Heart Healthy Diets

A Lot of research has been done to understand the relationship between diet and heart disease, focusing on cholesterol, fatty acids, certain vitamins, and minerals.

The ideal diet to prevent heart disease is full of fruits and vegetables, whole grains, nuts, fish, poultry, and vegetable oils; including alcohol and red meat in moderation, if any; refined carbohydrates, sugar of any kind, sodium, and fatty foods.

People with a consistent and regulated diet have a 31% lower risk of heart disease, a 33% lower risk of diabetes, and a 20% lower risk of stroke.

Prevention of Heart Disease requires small steps in a healthy lifestyle, such, as exercising in your daily routine, maintaining a healthy weight, quitting smoking, a good night's sleep, and a healthy diet above all else.

According to the dietician Dean Ornish, simply changing your diet can promote weight loss and reverse the progression of chronic conditions such as prostate cancer, heart disease, and diabetes. It is said to work by unlocking genes that promote health while reversing aging at the cellular level.

Here are diets to prevent heart disease, that you can implement in your life-

Dash diet is designed to help treat or prevent high blood pressure (hypertension). This diet includes foods rich in potassium, calcium, and magnesium. These nutrients help control blood pressure. It is recommended to reduce the food that is high in sodium, has saturated fat, and added sugar.

Ornish Diet is a low-fat, lacto-ovo-vegetarian diet, that recommends consuming more fruits, vegetables, whole grains, and vegetables. The diet plan also includes soy products, egg whites, and a limited amount of fat-free milk.

TLC (Therapeutic Lifestyle Changes) diet aims at lowering cholesterol by introducing more vegetables, fruits, bread, cereals, and pasta as well as lean meat.

Vegan foods consist only of vegetables (such as vegetables, grains, nuts, and fruits) and plant-based foods. One cannot eat any food or drinks produced from or by an animal, that includes dairy products and eggs.

Flexitarian Diet derives from a combination of the words "flexible" and "vegetables."

This diet is flexible way for vegetarians. This means you still focus on fruits, vegetables, whole grains, grains, and nuts, but sometimes you enjoy the nonvegetarian produce.

Mediterranean Diet focuses on plant-based foods, such as grains, vegetables, grains, fruits, nuts, seeds, herbs, and spices.

While eating certain foods can increase the risk of heart disease, changing your eating habits is often difficult. Whether you have an unhealthy diet under your belt or just want to adjust your diet, here are eight tips for healthy eating. Once you know what foods you should eat and what foods you should limit, you will be on your way to a healthy diet.1. Eating controlled portions2. Consuming lots of vegetables and fruits3. Adding whole grains to your diet.4. Reducing unhealthy fats.5. Choose low-fat protein sources6. Reduce or reduce salt (sodium)7. Plan in advance: Create weekly menus8. Indulge in treats from time to time

Although you might know that eating certain foods can increase your heart disease risk, changing your eating habits is often tough. Whether you have years of unhealthy eating under your belt or you simply want to fine-tune your diet, here are eight heart-healthy diet tips. Once you know which foods to eat more of and which foods to limit, you'll be on your way toward a heart-healthy diet.1. Control your portion size2. Eat more vegetables and fruits3. Select whole grains4. Limit unhealthy fats5. Choose low-fat protein sources6. Limit or reduce salt (sodium)7. Plan ahead: Create daily menus8. Allow yourself an occasional treat

SOURCE: Heart Healthy Diets

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