Below are the top 10 heart healthy diets that can hand you long-term benefits. Make them the part of your life to live healthy and happy for decades to come.
1 - Anti Inflammatory Diet
The 'Anti Inflammatory Diet' is based on the heart healthy principles. Because, one of the most common causes of heart diseases is chronic inflammation. For that reason, the best thing one can do is to opt for anti inflammatory diet to reduce inflammation.
So, remove foods from your diet first which cause inflammation and put you at higher risk of sensitivity and allergy. For example, meat and dairy products, eggs, meat that is not organic, processed foods, and etc. Instead of meat, eat cold water fish (small fish) and count on those vegetables and fruits that are locally grown.
2 - Flexitarian Diet
Flexitarian diet is a diet that includes the animal flesh of fish only along with vegetarian foods. In other words, you have to become a flexible vegetarian. Now, it doesn't mean you have to rely on fish meat only. You can relish any type of meat but on occasional basis.
A 2015 study discovered that people who count on Flexitarian diet have 20% lower risk of dying through cardiovascular diseases. Because, 70 percent of this diet is based on plant based foods which promote healthy blood pressure and cholesterol levels.
3 - Limit Unhealthy Fats
Eating unhealthy fats multiplies your risk for heart diseases. It happens because they raise your bad low-density lipoprotein, cholesterol. Furthermore, unhealthy fats also increase the chance of coronary artery disease.
That's why, if you don't want cholesterol levels buildup plaques in your arteries, banish unhealthy fats from your diet list. Limit the amount of solid, unhealthy fats like butter, cream sauce, cocoa butter, bacon fat, gravy, and etc. Instead, choose healthy fats like olive oil, canola oil, nuts, seeds, avocados, and vegetable oils.
4 - DASH Diet
It is a dietary pattern promoted by the U.S. based National Heart, Lung, and Blood Institute. This diet plan is focused on fruits, vegetables, low fat, and non fat dairy. The key aim of DASH diet is to prevent and lower high blood pressure (hypertension).
Nutrients like potassium, calcium, protein, and fiber not only fight high blood pressure, but also banish all the heart related diseases. Besides, in this diet, it is also pertinent to cut back on salt too.
5 - Vegetarian Diet
In general, a vegetarian doesn't eat meat. According to experts, as long as you won't load up on full fat dairy, this diet plan will keep your heart healthy. It won't let cardiovascular diseases flood you and give you years of anxiety and pain.
However, it is imperative to banish processed food. Even without meat, you have to focus on the healthy plans. Since, the vegetarian diet can be healthy or unhealthy. And, the best version of unhealthiness is beer and popcorn. So, have a well-informed approach before you choose vegetarian diet.
6 - Reduce Sodium
Do you know if your diet has high amount of sodium it can lead to high blood pressure? Yes, it is true. High levels of sodium in your diet plan can be the risk factors for cardiovascular diseases. All you need is to remember that a healthy person shouldn't have more than a teaspoon of salt a day.
If you are a person who already deals with high blood pressure, diabetes, or kidney diseases, you should cut that amount in almost half as well. Now, of course it is good to reduce the amount of sodium while cooking. But, it is imperative to remember that much of the salt you eat comes from canned or processed foods.
7 - Engine 2 Diet
This diet isn't so popular, but it is a powerful diet that protects your heart 24/7. This diet plan is created by Rip Esselstyn, who is a famous firefighter and former professional athlete. If we say it is an advanced level of vegetarian diet, it would be correct.
Because, it is a low fat and 'plant strong' diet. You have to throw out all the animal products and processed foods. It is prohibited to have them occasionally also. Since, the aim of this diet is not only to prevent heart diseases, but also reverse them by keeping cholesterol and blood pressure in check.
8 - MIND Diet
The MIND Diet emphasizes on brain healthy foods. It is a mixture of Mediterranean and DASH. In this diet plan, you relish green leafy vegetables, nuts, berries, beans, whole grains, fish, and etc.
Even health experts endorse this diet plan as it improves physical activity. Now, in case you think this diet is for mind only, it's not. It does affect our brain in positive ways, but in reality our heart loves the same food as well. Several studies have confirmed that all the foods of MIND diet are significant for heart health too.
9 - Ornish Diet
This exceptional diet has been ranked no.1 for heart health for many year. However, it is now challenged by the DASH diet. The Ornish diet adhere to a strict regimen. You have to stay away from all the animal products, carbohydrates, excessive caffeine, and cholesterol. But, with this diet, you have to focus on other aspects also.
For example, it is important to have a proper exercise session. Moreover, you have to learn stress management techniques too in order to prevent or reverse heart disease properly. In other words, it is safe to say that they have polished the DASH diet a tad more and turned it into an advanced plan.
10 - Low-Fat Protein
If it is tough to follow a strict diet plan, there is nothing easier than low-fat protein diet plan. In this diet, you must choose lower fat options. For example, instead of relishing whole milk, opt for skim milk.
Similarly, avoid fried chicken patties and choose skinless chicken breasts. All in all, it is rather easy to follow this diet. You only have to substitute good sources of protein for bad sources. The cold water fish, like Salmon, will be a million times better choice than bacon and fried or breaded meats.
Concluding Thoughts
All these diets are perfect for heart health. Pick any one of them and create daily menus according to it. Besides, don't just focus on vegetables only. Add some variety too. If you relished green vegetable salad one evening, try fruit or grilled salmon the next night. Variety will keep you motivated. You will eat heart healthy foods most of the time.
Sources:
https://health.usnews.com/best-diet/best-heart-healthy-diets
https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702?pg=2
https://www.nhlbi.nih.gov/health/health-topics/topics/heart-healthy-lifestyle-changes/heart-healthy-eating
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