Cardiovascular diseases (CVDs) are growing among the youth like never before. Close to 18 million people on average have died due to CVDs in the last few years, representing 33% of all global deaths. Of these, 85% were due to heart attack and stroke. If we look at India, according to WHO, 27% of deaths are caused by CVDs.
As we observe World Heart Day, here are top 5 diet plans that may help improve heart health and general wellbeing.
Plant-Based Diet
Eat minimally processed and packaged food as far as practicable. Food derived from plants, like fruits, green or leafy vegetables, whole grains, legumes, nuts, and seeds have proven benefits for heart health.
Major ingredients
- Fruits and Vegetables: Eating more fruits and vegetables ensure you are getting enough antioxidants, vitamins, and minerals.
- Whole Grains: It is advisable to eat whole grain bread, cereals, and rice to boost fibre and nutrient intake.
- Legumes: For protein and fibre, including a range of beans, lentils, peas, and peanuts prove beneficial.
- Nuts and Seeds: Nuts and seeds such as flaxseeds, walnuts, and almonds fulfil our need for fat and protein in right amount.
- Moderate animal products: It is better to reduce or do away with meat, chicken, fish, eggs, and dairy products from your meal.
Benefits
- Chronic disease risk at bay: Plant-based diets are associated with lower risks of heart disease, type 2 diabetes, and certain types of cancer.
- Weight management: The high fiber and nutrient content of plant-based foods can aid in weight management.
- Better gut health: The abundance of fiber and prebiotics in plant-based diets supports a healthy gut microbiome.
Mediterranean Diet
The Mediterranean diet is a also predominantly a plant-based eating pattern that has been influenced by the traditional cuisines from countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This diet keeps the heart healthy and may reduce the risks of diabetes and obesity.
Main dishes
- Right fat intake: The main fat source in the Mediterranean diet is olive oil, which is high in monounsaturated fats that are good for your heart.
- Fish and seafood: Due to their high omega-3 fatty acid content, which is good for heart health, fatty fish, like salmon, sardines, and mackerel are encouraged at least twice a week.
- Wine: Usually enjoyed with meals, red wine should be drunk in moderation (one glass per day for women and up to two for men).
Benefits
- Weight loss: This type of a diet regime can help with weight loss or maintenance of right weight by promoting satiety through high fiber content.
- Mental health: Some studies suggest a link between the Mediterranean diet and reduced depression rates due to its nutrient-rich profile.
- Enhanced longevity: Populations that adhere to this kind of diet often exhibit longer lifespans that is attributed to their overall healthy lifestyle choices like the right food pattern.
Also Read: World Lung Day: Here are some ways to maintain healthy lungs
DASH Diet (Dietary Approaches to Stop Hypertension)
DASH diet is an eating plan designed to lower blood pressure and improve overall cardiovascular health. It emphasises the right intake of nutrient-dense foods while limiting sodium, saturated fat, and added sugars.
Major food
- Lean proteins: Lean cuts of meat, poultry, fish, beans, lentils, and nuts are also beneficial.
- Low-fat dairy: Consume 2-3 servings of low-fat or non-fat dairy products like milk, yogurt, and cheese.
- Sodium: Limit sodium to 2,300 mg per day or less, gradually reducing to 1,500 mg for optimal benefits.
Benefits
- Blood pressure: DASH diet is highly effective in reducing both systolic and diastolic blood pressure.
- Heart health: By lowering blood pressure and cholesterol levels, it reduces the risk of heart disease and stroke.
- Diabetes management: The emphasis on whole foods and limited added sugars can help control blood sugar levels.
Also Read: Is Keto Diet Harmful? Know What New Study Says
TLC (Therapeutic Lifestyle Changes)
The TLC diet is a diet regime that targets lowering cholesterol levels and reducing the risk of heart disease. It combines dietary modifications, physical activity, and weight management strategies.
Main food
- Cholesterol: Consume less than 200 mg of cholesterol per day.
- Soluble Fiber: Aim to increase the quantity of soluble fibre in diet. Have at 10-25 grams of soluble fibre daily from food like oats, beans, and citrus fruits.
- Physical Activity: Engage in at least 30 minutes of moderate-intensity exercise most days of the week.
Benefits
- Lowers LDL (Bad) cholesterol: The TLC diet effectively reduces LDL cholesterol levels.
- Lowers CVD risk: By lowering cholesterol and blood pressure, it decreases the risk of heart attack and stroke.
- Weight Loss: The emphasis on portion control and regular exercise can aid in achieving and maintaining a healthy weight.
Nordic diet
Inspired by the traditional cuisine of Nordic countries like Denmark, Sweden, Norway, Finland, and Iceland, the Nordic diet has gained popularity for its potential health benefits, especially for heart health.
Major food
- Berries: Blueberries, raspberries, and cranberries are abundant in antioxidants.
- Fish: Salmon, mackerel, and herring are rich in omega-3 fatty acids.
- Root vegetables: Potatoes, carrots, and beets provide essential nutrients and fiber.
- Rapeseed oil: A good source of healthy fats.
Benefits
- Immune system: The adequate intake of antioxidants and vitamins in berries can help strengthen the immune system.
- Reduced CVD risk: The high intake of omega-3 fatty acids, fibre, and antioxidants can help lower blood pressure and cholesterol levels.
- Blood sugar control: The focus on whole grains and fibre can help regulate blood sugar levels.
- Having heart: Healthy diet lowers your risk of CVDs and improves your overall wellbeing. Whether you emphasise on sodium reduction, or the nutrient-dense plant-based food, or cholesterol management, each kind of diet has its benefits if taken in the right amount.
Finally, the greatest diet is one that can be followed for an extended period. Focus on complete, nutrient-dense foods to take proactive measures towards a healthier heart. Speak with a healthcare practitioner for personalised advice based on your specific needs and health objectives. Adopt these dietary modifications at the earliest so that you have a long and bright futur
