A cholesterol-free plan with fiber, plant-based protein, and healthy fats. Saturated fat and sodium are kept to a minimum.

This program features heart-healthy foods and takes inspiration from the DASH diet. It is cholesterol-free and sodium is limited to less than two grams per day. Extra virgin olive oil is the main cooking oil. The plan includes healthy unsaturated fats from seeds, nuts, and nut butter. Fruits, vegetables, legumes, and grains provide daily fiber.

This program was created with the following key considerations:

Low Saturated Fat & Cholesterol
Limiting saturated fat and dietary cholesterol is shown to reduce the risk of cardiovascular disease. This program limits saturated fat to less than 13 grams per day and is cholesterol-free. Monounsaturated fats are added from olive oil, avocado, almond butter, and hemp seeds.

Low Sodium
Guidelines recommend restricting sodium to less than 2,000 milligrams per day to prevent or treat hypertension and reduce the risk of stroke and cardiovascular disease. This program provides less than 1,200 milligrams of sodium daily.

Fiber
This program is rich in fruits, vegetables, and whole grains to provide a daily total fiber amount of up to 60 grams. Soluble fiber found in foods like oats, bananas, berries, and beans is incorporated into the plan and has been shown to improve glycemic control and lower cholesterol levels.

Plant Sterols
Plant sterols can help lower cholesterol by blocking the absorption of some of the cholesterol in food. This program contains naturally occurring plant sterols found in plant-based foods, such as fruits, vegetables, and seeds.