Heart healthy diet

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

The American Heart Association (AHA) says a heart-healthy diet prioritizes healthy protein sources including plants, fish, low-fat dairy products, and lean meats. When following a heart-protective diet, you'll use vegetable oils like olive or avocado; choose whole foods; eat plenty of fruits and vegetables; avoid alcohol; and control your sugar intake.

Mediterranean Diet

The Mediterranean diet is still ranked as the best diet for heart health. The diet focuses on whole grains, lean meats, and plenty of vegetables. However, experts say the idea that moderate drinking reduces the risk of heart attacks or strokes needs to be reconsidered. Everyone needs to know their own health. For example, if you eat healthily, exercise, and control your blood pressure and blood sugar, drinking a glass of red wine a few times a week is not harmful. People who are at higher risk of heart disease or have had heart attacks or strokes should not drink alcohol. Regular alcohol consumption can also hinder weight loss efforts. Because most types of alcohol are high in sugar and empty calories.

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

DASH

The DASH diet meets all of the AHA’s guidelines for heart-healthy eating. It 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 come primarily from plant sources such as nuts or beans, 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 Mediterranean, DASH because they lack food variety. This can make it difficult for a person to adhere to, increasing the risk of nutrient deficiencies.

Low-carb

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

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

According to AHA, a comprehensive diet should prioritize plants and lots of fish. Each person should choose a diet that suits their needs and schedule, forming a healthy lifestyle. Limit sudden changes from one diet to another.

Le Nguyen (According to Everydayhealth )

Source link: https://vnexpress.net/che-do-an-tot-cho-tim-mach-4607568.html