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  • Nuts and seeds
  • Olives
  • Avocados
  • Steamed, grilled or poached deep-water fish
  • Lean poultry: white chicken or turkey meat without skin
  • Low-fat dairy products
  • White bread
  • Refined-grain breakfast cereals
  • White rice
  • White pasta
  • Fruit juice
  • Alcoholic beverages
  • Fat-free sugar-based bakery products
  • Regular soft drinks and sugar-sweetened carbonated fruit drinks and beverages
  • White sugar, brown sugar, syrup, candies, etc.

Food Spectrum Chart PDF
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  

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