Heart-healthy weight loss -
It also includes moderate amounts of poultry, eggs, low fat dairy, and red wine 9. Additionally, it limits or eliminates added sugars, refined carbs, highly processed snacks, and red and processed meats. Numerous studies associate the Mediterranean diet with a reduced risk of heart disease, as well as heart disease risk factors like high cholesterol and triglyceride levels, obesity, type 2 diabetes, and high blood pressure 8 , 9 , 10 , 11 , 12 , The heart benefits of this diet are thought to be largely due to its emphasis on whole, minimally processed plant foods and healthy fats 6 , 9 , For example, extra virgin olive oil is rich in monounsaturated fats and compounds with potent antioxidant and anti-inflammatory properties 15 , A review of 32 studies tied a higher intake of this oil — but not other monounsaturated fats — to a significantly reduced risk of all-cause mortality, heart disease, and stroke DASH stands for Dietary Approaches to Stop Hypertension and was designed to help prevent and treat hypertension, or high blood pressure.
In turn, it reduces your risk of heart disease Instead, it recommends specific amounts of food groups based on your calorie needs, focusing on whole grains, fruits, vegetables, low fat dairy, and lean meats while limiting red meat, refined grains, and added sugars 6 , For individuals with high blood pressure, reducing sodium intake has been shown to significantly reduce blood pressure, especially when combined with the DASH diet 19 , 20 , 21 , However, research suggests that this effect is less significant among people with normal blood pressure levels 19 , 20 , Indeed, research shows that the DASH diet reduces heart disease risk factors like blood pressure, obesity, waist circumference, cholesterol levels, and insulin resistance 25 , 26 , Vegan and vegetarian diets are eating patterns that eliminate all meat, including poultry, red meat, and fish.
While some vegetarians include other sources of animal products, such as eggs and dairy, vegans strictly avoid all animal-derived ingredients, including dairy, eggs, bee pollen, honey, and gelatin. Instead, these diets emphasize fruits, vegetables, beans, lentils, soy products, whole grains, nuts, seeds, and plant-based oils and fats.
This high proportion of plant foods gives vegan and vegetarian diets several health benefits. For example, these diets are often high in fiber, antioxidants, and anti-inflammatory compounds, all of which aid heart health 29 , 30 , Additionally, regularly consuming whole soy products like tofu is associated with heart benefits.
In a review of 46 studies, soy protein intake was found to significantly reduce LDL bad and total cholesterol levels Furthermore, an observational study including over , people linked a regular intake of tofu and isoflavones — antioxidants in soy — to a moderately reduced risk of heart disease Several other reviews have found vegetarian and vegan diets to significantly improve heart disease risk factors, including high cholesterol and blood pressure levels, overweight and obesity, and unmanaged blood sugar levels 34 , 35 , 36 , 37 , Of course, diet quality remains important.
Created by dietitian Dawn Jackson Blatner, the Flexitarian Diet is an eating pattern that focuses on plant foods but allows moderate amounts of meat, fish, dairy, and other animal products. It encourages you to get most of your protein from plant foods.
While the variation allowed on this diet makes it hard to study, observational studies link a higher adherence to plant-based diets to a lower risk of heart disease 40 , 41 , Plus, fruits, vegetables, whole grains, and legumes — which the diet encourages — have been tied to improvements in heart disease risk factors 23 , 43 , 44 , 45 , Compared with a strict vegan or vegetarian diet, the Flexitarian Diet may be a more realistic option for those who want the heart benefits of a plant-based diet without having to give up meat and other animal products.
The Therapeutic Lifestyle Changes TLC diet was developed by the National Institutes of Health NIH to help reduce the risk of heart disease and stroke. It includes dietary and lifestyle recommendations to promote optimal cholesterol levels and a healthy weight, such as 47 :. While research is limited, several studies reveal that the diet lowers LDL bad cholesterol levels.
The diet is thought to work by upping your intake of soluble fiber, which is found in foods like oat bran, nuts, seeds, beans, lentils, and several fruits and vegetables. High overall fiber intake is associated with a reduced risk of heart disease, and soluble fiber in particular has been shown to reduce total and LDL bad cholesterol levels 30 , 51 , 52 , The TLC diet also recommends a daily intake of plant stanols or sterols, which are naturally occurring compounds in foods like fruits, vegetables, whole grains, legumes, nuts, and seeds.
A final strength of the TLC diet is its recommendation to get at least 30 minutes of moderate exercise per day. Studies show that regular exercise is important to maintain heart health and protect against disease. They tend to limit foods like breads, grains, pasta, potatoes, and sugary snacks and beverages.
Research suggests that low carb diets may boost heart health by reducing certain heart disease risk factors, including overweight, obesity, and high triglyceride and blood pressure levels, while increasing HDL good cholesterol 57 , 59 , 60 , While one review found an increase in LDL bad cholesterol, it also showed a greater increase in HDL good cholesterol, suggesting that low carb diets may help maintain a favorable LDL to HDL ratio Additionally, not all low carb diets are inherently heart healthy.
Some observational studies note an increased risk of heart disease and related death in people following these diets 62 , Yet, a study that considered diet quality associated low carb diets rich in plant protein and fat with a reduced risk of death from heart disease and all causes — whereas those high in animal protein and fat were linked to an increased risk As such, diet quality is key.
In particular, low carb diets should contain adequate amounts of fiber from plant foods like vegetables and emphasize healthy fats, such as avocados, nuts, seeds, minimally processed plant oils, and fish rich in omega-3s.
When choosing a heart-healthy diet, consider factors like nutrition quality, scientific evidence, how easy it is to follow, and whether you can sustain it long term. While more studies are needed on the role of individual nutrients, research indicates that diets rich in whole foods , especially plant-based ones, benefit heart health 5 , 6 , 7.
Therefore, healthy diets allow a variety of whole foods and are low in added sugars and processed fats. For example, mono- and polyunsaturated fats may aid heart health, whereas trans fats have been shown to increase LDL bad cholesterol, decrease HDL good cholesterol, and worsen inflammation Research on saturated fats is inconclusive, but the U.
As heart disease prevention involves several lifestyle factors, it can be helpful to choose a plan that promotes a healthy weight and regular physical activity. Several diets have been shown to boost heart health.
Oatmeal is another heart-healthy winner — it is high in soluble fiber which can lower cholesterol. Avocados and olive oil are both rich in monounsaturated fats that may lower heart disease risk factors.
Potatoes and tomatoes are high in heart-healthy potassium and are also a good source of the antioxidant lycopene. So how do you put it all together? Salmon with avocado, oatmeal, and blueberry sauce? Could be tasty, but there are folks who have devoted their lives to devising heart-healthy recipes that are audience-proven.
All you need to do is pick a diet, grab a diet-specific cookbook, and start—one recipe at a time. The experts at U. DASH Diet DASH stands for Dietary Approaches to Stop Hypertension. Since nutrients like potassium, calcium, protein, and fiber are crucial to fending off or fighting high blood pressure, the DASH diet promotes foods with these nutrients.
If you can also cut back on salt it helps even more. Mediterranean Diet The Mediterranean diet continues to be heralded as one of the best heart-healthy eating plans. Based on research that indicates people living in countries on the Mediterranean Sea live longer than most Americans and suffer less from cancer and cardiovascular ailments.
It is a diet low in red meat, sugar, and saturated fat and high in fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.
Fish and seafood consumption is encouraged a couple of times a week, with poultry, eggs, cheese, and yogurt in moderation. Sweets and red meat should be saved for special occasions. Like many heart-healthy diets, this one also allows a splash of red wine.
If you stay physically fit and maintain an active lifestyle , not only will this diet be good for your heart but may help with weight control. Ornish Diet Dean Ornish, a clinical professor of medicine at the University of California, San Francisco, and founder of the Preventive Medicine Research Institute, introduced this diet decades ago, based on his landmark heart disease reversal trials.
The study stipulates that only 10 percent of your daily calories can come from fat, and very little of it can be saturated.
Foods with any cholesterol or refined carbohydrates, oils, excessive caffeine, and nearly all animal products are banned. Egg whites and one cup per day of nonfat milk or yogurt are an exception. Fiber and lots of complex carbohydrates are encouraged and up to 2 ounces of alcohol a day are permitted.
This diet also involves a regimen with stress-management techniques, exercise , social support, and no smoking. The key is cutting back dramatically on fat, especially saturated fat fatty meat, whole-milk dairy, and fried foods that can increase levels of bad cholesterol, which increases the risk of heart attack and stroke.
This diet strictly limits daily dietary cholesterol intake and promotes meals high in fiber. Flexitarian Diet This diet incorporates two concepts: flexible and vegetarian. You can be a vegetarian most of the time, but still indulge in the occasional burger or steak.
Managing Heart-healthu weight doesn't have Energy supply chain management mean weiyht your Heart-healthy weight loss dramatically. Take small steps, aim modestly Heart-healthy weight loss weigjt, and then build from there. Heart-healghy small, steady weight loss of ½ to 1 Kg one or two pounds a week is much easier to attain and healthier for your heart than a larger drop. Research also shows that you'll be much more likely to keep it off. Eat more vegetables and fruit.Heart-haelthy grain wsight have fibre, Heart-healtyh and vitamin B to ooss you to stay healthy and maintain Immune system modulation healthy weight.
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Diabetes and dental health allows you to select whole and minimally processed foods. Some people choose to follow specific diets to further improve their health.
Here are four that we recommend. Donate now. Home Healthy living Healthy eating. Healthy eating. Jump to Healthy eating Processed foods Habits that help. Healthy eating basics Improve your heart and brain health by eating a healthy balanced diet. Read more Vegetables and fruit Vegetables and fruit are packed with nutrients.
Aim for 7—10 servings every day. Read More Whole grain foods Whole grain foods have fibre, protein and vitamin B to help you to stay healthy and maintain a healthy weight.
Read more Proteins Protein is vital to your brain and heart, and it helps build muscle. Eat protein every day. Processed foods Eating fewer highly processed, also known as ultra-processed foods is one of the best things you can do to achieve a healthier diet. Sugar Sugar provides energy calories but has no nutritional value on its own Read more Salt Most of us consume two - three times the recommended amount, often without even realizing it Read more Fats You need a small amount of fat in your diet for healthy functioning.
Eating at home Prepare meals at home from scratch. Read more Grocery store basics Make healthier choices at the grocery store with a little advance planning. Read more Snacking Healthy snacks are an important part of a heart-healthy diet.
Read more Specific diets Some people choose to follow specific diets to further improve their health.
: Heart-healthy weight loss| The Best and Worst Diets for Heart Health | Victoria has been a part of the EatingWell. Nuclear stress test Numbness Nuts and your heart: Eating nuts for heart health Omega-3 in fish Omega-6 fatty acids Organ transplant in highly sensitized patients Pacemaker Pericardial effusion Polypill: Does it treat heart disease? Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Aim for 7—10 servings every day. Supplier Information. This diet includes foods that are low in salt, added sugar, alcohol, tropical oils, and processed foods , and rich in nonstarchy vegetables, fruits, whole grains, and legumes. Home News Here's how 10 popular diets scored for heart health. |
| Related Articles | Another tip is to add herbs and spices to meals to boost their flavor, instead of salt or heavy sauces. Keeping a food journal or having a diet buddy can also help people with motivation. It is important to recognize that not everyone has the same access to health-promoting foods. Factors such as income level and neighborhood amenities affect whether a person can easily purchase items such as fresh fruits and vegetables. These factors are also influenced by structural racism in the U. These are real and complex challenges. Changing them may involve actions such as policy changes and food access projects. Consider planning meals for the week, and prioritizing ingredients that are frozen or can be stored safely for longer periods of time. When eating restaurant meals or takeout, a person can aim for dietary choices that follow the cardiac diet. People may wish to avoid fried foods and sauces and dressings high in sugar, salt, and fat. They may also aim to limit their alcohol intake when dining out. Starting and sticking to the cardiac diet is a process. If a person is used to eating refined carbs and processed foods frequently, they may find it difficult to make larger dietary changes. Trying the tips above may help. Whole grains, vegetables, legumes, and oily fish are nutritious staple foods to include in the cardiac diet. People may wish to limit processed foods, sugar, salt, and saturated fats. It can be helpful for people to plan their diet and be mindful of their choices when dining out. Getting daily exercise and managing stress are also beneficial for heart health. Read this article in Spanish. The microbiome diet aims to promote good bacteria in the gut. Learn if it works, foods to eat, foods to avoid, and the pros and cons. There are many ways to improve cardiac health, and watching what we eat is one of the most important. Here, we provide details of 16 heart-healthy…. The macrobiotic diet focuses on whole grains, vegetables, and plant foods. Learn more. The Whole30 diet involves not eating grains, legumes, dairy, and specific other food groups for 30 days. It is safe to try for most people and may…. Researchers say gastric bypass surgery is more effective than gastric sleeve procedures in helping people go into remission from type 2 diabetes. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. What is the cardiac diet? Medically reviewed by Sade Meeks, MS, RD , Nutrition — By Louisa Richards — Updated on October 26, Overview Recommended diets Foods to eat Foods to limit Meal plan Tips Restaurant options Lifestyle tips Takeaway The cardiac diet aims to reduce the risk of cardiovascular disease. A note about sex and gender Sex and gender exist on spectrums. Was this helpful? What to know about the cardiac diet. Share on Pinterest Getty Images. What are some recommended cardiac diets? What can I eat on a cardiac diet? Foods to limit. Cardiac diet meal plan. Tips for sticking with the cardiac diet. Options at restaurants. Lifestyle tips for a healthy heart. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? How gastric bypass surgery can help with type 2 diabetes remission. Atlantic diet may help prevent metabolic syndrome. How exactly does a healthy lifestyle help prevent dementia? Related Coverage. What is the microbiome diet? Medically reviewed by Jillian Kubala, MS, RD. What are the best foods for heart health? The authors noted that research has also shown that although people who follow keto and paleo diets usually lose weight in the first six months of starting the diet, after one year, this benefit was the same as people who followed less restrictive diets that are easier to adopt for life. Risk factors for heart disease besides poor diet include being overweight or obese, smoking, physical inactivity, and having diabetes. While it is important to eat some fat — and good fats like the mono- and polyunsaturated kinds found in avocados are included in these diets — these eating plans also push eating high amounts of saturated fats and animal protein, which can lead to plaque buildup in the arteries, Ruthmann says. The Mediterranean way of eating, which emphasizes whole grains, lean meats, and lots of vegetables, has long been championed by the AHA as one of the best ways to eat to support heart health. If you're eating a healthy diet, exercising, and your blood pressure and blood sugar are under control, I think a glass of red wine a couple times a week is probably fine. Everything in moderation, of course. Regularly drinking alcohol also may thwart weight loss efforts. This diet includes foods that are low in salt, added sugar, alcohol, tropical oils, and processed foods , and rich in nonstarchy vegetables, fruits, whole grains, and legumes. Protein mostly comes from plant sources such as beans, nuts, or legumes, or from fish or seafood, lean meat, and low-fat or fat-free dairy products. All four eating patterns that scored in the highest tier — The DASH diet , Mediterranean diet, pescatarian eating fish but no other meat , and vegetarian diets that include eggs — allow people to eat a variety of foods, which is key to their benefit. Vegan and low-fat diets scored in the second tier because they can lack variety, which can make them hard to stick to and may cause nutrient deficiencies. Very low-fat and very low-carb diets both scored in the third tier, just before keto and paleo diets, because both restrict important foods the AHA guidelines recommend. Low-carb diets tell people to avoid fruits, whole grains, and legumes, which inadvertently leads to low fiber intake and could cause nutrient deficiencies. While low-fat diets avoid saturated animal fats that are bad for heart health, they can result in deficits in vitamin B , essential fatty acids, and protein, leading to anemia and muscle weakness, the evaluation stated. Health Conditions A-Z. Best Oils for Skin Complementary Approaches Emotional Wellness Fitness and Exercise Healthy Skin Online Therapy Reiki Healing Resilience Sleep Sexual Health Self Care Yoga Poses See All. 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| The 6 Best Diets for Heart Health | What are some recommended cardiac diets? Click here to learn more. Nutritionist Pro diet analysis computer program. Financial Services. Limit foods like pizza, burgers, and creamy sauces or gravy. and Melinda Smith, M. Similarly, balancing sugary and lower-fiber food—such as soft drinks and white bread—with unrefined whole grains—like whole wheat or multigrain bread, brown rice, bran cereal, and oatmeal—can be beneficial for your heart. |
Looking Managing DKA at home Home Care Assistance? Heart-hralthy for your local office. How Heart-healyhy you los, Garlic in pasta dishes, and share heart-healthy meals with your loved ones? Certain foods are better llss your heart than others. Salmon and other fatty fish such as sardines are heart-healthy superstars. They contain omega-3 fatty acids shown in studies to lower the risk of arrhythmia irregular heartbeat and atherosclerosis plaque build-up in the arteries as well as decreased triglycerides. Oatmeal is another heart-healthy winner — it is high in soluble fiber which can lower cholesterol.
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