Nutrition is the best way to a healthy heart. It can be confusing knowing what you should and shouldn’t eat. You need the best diets for your heart.
Why You Should Be Concerned About Your Heart
Heart disease is the leading cause of death. In fact, it is estimated that one person dies from cardiovascular disease every 36 seconds. The good news is that you can reduce the likelihood of you experiencing heart disease by looking after your heart.
This involves exercising regularly, monitoring your cholesterol, reducing stress, and, perhaps most importantly, choosing a heart-healthy diet.
The Benefits Of A Healthy Diet
Healthy diets help you to maintain normal blood pressure. As high blood pressure is a significant factor in heart disease this is a good starting point. Choosing to eat a diet high in omega-3 fatty acids also means less risk of plaque building up in your arteries.
Plaque build-up causes blockages in your arteries, cutting the supply of blood to vital organs, including the brain and heart. This increases the strain on your heart and can cause heart failure or strokes.
Foods that are generally considered good for heart health include:
- Salmon & other fatty fish
- Potatoes & tomatoes
- Green tea
- Dark chocolate (minimum 60% cocoa)
The Best Diets For Your Heart
There are several diets you should be trying to promote a healthy heart. They are all natural-based and effective, you are certain to be able to find one that you like.
The DASH diet, or Dietary Approaches to Stop Hypertension, is designed to reduce your blood pressure and help you enjoy better health.
This diet focuses on foods high in potassium, calcium, protein, and fiber. The good news is that the diet utilizes foods that you know are healthy. All you have to do is choose to eat them instead of the less healthy, processed options.
This includes whole foods, fruits, lean protein, vegetables, and low-fat dairy. The DASH diet encourages you to avoid full-fat dairy products, foods and drinks with added sugar, and fatty red meats.
The Mediterranean diet is named after the foods that people living in the Mediterranean commonly eat. Research shows that people living in this area live longer and healthier lives than most other places in the world.
The diet focuses on the foods that are naturally prevalent in this area. That means plenty of fish and seafood, chicken, eggs, and even cheese. You will also find nuts, beans, legumes, and whole grains are commonly on the menu. Of course, everything is cooked in olive oil which is known to be the healthiest of all the oils.
The TLC diet is also known as the Therapeutic Lifestyle Changes diet. This one is actually endorsed by the American Heart Association and has been shown to reduce the risk of heart disease.
The main aim of this diet is to reinforce the eating behavior that you know you should be doing. That means skipping high-fat foods, specifically full-fat dairy, fatty meats, and fried food.
Instead, you should be choosing fruits, vegetables, whole grains, fish, and low-fat dairy products. It should be noted that this diet is the most time-consuming as you will need to count calories.
This list is not exhaustive. But, you will notice that the best diets for your heart are all based on the same principles. It is time to ditch the processed foods that are high in added sugars and salt. You should focus on natural products and eat out a little less.
It won’t just be your heart that benefits. You are likely to notice a difference in your waistline and this will help to boost your energy levels. The right heart-friendly diet can transform your life.