Fad diets come in and out of style. Many claim to be healthy and work wonders for your well-being, but often, diets are not as healthy as they claim to be. Some, however, stand the test of time.
There are many diets specifically marketed to those with heart issues. Some of the most common include the Mediterranean diet, DASH diet, and the Low-Carb / Atkins diets. At the end of the day, having healthier eating habits will benefit you greatly if you are suffering from a heart ailment.
Let’s take a look at each of these and examine exactly which components of dieting make for great heart health. All diets promote healthy eating and the removal of processed foods and excess fat. What other elements make for a diet that is good for your heart?
The Mediterranean Diet
This title sounds like a diet that came straight from the areas around the Mediterranean Sea, and it is! In the 1960s, the Mediterranean diet was born. It was inspired by the eating habits of those from Italy, Greece, and Spain.
This diet has ranked as the number one best diet in America several times according to the U.S. News & World Report. It was also voted by the same publication as the number one best diet for heart health. The ranking is attributed to its ease in following and wide range of whole foods.
What Does the Mediterranean Diet consist of?
A typical Mediterranean diet consists of olive oil, seafood, lean poultry, whole fruits, vegetables, and legumes. These foods are known for reducing the risk of heart disease, which is why the Mediterranean diet is widely renowned as a heart-healthy diet.
Foods that are not permitted are:
- White bread and other refined grains
- Sugars (white sugar, ice cream, candy)
- Soda
- Pasta
- Trans fats (found in processed foods)
- Refined oils
- Red meat
- Liquor
There are some restrictions on this diet, but overall it is less restrictive than other meal plans.
Refined and processed foods are not typically a part of a healthy diet, but why restrict red meat? The Mediterranean diet is heavily plant-based. When meat is served with a meal, it is more of an accouterment than the main course. Dishes usually are not meat-centered like we are used to, but are more vegetable-based.
If you are a red meat lover, limit your red meat intake to 3 times per month on the Mediterranean diet. Dietary experts say to instead swap out red meat for lean omega-3 rich fish such as mackerel, salmon, or tuna. It is also recommended to cut out all processed or cured meats such as bacon or sausage.
The science doesn’t lie! Folks who stick to the Mediterranean diet have been shown to weigh less, have fewer chronic ailments, and exhibit improved brain and heart health. Even though the diet is rich in good fats, followers still saw a weight reduction. Sure, eating healthy can get expensive, but nutritious food often costs a little bit more than a processed counterpart.
The DASH Diet
While this diet sounds fast-paced, the DASH diet is an acronym for Dietary Approaches to Stop Hypertension, also known as high blood pressure. All meals are designed to lower and maintain blood pressure based on several servings from various healthy food groups. The DASH diet is simple because the changes are gradual, beginning with limiting sodium intake.
Is DASH Similar to the Mediterranean Diet?
There are quite a few similarities in the foods you can eat on the DASH diet compared to the Mediterranean diet. Less olive oil is encouraged on the DASH diet, but most other principles are similar.
The DASH diet principles are:
- Incorporate more fruits, vegetables, and low-fat dairy
- Cut out foods high in cholesterol, saturated fat, and trans fats (processed foods)
- Swap for whole grains, poultry, fish, and nuts
- Eliminate sugary sweets, sodium, and red meat
Not only are diet changes expected, but lifestyle changes greatly improve hypertension. Daily habits are very important in keeping healthy blood pressure.
Some recommended lifestyle changes on the DASH diet are:
- Incorporate physical activity – This is imperative to maintaining a healthy lifestyle. Prioritizing a walk around the block per day is an excellent low-impact activity.
- Stick to the diet – Prepare your meals when you can to ensure the amount of salt in the dish. Also, be sure to read nutrition labels when buying foods at the grocery store.
- Maintain a healthy weight – Carrying around extra weight can raise your blood pressure. Talk to your doctor or nutritionist to determine the right caloric intake for you.
- Get lots of sleep – Studies show that our bodies and health improve with a steady sleep schedule. Sleep well to rejuvenate your wellness.
- Don’t smoke cigarettes – Unfortunately, cigarettes are a crutch for many, but it is recommended to abstain from smoking while on a DASH diet for hypertension.
While this diet is awesome for lowering blood pressure, it does require meals to be prepped based on an individual’s needs, which you may not know without the consultation of specialists. Still, getting your heart health and hypertension in order is imperative, and the DASH diet can help you achieve those goals.
The Low-Carb Diet
There are multiple low-carb diets, and we will be talking about a few of them concerning heart health. As we know, a weight reduction can positively influence your heart health, reduce the risk for diabetes, and possibly lower your blood pressure. Low-carb diets offer a way to lose weight but it is not considered a low-fat diet.
Some popular low-carb diet plans include Atkins, Keto, and Paleo.
Atkins
This controversial diet was developed by Robert Atkins in the 1960s. It claims that high carbohydrate intake is the main reason for obesity and health issues among Americans. This diet restricts carbohydrate intake in favor of high-protein meats. Some studies show that this diet may do more harm than good for those at-risk for heart disease. For these reasons, the Atkins diet is not recommended for people looking to improve heart health.
Keto
The principles of a keto diet are characterized as low carb, high-fat meals high in ketones, which allows your body to burn fat as fuel instead of glucose. The proven reduced inflammation from a Keto diet leads researchers to believe that it can improve heart health and reduce the risk of heart disease.
Paleo
Also known as the stone-age diet, the Paleo diet incorporates foods that are thought to mirror the diet of early humans in the Paleolithic era. Many Paleo diets exist, with some being mostly plant-based and others calling for a diet high in meat protein. Processed foods are left behind in favor of whole fruits, vegetables, nuts, and seeds. Dairy, sugar, and grains are also left out of this diet. Studies show conflicting information about whether this diet is good for optimal heart health.
Conclusion
Fad diets come and go. The diets that promote healthy whole eating tend to stick around. They also have science to back up their widely regarded health claims.
After analyzing these three diets, the top pick for the best diet for heart health is the Mediterranean diet. There are decades of research to highlight its heart-healthy benefits. The Mediterranean coast is known for its long lifespan and active lifestyle, something that dieters want to bring into their lives when beginning this diet.
Before starting any diet, be sure to talk to your doctor or nutritionist to start your plan. Not everyone is right for each diet, so it is important to consult a professional. Once cleared, the Mediterranean diet will bring energy, health, and wellness into your meals once again.
