The leading cause of death in the world is heart disease.
Lifestyle factors such as regular exercise and quitting are important, but diet is also important. Because what you eat can have an impact on inflammation, blood pressure, cholesterol and other risk factors for heart disease.
High intakes of sugar, processed meats and added sugar have been associated with a higher risk of developing heart disease.
Many diets claim to improve heart health. However, it is important to choose one supported by scientific evidence and can be maintained long-term.
These are the top 6 diets to improve your heart health.
The Mediterranean diets Mediterranean diet is based upon the traditional eating habits of those who lived in Greece and Southern Italy during the 1960s.
The diet emphasizes whole foods that are minimally processed, such as whole grains, whole grains, fruits, vegetables and nuts, and extra-virgin olive oil. You will also find moderate red wine, poultry, eggs, low-fat dairy and low-fat dairy.
It also limits or eliminates refined carbs, added sugars, and red and processed foods.
Numerous studies have shown that the Mediterranean diet is associated with a lower risk of heart disease.
A review of 11 studies revealed that a Mediterranean diet reduces the overall risk of developing heart disease and death by 40%.
This diet is thought to have many heart health benefits due to its emphasis upon whole, minimally processed foods and healthy fats.
Extra virgin olive oil, for example, is high in monounsaturated fats as well as compounds with powerful antioxidant and anti-inflammatory qualities.
A review of 32 studies found that a higher intake of this oil, but not other monounsaturated oils, was associated with a significantly lower risk of all-cause mortality, stroke, and heart disease.
The diet’s benefits may also be due to other factors, such as exercise and consuming less sugar.
The DASH Diet
DASH stands for Dietary Approaches To Stop Hypertension. It was created to treat and prevent hypertension. It also reduces your chance of developing heart disease.
The DASH diet is not as restricted in food choices as the Mediterranean diet.
Instead, it recommends specific food groups based on your calorie requirements. This includes whole grains, fruits and vegetables, and lean meats. Red meat, refined grains and added sugars are all out of the picture.
It also recommends limiting your sodium intake to 1 teaspoon (2,300mg) per day. A lower salt version suggests no more than 3/4 teaspoon (1 1,500mg) per day.
Reducing sodium intake can significantly lower blood pressure in individuals with high blood pressure. This is especially true when combined with DASH.
Research suggests this effect may be less important for people with normal blood pressure.
It may be that the diet’s focus on high-fibre foods such as vegetables and whole grains, as well as the elimination of added sugars or saturated fats, can contribute to its heart-health benefits.
Research has shown that DASH diets reduce heart disease risk factors such as blood pressure, obesity and waist circumference.
A review covering 7 studies found that the DASH diet had a 20% lower risk of developing heart disease, 19% less risk of stroke and 18% lower risk of type 2 diabetes.
Vegan and vegetarian diets
Vegetarian and vegan diets exclude all meat, poultry, and fish.
Vegans avoid any animal-derived ingredients. Some vegetarians may eat eggs and dairy products.
These diets instead emphasize fruits, vegetables and legumes, and whole grains, nuts, and seeds.
The high percentage of plant foods offers many health benefits to vegan and vegetarian diets. These diets are high in fibre, antioxidants and anti-inflammatory substances, which all help to improve heart health.
Consuming whole soy products such as tofu regularly is linked with benefits for the heart. A review of 46 studies found that soy protein intake significantly reduced LDL (bad) cholesterol and total cholesterol.
A study involving over 200,000 participants found that regular consumption of tofu and isoflavones, antioxidants in soy, was associated with a moderately lower risk of developing heart disease.
Many other reviews found that vegetarian and vegan diets significantly reduce the risk of heart disease, such as high cholesterol, blood pressure, obesity, unmanaged sugar, and overweight.
Furthermore, studies have shown that adherence to vegetarian or vegan diets is associated with a lower risk of developing heart disease and other related deaths.
It is important to maintain a healthy diet. Vegetarian or vegan diets high in refined sugars and processed foods won’t provide the same benefits for your heart as a whole, minimally processed plants.
The Flexitarian Diet
Dawn Jackson Blatner, a dietitian, created the Flexitarian Diet. It is a diet that emphasizes plant foods but allows moderate amounts of meat, fish, and dairy. This diet encourages you to get the most protein from plants.
There is no rule about how often or how much you should consume animal products. It all depends on your personal preferences.
It is recommended that you eat mostly whole foods with minimal processing and limit or avoid refined grains, added sugars, processed meats, and other processed foods.
Although it is difficult to study the diet, observational studies show that a higher intake of plant-based diets leads to lower heart disease risk.
Additionally, heart disease risk factors are reduced when encouraged by fruits, vegetables, whole grains, legumes, and other foods.
The Flexitarian diet is more feasible than a strictly vegan or vegetarian diet. It offers the benefits of a plant-based diet with no need to give up meat.
The TLC diet
The National Institutes of Health (NIH) developed the Therapeutic Lifestyle Changes diet (TLC) to reduce your risk of stroke and heart disease.
It also includes lifestyle and dietary recommendations that promote healthy cholesterol levels and weight.
- Get at least 30 minutes of moderate-intensity training per day
- Try to get 25-35% of your daily calories fat
- Limit saturated fat intake to no more than 7% of daily calories
- Limit daily intake of dietary cholesterol to 200 mg
- Consume 10-25g of soluble fibre daily
- Eat at least 2g of plant sterols/stanols daily
- To maintain a healthy weight, eat only enough calories each day
Although research is still limited, many studies have shown that the diet reduces LDL (bad cholesterol). A 32-day, older study of 36 adults, showed that the TLC diet decreased this marker by 11%.
This diet increases your intake of soluble fibre, which can be found in nuts, seeds, beans, legumes, lentils and many other fruits and vegetables.
A high fibre intake is associated with a lower risk of heart disease. Soluble fibre has been shown to decrease total and LDL cholesterol.
TLC recommends that you consume plant stanols (or sterols) every day. These are naturally occurring compounds found in fruits, vegetables and legumes, and nuts and seeds.
Research shows that 2g of plant sterols/stanols daily, as recommended by the diet, can reduce LDL (bad cholesterol) levels by 8-10%.
The TLC diet’s final strength is its recommendation that you do at least 30 minutes of moderate exercise each day.
Studies have shown that regular exercise can help maintain your heart health and protect you from disease. One study estimates that physical inactivity could account for as much as 6% of all cases of heart disease worldwide.
Low-carb diets
Low carb diets are restricted in carb intake and contain more protein or fat than the Western diet. They restrict foods such as slices of bread, grains and pasta, potatoes, sugary snacks, drinks, and sweet snacks.
Carbohydrates can be limited to between 10-40% depending on the diet.
Research shows that low-carb diets can improve heart health by decreasing risk factors for heart disease, such as obesity and high blood pressure. It also increases HDL (good cholesterol).
One review showed an increase in LDL cholesterol (bad) but also a higher level of HDL (good). This suggests that low-carb diets could be beneficial in maintaining a positive LDL to HDL ratio.
These results are encouraging, but more research is needed over the long term.
Low carb diets may not be all good for your heart. According to some observational studies, these diets are associated with an increased risk of death and heart disease.
A study that looked at diet quality found that low-carb diets high in plant protein and fat had a lower risk of dying from all causes, while those high in animal fat and protein were associated with an increased risk.
A quality diet is therefore crucial. Low carb diets must contain sufficient fibre from plants like vegetables and emphasize healthy fats such as avocados and nuts.
How to Choose a Heart-Healthy Diet
Consider factors such as nutrition quality, scientific evidence and how easy it will follow. Also, think about whether it can be sustained long-term.
Although more research is needed to determine the roles of individual nutrients in diets, research shows that whole food, particularly plant-based, can improve heart health.
Healthy diets are rich in whole foods low in processed fats and added sugars. Research suggests that the type of fat is more important than the amount when it comes to heart health.
Mono- and polyunsaturated oils may help with heart health. Trans fats, on the other hand, have been shown to increase LDL cholesterol, decrease HDL (good), and worsen inflammation.
Although research on saturated fats has not been conclusive, the U.S. Department of Agriculture recommends that you limit your intake to 10% of your daily calories.
Heart disease prevention is complex and involves many lifestyle factors. It can be useful to pick a plan that encourages a healthy weight and regular exercise.
Your healthcare provider should be consulted before you start any diet.
The bottom line
Numerous diets have been shown to improve heart health.
These eating habits, despite their differences, emphasize whole foods minimally processed food and limit processed foods, especially those that are high in added sugar or saturated fat.
