A heart-friendly diet is one that limits the foods that increase your risk of developing cardiovascular disease. These foods include meat-based products, which are rich in cholesterol, baked goods that are made with saturated fat and foods that spike blood pressure. The byproducts from foods like these can accumulate within your body over time and contribute to the deterioration of your arteries. While reversing heart disease can be difficult, slowing its progression can be achieved through dietary strategies that are common among all heart-healthy diets.
DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) eating plan is one that comes highly recommended to those who suffer from coronary heart disease. The diet emphasizes eating a diet high in fruit and vegetables and low in fat and cholesterol. DASH is endorsed by the National Institutes of Health and the American Heart Association and has been proven to lower blood pressure in 14 days. A reduction in blood pressure is one aspect of lowering blood pressure.
The Mediterranean Diet
The amount of fat your blood contains is a clear indicator of the quality of your diet and how vulnerable you are to heart disease. The dietary recommendations for daily fat consumption in the United States is 25 to 30 percent of your total calories. According to MayoClinic.com, the Mediterranean diet encourages you to get fewer than 25 percent of your daily calories from fat and discourages eating red meats and the saturated fats found in baked goods. Instead, the Mediterranean Diet emphasizes eating plant oils, fish, fruit, vegetables, moderate amounts of red wine and whole grains.
Omega-3 Rich Diet
Diets rich in omega-3 fatty acids have been proven to reduce cardiovascular inflammation within the body. According to Johns Hopkins, omega-3s prevent heart arrhythmias and the production of hormone-like substances which increase inflammation within your arteries. Researcher A.P. Defilippis and colleagues recommend that people with heart disease eat one serving of fatty fish or take a 900-mg supplement containing EPA and DHA. Consult with your own physician before you take any supplements.
