The Mediterranean diet, DASH emphasizes whole grains, lean meats and lots 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 adopting a heart-protective diet, you will use vegetable oils such as olive or avocado; choose whole foods; tolerating a lot of vegetables and fruits; avoid alcohol; sugar control.
Mediterranean diet
The Mediterranean way of eating is still ranked as the best diet for the heart. The diet focuses on whole grains, lean meats, and lots of vegetables. However, experts say the notion that drinking wine in moderation can reduce heart attacks or strokes needs rethinking. Everyone needs to know their own health. For example, if you're eating healthy, exercising, and keeping your blood pressure and blood sugar under control, drinking a glass of red wine a few times a week isn't harmful. People with a higher risk of heart disease or a history of heart disease such as a heart attack or stroke should not drink alcohol. Regular use of alcohol also hinders weight loss efforts. Because most alcohol contains a lot of sugar, empty calories.
The heart-healthy diet that will prevent high blood pressure focuses on lots of fruits and vegetables, whole grains, lean protein, and healthy fats. Image: iStock
DASH
The DASH diet meets all of the AHA guidelines for heart-healthy eating. This diet favors low-salt, low-sugar, alcohol, and processed foods. Everyone should eat plenty of vegetables, fruits, whole grains, and non-starchy legumes. Protein comes mainly from plant sources such as nuts or legumes, from fish or seafood, lean meats, and low-fat or fat-free dairy products.
Vegan, low-fat diet
In terms of how good it is for the heart, being vegan and low-fat come in behind the diet Mediterranean, DASH because they lack food variety. This can make it difficult for a person to comply, increasing the risk of nutrient deficiencies.
low carb
Experts also say low-carb diets recommend avoiding fruit, whole grains and legumes, which leads to low fiber intake and can cause nutrient deficiencies.
In addition, a diet that avoids saturated animal fats can lead to deficiencies in vitamin B12, essential fatty acids and protein, causing anemia and muscle weakness.
AHA assessment, a comprehensive diet should prioritize plants, lots of fish. Each person should choose a diet that suits their needs, schedule, and form a healthy lifestyle. Avoid abrupt switching from one diet to another.
Le Nguyen (Follow everydayhealth)
