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

This program features heart-healthy foods and takes inspiration from the DASH diet. Extra virgin olive oil is the main cooking oil. Plant-based fats from seeds and seed butter provide healthy unsaturated fats. Protein comes from lean options to keep saturated fat and cholesterol to a minimum. The meal plan incorporates fruits, vegetables, and grains daily for fiber. Sodium is limited to less than two grams per day.

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 15 grams per day and limits cholesterol to less than 200 milligrams per day. Monounsaturated fats are added from olive and avocado oils, sunflower seed butter, chia seeds, 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 1,300 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 35 grams. Soluble fiber found in foods like oats, bananas, berries, and sweet potatoes 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.