Heart-healthy diet

The Mediterranean diet, or DASH, emphasizes whole grains, lean meats, and plenty of vegetables, while limiting processed foods.

The American Heart Association (AHA) states that a heart-healthy diet prioritizes healthy protein sources, including plant-based foods, fish, low-fat dairy products, and lean meats. When adopting a heart-protective diet, you should use vegetable oils such as olive or avocado; choose whole foods; consume plenty of fruits and vegetables; avoid alcohol; and control sugar intake.

Mediterranean diet

The Mediterranean diet is still ranked as the best diet for heart health. It focuses on whole grains, lean meats, and plenty of vegetables. However, experts suggest that the idea that moderate wine consumption reduces heart attacks or strokes needs reconsideration. Everyone needs to understand their own health. For example, if you are eating healthily, exercising, and controlling your blood pressure and blood sugar, a glass of red wine a few times a week is not harmful. People at higher risk of heart disease or who have had heart attacks or strokes should avoid alcohol. Regular alcohol consumption also hinders weight loss efforts, as most alcoholic beverages contain high amounts of sugar and empty calories.

A heart-healthy diet will prevent high blood pressure and focus on plenty of fruits and vegetables, whole grains, lean protein, and healthy fats. Photo: iStock

DASH

The DASH diet meets all of the AHA's principles of heart-healthy eating. This diet prioritizes foods low in salt, sugar, alcohol, and processed foods. Individuals should eat plenty of vegetables, fruits, whole grains, and non-starchy legumes. Protein should primarily come from plant sources such as nuts or legumes, fish or seafood, lean meats, and low-fat or fat-free dairy products.

Vegan, low-fat diet

In terms of heart health, vegan and low-fat diets rank behind the typical low-fat diet. The Mediterranean diet, or DASH, is considered unhealthy because it lacks food diversity. This can make it difficult for a person to adhere to, increasing the risk of nutrient deficiencies.

Low-carb

Experts also say that low-carb diets recommend avoiding fruits, whole grains, and legumes, which results in low fiber intake and can lead to nutrient deficiencies.

Additionally, while diets that avoid saturated animal fats may lead to deficiencies in vitamin B12, essential fatty acids, and protein, causing anemia and muscle weakness.

The AHA recommends that a holistic diet prioritizes plant-based foods and plenty of fish. Each person should choose a diet that suits their needs and schedule, fostering a healthy lifestyle. Avoid abruptly switching from one diet to another.

Le Nguyen (According to Everydayhealth )

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