February is American Heart Month, when everyone can focus on cardiovascular health. Heart disease remains the leading killer of American men and women. Scientists continue to research which factors are most impactful in reducing the likelihood of having a heart attack, stroke, or other forms of heart disease. While some risk is impacted by genetics, a fair amount is also controlled by lifestyle choices.
One of the key elements of a heart-healthy lifestyle revolves around what you eat. A diet that supports your heart is a flexible roadmap that encourages eating more food that’s good for the heart, yet fewer foods linked to cardiovascular disease. Eating for better heart health is not about counting calories, but it has to do with portion control and maintaining a healthy body weight. To support your heart health, it is also essential to refrain from smoking, exercise regularly, and find ways to reduce your stress levels.
What diet is best for the heart? You need a healthy lifestyle you can sustain for life. The best heart-healthy eating plan is the one you will follow. Follow a program that speaks to your food personality and the types of foods that you and your family enjoy. You might be surprised to learn there is no one best heart-healthy diet. Many diets share the same key ingredients, like fruits, vegetables, whole grains, lean protein, and healthy fats, but they are certainly not all the same. Several plans have been shown to boost heart health, especially:
- The DASH diet
- The Mediterranean diet
- Vegan and vegetarian diets
The National Heart, Lung, and Blood Institute specifically designed the DASH (Dietary Approaches to Stop Hypertension) diet to help prevent and treat hypertension or high blood pressure. This, in turn, helps reduce your risk of heart disease. The DASH diet recommends specific amounts of food based on your calorie needs. It focuses on whole grains, fruits, vegetables, low-fat dairy, refined grains, added sugars, and lean meats but limits red meat. Additionally, it recommends limiting your sodium intake to 1 teaspoon (2,300 mg) per day. If on a lower salt version, eating no more than 3/4 teaspoon (1,500 mg) per day is encouraged.
Typical daily meals on the DASH Diet: Breakfast – yogurt with fruit and nuts. Lunch – turkey and roasted vegetable sandwich on whole-wheat bread. Dinner – fish with vegetables and brown rice. Snack – vegetables with hummus or guacamole.
The Mediterranean Diet includes traditional foods from countries surrounding the Mediterranean Sea. The diet generally emphasizes whole, minimally processed foods. These foods include nuts, whole grains, seeds, fruits, legumes, fish, vegetables, and extra virgin olive oil. Some people also include moderate amounts of poultry, eggs, low-fat dairy, and red wine. This diet also limits or eliminates refined carbs, added sugars, highly processed snacks, and red and processed meats.
Typical daily meals on the Mediterranean Diet: Breakfast – vegetable omelet. Lunch – quinoa salad with chickpeas and vegetables. Dinner – whole-grain pasta with seafood, vegetables, and a glass of red wine. Snack – grapes with a few nuts.
Vegan and vegetarian diets eliminate all meat, including fish, poultry, and red meat. While vegetarians include other sources of animal products, like eggs and dairy, vegans avoid all animal-derived ingredients, including honey, dairy, and eggs. Instead, these diets emphasize fruits, vegetables, beans, lentils, soy products, whole grains, nuts, seeds, and plant-based oils and fats. Vegan or vegetarian diets high in added sugars, refined grains, and heavily processed foods do not offer the same heart health benefits as those high in whole, minimally processed plant foods.
Typical daily meals on the vegan diet: Breakfast – sprouted grain toast with peanut butter and banana. Lunch – vegan minestrone soup. Dinner – brown rice and bean burrito bowl with a green salad. Snack – trail mix.
A healthy diet and lifestyle are essential to preventing and managing cardiovascular disease. When choosing a heart-healthy diet, consider factors like scientific evidence, nutrition quality, how easy it is to follow, and whether you can sustain it long term. Then, eat your way to a healthier heart. Finally, before starting any diet, please consult your healthcare provider to ensure it is the right option for your needs.
Written by Vicki Hayman, MS, University of Wyoming Extension Community Vitality and Health Educator
Sources:
- www.eatingwell.com
- www.healthline.com
- www.healthstandnutrition.com
- www.heart.org
- www.nhlbi.nih.gov