Several diets have been shown to promote heart health.
Heart disease is the leading cause of death worldwide (1).
In addition to lifestyle
factors such as regular exercise and not smoking, diet is one of the best ways
to protect the heart. this is because inflammation, blood pressure,
cholesterol, and other heart disease risk factors can be influenced by diet (2, 3, 4, 5, 6, 7).
In particular, diets
high in fiber, healthy fats, and antioxidants have been shown to help support
heart health — while heavy intakes of added sugars and processed meats have
been linked to an increased risk of heart disease. （5, 6, 7）。
While many diets claim
to support heart health, it is important to choose a diet that is supported by
scientific evidence and is easy to maintain over the long term.
Here are the 6 best
diets for heart health benefits.
1. Mediterranean diet
The Mediterranean diet
is based on the traditional dietary patterns of people living in Greece and
southern Italy in the 1960s (7, 8).
In general, diets
emphasize whole, minimally processed foods, including whole grains, nuts,
seeds, fruits, vegetables, legumes, fish, and extra virgin olive oil. It also
includes the right amount of poultry, eggs, low-fat dairy products, and red
wine (9).
In addition, it limits
or eliminates added sugars, refined carbohydrates, highly processed snacks, and
red and processed meats.
Many studies have linked
the Mediterranean diet to a lower risk of heart disease and heart disease risk
factors such as high cholesterol and triglyceride levels, obesity, type 2
diabetes, and high blood pressure. （8, 9, 10, 11, 12, 13）。
A review of 11 studies
found that following a Mediterranean diet plan reduced the overall risk of
heart disease morbidity and mortality by 40% (12).
The benefits of this
diet to the heart are thought to be primarily due to its emphasis on whole,
minimally processed plant foods and healthy fats. （6, 9, 14）。
For example, extra
virgin olive oil is rich in monounsaturated fats and compounds with potent
antioxidant and anti-inflammatory properties (15, 16).
A review of 32 studies
suggested that consuming more of this oil than other monounsaturated fats was
associated with a significant reduction in the risk of all-cause mortality,
heart disease, and stroke. （17）。
Other factors, such as
exercising and reducing your intake of added sugars, may also contribute to the
beneficial effects of the diet.
2. Dash diet
DASH stands for Dietary
Approach to Stopping High Blood Pressure and is designed to help prevent and
treat high blood pressure or hypertension. In turn, it reduces your risk of
heart disease (18).
Like the Mediterranean
diet, the dash diet does not require a strict food list.
instead, it recommends a
specific number of food groups based on your calorie needs, with a focus on
whole grains, fruits, vegetables, low-fat dairy products, and lean meats, while
limiting red meats, refined grains, and added sugars. （6, 18）。
In addition, it
recommends that you limit your sodium intake to 1 teaspoon (2,300 mg) per day —
while the low-salt version encourages no more than 3/4 teaspoon (1,500 mg) per
day.
For patients with high
blood pressure, reducing sodium intake has been shown to significantly lower
blood pressure, especially when combined with the DASH diet (19, 20, 21, 22).
However, studies have
shown that this effect is less pronounced in people with normal blood pressure (19, 20, 22).
Diets that emphasize
high-fiber foods, such as whole grains and vegetables, and eliminating added
sugars and saturated fats may also contribute to their effects on heart health.
（5, 23, 24）。
In fact, studies have
shown that the DASH diet may reduce heart disease risk factors such as blood
pressure, obesity, waist circumference, cholesterol levels, and insulin
resistance. （25, 26, 27）。
The overall review of 7
reviews linked the DASH diet to a 20% lower risk of heart disease, a 19% lower
risk of stroke, and an 18% lower risk of type 2 diabetes. （28）。
3. Vegetarian and vegan
Vegan and
vegetarian
Instead,
these diets emphasize fruits, vegetables, legumes, lentils, soy products, whole
grains, nuts, seeds, and vegetable oils and fats.
This high proportion of
plant-based foods brings multiple health benefits to vegan and vegetarian
diets. For example, these diets are often rich in fiber, antioxidants, and
anti-inflammatory compounds, all of which contribute to heart health. （29, 30, 31）。
In addition, regular
consumption of whole soy products such as tofu is good for the heart. In a
review of 46 studies, soy protein intake was found to significantly reduce LDL
(bad) and total cholesterol levels (32).
In addition, an
observational study involving more than 200,000 people linked regular intake of
tofu and isoflavones (antioxidants in soybeans) to a modest reduction in heart
disease risk. （33）。
Several other reviews
found that vegetarian and vegan diets can significantly improve heart disease
risk factors, including high cholesterol and blood pressure levels, overweight
and obesity, and uncontrolled blood sugar levels. （34, 35, 36, 37, 38）。
Of course, diet quality
is still important. Vegan or vegetarian diets high in added sugar, refined
grains, and highly processed foods do not provide the same heart health
benefits as highly whole, low-processed plant foods (43).
4. Flexible diet
The flex diet, founded
by dietitian Dawn Jackson Blatner, is a dietary model that focuses on
plant-based foods but allows for moderate intake of meat, fish, dairy products,
and other animal products. It encourages you to get most of your protein from
plant foods.
There are no fixed rules
about how much or how often you should eat animal products, so it depends on
your preferences.
We encourage you to eat
more whole, minimally processed foods and limit or avoid added sugar, refined
grains, processed meats, and other highly processed foods.
While the changes
allowed by this diet make it difficult to study, observational studies have
linked higher plant-based diet adherence to a lower risk of heart disease. （40, 41, 42）。
in addition,
dietary-encouraged fruits, vegetables, whole grains, and legumes were
associated with improvements in heart disease risk factors (23, 43, 44, 45, 46).
A resilient diet may be
a more realistic option than a strict vegan or vegetarian diet for those who
want the heart benefits of a plant-based diet without giving up meat and other
animal products.
5. TLC diet
The therapeutic
lifestyle change (TLC) diet was developed by the national institutes of health
(NIH) to help reduce the risk of heart disease and stroke.
It includes dietary and
lifestyle recommendations to promote optimal cholesterol levels and a healthy
weight, for example (47):
- do
at least 30 minutes of moderate-intensity exercise each day
- the goal is to
get 25-35% of your daily calories from fat
- limit saturated
fat to no more than 7% of daily calories
- limit dietary
cholesterol to no more than 200 mg per day
- eat 10-25 grams
of soluble fiber daily
- eat at least 2
grams of plant sterols or sterols per day
- consume only
enough calories per day to maintain a healthy weight
Although research is
limited, several studies have shown that diet can lower LDL (bad) cholesterol
levels. In particular, an earlier 32-day study of 36 adults found that the TLC
diet reduced this measure by 11% (48, 49, 50).
This diet is thought to
work by increasing the intake of soluble fiber, which is found in foods such as
oat bran, nuts, seeds, legumes, lentils, and several fruits and vegetables.
High overall fiber
intake is associated with a reduced risk of heart disease, particularly soluble
fiber, which has been shown to lower total cholesterol and LDL (bad)
cholesterol levels. （30, 51, 52, 53）。
The TLC diet also
recommends daily intake of plant sterols or sterols, which are naturally
occurring compounds in foods such as fruits, vegetables, whole grains, legumes,
nuts, and seeds.
Studies have shown that
consuming 2 grams of plant sterols or sterols per day, as recommended by diet,
may help reduce LDL (bad) cholesterol levels by 8-10% (54).
The final advantage of
the TLC diet is that it recommends at least 30 minutes of moderate exercise per
day.
Studies have shown that
regular exercise is important for maintaining heart health and preventing
disease. In fact, one review estimates that physical inactivity may account for
6% of heart disease cases globally (55, 56).
6. low-carb diet
Not
only will a low-carb diet limit your carbohydrate intake, but also the amount
of protein and/or fat is also typically higher than in a typical western diet. They
tend to restrict bread, cereals, pasta, potatoes, and foods like sugary snacks
and drinks.
Depending
on the specific diet, carbohydrates may be limited to 10-40% of calories per
day (57, 58).
Studies
have shown that a low-carb diet can promote heart health by reducing certain
heart disease risk factors, including being overweight, obese, high
triglycerides, and blood pressure levels, while increasing HDL (good) cholesterol.
（57, 59, 60, 61）。
While one review found
an increase in LDL (bad) cholesterol, it also showed an increase in HDL (good)
cholesterol, suggesting that a low-carb diet may help maintain a favorable
LDL-to-HDL ratio. （60）。
While
these results are promising, longer-term studies are needed.
In
addition, not all low-carb diets are good for heart health. Some observational
studies have noted that people who follow these diets have an increased risk of
heart disease and related death (62, 63).
However,
one study suggested that diet quality was associated with low-carbohydrate
diets rich in plant protein and fat, reducing the risk of death from heart
disease and all causes — while those rich in animal protein and fat were
associated with an increased risk. （63）。
How to
choose a heart-healthy diet
When choosing a
heart-healthy diet, consider factors such as nutritional quality, scientific
evidence, how easy it is to follow, and whether you can sustain it over the
long term.
While
more research is needed on the role of individual nutrients, studies have shown
that whole-food diets, especially plant-based foods, are beneficial for heart
health. （5, 6, 7）。
Therefore, a healthy
diet allows the consumption of a variety of whole foods and is low in added
sugars and processed fats. Current research suggests that what matters most to
heart health is the type of fat — not the amount – (64, 65, 66).
For
example, monounsaturated fats and polyunsaturated fats may contribute to heart
health, while Trans fats have been shown to increase LDL (bad) cholesterol,
lower HDL (good) cholesterol, and exacerbate inflammation. （64）。
Studies of saturated
fats are inconclusive, but the U.S. Department of Agriculture (USDA) recommends
limiting your intake to no more than 10% of your daily calories (64, 67, 68).
Because heart disease
prevention involves multiple lifestyle factors, choosing a program that
promotes a healthy weight and regular physical activity may help.
Finally, before starting
any diet, consult your healthcare provider to make sure it is the right choice
to meet your needs.
Conclusion
Several diets have been
shown to promote heart health.
Despite the differences,
these dietary patterns all emphasize complete, minimally processed foods and
limit processed foods, especially those high in added sugar and saturated fats.
Of course, diet is only
part of the equation.
To support your heart
health, it's also important to exercise regularly, quit smoking, and find ways
to reduce stress levels (69).