Table of Contents
INTRODUCTION
The American Heart Association has provided for us a guideline for a diet that will maintain a healthy heart . More importantly , they ranked diets based on their alignment with the AHA guidelines. In this post , we will discuss the 3 heart -healthy diets , so pay close attention to this post
GUIDELINES FOR A HEART-HEALTHY DIET
In 2021, the American Heart Association provided 10 guidelines for a heart-healthy diet . Some of these guidelines includes the following: below
- Include a wide variety of fruits and vegetables in your diet.
- Include whole grains in your diet instead of refined grains.
- Include healthy sources of protein, such as plant proteins, fish, lean-cut poultry, and low-fat dairy.
- Do not use salt or use smaller amounts of salt.
- Limit alcohol intake.
- Avoid foods and drinks with added sugars.
- Eat minimally processed foods instead of ultra-processed foods.
DIETS THAT SUPPORT HEART HEALTH
Here we discuss the top three heart-healthy diets:
DASH DIET
DASH is an acronym for dietary approach to stop hypertension and is the most aligned with the AHA guidelines. The overall aim of this diet is to include nutrients that lower blood pressure and avoid food that increase blood pressure
This Nordic/Baltic style diet has an emphasis on food items such as vegetables , fruits , whole grains , legumes , nuts and seeds, and low-fat dairy
VEGETARIAN DIET
This can be of three subtypes :pescetarian, ovo-lacto, and vegan. A pescetarian diet means people consume fish but no other animal protein sources such as poultry or meat. The pescetarian diet also includes eggs and dairy. In an ovo-lacto vegetarian diet pattern, people eat eggs and dairy but avoid fish or any animal proteins. In a vegan diet pattern, all animal protein, including eggs and dairy, is avoided.
MEDITERRANEAN DIET
This diet includes foods such as vegetables, fruits, whole grains, legumes, nuts and seeds, poultry, fish, fatty seafood, extra-virgin olive oil, and red wine. A distinguishing feature of this diet is that it allows low to moderate amounts of alcohol.People following this dietary pattern avoid dairy, meat, sugar-sweetened beverages, commercial baked goods, sweets, and pastries.
CHALLENGES
Vegetables, fruits, and whole grains are often expensive, and families may not be able to afford to have a heart-healthy diet. It is crucial to realize that the consequences of not having a heart-healthy diet. Doctors and nutritionists can suggest low-cost, affordable alternatives such as frozen produce or no-sodium canned produce.
CONCLUSION
You can prevent heart disease by simply adopting a healthy diet . With the ranking system for dietary patterns, the AHA has made it easier to determine whether your current diet meets its guidelines. The DASH diet, vegetarian (pescetarian) diet, and Mediterranean diet are closely aligned with the AHA guidelines. If you need to switch to a healthier diet, talk to your doctor or nutritionist before making any changes.
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