What Is a Heart Healthy Diet?

A heart-healthy diet, also known as a cardiac diet or the Mediterranean diet, focuses on consuming foods that promote cardiovascular health and help reduce the risk of developing heart disease, including coronary artery disease. It emphasizes a balance of nutritious foods while limiting unhealthy fats, sodium, and added sugars.

Eating a heart-healthy diet

If you are concerned about or have heart disease, an easy first step is to begin eating a heart-healthy diet. According to the American Heart Association, a healthy diet and lifestyle are essential tools to prevent cardiovascular disease.

• Eat plenty of fruits and vegetables: These should make up a significant portion of your diet. Aim for a variety of colorful fruits and vegetables, as they provide essential vitamins, minerals, fiber, and antioxidants.

• Choose whole grains: Opt for whole grain products such as whole wheat bread, brown rice, whole grain cereals, and whole wheat pasta. They are higher in fiber and have more nutrients compared to refined grains.

• Include lean protein sources: Choose lean meats like skinless poultry, fish (such as salmon, mackerel, and tuna), and legumes (beans, lentils, chickpeas) as sources of protein. These options are lower in saturated fat compared to red meats.

• Incorporate healthy fats: Replace saturated and trans fats with healthier fats like monounsaturated fats (found in olive oil, avocados, and nuts) and polyunsaturated fats (found in fatty fish, walnuts, and flaxseeds). These fats can help reduce bad cholesterol levels.

• Limit unhealthy fats: Minimize saturated fats found in fatty meats, full-fat dairy products, butter, and other high-fat foods. Avoid trans fats found in many processed and packaged foods.

• Reduce sodium intake: Limit the amount of salt you consume. Opt for fresh herbs and spices to season your food instead of relying on salt. Avoid processed and packaged foods that are often high in sodium.

• Control portion sizes: Be mindful of portion sizes to avoid overeating. Use smaller plates and bowls to help with portion control.

• Minimize added sugars: Limit foods and beverages high in added sugars, such as sugary drinks, sweets, and desserts. Choose natural sources of sweetness like fruits.

• Stay hydrated: Drink plenty of water throughout the day. Limit sugary drinks and excessive caffeine.

• Limit alcohol consumption: If you drink alcohol, do so in moderation. This means up to one drink per day for women and up to two drinks per day for men.

Key diets

Several different diets have been shown to be beneficial for heart health. Here are some of the notable ones:

1. Mediterranean Diet: The Mediterranean diet is well-known for its heart-protective benefits. It emphasizes whole, minimally processed foods such as fruits, vegetables, legumes, whole grains, fish, and healthy fats like olive oil and nuts. It includes moderate consumption of poultry, eggs, and dairy, while red meat and sweets are limited.

2. DASH Diet: DASH stands for Dietary Approaches to Stop Hypertension. This eating plan focuses on reducing high blood pressure, which is a significant risk factor for heart disease. The DASH diet emphasizes fruits, vegetables, whole grains, lean proteins (such as poultry, fish, and legumes), low-fat dairy products, and limited amounts of saturated fat, sodium, and added sugars.

3. Plant-Based Diets: Plant-based diets, such as vegetarian or vegan diets, have shown benefits for heart health. These diets emphasize plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds, while minimizing or excluding animal products. Plant-based diets tend to be low in saturated fat and cholesterol and rich in fiber, antioxidants, and other heart-healthy nutrients.

4. Portfolio Diet: The Portfolio diet combines various cholesterol-lowering foods to improve heart health. It includes plant sterols (found in foods like nuts and seeds), soluble fiber (found in oats, barley, legumes), soy protein (found in tofu, edamame, soy milk), and specific plant foods like vegetables, fruits, and almonds.

5. TLC Diet: TLC stands for Therapeutic Lifestyle Changes. It is a diet recommended by the American Heart Association to lower cholesterol levels. The TLC diet emphasizes reducing saturated fat, dietary cholesterol, and trans fats while focusing on fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.

6. Nordic Diet: The Nordic diet is based on the traditional eating patterns of Scandinavian countries. It focuses on locally sourced, seasonal foods such as fish, root vegetables, berries, whole grains, legumes, and rapeseed oil. It limits processed foods, red meats, and added sugars.

Remember, the specific diet that works best for you may depend on your individual health needs, preferences, and any underlying medical conditions. It’s important to consult with a healthcare professional or a registered dietitian to determine the most suitable diet plan for your heart health goals.