Choose Most Often
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   Choose in Moderation

• 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 
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   Choose Least Often

• Red meat, such as beef, veal, pork, lamb, dark poultry meat, duck
• Fried foods
• Butter
• Margarine
• All oils
• Tropical fats
• Hydrogenated oils and fats
• Mayonnaise
• Lard
• Shortening
• Regular salad dressings
• Cheese
• Egg yolks
• Cream and oil-based sauces
• Whole fat dairy products
• French fries

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