Keep the Doctor Away with Seven Servings of Produce

Adapted from Carra Richling’s original article
Photo: Fresh Fruit and Vegetables

It is not news that eating a plant-based diet, abundant in produce, such as in Dr. Dean Ornish’s Program for Reversing Heart Disease, promotes health and reduces risks for chronic and preventable diseases. However, it is recent news that seven or more servings of produce a day have proven health benefits.

The more fruits and vegetables you eat, the less likely you are to develop heart disease.

A long-term epidemiological study of young adults known as CARDIA, which stands for Coronary Artery Risk Development in Young Adults, found that the more fruits and vegetables you eat, the less likely you are to develop heart disease. This study followed over 2600 young adults between the ages of 18 and 30 for 20 years. The scientists measured coronary artery calcium scores via cardiac CT scans. According to the researchers, women seemed to reap the benefits of the fruits and veggies more than men. Those who ate over eight servings most days were 40% less likely to have plaque measured by cardiac CT than those who ate three or fewer servings each day.

Take advantage of seasonal spring produce that is fresh and abundant this time of year and incorporate more produce into your everyday meals. Shoot for seven servings of produce a day!

‘Ekahi Health, a member of the ‘ike family of companies (, is an innovative healthcare delivery organization that provides comprehensive community-based care focusing on primary care and prevention and wellness. It was the first organization to offer the Ornish program to the people of Hawaii.

For more information about ‘Ekahi Ornish Lifestyle Medicine, visit and follow them on Facebook, LinkedIn and Twitter.