Adopting a healthy diet is a key approach to maintaining heart health, alongside regular exercise and effective stress management. Recommended diets typically include plenty of vegetables, fruits, and healthy fats. This article explores various diet options that are advised for supporting heart health.

Diet Options to Maintain Heart Health

Mediterranean Diet

The Mediterranean diet is inspired by the eating habits of people from countries bordering the Mediterranean Sea, such as Greece and Italy, during the 1960s. Studies show that during this time, Mediterranean populations were generally healthier and had a lower risk of chronic diseases compared to those following the typical American diet.

This diet encourages the consumption of whole foods that are minimally processed, such as whole grains, nuts, fruits, vegetables, and legumes. It emphasizes healthy fats from fish and extra virgin olive oil. For protein, this diet recommends poultry, eggs, and low-fat dairy.

The Mediterranean diet limits added sugars, refined carbohydrates, packaged foods, and processed red meat. A plant-based, minimally processed food diet rich in healthy fats is considered effective for weight loss and for preventing heart attacks.

DASH Diet

The DASH (Dietary Approaches to Stop Hypertension) diet is recommended for individuals aiming to prevent or manage high blood pressure and lower the risk of heart disease. This diet emphasizes the intake of fruits, vegetables, whole grains, and lean meats.

The DASH diet restricts high-sodium foods, recommending a daily limit of 2,300 mg of salt. It also reduces added sugars and saturated fats, such as fatty meats and full-fat dairy products.

Pescatarian Diet

The pescatarian diet, sometimes called pesco-vegetarian, is a vegetarian diet that includes seafood. On this plan, red meat and poultry are excluded, but dairy and eggs are still consumed.

Pescatarians typically consume less saturated fat, cholesterol, and sodium, which helps stabilize blood pressure and lowers the risk of heart disease.

Flexitarian Diet

The flexitarian diet is a more flexible vegetarian approach, often referred to as semi-vegetarianism. It emphasizes fruits, vegetables, whole grains, nuts, and legumes, but allows occasional consumption of red meat.

Although the flexitarian diet offers flexibility, it recommends limiting meat intake to between 9 and 28 ounces per week. If reducing meat proves challenging, you can gradually decrease your intake each week. This diet’s benefit is its adaptability in cutting out certain foods until you reach your target.

Vegetarian and Vegan

Vegetarianism and veganism are plant-based diets that exclude all forms of meat, including poultry, red meat, and fish. While some vegetarians may still eat eggs and dairy, veganism avoids all animal products, including honey, gelatin, and animal-based clothing.

Both vegetarians and vegans focus on plant-based foods that are high in fiber, antioxidants, anti-inflammatory compounds, and healthy fats, all of which contribute to heart health.

Various diets are available to help maintain heart health. To make the most of these diets, combine them with a healthy lifestyle and regular health check-ups with your doctor. If you have any health-related questions, you can consult a doctor or use the consultation feature on the Ai Care app, available for download on the Play Store or App Store.

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