Unless you want to use a macro, you could do this manually by:
1. Marking all text as hidden
2. Use Find/Replace to unhide all text in your Heading Styles
3. Use Find/Replace to unhide all text in your 'special' Styles and insert a paragraph break after them.
Unless you have Word configured to display hidden text, you will now see just the headings and the 'special' Styles that appear under them.

If you want to delete all the content other than your headings and the 'special' Styles that appear under them, you can either:
a. Select the entire document (e.g. Ctrl-a), then cut and paste using Paste Special>Unformatted text. This will remove all formatting but will still leave you with the same listing; or
b. Select the content between the headings, then cut and paste using Paste Special>Unformatted text. This will remove all formatting between the headings but will likewise leave you with the same listing.

__________________
Cheers,
Paul Edstein
[Fmr MS MVP - Word]