Several diets have been proven to enhance heart health. It's crucial to choose one that is supported by scientific evidence and can be sustained over the long term
1.Mediterranean Diet: This diet eliminates added sugars, refined carbohydrates, highly processed snacks, and both red and processed meats.
The cardiovascular benefits of this diet are primarily attributed to its focus on whole, minimally processed plant-based foods and healthy fats.
For instance, extra virgin olive oil is abundant in monounsaturated fats and contains powerful antioxidant and anti-inflammatory compounds.
Other aspects, such as engaging in physical activity and reducing the consumption of added sugars, may also enhance the diet’s positive effects.
2.The DASH Diet: DASH, which stands for Dietary Approaches to Stop Hypertension, aims to prevent and manage high blood pressure, thereby lowering the risk of heart disease.
Similar to the Mediterranean diet, the DASH diet doesn't require a specific food list.
Instead, it advises particular quantities of food groups based on your caloric needs, emphasizing whole grains, fruits, vegetables, low-fat dairy, and lean meats while limiting red meat, refined grains, and added sugars.
Additionally, it recommends reducing sodium intake to 1 teaspoon (2,300 mg) daily, with an even lower version suggesting no more than 3/4 teaspoon (1,500 mg) per day.
For those with high blood pressure, decreasing sodium intake has been shown to significantly lower blood pressure, particularly when paired with the DASH diet.
However, research indicates that this effect is less pronounced in individuals with normal blood pressure levels.
The diet’s focus on high-fiber foods, like whole grains and vegetables, and the avoidance of added sugars and saturated fats may also contribute to its heart health benefits.
3.Vegan and Vegetarian Diets: These diets exclude all meats, including poultry, red meat, and fish.
While some vegetarians consume other animal products such as eggs and dairy, vegans completely avoid all animal-derived ingredients, including dairy, eggs, bee pollen, honey, and gelatin.
Instead, these diets focus on fruits, vegetables, beans, lentils, soy products, whole grains, nuts, seeds, and plant-based oils and fats.
The high proportion of plant foods in these diets offers several health advantages. For example, they are typically high in fiber, antioxidants, and anti-inflammatory compounds, all of which support heart health.
Of course, diet quality is still important. Vegan or vegetarian diets that are high in added sugars, refined grains, and heavily processed foods don't provide the same heart health benefits as those rich in whole, minimally processed plant foods.
4.The Flexitarian Diet: Created by dietitian Dawn Jackson Blatner, the Flexitarian Diet emphasizes plant foods but allows moderate amounts of meat, fish, dairy, and other animal products. It encourages obtaining most of your protein from plant sources.
There’s no set rule on the quantity or frequency of animal product consumption, so it’s based on personal preference.
The diet advocates for mostly whole, minimally processed foods and limits or avoids added sugars, refined grains, processed meats, and other highly processed foods.
Although the variation in this diet makes it challenging to study, observational studies associate higher adherence to plant-based diets with a lower risk of heart disease.
Moreover, fruits, vegetables, whole grains, and legumes—endorsed by the diet—have been linked to improvements in heart disease risk factors.
Compared to a strict vegan or vegetarian diet, the Flexitarian Diet may be a more practical option for those seeking the heart benefits of a plant-based diet without completely giving up meat and other animal products.
5.The TLC Diet: The Therapeutic Lifestyle Changes (TLC) diet was developed by the National Institutes of Health (NIH) to reduce the risk of heart disease and stroke.
It includes dietary and lifestyle recommendations to promote optimal cholesterol levels and a healthy weight, such as:
- Less than 7% of your daily calories from saturated fat
- Less than 200 milligrams (mg) of cholesterol per day
- Less than 2,300 mg of sodium daily
- 25–35% of daily calories from total fat (including saturated fat)
- 2 grams (g) of plant stanols or sterols per day
- 10–25 g of soluble fiber per day
- Only enough calories to achieve or maintain a moderate weight
The diet is believed to work by increasing your intake of soluble fiber, found in foods like oat bran, nuts, seeds, beans, lentils, and various fruits and vegetables.
The TLC diet also recommends a daily intake of plant stanols or sterols, naturally occurring compounds in foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.
A final recommendation of the TLC diet is to engage in at least 30 minutes of moderate exercise per day.
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