Best 6 Diets for Heart Health

Heart Health, According to the World Health Organization (WHO), one of the leading causes of premature death worldwide is heart disease, namely heart attack, and stroke. Avoiding smoking and drinking alcohol, doing physical activity or exercise, keeping body weight under control, and following a proper diet are extremely important to reduce the risk of heart disease.

Various types of diet (diet) are in vogue to keep the heart healthy. Continue reading this paragraph till the end to learn about the 6 best diets for heart health.

Mediterranean diet

The common eating habits of the people of the countries of the Mediterranean region (Greece, Spain, Italy, France, etc.) (1960s) are known as the Mediterranean diet (Mediterranean diet).

Studies over time have shown that people who follow a Mediterranean diet have better blood cholesterol levels and a reduced risk of heart disease. (McGrane, 2020)

Foods to Eat

1. The principle of the Mediterranean diet is to eat foods from plant sources (fruits and vegetables) that are as little processed as possible. That is, it is recommended to eat fibrous food.

For example: instead of making flour by removing wheat bran (husk), food should be made directly from wheat flour. Instead of white rice, brown rice should be cooked and eaten.

2. In the case of fruits, eat the whole fruit instead of making juice or syrup. Vegetables should be cooked at low heat so that the nutritional value does not decrease. Make a habit of eating more salads.

3. Eat fish at least two days a week. Extra virgin olive oil should be used for cooking.

Which should be Avoided

The Mediterranean diet allows for moderate amounts of chicken, eggs, and low-fat milk. But red meat and fatty meat cannot be eaten. Also, sugar, biscuits, bread, soft drinks, and all types of fast food should be avoided.

The DASH Diet

DASH stands for Dietary Approaches to Stop Hypertension. That is, this type of diet has been invented to control high blood pressure.

Avoid Excess Salt

The first thing about the DASH diet is to eat moderate salt. Because sodium in salt increases blood pressure.

Foods to Eat

Foods rich in potassium and magnesium should be eaten which help in controlling blood pressure. For example: Nuts, various types of seeds (such as pumpkin seeds and sunflower seeds), fruits, and vegetables.

Eat foods with fibrous carbohydrates. For example brown rice, red flour bread, oats, barley, etc. Eat fish at least 2 days a week. Chicken meat, eggs, and fat-free milk can also be consumed.

Which should be avoided

Foods rich in saturated fat and trans fat should be avoided as much as possible. For example milk and milk products, coconut oil, fatty meat, chicken skin, fried food in burnt oil (Singara, Puri, Samucha, Piyaju, etc.), and all types of fast food. Also, sugar, alcohol, and soft drinks should be avoided.

Vegetarian

Those who exclude foods from animal sources are called vegetarians. There are two types of vegetarians.

A group of people who do not eat fish and meat but eat milk and eggs are called vegetarians. Another group that excludes all foods derived from animal sources (including eggs and milk) is called Vegans.

Heart Health

A vegetarian diet (eating foods derived from plant sources) helps control blood cholesterol levels and reduce the risk of heart disease. It also plays a helpful role in reducing excess body weight and controlling diabetes.

Flexitarian Diet

Famous American nutritionist Dawn Jackson Blatner developed a special type of vegetarian diet plan that limits the consumption of foods from animal sources.

Flexitarian Diet is named as a combination of the words Flexible and Vegetarian. (Strait, 2022)

Foods to Eat

  • Fibrous carbohydrates
  • Lots of fruits and vegetables
  • Nuts and seeds
  • Fish and seafood
  • Limited quantities are the best for Eat
  • The egg
  • Chicken meat
  • Low-fat milk
  • Foods that cannot be eaten
  • Sugar
  • Fast food
  • Soft drink

The TLC Diet

TLC stands for Therapeutic Lifestyle Changes, a diet plan developed by the US National Institutes of Health. The purpose of this diet is to reduce the risk of heart disease and prevent stroke.

The Guidelines of the TLC diet are:

  • Eat according to the daily calorie requirement. Do not consume more calories than required.
  • 25 to 35 percent of daily caloric needs should come from healthy fats.
  • Eat fibrous foods instead of simple sugars.
  • Eat enough fruits and vegetables every day.
  • Make it a habit to exercise for at least 30 minutes every day.

Low Carb Diet

Carb refers to carbohydrates or sugars. A low-carb diet is a relatively low-carbohydrate diet (rice, bread, pasta, noodles, biscuits, etc.).

Studies have shown that low-carb diets help reduce the risk of heart disease. (McGrane, 2020)

The body needs to rely on good-quality protein and healthy fats to meet its caloric needs.

Eggs, fish, chicken, nuts, pulses, etc. should be eaten as good quality protein. Healthy fats mean fish, sunflower oil, olive oil, avocado, etc.

Carbohydrates should not be eliminated but should be eaten less. Also, one should practice eating plenty of fruits and vegetables.

Last Word

All heart-healthy diets carry almost the same guidelines. That is to eat fibrous foods (fruits and vegetables), healthy proteins, and fats. Also avoid excess salt, sugar, processed food, excess fat, soft drinks, alcohol, etc.

It is important to follow a proper diet to prevent heart disease and live a healthy life. A dietitian should be consulted for specific dietary guidelines.

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