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Best diet for heart health
25 Feb 2022
Best diet for heart health image

Heart disease refers to a group of disorders that affect the heart. Blood vessel disease such as coronary artery disease is an example of heart disease.

Heart disease is the biggest cause of death worldwide.

Lifestyle considerations such as regular exercise, avoiding smoking,  and nutrition are some of the best methods to protect your heart. This is because what you eat affects blood pressure, cholesterol, and other risk factors for heart disease. You may be well aware that some foods can increase your risk of heart disease but often we do nothing about it. Altering your eating habits can be difficult. You’ll be on your way to a heart-healthy diet once you know which foods to eat more of and which meals to avoid.

 Whether you’ve been eating improperly for years or you just want to fine-tune your diet,

Here are a few heart-healthy diet suggestions to get you started. 

  1.  DASH diet

Dietary Approaches to Stop Hypertension or DASH diet was created to aid in the prevention and treatment of hypertension. It is often known as high blood pressure. As a result, it lowers your risk of heart disease.

The DASH diet does not impose a rigorous dietary list.

Instead, it suggests exact amounts of food groups depending on your calorie requirements, encouraging whole grains, fruits, vegetables, low-fat dairy, and lean meats while reducing red meat, refined grains, and added sugars.

  1. Mediterranean diet 

The Mediterranean originated from Greece and southern Italy in the 1960s so the diet is based on the conventional eating habits of people who lived in Greece and Southern Italy in the mid-1900s. 

The diet focuses on whole, minimally processed foods such as whole grains, nuts, seeds, fruits, vegetables, legumes, fish, and extra virgin olive oil. It also contains some poultry, eggs, low-fat dairy, and red wine.

It also reduces added sugars, refined carbohydrates, highly processed snacks, and red and processed meats.

  1. Vegan and vegetarian diets

Vegan and vegetarian diets exclude all meat, including chicken, red meat, and fish. Instead, these diets focus on fruits, vegetables, beans, lentils, soy products, whole grains, nuts, seeds, and plant-based oils and lipids.

  1. Flexitarian diet

The Flexitarian Diet is a dietary pattern that prioritizes plant foods while allowing for moderate amounts of meat, fish, dairy, and other animal products. There is no established rule for how much or how often you should consume animal products, therefore it is up to you. This diet pattern encourages you to receive the majority of your protein from plant-based sources.

Eat largely whole, minimally processed foods and restrict or avoid added sugars, refined grains, processed meats, and other highly processed items.

  1. Low carb diets

Low carb diets not only limit carbohydrate intake, but they are also richer in protein and/or fat than the usual Western diet. This diet restricts Bread, grains, pasta, potatoes, and sugary snacks and beverages.

Carbohydrates may be limited to 10–40% of daily calories depending on the diet.

According to research, low-carb diets may improve heart health by lowering some risk factors for heart disease, such as for overweight, obesity, and high triglyceride and blood pressure levels, while increasing HDL (good) cholesterol.

  1. TLC diet

To help reduce the risk of heart disease the National Institutes of Health developed therapeutic lifestyle changes or TLC diet. This style of diet program includes few lifestyles and dietary advice like,

  • Getting 30 minutes of moderate exercise a day
  • Limiting dietary cholesterol to no more than 200 mg per day
  • Limiting saturated fat to no more than 7% of your daily calories
  • Eating 10–25 grams of soluble fibre per day
  • Aiming to get 25–35% of your daily calories from fat
  • Eating at least 2 grams of plant sterols or stanols per day
  • Eating only enough calories per day to support a healthy weight

Never start dieting on your own that can take a U-turn and adversely affect your health. Start with proper guidance from professionals. Talk to our dietitians and get proper awareness on dos and don’ts in the process. 

For more help and support, contact us on 1800 889 2559

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