Heart disease is the leading cause of death globally. Over an average lifetime, the heart beats about 2.5 billion times, pumping blood throughout the body and removing metabolic waste. Factors such as poor diet, lack of exercise, genetics, smoking, and infections can lead to heart failure, impacting essential bodily functions. Therefore, maintaining a healthy heart is crucial as we age.
Here are three popular diets that can help support heart health:
1. The Mediterranean diet. Inspired by the eating habits of Mediterranean countries, this diet emphasizes plant-based foods like vegetables, legumes, fruits, nuts, and seeds. It also includes moderate amounts of seafood, fish, poultry, cheese, eggs, and yogurt. Studies have shown that Mediterranean countries experience fewer cardiovascular issues compared to those in the United States.
2. The Therapeutic Lifestyle Changes (TLC) diet. Designed to reduce the risk of heart disease and stroke, the TLC diet focuses on achieving optimal cholesterol levels. It recommends limiting saturated fats to less than 7% of daily calories and dietary cholesterol to under 200 mg per day. This diet shares similarities with the Mediterranean diet but also includes skinless meats.
3. The Dietary Approaches to Stop Hypertension (DASH) diet. Created to manage or prevent hypertension (high blood pressure), the DASH diet includes foods rich in calcium, potassium, and protein. It advises consuming less than 1 teaspoon of sodium per day and recommends 6-8 servings of grains, 4-5 servings of vegetables, 4-5 servings of fruit, 2-3 servings of low-fat or fat-free dairy products, up to six 1-ounce servings of lean meats, fish, or poultry, and 2-3 servings of fats and oils daily. Additionally, it suggests 4-5 servings of nuts, legumes, and seeds, and limiting sweet or added sugars to 5 servings or fewer per week.
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This article is not intended to be a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
