, no sugar added. Book a Consult. This makes up a bulk of your “Go” foods. Create a plan to take it one step at a time. The VS girls. Diseases like obesity, type-2 diabetes, hypertension, high-cholesterol and heart disease are the result of this unhealthy diet. It was developed by Nathan Pritikin in the 1970s as a way to combat heart disease and other chronic illnesses. Items to minimize include oils, refined sugars, salt, and refined grains. Add 2 to 3 minced garlic cloves and crushed red pepper flakes, to taste. With a moderate 30% fat diet, several studies have documented only modest reductions in total and LDL cholesterol (about 5 to 15%). This 5-day healthy meal plan for weight loss can help not only shed weight but also prevent and control heart disease, diabetes, and high blood pressure.