What Can You Eat on the Esselstyn Diet?

January 6, 2026 •

3 min read

Originally developed for severely ill patients with cardiovascular disease, the Esselstyn diet is a restrictive, low-fat, whole-food, plant-based program that excludes all animal products and added oils. The Esselstyn diet is a therapeutic lifestyle intervention based on a whole-food, plant-based (WFPB) eating pattern.

Quick Summary

The Esselstyn diet focuses on whole, plant-based foods like vegetables, fruits, whole grains, and legumes, while strictly avoiding all animal products, added oils, and processed foods.

Key Points

Embrace Whole Foods: The Esselstyn diet is centered around whole, plant-based foods like vegetables, fruits, whole grains, and legumes, in their most natural state.
Strictly No Oil: All added oils are prohibited, including commonly perceived 'healthy' oils like olive and coconut oil, to protect the endothelium lining of blood vessels.
Avoid Animal Products: The diet strictly excludes all meat, poultry, fish, eggs, and dairy products, making it a completely vegan diet.
Limit High-Fat Plant Foods: High-fat plant sources like nuts, seeds, and avocados are limited, especially at the start of the program.
Prioritize Leafy Greens: A cornerstone of the diet is consuming leafy green vegetables multiple times a day to boost nitric oxide production and support vascular health.
Eliminate Processed Foods: Refined grains, processed snacks, and added sugars are avoided to reduce overall caloric density and remove harmful ingredients.

The Core Principles of the Esselstyn Diet

The Esselstyn diet emphasizes consuming foods in their natural state and is extremely low in fat, typically less than 10% of total calories. A key principle is the complete elimination of all added oils, based on the belief that they can harm the endothelium, the lining of blood vessels crucial for heart health.

Why Leafy Greens Are Paramount

Consuming leafy green vegetables multiple times daily is a central recommendation of the Esselstyn program. Dr. Esselstyn highlights their role in boosting nitric oxide production, which supports healthy blood vessel function and is vital for cardiovascular health. Eating greens six times a day is often recommended.

What to Embrace: The Esselstyn Food List

For those wondering what can you eat on the Esselstyn diet, the focus is on fiber-rich, nutrient-dense whole plant foods:

Vegetables: All vegetables are permitted, with a strong emphasis on leafy greens such as kale, spinach, and collards. Other recommended options include broccoli, carrots, and bell peppers.
Fruits: Enjoy a variety of fresh and frozen fruits, with berries particularly highlighted for their antioxidants. Whole fruits are preferred over juices, and avocado is generally avoided due to its high-fat content.
Whole Grains: Intact whole grains like oats, brown rice, and quinoa are primary sources of carbohydrates. Oil-free, 100% whole-grain pasta and bread are acceptable.
Legumes: Beans, lentils, and chickpeas are excellent sources of fiber and protein. Oil-free hummus is also permitted.
Plant-Based Milk: Unsweetened soy, almond, and oat milk can be used.
Herbs and Spices: Flavor foods liberally with fresh and dried varieties.
Nuts and Seeds: Generally limited due to high fat, but ground flaxseed meal is recommended for omega-3s.

What to Avoid: The Forbidden Foods

Strict adherence is essential for the diet's benefits. Foods to avoid include:

All Animal Products: Meat, fish, seafood, dairy, and eggs are prohibited.
All Added Oils: No extracted oils of any kind are allowed.
Refined Carbohydrates: White bread and pasta are excluded.
Processed Foods and Added Sugars: Avoid processed snacks, sugary drinks, and foods with added sweeteners.
Avocados and Nuts: Generally restricted due to high fat.

Comparison Table: Allowed vs. Forbidden Foods

A comparison of allowed and forbidden foods includes avoiding all animal products and added oils while focusing on fruits, vegetables, whole grains, and legumes. Full details can be found on {Link: Scribd https://www.scribd.com/document/900699002/Dr-Esselstyn-Diet}.

A Sample Day of Eating

A sample day includes breakfast with oatmeal and fruit, lunch with a large salad, and dinner with lentil stew or baked sweet potato with vegetables and chickpeas. Snacks might include whole grain crackers with hummus or fruit.

Cooking and Dining on the Esselstyn Diet

Oil-free cooking involves using water, broth, or wine for sautéing. Dining out requires requesting no added oils or animal products.

Conclusion

The Esselstyn diet offers a strict, whole-food, plant-based approach free from animal products and added oils, providing a framework to support cardiovascular health and potentially reverse disease. For additional details, recipes, and resources, the Esselstyn Family Foundation website offers further guidance at esselstynfamilyfoundation.org.

Frequently Asked Questions

Nuts and seeds are generally avoided or limited, especially in the beginning, due to their high-fat content. Ground flaxseed meal is an exception, recommended for its omega-3 fatty acids.

No, all added oils are forbidden, including olive oil. Dr. Esselstyn believes that all extracted oils can damage the delicate lining of blood vessels and should be avoided.

Unsweetened plant-based milks such as soy, almond, and oat milk are allowed. Dairy products are strictly prohibited.

The diet is not inherently gluten-free, as whole grains like wheat and barley are included. However, it can be adapted to be gluten-free by focusing on grains like brown rice, quinoa, and oats.

You can use water, vegetable broth, or wine for sautéing vegetables. Oil-free baking methods, steaming, and roasting are also recommended.

No, all fresh and frozen fruits are encouraged, with berries being especially beneficial. Fruit is a central part of the diet, though high-fat fruit like avocado is restricted.

Yes, but it requires careful planning. You should look for steamed vegetable dishes, request no oil in preparation, and opt for large salads with no-fat dressing.