Heart disease is the number-one killer of both men and women in the United States, reports the American Heart Association. A heart healthy diet can help improve your heart health and limit your risk of heart disease. A number of alternative heart healthy diets exist, including the American Heart Association diet, the Mediterranean diet and the Dean Ornish diet. Be sure to consult with your physician before starting any diet plan to determine the right one for you.
American Heart Association
The American Heart Association diet encourages you to eat foods high in fiber and low in saturated fat. The diet recommends at least 4 1/2 servings of fruits and vegetables a day and at least 3 servings of whole grains a day. The soluble fiber found in some of these foods, such as oatmeal and pears, helps to lower blood cholesterol levels. The antioxidant rich fruits and vegetables protect your cells against free radical damage. Free radical damage has been associated with an increased risk of heart disease. The American Heart Association diet also recommends you consume at least 3.5 oz. of fish, preferably fatty fish, a week. Examples of fatty fish include salmon and herring. The diet also encourages nuts, seeds and legumes and discourages processed meats. Saturated fat is limited to less than 7 percent of total calories and sodium to 1,500 mg a day.
The Mediterranean Diet
The Mediterranean has been shown to reduce cardiovascular risk factors and improve overall health, states the Mayo Clinic. It is based on the eating and cooking practices of the people living along the Mediterranean Sea. The diet emphasizes fruits, vegetables, fruits, legumes, nuts and seeds and the use of olive oil. It also recommends at least two servings of fish a week. Poultry and dairy foods are allowed but in moderate portions a few times a week. Red meat and animal fats are discouraged and should only be consumed a few times a month. Red wine is also allowed on the Mediterranean diet in moderation.
Ornish Diet
The Ornish diet was developed by Dr. Dean Ornish. It is based on clinical studies shown to dramatically reverse heart disease, according to the World's Healthiest Foods website. The almost vegetarian diet is very low in fat with less than 10 percent of calories coming from fat. The diet allows you to eat as many fruits, vegetables, legumes and whole grains as you want. And it eliminates all meat and dairy foods, except for egg whites, nonfat milk and nonfat yogurt. You cannot have caffeine on the Ornish diet, but you may have salt, sugar and alcohol in moderation.
