Dr. Dean Ornish quickly became a household name when his lifestyle change program showed heart disease can be reversed without surgery. His program is no longer used by heart patients alone, but it has been shown to be effective for weight loss, decreasing high blood pressure and cholesterol, reversing the progression of diabetes, as well as preventing certain cancers. The nutrition portion of the lifestyle change is vegetarian-based and encourages an overall healthful way of eating.
Fruits, Vegetables and Whole Grains
The Ornish Diet is based on a whole-food vegetarian diet, high in complex carbohydrates. The diet is primarily fresh produce and whole grains, with locally grown fruits and vegetables emphasized. Include 100 percent whole grain breads, amaranth, barley, brown rice, buckwheat, bulgur, corn tortillas, couscous, oats, whole grain pastas and high-fiber cereals are the basis of the vegetarian diet.
Legumes
Dried beans and soy products are the primary sources of protein for the vegetarian diet. Beans may be dried, frozen or canned with no added salt. Include black beans, cannellini beans, chickpeas, lentils, lima beans, fava and kidney beans. Try veggie burgers, soy sausage and hot dogs, tempeh, tofu and edamame.
Dairy and Eggs
Fat-free dairy products and dairy substitutes and egg whites or substitutes may each be consumed up to two times a day. Dairy substitutes, like enriched oat, rice, and soy milks, may be used if you choose to avoid all animal products.
Fats and Oils
Fat and oils should be used sparingly when following the Ornish Diet. Oils and fats should be low in saturated fat and high in omega-3 fatty acids include canola oil, fish oil and flaxseed oil. The diet stresses replacing butter and regular salad dressings with fat-free margarine spreads, fat-free nondairy salad dressings nonstick cooking spray. Nuts and seeds are included on the Ornish Diet as fats, and should be used sparingly. No more than 10 percent of calories should come from fat if seeking to reverse heart disease.
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