The Ornish Diet Plan is vegetarian and excludes cholesterol-containing foods, such as meats. The basis of the diet is to almost completely give up fat.

Since the diet avoids red meat and fat, it also protects from heart problems in the short term.

Dr. Dean Ornish, the founder of the Diet, advises individuals to get 10% of their energy intake from fat. This diet aims to reduce coronary atherosclerotic disease with weight loss, regular exercise and meditation.

It is also used for stress relief and weight loss. It is reputed to help prevent heart disease and diabetes, and lower cholesterol levels.

It is also used to prevent prostate and breast cancer.

This diet is mostly vegetarian, so prepare for plenty of produce. In addition to those fruits and veggies, you will use vegetarian sources of fats, such as olive oil, for cooking. Some examples include:

Carrots
Broccoli
Green beans
Asparagus
Cucumber
Apples
Grapes
Bananas
Melons
Berries

Whole Grains

You must swap refined carbohydrates for whole-grain versions on this diet.

Whole wheat bread products
Brown rice
Oatmeal
Amaranth
Quinoa

Legumes, Seeds, and Nuts

Legumes are a good source of protein in a plant-based diet. Nuts and seeds are higher in fat, so they are available on the prevention plan. Some examples include:

Chickpeas
Adzuki beans
Black beans
Lentils
Pumpkin seeds
Walnuts
Almonds

Fish

On the prevention plan, some fish is included, since it is a good source of omega-3 fatty acids.

Halibut
Cod
Tilapia
Sole

Eggs and Dairy Products

Egg whites
Small amounts of nonfat milk or yogurt

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