Ornish Reversal Program

This diet and lifestyle program was created by Dean Ornish, MD, to prevent and reverse chronic diseases such as type 2 diabetes, high cholesterol, hypertension, and even early-treated prostate cancer. Based on more than four decades of research, the program helps participants lose weight and improve health through diet and lifestyle changes that support healthy aging, showing particular success in reversing symptoms of heart disease.

The Ornish Reversal Program encourages participants to consume small, frequent meals and limit refined grains, alcohol, and concentrated sweeteners. The diet emphasizes “good” fat sources, such as fish oil, flaxseed oil, nuts, and seeds, and limiting cholesterol intake to less than 10 milligrams per day. A daily multivitamin is also recommended. The lifestyle aspects of this program include three to five hours of moderate exercise each week, relaxation/meditation for stress management, and fostering loving relationships.

Foods to include:

  • Fruits

  • Vegetables

  • Whole grains

  • Non-fat dairy/dairy alternatives

  • Egg whites

  • Legumes

  • Nuts and seeds

  • Soy

Foods to avoid:

  • Meat

  • Fish

  • Poultry

  • Full-fat dairy

Pros:

  • Diet based on whole foods

  • Research has shown this diet to be highly effective in improving health parameters

  • Includes both diet and lifestyle shifts to support health

Cons:

  • May be difficult for some people to stick to

  • Very low in fat; some may find this diet unsatisfying

  • Must be willing to make changes beyond the diet

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