1. Mediterranean Diet
Rooted in the traditional eating patterns of 1960s Greece and southern Italy, the Mediterranean diet prioritizes minimally processed whole foods. These include whole grains, nuts, seeds, fruits, vegetables, legumes, fish, and extra virgin olive oil. It allows moderate portions of poultry, eggs, low-fat dairy, and red wine.
The diet restricts or eliminates added sugars, refined carbohydrates, highly processed snacks, red meat, and processed meats, focusing on nutrient-dense foods that protect heart health.
2. DASH Diet
The Dietary Approaches to Stop Hypertension (DASH) diet is crafted to prevent and manage high blood pressure, a key risk factor for heart disease. It emphasizes whole grains, fruits, vegetables, low-fat dairy, and lean meats, with portion sizes tailored to individual caloric needs. Red meat, refined grains, and added sugars are limited.
Sodium is restricted to one teaspoon (2,300 mg) daily, with a low-sodium option capping intake at three-quarters of a teaspoon (1,725 mg) or less. Research confirms that pairing the DASH diet with reduced sodium intake significantly lowers blood pressure in hypertensive patients, reducing cardiovascular risk.
3. Vegan and Vegetarian Diets
Vegan and vegetarian diets exclude all meats, including poultry, red meat, and fish. While some vegetarians incorporate eggs or dairy, vegans strictly avoid all animal-derived products, such as dairy, eggs, honey, and gelatin.
These diets focus on fruits, vegetables, beans, lentils, soy products, whole grains, nuts, seeds, and plant-based oils and fats, delivering nutrients that bolster cardiovascular health.
4. Flexitarian Diet
Developed by dietitian Dawn Jackson Blatner, the flexitarian diet emphasizes plant-based foods while permitting moderate amounts of meat, fish, dairy, and other animal products. Most protein comes from plant sources, but the diet’s flexibility allows individuals to adjust animal product consumption based on personal preference.
It promotes minimally processed whole foods and recommends limiting or avoiding added sugars, refined grains, processed meats, and highly processed foods to support heart health.
5. TLC Diet
Created by the National Institutes of Health (NIH), the Therapeutic Lifestyle Changes (TLC) diet aims to lower the risk of stroke and heart disease. It provides dietary and lifestyle guidelines to maintain healthy cholesterol levels and body weight.
The diet limits saturated fat to less than 7% of daily calories, caps dietary cholesterol at 200 mg per day, and restricts sodium to 2,300 mg or less. It encourages daily intake of plant sterols or stanols—compounds found naturally in fruits, vegetables, whole grains, legumes, nuts, and seeds. The plan also advises at least 30 minutes of moderate physical activity daily to enhance cardiovascular health.
Lim Hye Jung, HEALTH IN NEWS TEAM
press@healthinnews.kr