You’ve probably run across many experts recommending the Mediterranean and DASH (a.k.a., “Dietary Approaches to Stop Hypertension”) diets as the ones to follow in support of good health. In fact, these two diets were #1 and #2 Best Diets Overall in the U.S. News & World Report’s 2020 rankings (U.S. News and World Report, 2020), and they made up two of the top three Best Heart-Healthy Diets.
Why are these diets always at the top of everyone’s list? And do any other diets earn the “heart healthy” label?
What makes a diet heart healthy?
Studies consistently show that heart health is supported by diets that are high in fiber, vitamins, minerals, antioxidants, and “good” fats. They are also low in saturated fat, processed foods, added sugars, and salt (Dinu et al., 2017). Your heart likes these eating patterns because the combination is more likely to keep your weight in check, improve cholesterol levels, lower blood sugar levels, and keep your blood pressure within a healthy range.
This means that heart healthy diets generally recommend eating MORE:
-
- fruits and vegetables
- legumes (beans, peanuts)
- whole grains (whole grain breads and pasta, brown rice)
- lean proteins (chicken, beans, tofu)
- fatty fish (salmon, anchovies, tuna)
- healthy fats, like those found in olive oil, avocado, and nuts
And LIMITING:
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- sugar sweetened beverages, and anything with added sugars
- fresh and processed meats
- foods with added sodium/salt
- overall calorie intake
Why the Mediterranean and DASH diets?
Another way to think about the recommendations is this: Heart healthy diets focus on whole foods, and limit processed foods, added sugar, and salt. Simply put, both diets we’re talking about do this.
The DASH diet was developed by the National Heart, Lung, and Blood Institute (NHLBI) and focuses on fruits, vegetables, whole grains, fish, poultry, beans, seeds and nuts. If you are someone who appreciates specific recommendations, the NHLBI web site includes many resources that can help you determine how many servings of each food group you should plan, and worksheets to help you track how you are doing (National Heart, Lung, and Blood Institute (NHLBI), 2020).
The Mediterranean diet is not a regimented eating plan, but rather is patterned on foods commonly enjoyed by people living in countries around the Mediterranean Sea (U.S. News and World Report, 2020). Even though it is not as structured, the eating plan focuses on many of the same foods as are found in the DASH diet. Vegetables figure prominently, as do whole grains, seafood, and healthy fats. There is even room for moderate amounts of red wine with dinner, and delicious and healthy fruits for dessert. If you are looking for resources on getting started, Oldways has lots of helpful information, including a colorful Mediterranean diet pyramid and heart-healthy recipes to try (Oldways, 2020).
What about other diets?
Can any other diet claim “heart healthy” status? Definitely! Remember that we are looking for diets that are high in whole foods, fruits, vegetables, and grains, and low in added sugars, salt, and unhealthy fats. Plant based diets like vegetarian and vegan diets, as long as they emphasize mostly whole, unprocessed foods (i.e., not potato chips!), would certainly count. In fact, the U.S. News report ranked the Ornish diet, an entirely plant based diet that also incorporates physical activity and meditation into its program, as the top heart-healthy diet (U.S. News and World Report, 2020).
And how about paleo, keto, Whole30, and the diet my neighbor’s sister-in-law lost 20 pounds on?
Remember that you can always go back to the guidelines to determine if a diet is heart healthy. Does it emphasize whole, unprocessed foods and include some healthy fats and lean protein? And does it limit unhealthy fats, added sugars, and salt? If the diet you’re looking at does not meet these guidelines for heart health, then you may want to look for a different diet!
Looking for heart healthy recipe ideas?
The Go Red For Women® web site has lots of heart healthy recipes from the American Heart Association, searchable by ingredient, meal type, budget, and more. A delicious and quick soup we love to make is the Tuscan Bean Soup. This homey bowl of warmth can be made in no time using ingredients you probably already have in your pantry.
Thanks for reading. Tell us what you think in the comments!
References:
American Heart Association. (2020). Go Red for Women. Recipes.Heart.Org. https://recipes.heart.org/en/collections/programs/go-red-for-women
Dinu, M., Pagliai, G., & Sofi, F. (2017). A heart-healthy diet: Recent insights and practical recommendations. Current Cardiology Reports, 19(10), 95. https://doi.org/10.1007/s11886-017-0908-0
National Heart, Lung, and Blood Institute (NHLBI). (2020). DASH Eating Plan. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan
Oldways. (2020). Mediterranean Diet. Oldways. https://oldwayspt.org/traditional-diets/mediterranean-diet
U.S. News and World Report. (2020). Best Diets Overall. https://health.usnews.com/best-diet/best-diets-overall