5 healthy diets to ward off cardiovascular disease

Heart disease is one of the most common causes of death in the world. Here are 5 heart-healthy diets that can help reduce your risk and improve your overall health, according to Healthshots.

Diet plays a pivotal role when it comes to heart health. A study, published in the Journal of the European Society of Cardiology, finds that eating an unhealthy diet is one of the main causes of heart attacks and other heart diseases. The best way to prevent is to eat the right diet on a daily basis. Here are 5 healthy diets to prevent cardiovascular disease.

Low-carb diet - expressive

Low-carb diet – expressive

1. Dash System

The DASH diet stands for Methods That Help Stop High Blood Pressure and is specifically designed to meet the needs of the heart. The DASH diet includes foods rich in calcium, magnesium and potassium. It aims to control blood pressure by limiting the intake of sodium, saturated fats, and added sugars.

2. The Mediterranean diet

Scientific studies, including those published in Critical Reviews in Food Science and Nutrition, have found that eating a Mediterranean diet can be beneficial for heart health. The Mediterranean diet is based on plenty of vegetables, fruits, legumes, seeds, fish and nuts. It also includes restricting the amount of calories that can be eaten throughout the day.

3. Flexiterian System

The Flexitarian Diet is a combination of the words “flexitarian” and “vegan”. It includes a diet rich in protein and processed plant foods but encourages the consumption of meat and animal products in moderation. A study, published in the British Medical Journal, found that a flexible vegetarian diet could reduce the risk of heart disease.

4. Low-carb diet

A low-carb diet, in general, revolves around limiting your intake of carbohydrates, including foods such as pasta, processed foods, sugary foods, and bread. The results of a study, published in the American Journal of Clinical Nutrition, revealed that people, especially those who were obese or overweight, who followed a low-calorie diet, made improvements in reducing risk factors for cardiovascular disease.

5. Vegetarianism

Studies have shown that a vegetarian diet is good for heart health. The foods that make up a plant-based diet include, of course, vegetables, fruits, beans, whole grains, and meat alternatives, which reduce the risk of heart disease by lowering cholesterol and blood sugar levels.

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