Heart health is a matter of concern across the world, and heart-related diseases are the leading cause of death globally. According to the World Health Organisation (WHO), an estimated 17.9 million lives are lost each year due to heart ailments. With proper care and a healthy lifestyle, this situation can be altered, reducing heart risks. Diet is an essential component of heart health, and there are certain foods that influence the body’s blood pressure, triglycerides, and cholesterol levels that either aggravate or reduce heart risks.
The American Heart Association (AHA) has recently come up with a consolidated list of diets that can significantly reduce heart-related risks. According to an official release by the AHA, “The number of different, popular dietary patterns has proliferated in recent years, and the amount of misinformation about them on social media has reached critical levels,” which has further confused people and several healthcare professionals. The researchers analyzed popular eating patterns and found that “some promote heart health much better than others.” The findings were published in AHA’s flagship journal Circulation.
Four diets recommended by the AHA for a healthy heart:
- Dash Diet:
The DASH (Dietary Approaches to Stop Hypertension) diet is specially designed to keep a check on your blood pressure levels. A typical DASH diet is low in salt and rich in fruits, vegetables, whole grains, low-fat dairy, and lean protein. The diet also encourages reducing the intake of red meat, sweets, and sugary beverages. The DASH diet is beneficial not only for heart health but also for managing diabetes and weight loss.
- Pescatarian Diet:
The Pescatarian diet is a type of vegetarian diet that includes seafood but eliminates meat and poultry. The diet is enriched with fruits, vegetables, nuts, seeds, whole grains, and dairy products. Seafood, which is rich in omega-3 fatty acids, is the only significant addition to the diet. Studies have shown that a pescatarian diet reduces the risk of heart disease and stroke.
- Mediterranean Diet:
The Mediterranean diet is named the best overall diet and the healthiest diet in the 2023 U.S. News & World Report’s annual ranking. The diet is based on plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs, and spices. Olive oil is used as the primary source of fat, and red meat is limited. The diet also includes moderate amounts of dairy products, poultry, and fish. Studies have shown that the Mediterranean diet reduces the risk of heart disease, stroke, and premature death.
- Lacto-Ovo-Vegetarian Diet:
The Lacto-Ovo-Vegetarian diet includes every possible plant-based food, along with dairy products and eggs. However, the diet eliminates poultry (except eggs), meat, and fish from the plan. The diet is high in fiber, vitamins, and minerals and has been shown to improve heart health and reduce the risk of heart disease.
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Conclusion:
In conclusion, diet plays a crucial role in heart health. The AHA has recommended the DASH, Pescatarian, Mediterranean, and Lacto-Ovo-Vegetarian diets for a healthy heart. It is essential to consult a healthcare professional before adapting to any of the above diet regimes. With proper care and a healthy diet, we can reduce the risk of heart disease and live a healthy life.
