Mediterranean Diet: Studies have shown that the Mediterranean diet can lower your LDL and reduce the risk of cardiovascular disease. It may also lower your risk for cancer, Parkinson's disease and Alzheimer's disease. The American Heart Association recommends the Mediterranean Diet.
This diet also encourages daily exercise and social activity, especially when sharing meals with others.
The traditional cooking style of the countries around the Mediterranean sea is a focus of this diet. It is recognized by the
Products used include:
- Extra virgin olive oil instead of butter or other fats
- Herbs to season foods and avoiding excess salt
- Legumes
- Small handful of nuts daily (avoid sweetened or salted nuts)
- Fresh fruits and vegetables
- Whole grains
- Low fat dairy, low-fat Greek or plain yogurt
- Fish and poultry as "heart-healthy" options at least twice a week, and limiting red meat to only a few times per month or less. Choose fatty fish such as mackerel, herring, sardines, albacore tuna, salmon and lake trout which are rich in omega-3 fatty acids. Grill or bake rather than fry.
- Daily exercise
- A small glass of red wine (5 ounces for women, 10 ounces for men). This is optional. If you don't drink, do not start for health benefits, as drinking is not without risks.
DASH Diet: Research shows that the DASH diet lowers high blood pressure and improves levels of cholesterol. Limiting your salt intake is important for blood pressure control and overall heart health. Exercising daily and not smoking are other important tools. The American Heart Association also recommends the the DASH diet.
- DASH diet centers around eating vegetables, fruits and whole grains.
- Include fish, lean poultry, beans, and a small handful of tree nuts such as walnuts, almonds, pistachios, cashews, or pecans. All nuts are high in calories, so eat small amounts.
- Select unsaturated vegetable oils, like canola or olive oil. Use olive oil as a substitute for butter when possible.
- Low-fat or fat-free dairy products are preferred. Avoid saturated fat, such as what you might find in fatty meats, dairy products like cheese and milk, and tropical oils like palm and coconut oils.
- Limit baked goods that are high is sugar and saturated fats.
- Drink plenty of fresh water instead of sugar-sweetened beverages or colas.
Therapeutic Lifestyle Changes (TLC) Diet: Another eating plan is the Therapeutic Lifestyle Changes diet to lower your risk for heart disease. This diet is also combined with lifestyle changes like weight loss and exercise.
The TLC Diet was created by the National Institute of Health’s (NIH) National Cholesterol Education Program (NCEP). TLC diet is low in saturated fat, trans fat, and dietary cholesterol, and promotes increased physical activity and ways to manage weight for people whose cholesterol level is above their goal. The TLC guide includes helpful lists and charts, sample menus, a 10-year coronary heart disease risk calculator.
In this diet you have to meet certain numbers:
- Less than 7% of your daily calories should come from saturated fat. Daily fat consumption (saturated fat + other fats like polyunsaturated and monounsaturated) should not exceed 35%. Work with your doctor to meet these goals.
- Limit dietary cholesterol intake to 200 mg per day. It is suggested to eat no more than 2 egg yolks per week.
Plant sterols, stanols and soluble fiber are also recommended for further LDL lowering. In addition, 30 minutes of moderately intense exercise, such as brisk walking, is recommended on most (preferably all) days of the week.
Other recommended diets for heart health include vegetarian and vegan diets, which focus on fruits, vegetables, beans and lentils, nuts and seeds, whole grains, and elimination of all meat (red meat, poultry and seafood).
Vegetarians may still incorporate some dairy and eggs to their diets, but vegans do not. Vegan diets exclude meat, poultry, fish, eggs and dairy products and any foods that contain these products. A flexitarian diet is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.
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