Best Diets For Heart Health In 2023, According To Experts
1. Mediterranean diet: The Mediterranean diet is a heart-healthy eating plan that emphasizes fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil. It has been shown to reduce the risk of heart disease, stroke, and other chronic conditions.
2. DASH diet: The Dietary Approaches to Stop Hypertension (DASH) diet is a heart-healthy eating plan that emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy. It is designed to lower blood pressure and reduce the risk of heart disease and stroke.
3. Plant-based diet: A plant-based diet focuses on whole, minimally processed plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. It has been shown to lower cholesterol levels, blood pressure, and the risk of heart disease.
4. Low-fat diet: A low-fat diet restricts the intake of high-fat foods, especially saturated and trans fats. It has been shown to lower cholesterol levels and reduce the risk of heart disease.
5. Low-carb diet: A low-carb diet restricts the intake of carbohydrates, such as grains, fruits, and sugars. It has been shown to lower triglycerides, increase HDL (good) cholesterol, and improve blood sugar control in people with diabetes.
6. Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet: The MIND diet is a combination of Mediterranean and DASH diets that has been shown to improve cognitive function and reduce the risk of Alzheimer's disease. It emphasizes plant-based foods, whole grains, lean proteins, and healthy fats.
7. Ornish diet: The Ornish diet is a low-fat, plant-based eating plan that also emphasizes stress management, exercise, and social support. It has been shown to reverse heart disease in some people.
8. Flexitarian diet: The flexitarian diet is a plant-based eating plan that allows for the occasional consumption of meat and other animal products. It has been shown to lower cholesterol levels and reduce the risk of heart disease.
9. TLC diet: The Therapeutic Lifestyle Changes (TLC) diet is a low-saturated-fat, high-fibre eating plan that has been shown to lower cholesterol levels and reduce the risk of heart disease.
10. Paleo diet: The paleo diet is a high-protein, low-carbohydrate eating plan that is based on the presumed diet of early humans. While it has been shown to lead to short-term weight loss, there is limited evidence on its long-term effects on heart health.