Healthy Eating for Cardiac Health
Updated: Mar 17, 2022
There are so many different diets out there and trying to find the best one for you can be nauseating! Here are the 2 diets I feel have the most data for cardiovascular health.
AHA DASH DIET
The DASH diet is a healthy-eating plan designed to help treat or prevent high blood pressure (hypertension). The DASH diet includes foods that are rich in potassium, calcium and magnesium. These nutrients help control blood pressure. The diet limits foods that are high in sodium, saturated fat and added sugars. Among people on the DASH diet, biomarkers linked to heart injury and inflammation dropped by 18% and 13%, respectively, compared with a typical diet. Biomarkers for heart injury and heart strain went down 20% to 23% among those following the low-sodium DASH diet.
The Mediterranean diet is a diet inspired by the eating habits of the lands surrounding the Mediterranean Sea. When initially formulated in the 1960s, it drew on the eating habits of Greece, Italy, and Spain. This diet has shown reduction in cardiovascular disease, death from stroke, risk of type 2 diabetes, and improved aging. It has been tested in clinical trials and consistently is a top recommended diet.