What are the most effective diets for heart health. How can dietary choices impact cardiovascular disease risk. Which eating patterns are backed by scientific evidence for promoting heart health. How do Mediterranean, DASH, and plant-based diets compare for heart benefits.

The Mediterranean Diet: A Time-Tested Approach to Heart Health

The Mediterranean diet has long been celebrated for its cardiovascular benefits. This eating pattern, inspired by the traditional cuisines of Greece and Southern Italy in the 1960s, emphasizes whole, minimally processed foods and heart-healthy fats.

Key components of the Mediterranean diet include:

• Whole grains
• Nuts and seeds
• Fruits and vegetables
• Legumes
• Fish
• Extra virgin olive oil

The diet also incorporates moderate amounts of poultry, eggs, low-fat dairy, and red wine, while limiting added sugars, refined carbohydrates, processed snacks, and red and processed meats.

Scientific Evidence Supporting the Mediterranean Diet

Numerous studies have linked the Mediterranean diet to a reduced risk of heart disease and associated risk factors. A comprehensive review of 11 studies found that adhering to a Mediterranean eating plan reduced the overall risk of heart disease incidence and mortality by an impressive 40%.

Why is the Mediterranean diet so effective for heart health? The diet’s emphasis on whole, plant-based foods and healthy fats plays a crucial role. Extra virgin olive oil, a staple of the Mediterranean diet, is particularly noteworthy. Rich in monounsaturated fats and potent antioxidant and anti-inflammatory compounds, olive oil has been linked to significant health benefits.

A review of 32 studies found that higher intake of extra virgin olive oil – but not other monounsaturated fats – was associated with a significantly reduced risk of all-cause mortality, heart disease, and stroke.

The DASH Diet: Targeting Hypertension for Heart Health

DASH, which stands for Dietary Approaches to Stop Hypertension, is an eating plan specifically designed to prevent and treat high blood pressure, a major risk factor for heart disease.

Like the Mediterranean diet, DASH doesn’t prescribe a strict food list. Instead, it recommends specific amounts of food groups based on individual calorie needs. The diet focuses on:

• Whole grains
• Fruits
• Vegetables
• Low-fat dairy
• Lean meats

DASH limits red meat, refined grains, and added sugars. It also places a strong emphasis on reducing sodium intake, recommending no more than 2,300 mg per day, with a lower-sodium version suggesting a maximum of 1,500 mg daily.

DASH Diet’s Impact on Heart Health

Research has shown that the DASH diet can significantly reduce blood pressure, especially in individuals with hypertension. This effect is particularly pronounced when combined with reduced sodium intake.

Beyond blood pressure control, the DASH diet has been linked to improvements in other heart disease risk factors, including obesity, waist circumference, cholesterol levels, and insulin resistance.

An umbrella review of seven studies found that following the DASH diet was associated with:

• 20% reduced risk of heart disease
• 19% reduced risk of stroke
• 18% reduced risk of type 2 diabetes

Plant-Based Diets: Vegan and Vegetarian Approaches to Heart Health

Vegan and vegetarian diets have gained popularity not only for ethical and environmental reasons but also for their potential health benefits, particularly for heart health.

These plant-based eating patterns eliminate all meat, including poultry, red meat, and fish. While vegetarians may include some animal products like eggs and dairy, vegans strictly avoid all animal-derived ingredients.

Instead, these diets emphasize:

• Fruits and vegetables
• Beans and lentils
• Soy products
• Whole grains
• Nuts and seeds
• Plant-based oils and fats

Heart Health Benefits of Plant-Based Diets

The high proportion of plant foods in vegan and vegetarian diets contributes to several heart health benefits. These diets are typically rich in fiber, antioxidants, and anti-inflammatory compounds, all of which support cardiovascular health.

Soy products, a common protein source in plant-based diets, have been associated with heart benefits. A review of 46 studies found that regular soy protein intake significantly reduced LDL (bad) cholesterol and total cholesterol levels.

Furthermore, an observational study including over 200,000 people linked regular consumption of plant-based proteins to a reduced risk of coronary heart disease.

The Role of Dietary Fiber in Heart-Healthy Eating Plans

Dietary fiber is a crucial component of heart-healthy eating patterns. Found abundantly in plant-based foods, fiber offers numerous cardiovascular benefits.

Types of Dietary Fiber

There are two main types of dietary fiber:

1. Soluble fiber: Dissolves in water and can help lower blood cholesterol and glucose levels.
2. Insoluble fiber: Does not dissolve in water and helps promote regular bowel movements and digestive health.

Both types of fiber are important for overall health, but soluble fiber is particularly beneficial for heart health.

Cardiovascular Benefits of Fiber

How does dietary fiber contribute to heart health? Fiber’s cardiovascular benefits include:

• Lowering LDL cholesterol levels
• Reducing blood pressure
• Improving insulin sensitivity
• Reducing inflammation
• Aiding in weight management

A meta-analysis of 22 cohort studies found that for every 7 grams of fiber consumed daily, the risk of heart disease decreased by 9%.

Fiber-Rich Foods for Heart Health

To increase your fiber intake and support heart health, incorporate these foods into your diet:

• Whole grains (oats, quinoa, brown rice)
• Legumes (beans, lentils, chickpeas)
• Fruits (especially berries and apples)
• Vegetables (broccoli, carrots, Brussels sprouts)
• Nuts and seeds

The Impact of Healthy Fats on Cardiovascular Health

While fats have often been vilified in discussions of heart health, not all fats are created equal. In fact, certain types of fats are essential for maintaining cardiovascular health.

Types of Dietary Fats

There are four main types of dietary fats:

1. Saturated fats
2. Trans fats
3. Monounsaturated fats
4. Polyunsaturated fats

Of these, monounsaturated and polyunsaturated fats are considered heart-healthy, while saturated and trans fats are associated with increased cardiovascular risk.

Heart-Healthy Fats

Monounsaturated and polyunsaturated fats, when consumed in place of saturated fats, can help lower LDL cholesterol levels and reduce the risk of heart disease. These healthy fats can be found in:

• Olive oil
• Avocados
• Nuts (almonds, walnuts, pecans)
• Seeds (flaxseeds, chia seeds)
• Fatty fish (salmon, mackerel, sardines)

Omega-3 fatty acids, a type of polyunsaturated fat found in fatty fish and some plant sources, are particularly beneficial for heart health. They have been shown to reduce inflammation, lower blood pressure, and decrease the risk of arrhythmias.

Balancing Fat Intake for Heart Health

While healthy fats are beneficial, it’s important to consume them in moderation as part of a balanced diet. The American Heart Association recommends limiting saturated fat to no more than 5-6% of total daily calories and avoiding trans fats altogether.

The Role of Antioxidants in Protecting Heart Health

Antioxidants play a crucial role in protecting cardiovascular health by combating oxidative stress and inflammation, two key factors in the development of heart disease.

What Are Antioxidants?

Antioxidants are compounds that can neutralize harmful free radicals in the body. Free radicals are unstable molecules that can damage cells and contribute to chronic diseases, including heart disease.

Antioxidants and Heart Health

How do antioxidants benefit heart health? Their protective effects include:

• Reducing inflammation
• Improving blood vessel function
• Lowering blood pressure
• Protecting LDL cholesterol from oxidation
• Supporting overall cellular health

Studies have shown that diets rich in antioxidants are associated with a lower risk of heart disease. For example, a meta-analysis of 15 studies found that higher intake of flavonoids, a type of antioxidant, was associated with a 15% lower risk of coronary heart disease.

Antioxidant-Rich Foods for Heart Health

To boost your antioxidant intake and support heart health, include these foods in your diet:

• Berries (blueberries, strawberries, raspberries)
• Dark leafy greens (spinach, kale)
• Nuts (particularly walnuts and pecans)
• Dark chocolate (70% cocoa or higher)
• Green tea
• Colorful vegetables (bell peppers, sweet potatoes, tomatoes)

Practical Tips for Implementing a Heart-Healthy Diet

Adopting a heart-healthy diet doesn’t have to be overwhelming. Here are some practical tips to help you make heart-healthy choices:

1. Focus on Whole Foods

Prioritize whole, minimally processed foods. These include fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods are typically rich in nutrients and fiber, and lower in added sugars and unhealthy fats.

2. Increase Plant-Based Meals

Try incorporating more plant-based meals into your weekly routine. Start with one meatless day per week and gradually increase. Plant-based proteins like beans, lentils, and tofu can be excellent substitutes for meat.

3. Choose Healthy Fats

Replace saturated fats with healthier options. Use olive oil instead of butter for cooking, snack on nuts instead of chips, and include fatty fish in your diet at least twice a week.

4. Reduce Sodium Intake

Limit your sodium intake by avoiding processed foods, using herbs and spices to flavor meals instead of salt, and reading food labels to choose lower-sodium options.

5. Practice Portion Control

Even healthy foods can contribute to weight gain if consumed in excess. Use smaller plates, measure your portions, and listen to your body’s hunger and fullness cues.

6. Plan Your Meals

Meal planning can help you make healthier choices and avoid impulsive eating. Plan your meals for the week, prepare ingredients in advance, and keep healthy snacks on hand.

7. Stay Hydrated

Proper hydration is important for overall health, including heart health. Aim to drink water throughout the day and limit sugary beverages.

Remember, small changes can add up to significant health benefits over time. Start with one or two of these tips and gradually incorporate more as you become comfortable with your new eating habits.

By adopting a heart-healthy diet, whether it’s the Mediterranean diet, DASH diet, or a plant-based approach, you’re taking an important step towards reducing your risk of heart disease and improving your overall health. Combined with regular physical activity and other healthy lifestyle choices, these dietary approaches can help you maintain a healthy heart for years to come.

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).

What is it? Foods to eat and limit, plus planning a diet

The cardiac diet prioritizes foods such as vegetables, whole grains, and oily fish. It also limits processed foods that are high in sugar and salt.

This article will cover some foods a person may wish to prioritize and limit, and give an example of a cardiac diet meal plan.

It will also discuss food options at restaurants, offer tips on how to stick with the diet, and suggest other lifestyle changes to consider.

A note about sex and gender

Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.

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The cardiac diet aims to reduce the risk of cardiovascular disease by encouraging people to eat heart-healthy, anti-inflammatory foods.

According to the American Heart Association (AHA), these are the basic principles of the cardiac diet:

• include a wide variety of vegetables and fruits
• limit sugar and salt
• choose whole grains instead of highly refined or white grains
• get protein from plant sources such as legumes, nuts, and seeds, whenever possible
• if including animal products in the diet, try to choose:
  • fish and seafood
  • lean meats
  • low fat or fat-free dairy
• cook with liquid non-tropical plant oils, such as olive oil
• limit highly processed foods
• if including alcohol in the diet, try to do so in moderation

A person may also wish to consider removing alcohol from their diet.

The cardiac diet also involves adjusting calorie intake and exercise levels to reach or maintain a moderate weight. This can have numerous health benefits, including reducing the risk of developing heart disease and diabetes.

Several diets follow the general pattern for heart-healthy eating listed above. These diets include:

• Mediterranean diet: This diet focuses on fruits and vegetables, whole grains, legumes, and olive oil.
• Dietary approaches to stop hypertension (DASH): The DASH diet is intended to help lower blood pressure. It promotes eating plant-based whole foods while avoiding salt, sugar, and most fats.
• Healthy U.S.-style diet: This diet is very similar to the DASH diet. It recommends choosing nutrient-dense foods across food groups, and limits salt, sugar, and saturated and trans fats.
• Vegetarian whole-food diets: Replacing animal proteins with plant-based sources such as legumes and nuts can benefit heart health.

One 2019 review suggests that the DASH diet, the Mediterranean diet, and vegetarian diets have the most evidence for cardiovascular disease prevention.

The AHA says that the following foods are beneficial for heart health:

Fruits and vegetables

The phrase “eat the rainbow” is a useful way to remember to consume a variety of different colored fruits and vegetables each day. The different types of antioxidants that plant foods contain can help protect the heart.

Fruits and vegetables are also good sources of fiber, which is essential for heart health.

Experts suggest eating 4–5 servings (2.5 cups) of vegetables per day.

People should try to focus on eating non-starchy vegetables and limiting portion sizes of starchy vegetables, such as potatoes and squash.

Consider colorful fruits and vegetables such as:

• apples
• blueberries
• broccoli
• oranges
• peppers
• spinach and other leafy green vegetables
• tomatoes

Oily fish

Oily fish contains omega-3 fatty acids, which have anti-inflammatory properties and are good for the heart.

The AHA suggests eating 2 servings of fish per week. Oily fish, also known as fatty fish, is the most beneficial. A serving is 3 ounces of cooked fish, which is equal to three-quarters of a cup of flaked fish.

Fish that are high in omega-3 fatty acids include:

• salmon
• black cod
• mackerel
• herring
• sardines
• bluefin tuna

Some people should use extra caution about what types of fish to eat. This includes:

• children
• people who are trying to become pregnant
• pregnant people
• people who are breastfeeding or chestfeeding

The Food and Drug Administration (FDA) advises that these groups should avoid larger fish such as shark, swordfish, and marlin. This is due to higher mercury levels in some types of fish.

Whole grains

Limiting refined grains and instead choosing whole grains helps lower a person’s risk of cardiovascular disease.

Whole grains contain more beneficial fiber than refined grains. Examples include:

• whole grain bread
• whole grain pasta
• oats
• brown rice

Nuts, seeds, and legumes

The best diets for cardiovascular health include 2–3 cups of nuts, seeds, and legumes daily.

Legumes such as beans, tofu, and chickpeas are generally lower in calories than nuts and seeds. Nuts and seeds are very energy-dense, and some are expensive. Depending on a person’s budget and desired calorie intake, they may choose to eat larger volumes of legumes and smaller servings of nuts and seeds.

A person may wish to try adding the following to their diet:

• Nuts: These include peanuts, walnuts, almonds, Brazil nuts, hazelnuts, pecans, and cashews.
• Seeds: These include sunflower seeds, pumpkin seeds, flaxseeds, hemp seeds, and chia seeds.
• Legumes: These include soybeans and soy products such as tofu and tempeh, chickpeas, lentils, black beans, kidney beans, adzuki beans, and fava beans.

Low fat dairy foods

The AHA acknowledges that there is mixed evidence surrounding saturated fats found in full-fat dairy and the risk of heart disease.

However, it says that most of the evidence suggests that people should consume less saturated fat in their diet. A person can consume less saturated fat by choosing nonfat and low fat dairy products, such as:

• skim or 1% milk
• nonfat or low fat yogurt
• low fat or reduced-fat cheeses

Lean meats

People who choose to include meat in a cardiac diet are encouraged to select lean cuts of meat that are unprocessed. Saturated fats and other substances found in red and processed meats may harm heart health.

Unprocessed lean meats include:

• skinless poultry
• 90% or 95% lean ground chicken or turkey
• wild game

People who choose to eat red meat as part of a cardiac diet may benefit from choosing the leanest cuts available. For ground beef, look for 95% extra lean on the label.

There are several foods a person should try to limit when following the cardiac diet. These include:

Red and processed meats

Red meat is a source of saturated fat. According to several studies, replacing red or processed meat with plant protein may lower the risk of heart disease.

Plant proteins include nuts, legumes, whole grains, and soy products.

Sugar-sweetened foods and beverages

Many processed foods and beverages contain added sugars, especially sodas and energy drinks.

The Dietary Guidelines for Americans recommend limiting calories from added sugars to no more than 10% each day. If following a 2,000-calorie diet, this equates to 200 calories, or 12 teaspoons of sugar, per day.

Avoiding excess sugar may help a person reach or maintain a moderate weight and prevent heart disease.

Processed foods

Processed foods often contain long lists of ingredients, many of which are not beneficial for a healthy heart. For example, many processed foods contain:

• high sugar
• high salt
• trans fats
• saturated fat
• additives and food colorings

When possible, try to cook meals from scratch using whole foods, and choose whole food snacks.

Refined carbohydrates

Refined carbohydrates lack fiber and can cause a person to feel hungry again quickly. Replacing refined carbohydrates with nutrient-dense whole grains lowers the risk of many conditions, including stroke and metabolic syndrome.

Some refined carbs to limit include:

• white bread, pasta, and rice
• cakes, cookies, and pastries
• many breakfast cereals
• pizza dough
• white flour

Learn about heart-healthy dessert options here.

Alcohol

The cardiac diet plan suggests consuming little or no alcohol. People who consume alcohol may wish to consider doing so in moderation. This means consuming no more than one drink per day for females and no more than two drinks per day for males.

Some people believe that a moderate intake of red wine can help protect the heart because it contains antioxidants. However, the evidence for this is weak, according to the AHA.

Salt

Research suggests a link between salt consumption and high blood pressure. Limiting salt intake can lower blood pressure and may also reduce cardiovascular health risks.

Many processed foods contain added salt, so a person can monitor their intake by reading the labels and instead choosing whole foods, when possible. Eating foods cooked at home with limited or no salt, rather than restaurant foods or takeout, can also help lower salt intake.

People can make a start with the cardiac diet using the following meal plan:

• Breakfast: Try overnight oats topped with flaked almonds and blueberries. Serve with low fat yogurt.
• Lunch: Try a salmon and avocado salad, including green leaves, peppers, red onion, tomatoes, cucumber, and a squeeze of lemon.
• Dinner: Prepare a vegetarian bean chili. Serve with brown rice and a green salad.
• Snack options: Opt for hummus and carrot sticks, apple slices and a spoonful of nut butter, or a boiled egg with a spoonful of guacamole.

Some people may find that altering their eating habits is challenging at first.

A person may wish to try making gradual changes, maybe two each week. This is preferable to making many changes all at once and then giving up quickly.

Another tip is to add herbs and spices to meals to boost their flavor, instead of salt or heavy sauces. Keeping a food journal or having a diet buddy can also help people with motivation.

It is important to recognize that not everyone has the same access to health-promoting foods. Factors such as income level and neighborhood amenities affect whether a person can easily purchase items such as fresh fruits and vegetables. These factors are also influenced by structural racism in the U.S., as the AHA notes in its diet guidelines.

These are real and complex challenges. Changing them may involve actions such as policy changes and food access projects.

On an individual level, making a cost-effective meal plan that meets a person’s specific needs is one way to help make a cardiac diet more accessible. Consider planning meals for the week, and prioritizing ingredients that are frozen or can be stored safely for longer periods of time.

When eating restaurant meals or takeout, a person can aim for dietary choices that follow the cardiac diet. Some restaurants label menu items as low calorie, low sodium, “healthy,” or “light” choices.

Some options that a person may choose to eat at restaurants include:

• skinless poultry
• fish or seafood
• legumes such as black beans, lentils, or tofu
• sides of cooked vegetables or salad
• whole grains, such as whole grain bread or brown rice
• vegetable-based flavorings such as pico de gallo, guacamole, herbs, or spices

People may wish to avoid fried foods and sauces and dressings high in sugar, salt, and fat. They may also aim to limit their alcohol intake when dining out.

Some other tips for a healthy heart include:

• exercising regularly
• avoiding long periods of sitting
• quitting smoking
• relieving stress through activities such as mindfulness or yoga

Starting and sticking to the cardiac diet is a process. If a person is used to eating refined carbs and processed foods frequently, they may find it difficult to make larger dietary changes. Trying the tips above may help.

Whole grains, vegetables, legumes, and oily fish are nutritious staple foods to include in the cardiac diet. People may wish to limit processed foods, sugar, salt, and saturated fats.

It can be helpful for people to plan their diet and be mindful of their choices when dining out. Getting daily exercise and managing stress are also beneficial for heart health.

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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. diseases of the heart muscle,
• congenital heart defects,
• myocarditis, pericarditis,
• acquired valve damage, endocarditis,
• cardiac arrhythmias,
• heart failure,
• heart attack,
• stroke,
• other heart nye diseases.

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

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 dietary fiber and excess weight 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 – does not, on the other hand, 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. To do this, it is recommended not to add salt to cooked food, but to use salt-free seasoning mixtures and pay attention to the salt content in finished foods.

People with health problems should definitely consult their doctor, who will monitor their nutritional history and, if necessary, give advice on the choice and preparation of food, as well as on its quantity.

Three therapeutic diets for “cores”

Komsomolskaya Pravda

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Everything about our heart Everything about our heart: Prevention

Ludmila STEPANKOVA

July 30, 2016 1:00

Optimal heart health requires dietary changes

Photo: Oleg RUKAVITSYN

Quit smoking. Engage in physical activity. Lose weight. This mantra is repeated by the cardiologists of all clinics and all countries. What to do – elementary truth. But there is really no argument against it, because the right diet and lifestyle changes are the only thing that will help prevent diseases of the cardiovascular system and improve the functioning of all its organs.

However, the diet diet is different. And sports to sports too. For example, cardio is shown to the cores, and strength training to a sweat, on the contrary, is prohibited.

The same applies to diets. So, the fashionable at one time “kremlin”, based on limiting carbohydrate intake and increasing protein foods, is not the best choice for people with heart problems, because it limits the intake of nutrients. On the other hand, sitting on only an orange or vegetable diet is also not very correct.

What then would be a good diet for heart patients and people with cardiovascular problems?

“ I don’t really like this word – diet , – says nutritionist Irina Krupko , – because in recent years, with their thinness fashion, it has acquired a completely different meaning. In fact, a diet is not about losing weight, it means “lifestyle, diet.” And it must be balanced. That is, the human body must receive with food both proteins and carbohydrates, and so not loved by many fats.

And for optimal heart health, just small dietary changes are needed. They are presented in the following diets.

Dietary fiber helps to remove cholesterol from the digestive tract. Photo: Oleg RUKAVITSYN

Diet №10

especially, their dishes are not the same as everyone else. This means that the doctor has prescribed them a therapeutic diet (or “table”).

As a rule, such therapeutic diets are indicated by numbers. Each number is for nutrition for certain diseases. For example, Diet No. 1 is used for gastric and duodenal ulcers. Diet number 5 – for diseases of the liver and biliary tract. Diet number 9shown to those who have diabetes …

But in diseases of the cardiovascular system, Diet No. 10 is prescribed. This is a diet with a restriction of salt and liquid, as well as foods and drinks that stimulate the activity of the central nervous and cardiovascular systems (alcohol, strong tea and coffee, spicy, salty snacks and seasonings).

Dishes of such a diet may vary in different ways, but several conditions must be observed :

* Bread and bakery products are preferably salt-free, dried or in the form of crackers, no more than 150 grams per day.

* Soups – vegetarian, from cereals, vegetables, dairy.

* Meat – poultry and lean beef, veal. Baked.

* Low-fat varieties of fish (perch, pike, carp, saffron cod, cod).

* Milk and dairy products in their natural form, fermented milk drinks, low-fat cottage cheese and products made from it (syrniki, lazy dumplings, casseroles). Sour cream – to a minimum.

* Eggs – no more than one per day, and no more than 4-5 per week (soft-boiled or in the form of a steam protein omelette).

* Cereals and pasta – in any form.

* Vinaigrettes and salads with vegetable oil (no mayonnaise and sour cream sauces!) from potatoes, cauliflower, tomatoes, zucchini, cucumbers, pumpkin.

* Leafy greens and dishes made from them.

* Doctor’s sausage and non-salted, mild cheeses.

* Fruits and berries, compotes, kissels, mousses, jellies, juices, dried fruits.

* Sugar – no more than 50 g per day, and it is best to replace it with honey and jam.

* The total amount of fat should not exceed 70-80 grams.

* Drinks – weak tea and coffee, coffee with chicory.

Banned:

– Bean soups, meat, fish and mushroom broths.

– Fried and spicy food.

– Bread and pastry products.

– Legumes, radishes, cabbage, radishes, spinach, sorrel, mushrooms (all cause bloating). The same goes for grape juice.

– All salty – fish, cheeses.

– All marinated and pickled.

– Fatty meats (including fish).

– Smoked products, sausages.

– Chocolate, strong tea, coffee and cocoa.

The Mediterranean diet is rich in fish and seafood, as well as olive oil. Plus a lot of saladsPhoto: Evgenia GUSEVA

Mediterranean-style diet

Today it is called a diet, but in fact this was the diet of all the ancient Greeks and Romans living in the Mediterranean region. To a greater extent, thanks to such nutrition, people lived for a long time without any drugs and antibiotics.

The Mediterranean diet is rich in fish and seafood, as well as olive oil. Plus a lot of salads (both vegetables and fruits) and lean meats.

By the way, scientists and biologists have been watching the phenomenon for a long time, which is observed in the small town of Acciaroli, located on the western coast of Italy. A record number of centenarians live in the city – people who have already celebrated their centenary, and some even their 110th anniversary.

The city also has low rates of cardiovascular disease and Alzheimer’s disease. The reason is that people eat a lot of Mediterranean food rich in fish and olive oil. Dishes are generously flavored with rosemary, an herb that has a number of properties that improve health in old age (for example, its special acid improves memory and vision).

Diet rich in dietary fiber

Everyone who practices diet from time to time knows the effect of dietary fiber on the digestive system and intestinal motility. But few people know or think about their impact on the cardiovascular system. And it is great.

First, fiber helps remove cholesterol from the digestive tract. Secondly, thanks to bowel cleansing, they reduce the load on other organs, including the heart. AT The USDA’s 2005 Nutrition Guideline even recommends eating so that half of your daily bread servings consist of whole grains, not refined grains.

Therefore, for the health of the cardiovascular system, it is necessary to eat foods containing dietary fiber, regardless of whether the fiber itself is soluble or insoluble.

Insoluble dietary fiber is abundant in cereals (dark rice, buckwheat, oatmeal, millet), in wholemeal bread, legumes, corn .

The source of soluble dietary fiber is vegetables and fruits, including peaches, nectarines, strawberries.

Start your day with a bowl of oatmeal flavored with fruit, and in addition to feeling full all morning, you will also please your entire cardiovascular system.

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