The tiny little thing to the left of your chest is a mighty sorcerer, it drives all the life inside you, yes, and you guessed it right! Heart it is.
In this article, we will be discussing the 6 best diets to prevent heart disease. You might have heard countless times “The Heart Wants What it Wants” but how to figure out what our heart wants? Don’t worry, we’ve got your back. We will reveal the secrets of a happy and healthy heart.
Preventing Heart Disease
Heart disease is a major concern for most of us. The cosmopolitan lifestyle has rendered us vulnerable to chronic disease. Cardiovascular disease is one of the leading causes of death in modern society. The world is developing at a very fast pace but global health is deteriorating at the same pace, and at such times it becomes important to take care of ourselves, lest the addiction to acquiring wealth become the cause of deteriorating health.
Prevention of Heart disease requires small steps in the direction of a healthy lifestyle, like, including exercises in your daily routine, maintaining a healthy weight, quitting smoking, a night of good quality sleep, and a Healthy Diet above all.
After research and studies, it had been concluded that there are certain diets which can impact your heart health considerably, of course for good, let’s discuss them one by one.
1. DASH Diet
Dash diet generally focuses on reducing hypertension, DASH diet is rich in potassium, calcium, protein, and fiber, all of these nutrients are good at controlling blood pressure, the diet, unlike its fancy name, is quite simple, you just need to take lots of veggies, fruits, and whole grains while preventing sweets, fats and fat dairy foods and voila you are at DASH Diet.
2. Ornish Diet
This diet was proposed a decade back, but it is still popular owing to its ability to reverse heart ailments. Ornish diet demands you cut all the fats, caffeine, animal products, cholesterol, and refined carbohydrates. You need to include fiber and complex carbs accompanied by exercise and no smoking. The diet allows you 2 ounces of alcohol if you are into it, but remember only 2 ounces!
3. TLC Diet
The TLC diet aka Therapeutic lifestyle changes diet wants you to give up on saturated fats completely, you need to keep track of your calorie intake, complete control the cholesterol intake, and assimilate fiber-rich foods, fruits, veggies, and whole grains can significantly prevent you from all kind of heart disease.
4. Vegan Diet
Vegan has now become the new status symbol, you can find people on Social media flexing about their Vegan lifestyles, real or fake we don’t know but one thing we know for sure is Veganism Works, Vegan Diet eliminate all the animal products, not even the honey, so you know how hard it is, people need to rely on plant products for their protein requirements but ultimately the benefits you get from the vegan diet are unparalleled.
5. Flexitarian Diet
The pun here is Flexible+ vegetarian, following a vegetarian diet can be hard sometimes, we know right, so this diet gives you a little flexibility, the 5-week diet programs require you to keep track of your calorie intake, 1500 cal. in a day is allowed, the flexitarian diet revolves around plant proteins, like beans, legumes, peas, nuts, and seeds. A bit of sugar and spice is also allowed.
6. Mediterranean Diet
Mediterranean diet is famous for all good reasons, the diet is based on the traditional eating patterns of Greeks hence the name Mediterranean, the diet mainly focuses on whole foods with minimum processing such as fruits nuts, and seeds, and this diet has a high success rate.
From the above discussion, it is clear that healthy eating can significantly reduce the risk of heart disease and diabetes, following the diet is another thing but we can take important lessons from the above-mentioned diets and can make our eating habits better.
All the diets have their own specifications but a few things are common to all of them, below we are summarising all things you need to consider.
- Eat whole and unprocessed food as much as possible
- Quit smoking
- Lessen your daily fat intake
- Include lots and lots of veggies and fruits in your diet
- Consider seeds and nuts for your snack cravings
- Prefer plant-based proteins
- Try to avoid artificial sweeteners, spices, and flavors
- Limit the number of saturated fats and cholesterol in your diet
A healthy heart is a precious possession but like every other possession it also needs maintenance, so listen to your heart and make the right choices, after all, Self-care is our greatest responsibility, and giving a little amount of time to yourself can be rewarding in many ways, Life won’t wait for you to become responsible, so the earlier you start living healthy the better it is.