Losing weight if you are overweight may help decrease the risk of developing diseases such as type 2 diabetes and heart disease. Although there are several methods to losing weight, dieting while maintaining your health can help strengthen your heart now and in the future. Going on a heart-healthy diet doesn't mean you have to decrease your meals down to just spinach and celery; instead indulge in a variety of whole grains, dairy, protein, fruits and vegetables.
Low-Carb Diet
A low-carb diet restricts the amount of carbohydrates you ingest daily. Carbohydrates are in foods such as grains, starchy vegetables and rice. There are two forms of carbohydrates simple and complex. Simple carbohydrates digest quickly, which causes a rapid increase in blood glucose, which can contribute to weight gain. Complex carbohydrates, such as whole wheat and oats, digest slowly, which fills you up longer and increases blood glucose slowly. On a low-carb diet, your carbohydrate intake will be between 50 and 150 g per day, of this, complex carbohydrates sources should be chosen. Since this diet doesn't change the recommended daily requirements of other food groups, it can help prevent heart disease.
Vegetarian Diet
A vegetarian diet restricts the consumption of meat, eggs, fish, poultry and dairy products. The main food sources on this diet are whole grains, non-milk dairy, fruit and vegetables, and non-meat protein sources such as beans and soy. According to the Mayo Clinic, eating a vegetarian diet can help prevent heart disease. However, since a vegetarian diet is void of meat, you may run low in calcium, iodine, iron, omega-3 fatty acids and protein. The Mayo Clinic recommends eating foods such as soy yogurt, salt with iodine, dried fruit, green leafy vegetables, beans and fortified omega-3 foods to avoid this.
Mediterranean Diet
The Mediterranean diet may reduce the risk of developing heart disease and lower low-density lipoprotein cholesterol levels, according to the Mayo Clinic. The Mediterranean diet goes by the Mediterranean food pyramid, which recommends consuming large amounts of fruit, vegetables, grains, olive oil, legumes, seeds and herbs. The Mediterranean diet also recommends eating meat no more than a few times a month and eating fish at least twice weekly.
Low-GI Diet
The low-GI diet goes by the glycemic index. The glycemic index is a listing of foods based on how much they affect blood insulin levels. Foods that rank low on the glycemic index cause the smallest changes to blood insulin levels. This diet was originally formulated as a way to help diabetics control their blood sugar levels, but as a side benefit it also helps to reduce weight. According to the Glycemic Index website, going on a low-GI diet can help manage weight, improve diabetes, improve blood cholesterol and reduce hunger.
Member Comments