Eating to Reverse Heart Disease (The Ornish Diet)
The eating pattern rated number one for heart health for seven years running. Mostly whole plants, very low in added fat and sugar.
Build every plate around whole plants Fill your plate with vegetables, fruit, whole grains, beans, lentils and soy foods in their natural, unprocessed forms.
These foods are naturally low in the things that harm your heart and high in the fibre and nutrients that help it.
Cut added fats and oils right down Keep total fat low. On the strict reversal diet that is roughly 15 to 35g of total fat a day, mostly from whole foods rather than added oils. Skip fried food and go easy on nuts, seeds and oils.
A very low-fat, whole-food diet is the version Ornish used in the trials where plaque started to reverse.
Drop sugar and refined grains Avoid added sugar, white flour, white rice and other refined carbs. Choose whole grains instead.
Refined carbs and sugar spike blood sugar and worsen the metabolic problems that feed heart disease. This is the least controversial part of almost any heart-healthy diet.
Keep animal foods to a minimum The reversal diet is essentially vegetarian and low in animal protein. If you are not going that far, treat meat, cheese and eggs as small extras rather than the centre of the meal.
Lowering animal fat and protein lowers the saturated fat and cholesterol load on your arteries.
Focus on what you gain, not what you give up Frame it as I feel so much better when I eat this way, rather than I cannot have that. Ornish found people stick with it when it feels good, not like deprivation.
Feeling better fast is a stronger, more lasting motivator than fear.
Cutting added fats and oils, sugar and refined carbs while filling up on whole plants lowers the cholesterol, blood sugar and inflammation that damage your arteries.
View sources
Ornish Lifestyle Medicine (official site)
Intensive Lifestyle Changes for Reversal of Coronary Heart Disease (JAMA, 1998)
The Lifestyle Heart Trial (Lancet, 1990)
Not medical advice. This page is for education only and is not a substitute for professional medical care. Consult a qualified clinician before changing your health routine.
Independent curation. YourProtocol is an independent platform. This protocol is based on the publicly available work of Dean Ornish and is not created, reviewed, endorsed by, or affiliated with Dean Ornish or Preventive Medicine Research Institute.
Is this for you
- People who want the eating side of the Ornish program on its own
- Anyone with high cholesterol, high blood sugar or heart disease
- People happy to eat mostly plants and cook at home
Cautions
- Education based on Dr Ornish's published work, not medical advice or a meal plan tailored to you.
- A very low-fat, plant-based diet is a big change. If you take medication for cholesterol, blood pressure or diabetes, tell your doctor, as doses may need adjusting.
- Growing children, pregnant women, and people who are underweight or have kidney disease should get personalized advice before going very low-fat or fully plant-based.
- On a mostly plant-based diet, plan for vitamin B12 and check with your doctor about other nutrients.
- No products are sold here; this is a way of eating, not a brand.