The 3 Best Diets for Heart Health
The heart beats about 2.5 billion times over the average lifetime, pushing millions of gallons of blood to every part of the body. This steady flow carries with it oxygen, fuel, hormones, other compounds, and a host of essential cells. It also whisks away the waste products of metabolism. When the #heart stops, essential functions fail, some almost instantly. If the heart fully stops, we will die. Well that the fact.
The risk factors for cardiovascular disease such as poor diet, lack of exercise, smoking, genetics and more. Many studies showed that following a healthy diet and a healthy lifestyle, especially when started at a young age, goes a long way to preventing cardiovascular disease. Prevention is better than cure, so it is time to care more about our heart. The diets mentioned below are known best to protect our hearts.
The Mediterranean Diets
Mediterranean-style diets emphasize healthy fats and healthy carbs. The MedDiet is characterized by its relatively high fat intake from olive oil, which makes it palatable yet low in saturated fat and high in nutrients and dietary fiber. TheMedDiet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often. It’s a diet that’s rich in antioxidant compounds and bioactive elements with anti-inflammatory effects, and it has a low glycemic index.
People living in Mediterranean countries have a lower-than-expected rate of heart disease. Not only through diet but the traditional lifestyle in the region also includes lots of physical activity, regular meal patterns, wine, and good social support.
DASH Diets
Dash Diet was designed to stop Hypertension. Following a diet designed to lower your blood pressure may also reduce your chance of having a stroke, according to a study in the April issue of the journal Stroke. The diet, which emphasizes foods rich in protein, fiber, potassium, magnesium, and calcium (fruits and vegetables, beans, nuts, whole grains, and low-fat dairy), has been shown to be effective in lowering elevated blood pressure. DASH diet also a plant-focused diet and limit red meat, sodium(salt), sweets, added sugars and sugar-containing beverages.
In addition to lowering blood pressure, the DASH diet may also help prevent stroke by discouraging the buildup of fatty plaque inside arteries, credit to the diet's low levels of saturated fat and cholesterol coupled with high levels of antioxidants from plant-based foods.
Vegetarian Diet
Vegetarian diets that include only raw fruits and vegetables can lead to nutrient deficiencies. Without meat or dairy, you may run the risk of not getting enough protein, calcium or vitamin B12. Therefore, you really need to learn and understand the diet to get all the required nutrients.
With all the diets, you’ll need to assess your eating style and determine which fits in best with your lifestyle and personal beliefs. The best diet for you is a diet that works for you and sustainable. Do not stress yourself just because you have to follow a specific diet. The key point from all the mentioned diet is to focused on plant-based foods and real foods. Read the article about how to get started with a plant-based diet with the link below.
8 ways to get started with a plant-based diet
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