Best Diets For Heart Health Of 2023 – Forbes Health

Diet plays an important part in cardiovascular health, impacting everything from blood pressure to your potential of developing heart disease. And while certain patterns of eating may be effective for fitting into a smaller pair of jeans or gaining muscle mass, other diets are better suited for giving your heart health a boost.

For our Best Diets of 2023 ranking, the Forbes Health editorial team created a panel of eight nutrition experts who analyzed 28 diets across six metrics, including heart health. Read ahead for the diets with the highest average scores for our heart health category (but remember to always talk to your doctor before starting a new diet or eating plan).

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• Best Diets for Heart Health of 2023

• Mediterranean Diet

• DASH Diet

• Ornish Diet

• WW

• Pescetarian

• Our Methodology

• How Diet Impacts Heart Health

• The Importance of Heart Healthy Foods

• Which Foods to Avoid for Heart Health

• Improving Your Heart Health

• Summary: Best Diets For Heart Health

• Frequently Asked Questions (FAQs)

Sources

Footnotes

• Dontas AS, Zerefos NS, Panagiotakos DB, Vlachou C, Valis DA. Mediterranean diet and prevention of coronary heart disease in the elderly. Clin Interv Aging. 2007;2(1):109-115.
• Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health. Circ Res. 2019;124(5):779-798.
• Challa HJ, Ameer MA, Uppaluri KR. DASH Diet To Stop Hypertension. StatPearls Publishing. 2021.
• Ornish D, Scherwitz L, Billings J, et al. Intensive Lifestyle Changes for Reversal of Coronary Heart Disease. JAMA. 1998;280(23).
• Silberman A, Banthia R, Estay IS, Kemp C, Studley J, Hareras D, Ornish D. The effectiveness and efficacy of an intensive cardiac rehabilitation program in 24 sites. Am J Health Promot. 2010;24(4):260-6.
• Casas R, Castro-Barquero S, Estruch R, Sacanella E. Nutrition and Cardiovascular Health. Int J Mol Sci. 2018;19(12):3988.
• Satija A, Bhupathiraju SN, Spiegelman D, Chiuve SE, Manson JE, Willett W, Rexrode KM, Rimm EB, Hu FB. Healthful and Unhealthful Plant-Based Diets and the Risk of Coronary Heart Disease in U.S. Adults. J Am Coll Cardiol. 2017;70(4):411-422.

References

• Poor Nutrition. Centers for Disease Control and Prevention. Accessed 06/04/2021.
• Heart Disease. Physicians Committee for Responsible Medicine. Accessed 06/04/2021.
• Nutrition. Ornish Lifestyle Medicine. Accessed 06/04/2021.
• DASH Eating Plan. National Heart, Lung and Blood Institute. Accessed 06/04/2021.
• Your Guide To Lowering Your Cholesterol With TLC. National Heart, Lung And Blood Institute. Accessed 06/04/2021.
• The American Heart Association Diet And Lifestyle Recommendations. The American Heart Association. Accessed 06/04/2021.
• Fish Allergy. Food Allergy Research & Education. Accessed 10/03/2022.
• Liang H, Beydoun HA, Hossain S, et al. Dietary Approaches to Stop Hypertension (DASH) Score and Its Association with Sleep Quality in a National Survey of Middle-Aged and Older Men and Women. Nutrients. 2020;12(5):1510.
• Rebholz CM, Crews DC, Grams ME, et al. DASH (Dietary Approaches to Stop Hypertension) Diet and Risk of Subsequent Kidney Disease. Am J Kidney Dis. 2016;68(6):853-861.
• 5 benefits of a plant-based diet. The University of Texas MD Anderson Cancer Center. Accessed 10/03/2022.
• The Pros and Cons of Vegetarian Diets. The Baton Rouge Clinic. Accessed 10/03/2022.
• Nutrition. Ornish Lifestyle Medicine. Accessed 10/03/2022.
• Féart. C, Samieri C, Barberger-Gateau P. Mediterranean diet and cognitive function in older adults. Curr Opin Clin Nutr Metab Care. 2010;13(1):14-18.
• Debating Diets: What is the pescatarian diet?. Baylor College of Medicine. Accessed 04/27/2023.

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The 6 Best Diets for Heart Health

Heart disease is the leading cause of death worldwide (1).

In addition to lifestyle factors like engaging in regular exercise and not smoking, diet is one of the best ways to protect your heart. That’s because inflammation, blood pressure, cholesterol, and other heart disease risk factors are affected by what you eat (2, 3, 4, 5, 6, 7).

In particular, diets high in fiber, healthy fats, and antioxidants have been shown to help support heart health — whereas high intakes of added sugar and processed meats are associated with an increased risk of heart disease (5, 6, 7).

While many diets claim to support heart health, it’s important to choose one that’s backed by scientific evidence and easy to maintain long term.

Here are the 6 best diets for heart health.

The Mediterranean diet is based on the traditional eating patterns of people living in Greece and Southern Italy during the 1960s (7, 8).

In general, the diet emphasizes whole, minimally processed foods, including whole grains, nuts, seeds, fruits, vegetables, legumes, fish, and extra virgin olive oil. It also includes moderate amounts of poultry, eggs, low fat dairy, and red wine (9).

Additionally, it limits or eliminates added sugars, refined carbs, highly processed snacks, and red and processed meats.

Numerous studies associate the Mediterranean diet with a reduced risk of heart disease, as well as heart disease risk factors like high cholesterol and triglyceride levels, obesity, type 2 diabetes, and high blood pressure (8, 9, 10, 11, 12, 13).

One review of 11 studies found that following a Mediterranean eating plan reduced overall risk of heart disease incidence and mortality by 40% (12).

The heart benefits of this diet are thought to be largely due to its emphasis on whole, minimally processed plant foods and healthy fats (6, 9, 14).

For example, extra virgin olive oil is rich in monounsaturated fats and compounds with potent antioxidant and anti-inflammatory properties (15, 16).

A review of 32 studies tied a higher intake of this oil — but not other monounsaturated fats — to a significantly reduced risk of all-cause mortality, heart disease, and stroke (17).

Other factors like engaging in exercise and consuming fewer added sugars may also contribute to the diet’s beneficial effects.

DASH stands for Dietary Approaches to Stop Hypertension and was designed to help prevent and treat hypertension, or high blood pressure. In turn, it reduces your risk of heart disease (18).

Like the Mediterranean diet, the DASH diet doesn’t mandate a strict food list.

Instead, it recommends specific amounts of food groups based on your calorie needs, focusing on whole grains, fruits, vegetables, low fat dairy, and lean meats while limiting red meat, refined grains, and added sugars (6, 18).

Moreover, it recommends that you limit your sodium intake to 1 teaspoon (2,300 mg) per day — and a lower salt version encourages no more than 3/4 teaspoon (1,500 mg) per day.

For individuals with high blood pressure, reducing sodium intake has been shown to significantly reduce blood pressure, especially when combined with the DASH diet (19, 20, 21, 22).

However, research suggests that this effect is less significant among people with normal blood pressure levels (19, 20, 22).

The diet’s emphasis on high fiber foods, such as whole grains and vegetables, and elimination of added sugars and saturated fats may also contribute to its heart-health effects (5, 23, 24).

Indeed, research shows that the DASH diet reduces heart disease risk factors like blood pressure, obesity, waist circumference, cholesterol levels, and insulin resistance (25, 26, 27).

An umbrella review of 7 reviews linked the DASH diet to a 20% reduced risk of heart disease, 19% reduced risk of stroke, and 18% reduced risk of type 2 diabetes (28).

Vegan and vegetarian diets are eating patterns that eliminate all meat, including poultry, red meat, and fish.

While some vegetarians include other sources of animal products, such as eggs and dairy, vegans strictly avoid all animal-derived ingredients, including dairy, eggs, bee pollen, honey, and gelatin.

Instead, these diets emphasize fruits, vegetables, beans, lentils, soy products, whole grains, nuts, seeds, and plant-based oils and fats.

This high proportion of plant foods gives vegan and vegetarian diets several health benefits. For example, these diets are often high in fiber, antioxidants, and anti-inflammatory compounds, all of which aid heart health (29, 30, 31).

Additionally, regularly consuming whole soy products like tofu is associated with heart benefits. In a review of 46 studies, soy protein intake was found to significantly reduce LDL (bad) and total cholesterol levels (32).

Furthermore, an observational study including over 200,000 people linked a regular intake of tofu and isoflavones — antioxidants in soy — to a moderately reduced risk of heart disease (33).

Several other reviews have found vegetarian and vegan diets to significantly improve heart disease risk factors, including high cholesterol and blood pressure levels, overweight and obesity, and unmanaged blood sugar levels (34, 35, 36, 37, 38).

What’s more, observational studies tie higher adherence to vegan or vegetarian diets to a reduced risk of heart disease and related mortality (39, 40, 41, 42).

Of course, diet quality remains important. Vegan or vegetarian diets that are high in added sugars, refined grains, and heavily processed foods don’t offer the same heart health benefits as those high in whole, minimally processed plant foods (43).

Created by dietitian Dawn Jackson Blatner, the Flexitarian Diet is an eating pattern that focuses on plant foods but allows moderate amounts of meat, fish, dairy, and other animal products. It encourages you to get most of your protein from plant foods.

There’s no set rule on how much or how often you should eat animal products, so it depends on your preferences.

You’re encouraged to eat mostly whole, minimally processed foods and limit or avoid added sugars, refined grains, processed meats, and other highly processed foods.

While the variation allowed on this diet makes it hard to study, observational studies link a higher adherence to plant-based diets to a lower risk of heart disease (40, 41, 42).

Plus, fruits, vegetables, whole grains, and legumes — which the diet encourages — have been tied to improvements in heart disease risk factors (23, 43, 44, 45, 46).

Compared with a strict vegan or vegetarian diet, the Flexitarian Diet may be a more realistic option for those who want the heart benefits of a plant-based diet without having to give up meat and other animal products.

The Therapeutic Lifestyle Changes (TLC) diet was developed by the National Institutes of Health (NIH) to help 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 (47):

• getting at least 30 minutes of moderate intensity exercise per day
• aiming to get 25–35% of your daily calories from fat
• limiting saturated fat to no more than 7% of your daily calories
• limiting dietary cholesterol to no more than 200 mg per day
• eating 10–25 grams of soluble fiber per day
• eating at least 2 grams of plant sterols or stanols per day
• eating only enough calories per day to support a healthy weight

While research is limited, several studies reveal that the diet lowers LDL (bad) cholesterol levels. In particular, an older, 32-day study in 36 adults found that the TLC diet reduced this marker by 11% (48, 49, 50).

The diet is thought to work by upping your intake of soluble fiber, which is found in foods like oat bran, nuts, seeds, beans, lentils, and several fruits and vegetables.

High overall fiber intake is associated with a reduced risk of heart disease, and soluble fiber in particular has been shown to reduce total and LDL (bad) cholesterol levels (30, 51, 52, 53).

The TLC diet also recommends a daily intake of plant stanols or sterols, which are naturally occurring compounds in foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.

Research suggests that eating 2 grams of plant sterols or stanols per day, as the diet recommends, may help reduce LDL (bad) cholesterol levels by 8–10% (54).

A final strength of the TLC diet is its recommendation to get at least 30 minutes of moderate exercise per day.

Studies show that regular exercise is important to maintain heart health and protect against disease. In fact, one review estimates that physical inactivity may account for up to 6% of heart disease cases worldwide (55, 56).

Low carb diets not only restrict your carb intake but are also typically higher in protein and/or fat than the typical Western diet. They tend to limit foods like breads, grains, pasta, potatoes, and sugary snacks and beverages.

Depending on the specific diet, carbs may be restricted to 10–40% of calories per day (57, 58).

Research suggests that low carb diets may boost heart health by reducing certain heart disease risk factors, including overweight, obesity, and high triglyceride and blood pressure levels, while increasing HDL (good) cholesterol (57, 59, 60, 61).

While one review found an increase in LDL (bad) cholesterol, it also showed a greater increase in HDL (good) cholesterol, suggesting that low carb diets may help maintain a favorable LDL to HDL ratio (60).

Although these results are promising, more long-term research is needed.

Additionally, not all low carb diets are inherently heart healthy. Some observational studies note an increased risk of heart disease and related death in people following these diets (62, 63).

Yet, a study that considered diet quality associated low carb diets rich in plant protein and fat with a reduced risk of death from heart disease and all causes — whereas those high in animal protein and fat were linked to an increased risk (63).

As such, diet quality is key. In particular, low carb diets should contain adequate amounts of fiber from plant foods like vegetables and emphasize healthy fats, such as avocados, nuts, seeds, minimally processed plant oils, and fish rich in omega-3s.

When choosing a heart-healthy diet, consider factors like nutrition quality, scientific evidence, how easy it is to follow, and whether you can sustain it long term.

While more studies are needed on the role of individual nutrients, research indicates that diets rich in whole foods, especially plant-based ones, benefit heart health (5, 6, 7).

Therefore, healthy diets allow a variety of whole foods and are low in added sugars and processed fats. Current research suggests that it’s the type of fat — rather than the amount — that’s most important when it comes to heart health (64, 65, 66).

For example, mono- and polyunsaturated fats may aid heart health, whereas trans fats have been shown to increase LDL (bad) cholesterol, decrease HDL (good) cholesterol, and worsen inflammation (64).

Research on saturated fats is inconclusive, but the U.S. Department of Agriculture (USDA) recommends limiting your intake to no more than 10% of your daily calories (64, 67, 68).

As heart disease prevention involves several lifestyle factors, it can be helpful to choose a plan that promotes a healthy weight and regular physical activity.

Finally, before starting on any diet, consult your healthcare provider to make sure that it’s the right option for your needs.

Several diets have been shown to boost heart health.

Despite their differences, these eating patterns all emphasize whole, minimally processed foods and restrict processed ones, especially those high in added sugar and saturated fat.

Of course, diet is just one piece of the equation.

To support your heart health, it’s also important to exercise regularly, refrain from smoking, and find ways to reduce your stress levels (69).

Diet for diseases of the cardiovascular system

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• Diets for cardiovascular diseases

Content:

• What diets for cardiovascular diseases help to normalize the condition

• Sample diet menu for heart disease

• Where to get a personal diet

Behavioral factors are critical to the prevention and course of cardiovascular disease. A diet for diseases of the cardiovascular system helps to control the condition, which, together with physical activity, relaxation methods and treatment, gives good results.

Which diets for cardiovascular diseases help to normalize the condition

Several diets for cardiovascular diseases have been developed, the most popular of which are: Mediterranean, DASH, table number 10.

Mediterranean Diet

It is essentially a way of life, because everyone should follow the principles of a healthy diet: it does not matter if you have a risk of CVD or a genetic predisposition has not been found. The diet is based on a large number of vegetables rich in useful components for blood vessels and myocardium.

It is difficult to follow the Mediterranean diet in Russian conditions, it is necessary to understand that the diet menu for heart diseases is more expensive than the products we are used to. However, the diet has a significant plus: a wide variety of products, so the body will not experience stress, as it often happens when you refuse your favorite food.

Diet menu for cardiovascular diseases:

• Various types of low-fat fish, seafood, which should be a substitute for fatty meat. Do not eat oily fish and caviar.
• Lean meat: skinless chicken, rabbit, turkey, lean beef boiled, baked. The preparation of fatty cutlets from these types of meat is excluded. You can not eat duck, goose, lard and other animal fats.
• Low-fat cheeses like cottage cheese. Any fatty and heavily salted cheeses should be excluded.
• Fresh and dried fruits and berries, excluding grapes and figs. Heat treatment should be avoided whenever possible.
• Wholemeal pasta, whole grain bread.
• Vegetable and milk soups. You can not eat soups on strong broths from poultry, meat, mushrooms, fish, as well as soups with beans.
• Vegetable oils: olive, corn, linseed, sunflower. The amount of butter should not exceed 20 g per day, but it is better not to eat it every day.
• Seaweed.

With a variety of foods and preparation methods, a heart disease diet can easily replace an unhealthy diet. If you roast vegetables, you will definitely want to add salt. If you eat them fresh, then the lack of salt will not be so critical. Therefore, whenever possible, eat fresh vegetables and fruits or dried fruits. Forever give up fried food – it is not healthy for a healthy person.

DASH

If you have hypertension, you should follow the DASH diet. This diet is designed to stabilize and even reduce pressure to age norms.

Principles of the diet:

• Reducing the amount of sodium in the blood: limiting salt intake to 5 g, and in severe hypertension – to 0-2 g per day. All semi-finished products, canned food are excluded from the diet. Food is cooked fresh, and already prepared dishes are salted. To accurately determine the permitted dose of salt, you should purchase a measuring spoon.
• Consumption of coated products: brown rice, whole grains. Introduction to the diet of sprouted grains.
• Replacement of full-fat milk with skimmed milk and sour-milk products.
• Almost complete exclusion of simple carbohydrates: chocolate, refined sugar.
• Inclusion in the legumes menu.

Thus, a diet for hypertension is similar to a diet for diseases of the heart and blood vessels: vegetables, vegetable oils, fish should be present in large quantities in the diet, trans fats, sweets, pastries are prohibited. With hypertension, soy, beans, lentils are allowed, with some other CVDs they are prohibited. Pay attention to foods high in potassium, calcium, magnesium.

Table No. 10

Recommended for patients with various CVDs without pronounced signs of circulatory failure. The purpose of the diet is to provide the body with nutrients by improving blood circulation. The main principles are moderate fluid and salt intake.

Cardiovascular Diet Table:

• 1.5 liter liquid.
• Approximate amount of carbohydrates – 350 g, vegetable fats – 26 g, animal fats – 55 g, animal and vegetable proteins – 45 g each.
• Eating small meals 5 times a day.
• It is desirable to replace sugar with honey and jam. The amount of sweets is not more than 50 g per day.
• You can use various vegetable oils, no more than 35 g, butter – no more than 20 g.
• Hot spices are banned.
• Do not drink caffeine, alcohol, strong tea.

These are general principles, but the diet is adapted to the specific disease. For example, with atherosclerosis, it is possible to include more foods with coarse fiber, and with hypertension, foods with an increased content of magnesium and potassium. With heart failure, the restriction on salt is one of the most stringent – up to 2 g per day, with puffiness, salty is generally prohibited, you can not drink a lot of water.

Sample diet menu for heart disease

We remind you that for different patients with CVD, you need to individually develop a diet. But if the condition is stable, you can focus on an approximate menu (choose 1-2 dishes):

• Breakfast: oatmeal, steam omelette, porridge from buckwheat or rice with milk, weak black or green tea, berry jelly.
• Second breakfast: baked fruit, cottage cheese casserole, hard-boiled egg, low-fat cottage cheese, vinaigrette, baked pumpkin.
• Lunch: boiled meat, barley soup, meat casserole, stewed potatoes, cabbage steam cutlets, pasta, meatballs.
• Snack: banana, kiwi, apple, natural sugar-free yoghurt, fruit salad.
• Dinner: mashed potatoes with boiled fish, vegetable salad without salt with vegetable dressing, corn porridge.

Diet and nutrition in cardiovascular disease is an important factor in preventing serious complications. To achieve success in the treatment of CVD, doctors strongly recommend that you follow all the recommendations: do not forget about exercises and walks, monitor your emotional state, normalize sleep, and take prescribed medications in strict dosages.

Where to get a personal diet

The listed diets are allowed for almost all patients. However, the menu may need to be adjusted to suit individual needs. Therefore, the diet should be selected only after diagnosis, which includes instrumental studies and blood tests.

In a regular clinic, you will most likely be given a standard diet. If you want maximum attention to your health, you can undergo an examination and receive personal recommendations at the Chekhov Vascular Center. We invite residents of Moscow, the Moscow region and other regions of the Russian Federation to consult.

8-800-444-49-59
Appointment for consultation, study

Beregovaya st., 36A, Chekhov, Moscow region, Russia, 142301

This email address is being protected from spambots. You must have JavaScript enabled to view.

Mon-Sun – 24/7

Principles of nutrition in diseases of the cardiovascular system

Diseases of the cardiovascular system usually kill people as a result of two processes: atherosclerosis and thrombosis.

Diseases of the cardiovascular system include:

• high blood pressure, i. e. arterial hypertension, or hypertension
• coronary disease, i.e. ischemic heart disease,
• cardiomyopathy, i.e. heart muscle diseases,
• congenital heart defects,
• myocarditis, pericarditis,
• acquired valve damage, endocarditis,
• cardiac arrhythmias,
• heart failure,
• heart attack,
• stroke,
• other heart disease.

Cardiovascular diseases are the leading cause of death in Estonia, accounting for 46% of male deaths and 64% of female deaths. Heart disease-related disability is also important, accounting for approximately 29% of all disability cases.

Various diseases of the cardiovascular system require early diagnosis so that a person can remain viable and efficient for as long as possible. Even more important is the prevention of disease through a healthy lifestyle and healthy eating habits. This, of course, includes quitting smoking, moderate alcohol consumption and active movement (at least 30 minutes daily), as well as reducing the time of a sedentary lifestyle. Physical activity for patients with cardiovascular disease should be based on individual recommendations.

A healthy diet is an integral part of reducing the overall risk of cardiovascular disease. Proper nutrition reduces the risk many times over, for example, by normalizing weight, lowering blood pressure (influencing lipid levels and controlling sugar levels), and reducing the susceptibility to thrombosis.

Dietary risk factors for cardiovascular disease are low intake of fruits, vegetables and berries, excessive intake of salt and saturated fatty acids, lack of fiber in the diet, and being overweight due to an unbalanced diet. It is important to observe the correct ratio of nutrients in food and take care of its diversity.

In each food group, choose foods that are gentle on the heart.

1. Bread and cereal products should be on the menu every day. You can eat whole grain bread, sepik, dark rice, whole grain pasta, oatmeal porridge and buckwheat porridge. The high content of whole grains in dietary fiber (fiber) helps to lower cholesterol levels. It is recommended to avoid products made from white flour.

2. Vegetables and legumes – an indispensable source of vitamins, minerals and dietary fiber. Vegetables need to be stewed, although you can also chop them and eat them raw. It is useful to eat more beets and pumpkins, inexpensive domestic vegetables. For example, if you eat one serving more vegetables and fruits per day, the risk of cardiovascular disease is reduced by 4%, the risk of heart attack by 6%. Vegetables help lower high blood pressure. It is recommended to eat vegetable salads with vegetable oil daily. You need to eat at least 300-400 grams of vegetables per day.

3. Fruits and berries provide the body with vitamins, carbohydrates and minerals, as well as antioxidants. Porridge can be seasoned with berries and juices. Products of this group should be eaten daily in an amount of about 200 grams.

4. Meat, fish and eggs . In case of diseases of the cardiovascular system, it is recommended to eat foods containing omega-3 fatty acids, most of which are found in fish. Omega-3 fatty acids increase HDL cholesterol levels and lower the concentration of lipoproteins, improve endothelial function and arterial elasticity. Meat can be completely replaced with fish or eaten every other day, however, avoiding salted fish, salted herring and canned food. Fat is prohibited due to the high content of saturated fatty acids, which are a risk factor for heart disease. Salted meat, sausages and canned food are not recommended.

   Moderate consumption of eggs – up to one egg a day – in contrast, does not increase the risk of cardiovascular disease, since they simultaneously contain antioxidants, vitamins B12 and D, riboflavin and folates. Eggs are one of the components of a healthy diet.

5. Milk and dairy products. You can choose low-fat dairy products and limit your intake of full-fat dairy products. However, it should be borne in mind that milk is a source of complete animal proteins, calcium and vitamin D, and therefore it and / or dairy products should be consumed without fail.

6. Added edible fats, nuts and seeds . Saturated fatty acid intake should provide less than 10% of total energy. It is recommended to replace most of the saturated fatty acids with unsaturated fatty acids, which are found in abundance in fish, vegetable oils, nuts, seeds and avocados. There are few trans fatty acids in nature (for example, in milk fat), but they can cause partial hydrogenation, that is, hardening, of vegetable oils. Trans fatty acids should be consumed as little as possible.

7. Added sugars . Added sugars should be limited to 10% of total energy. You need to choose foods with a low sugar content, limit the use of sugary drinks and sweets.

8. Salt . Salt intake from various sources should be limited to 5 grams per day.