Did you know that there are 785,000 Americans who suffer a first heart attack? Heart disease is, so, the leading cause of death in America. You might be at risk for heart disease for all kinds of reasons. One of the primary reasons, though, is poor diet. Several different diets are good for heart health. What are they, and what is the best diet for heart health? We’re here to answer those questions and more. Keep reading, and we’ll walk you through the ins and outs of these different diets.
Mediterranean Diet
It includes reduced risk of heart disease, lower blood pressure, improved blood lipid profile, and better weight management. It is a flexible and sustainable eating pattern. You can adapt to different cultural preferences and individual needs.
DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is designed to lower blood pressure. It focuses on consuming fruits, vegetables, whole grains, lean proteins (such as fish, poultry, and legumes), low-fat dairy products, and limited saturated fats and sweets.
Plant-Based Diets
Plant-based diets provide the necessary vitamins, minerals, nutrients, and fiber to keep the heart healthy. They also tend to reduce levels of “bad” cholesterol and increase levels of “good” cholesterol, which can help protect against heart disease. Plant-based diets tend to have lower saturated fat and sodium content, which is linked to an increased risk for heart problems.
Reduce Sodium Intake
Reducing sodium intake is an essential part of maintaining a healthy heart diet. The Dietary Guidelines for Americans recommends consuming less than 2,300 milligrams of sodium per day, or about one teaspoon.
Eating fewer processed foods for heart health is one of the best ways to reduce sodium intake. Instead, reach for fresh fruits and vegetables, whole grains, and lean proteins such as fish, low-fat milk, and dairy.
Limit Saturated and Trans Fats
Saturated fats can be found in fatty meats, processed foods, and full-fat dairy products and should be limited to less than 10% of caloric intake. Trans fats in processed and fast foods should be avoided as they increase heart disease risk.
Eating more plant foods like fruits and vegetables, whole grains, and legumes high in fiber can help keep cholesterol and blood pressure levels in check. Healthy fats like nuts, avocados, and olive oil can help maintain cholesterol balanced.
Increase Omega-3 Fatty Acids
Omega3s are essential for cell, hormone, and metabolic functions and heart, brain, and joint health. Eating fish two to three times per week, such as salmon, herring, mackerel, lake trout, sardines, and albacore tuna, are excellent sources of omega 3s. Eating foods such as flaxseed, canola oil, and walnuts is also beneficial for increasing omega-3 fatty acids.
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Incorporate the Best Diet for Heart Health Now
The best diet for heart health consists of fruits, vegetables, lean proteins, and whole grains. It includes limiting sodium, unhealthy fats, cholesterol, and sugar intake.
A heart-healthy diet can help reduce the risk of heart attack, stroke, and other cardiovascular diseases. Taking steps to eat better can benefit your health, so take action today to make heart-smart food choices and reap the rewards.
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