Vegetables (organic whenever available) 

• All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc.

  Fruits (organic whenever available)

• All fresh fruits, such as citrus, apples, berries, etc.

  Legumes

• Dried beans, such as garbanzo beans, black beans, pinto beans, etc.
• Lentils
• Green peas
• Sprouted peas, beans and seeds

  Complex Carbohydrates

• Whole grains, pastas and cereals, such as brown rice, whole wheat, oats, millet, barley, kasha, cornmeal, polenta, etc.

  Protein Sources

• Soy products, such as tofu, soy beans, soy yogurt, soy and mixed-protein powders
• Non-fat dairy products daily Egg whites

  Flavor Additives

• Fat-free condiments and salad dressings
• Vinegars Fresh and dried herbs
• Garlic and onions

 
Food Spectrum Chart 
To keep track of your heart healthy dieting choices, print this out as a daily reminder. You will need the free Adobe Acrobat Reader to see this file. Download it here.

Dr. Dean Ornish
Preventive Medicine Research Institute
A nonprofit public institute dedicated to research, education and service