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Ornish recommendations

These are Dr. Ornish's own words, taken from the web site:


The diet that Dr. Ornish recommends is a low-fat, whole foods, plant-based
diet that is based on fruits, vegetables, grains, beans, and soy products
in their natural forms. These foods give you a double-benefit: they are low
in substances that are harmful and are rich in literally hundreds of
substances that may be protective against heart disease and many other

Dr. Ornish has found that it is often easier to make big changes in diet
and lifestyle than to make small ones-- because you feel so much better, so
quickly, it reframes the reason for changing diet and lifestyle from fear
of dying to joy of living.

Program participants are asked to adopt a diet based on the following
nutrition guidelines:

        No animal products except egg whites and non-fat dairy foods
        No more than 10 percent of total calories from fat
        No more than 10 milligrams a day of dietary cholesterol
        Approximately 15 percent of total calories from protein
        Approximately 75 percent of total calories from complex carbohydrates
        Restricted salt intake for patients with hypertension, heart failure
        or kidney disease
        Moderate sugar intake
        Less than 2 ounces per day of alcohol
        No caffeine
        Recommendations for supplementation based on known research,
        emerging research, and the degree to which the participants can
        implement the diet


        Walking is the preferred form of exercise, 30 minutes per day or
        one hour three times per week. Moderate exercise provides much of
        the health benefits of more intensive exercise but with a lower
        risk of injury or sudden cardiac death during exercise. The
        greatest reduction in premature death is between those who walk
        and those who are sedentary. From a fitness standpoint, more is
        better, but only if you do it on a regular basis. What gets people
        in trouble is when they are weekend warriors--being sedentary six
        days a week and exercising intensively (i.e., shoveling snow,
        playing basketball) on the seventh.

        Stress Management

        Stress management techniques include stretching, breathing,
        meditation, progressive relaxation, and group support. These
        techniques are designed to increase and focus your awareness,
        to improve concentration, to quiet down your mind and body to
        rediscover inner sources of peace, joy, and well-being.

        Group Support

        Group support is designed to create a community in which
        participants enhance intimacy and adherence to the program.
        Several studies have shown that support groups may prolong
        survival as well.

Hope this is helpful.