the top 3 heart healthy diets
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Heart healthy diet, also known as 'Cardiac Diet', boosts heart health. It keeps your heart in shape and reduces risk of heart diseases and stroke by 80%. Lauren Kelly, MS. RD. CDN and founder of Kelly Wellness confirms this too. According to her, 'Heart healthy diets are great for those who suffer high blood pressure and have a family history of heart diseases.'
However, this isn't about the diet only. No single food or diet can make you magically healthy. It is better to couple it with regular exercises and maintain a healthy weight too. |
This is the only way to improve cardiovascular health and lower risk of a heart attack.
Foods to Avoid
What you eat have a big effect on your heart health. American Heart Association recently published data revealed that one person dies every 39 second in the world because of cardiovascular disease. It happens due to wrong choices of food that are harmful to heart health. For example, packaged foods, processed meat, deep fried foods, and trans fats raise your bad LDL cholesterol. It is important to eliminate them from your diet at all costs.
- Processed meat
- Processed grains
- Canned vegetables
- Restaurant soups
- Soft drinks or sugar drinks
- Saturated Fats (butter, sour cream, and etc.)
- Tomato Sauce
- Frozen Meals
All these food types clog your arteries with plaques and increase the risk of heart illness
Heart Healthy Foods
On the other hand, there are some heart healthy foods too. According to Julie Zumpano, RD, LD, a dietitian at Cleveland Clinic, 'Eating certain foods can definitely reduce the risk of developing cardiovascular diseases'. For example, foods in natural form like vegetables and fruits are good for your heart health. Filling your plate with them can make a big difference.
- Salmon
- Healthy nuts
- Dark beans
- Flaxseeds
- Fruits
- Dark chocolate
- Whole grains
- Tomatoes
- Almonds
- Fresh vegetables
Many studies have shown that these foods have the ability to prevent 70% of heart diseases. The more you focus on them, the more you stay happy & healthy all life.
Now, allow us to reveal top 3 diets that protect you against all heart health problems.
Vegetarian Diet
Heart disease is one of the biggest killers in the world. Fortunately, one can prevent and cure it through a vegetarian diet. This idea was first formulated by Dr. Dean Ornish in which he shunned most animal-based foods - such as meat, milk, and eggs.
Though there are some semi vegetarians and lacto vegetarians too that include plant foods with dairy products and chicken/fish meat, but in order to avail full benefits, it is better to go total vegetarian. It is healthful for your heart and it is nutritionally sound as well.
In vegetarian diet, the meal plan consists of variety of fruits and vegetables. Therefore, you need to know which nutrients matter in a vegetarian diet so that you can pick a right plan.
Lastly, keep your intake of sweet to a minimum in vegetarian diet as they are low in nutrients and high in calories, which isn't good for heart health at all.
Heart disease is one of the biggest killers in the world. Fortunately, one can prevent and cure it through a vegetarian diet. This idea was first formulated by Dr. Dean Ornish in which he shunned most animal-based foods - such as meat, milk, and eggs.
Though there are some semi vegetarians and lacto vegetarians too that include plant foods with dairy products and chicken/fish meat, but in order to avail full benefits, it is better to go total vegetarian. It is healthful for your heart and it is nutritionally sound as well.
In vegetarian diet, the meal plan consists of variety of fruits and vegetables. Therefore, you need to know which nutrients matter in a vegetarian diet so that you can pick a right plan.
- Protein: Animals aren't the only source of protein. Plant proteins also provide enough of the essential and non-essential amino acids. They are enough to meet all energy needs.
- Calcium: Do you know vegetarians acquire more calcium from foods than non vegetarians? Since, green leafy vegetables are one of the best sources of calcium.
- Iron: Vegetarians are at a greater risk of iron deficiency because of strict diet plan. However, it can be absorbed through good plant sources like spinach and dried beans.
Lastly, keep your intake of sweet to a minimum in vegetarian diet as they are low in nutrients and high in calories, which isn't good for heart health at all.
Anti-Inflammatory Diet
Almost all the nutrition experts in the world encourage you to opt for anti-inflammatory diet. It has a million heart health benefits. Perhaps, that's why, it is known as 'heart attack proof diet' too. Since, the chronic inflammation is the root cause of many heart diseases. It causes chest pain, pain in the heart muscle, shortness of breath, and fatigue.
In worst case scenarios, it forms a clot that block blood flow and becomes responsible for heart attack.
This diet was first devised by Caldwell Esselstyn, M.D. and retired Cleveland Clinic surgeon. He views heart disease as a food borne illness.
Dr. Esselstyn believes that one can prevent heart diseases regardless of family history by eliminating meat, eggs, dairy, and added oils. Because, these foods cannot only become a host of heart diseases but also contribute to many serious fatal diseases like cancer.
This isn't just Dr. Esselstyn theory. An impressive study from the University of Athens support this claim too. Their researchers discovered that people who ate anti-inflammatory foods had a 33% reduction in the risk for death from heart diseases. In fact, people who have already had had heart attack reduced the risk of heart disease by 50 to 70 percent.
So, in order to relish ultimate anti-inflammatory diet for healthy heart:
For additional anti-inflammatory touch, you can add herbs and spices - like Ginger and Turmeric - to your cooked fruits and vegetables.
Almost all the nutrition experts in the world encourage you to opt for anti-inflammatory diet. It has a million heart health benefits. Perhaps, that's why, it is known as 'heart attack proof diet' too. Since, the chronic inflammation is the root cause of many heart diseases. It causes chest pain, pain in the heart muscle, shortness of breath, and fatigue.
In worst case scenarios, it forms a clot that block blood flow and becomes responsible for heart attack.
This diet was first devised by Caldwell Esselstyn, M.D. and retired Cleveland Clinic surgeon. He views heart disease as a food borne illness.
Dr. Esselstyn believes that one can prevent heart diseases regardless of family history by eliminating meat, eggs, dairy, and added oils. Because, these foods cannot only become a host of heart diseases but also contribute to many serious fatal diseases like cancer.
This isn't just Dr. Esselstyn theory. An impressive study from the University of Athens support this claim too. Their researchers discovered that people who ate anti-inflammatory foods had a 33% reduction in the risk for death from heart diseases. In fact, people who have already had had heart attack reduced the risk of heart disease by 50 to 70 percent.
So, in order to relish ultimate anti-inflammatory diet for healthy heart:
- Consume at least 25 grams of fiber every day.
- Limit saturated fat to 10 percent.
- Buy foods which are rich in omega-3 fatty acids.
- 80 percent of your diet should consist of fruits and vegetables.
- Eat fish at least three times a week.
- Avoid processed foods and refined sugars.
For additional anti-inflammatory touch, you can add herbs and spices - like Ginger and Turmeric - to your cooked fruits and vegetables.
DASH Diet
The DASH Diet has been ranked as the best diet for seven years in a row. It is a model for healthy eating for everyone. Professional physicians recommend this diet specifically to those who want to prevent and treat hypertension and reduce the risk of heart diseases.
DASH stands for Dietary Approaches to Stop Hypertension. It provides liberal amount of nutrients to protect people against high blood pressure and cardiovascular diseases. It mainly focuses on fruits, vegetables, whole grains, and lean meats. Counting on these foods on a consistent basis also puts a person in line with most national guidelines that restrict red meat, salt, added sugars, and fat.
The DASH diet plan includes:
Though, you can relish added sugars in the form of candies, but they should be kept to a minimum. It is better to limit unrefined sugar and alternative sources as much as you can.
A day on DASH diet should look like:
The DASH Diet has been ranked as the best diet for seven years in a row. It is a model for healthy eating for everyone. Professional physicians recommend this diet specifically to those who want to prevent and treat hypertension and reduce the risk of heart diseases.
DASH stands for Dietary Approaches to Stop Hypertension. It provides liberal amount of nutrients to protect people against high blood pressure and cardiovascular diseases. It mainly focuses on fruits, vegetables, whole grains, and lean meats. Counting on these foods on a consistent basis also puts a person in line with most national guidelines that restrict red meat, salt, added sugars, and fat.
The DASH diet plan includes:
- Whole Grains: 6-8 servings per day.
- Vegetables: 4-5 servings per day.
- Fruits: 4-5 servings per day.
- Dairy products: 2-3 servings per day.
- Lean chicken, meat, and fish: 6 or fewer servings per day.
Though, you can relish added sugars in the form of candies, but they should be kept to a minimum. It is better to limit unrefined sugar and alternative sources as much as you can.
A day on DASH diet should look like:
- Breakfast: 1 cup of oat meal, 1 cup of skim milk, 1 apple, & 1/2 cup fresh orange juice.
- Snack: 1 medium banana.
- Lunch: 2 slices of whole wheat bread, 3 ounces of lean turkey, 1/2 cup of green salad.
- Snack: 1 cup of low fat yogurt.
- Dinner: 3 ounces of roast beef (once a week), boiled potatoes, 1/2 of green peas.
Concluding Thoughts
All in all, eating a balanced diet for heart health is necessary. The American Heart (AHA) also emphasized that patient with cardiovascular problems should focus more on their diet.
Because, some foods are the real culprits that are associated with unhealthy cholesterols. They increase the risk of heart diseases by building up plaque in the arteries. The best thing you can do is to opt for one of above diets and merge it with moderate exercise plan. Since, these diets become more effective with exercise plans and keep your heart healthy 24/7.
Sources:
https://www.healthline.com/nutrition/dash-diet#section1
https://www.helpguide.org/articles/diets/heart-healthy-diet-tips.htm
http://www.cookinglight.com/eating-smart/heart-healthy-foods-fuel-cardiac-diet
All in all, eating a balanced diet for heart health is necessary. The American Heart (AHA) also emphasized that patient with cardiovascular problems should focus more on their diet.
Because, some foods are the real culprits that are associated with unhealthy cholesterols. They increase the risk of heart diseases by building up plaque in the arteries. The best thing you can do is to opt for one of above diets and merge it with moderate exercise plan. Since, these diets become more effective with exercise plans and keep your heart healthy 24/7.
Sources:
https://www.healthline.com/nutrition/dash-diet#section1
https://www.helpguide.org/articles/diets/heart-healthy-diet-tips.htm
http://www.cookinglight.com/eating-smart/heart-healthy-foods-fuel-cardiac-diet
