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 permits moderate amounts of poultry, eggs, low-fat dairy, and even red wine in small quantities.
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.
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.
The diet restricts sodium to 2,300 mg per day, with a lower-sodium version recommending no more than 1,500–1,725 mg daily.” 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 emphasize fruits, vegetables, beans, lentils, soy products, whole grains, nuts, seeds, and plant-based oils, providing nutrients that support 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. Protein comes primarily from plant sources, though small amounts of animal products can be included 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 and stanols, naturally occurring compounds 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@hinews.co.kr
