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Esselstyn's Prevent & Reverse Heart Disease Diet

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Food NameIronCalciumZincB12Protein 
Beans, dry, cooked2.8441.10.08.0
Beans, dry, cooked, fat not added in cooking3.0481.10.08.7
White beans, dry, cooked3.4831.30.08.9
White beans, dry, cooked, fat not added in cooking3.7901.40.09.7
Black, brown, or Bayo beans, dry, cooked1.3361.00.06.7
Black, brown, or Bayo beans, dry, cooked, fat not added in cooking1.4391.10.07.3
Fava beans, cooked1.4330.90.07.0
Fava beans, cooked, fat not added in cooking1.5361.00.07.6
Lima beans, dry, cooked2.2160.90.07.1
Lima beans, dry, cooked, fat not added in cooking2.4170.90.07.8
Pink beans, dry, cooked2.1480.90.08.3
Pink beans, dry, cooked, fat not added in cooking2.3521.00.09.0
Pinto, calico, or red Mexican beans, dry, cooked1.3320.60.06.5
Pinto, calico, or red Mexican beans, dry, cooked, fat not added in cooking1.4350.70.07.1
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How to Prevent and Reverse Heart Disease through Nutrition

This online food database complements Caldwell Esselstyn's Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure and provides the information you need to maintain optimal nutrition on a plant-based healthy heart diet. Plant-based or vegan diet excludes meat, eggs, dairy products and all other animal-derived ingredients. In addition, Esselstyn's diet is a low fat diet.

The rules of Esselstyn's Heart Disease Prevention and Reversal Diet are:
  • Do NOT eat
    • Meat, poultry or fish,
    • Dairy products,
    • Oil of any kind,
    • Nuts or avocados. These foods are high in fat.
  • Do eat
    • Vegetables,
    • Legumes,
    • Whole grains and grain products, including bread and pasta (without added fat),
    • Fruits.
In his book Prevent and Reverse Heart Disease, Dr. Caldwell Esselstyn explained that eating meat, dairy, and oils injures the lining of our blood vessels, causing heart disease, heart attack, or stroke. According to Esselstyn's twenty-year nutritional study, a plant-based, oil-free diet could prevent and reverse these cardiovascular diseases.

Plant-based diet can meet all the recommendations for nutrients. The key is to consume a variety of foods and the right amount of foods to meet your calorie needs. Nutrients that plant-based dieters may need to focus on include protein, iron, calcium, zinc, and vitamin B12.


Nutrients to focus on for Esselstyn's plant-based healthy heart diet

  • Protein has many important functions in the body and is essential for growth and maintenance. Protein needs can easily be met by eating a variety of plant-based foods. Combining different protein sources in the same meal is not necessary. Sources of protein for vegetarians include beans, nuts, nut butters, peas, and soy products (tofu, tempeh, veggie burgers).
  • Iron functions primarily as a carrier of oxygen in the blood. Iron sources for vegetarians include iron-fortified breakfast cereals, spinach, kidney beans, black-eyed peas, lentils, turnip greens, molasses, whole wheat breads, peas, and some dried fruits (dried apricots, prunes, raisins).
  • Calcium is used for building bones and teeth and in maintaining bone strength. Sources of calcium for vegetarians include calcium-fortified soymilk, calcium-fortified breakfast cereals and orange juice, tofu made with calcium sulfate, and some dark-green leafy vegetables (collard greens, turnip greens, bok choy, mustard greens). The amount of calcium that can be absorbed from these foods varies. Consuming enough plant foods to meet calcium needs may be unrealistic for many. Calcium supplements are another potential source.
  • Zinc is necessary for many biochemical reactions and also helps the immune system function properly. Sources of zinc for vegetarians include many types of beans (white beans, kidney beans, and chickpeas), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds.
  • Vitamin B12 is found in animal products and some fortified foods. Sources of vitamin B12 for veganists include foods that have been fortified with vitamin B12. These include breakfast cereals, soymilk, veggie burgers, and nutritional yeast.

General Information about Heart Disease

Heart disease is the number one killer in the U.S. It is also a major cause of disability. There are many different forms of heart disease. The most common cause of heart disease is narrowing or blockage of the coronary arteries, the blood vessels that supply blood to the heart itself. This is called coronary artery disease and happens slowly over time. It's the major reason people have heart attacks.

Other kinds of heart problems may happen to the valves in the heart, or the heart may not pump well and cause heart failure. Some people are born with heart disease.

You can help reduce your risk of heart disease by taking steps to control factors that put you at greater risk:

  • Control your blood pressure
  • Lower your cholesterol
  • Don't smoke
  • Get enough exercise

How to use the DietGrail food database for healthy heart nutrition

This food database provides the nutrient contents of approximately 7,000 food items.
A food's mineral and vitamin contents are displayed in charts to allow easy evaluation of its nutrition. You can use these vitamin and mineral charts to choose the most nutrient-dense foods and avoid foods with empty calories.
In addition, the calorie pie chart shows the contribution of fat, carb and protein to the food's total calorie. If you wish to choose low-fat foods, you can sort foods by their fat contents, or review the calorie chart and choose those where fat's contribution to total calorie value is lowest.
Foods can be searched by name and sorted by nutrient contents to help you find the most appropriate foods for a healthy heart diet. Just click on the nutrient's name to sort or reverse sort order.

Usage Note

  • Nutrients in table are calculated per 100g of food.
  • Protein amount is calculated in grams.
  • Iron, Calcium and Zinc are in mg.
  • Vitamin B12 are in mcg.
  • Click on column header to sort foods by name or by a nutrient's content.
  • Pie chart shows relative contributions to total calories from carbohydrate, protein and fat (and alcohol, if exists).
  • The mineral and vitamin charts show the relative contents of minerals and vitamins of each food. The higher the bubble, the higher mineral or vitamin content a food has relative to other foods. The larger the bubble, the greater the mineral or vitamin content relative to the Recommended Daily Allowances.

Online Nutrient Databases for Healthy Heart

See our most complete directory of Healthy Heart Diets and Companion Food Databases. This directory includes unique nutrient databases with fat quality and glycemic index ratings of foods, plant-based diet for reversing heart diseases, Mediterranean diet and others, etc.

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