There are a number of factors that will determine whether you develop heart disease. However, the general consensus is that your diet does play a major role in your overall heart health. There are a number of healthy eating plans available today, but many disagree on which diet is the best. Experts have found that your overall eating pattern plays a bigger role in heart disease prevention than particular foods.
The Mediterranean Diet is the diet that many health organizations recommend. However, the anti-inflammatory diet and the plant-based diet are very good to follow also. Below is an explanation of each diet:
The Mediterranean Diet
This is an eating plan that encourages you to fill your plate up with veggies, fruits, and whole grains. You will also need to eat small amounts of foods that contain healthy fats, such as olive oil and nuts. Additionally, you are encouraged to choose poultry and fish over-processed and red meat.
It is okay for you to have a little bit of wine with your meals when you are following the Mediterranean diet. Sugary foods and dairy products are to be eaten in very small amounts.
There have been multiple studies done to confirm the effectiveness of the Mediterranean Diet. One of the studies was performed by a team of scientists at the University of Barcelona.
The study consisted of subjects who were between the ages of 55 and 80. One group followed a low-fat diet while two other groups followed a Mediterranean diet. The results of the study showed that the subjects who followed a Mediterranean diet were able to cut their risk of strokes, heart attack, and death by 30 percent.
The Anti-Inflammatory Diet
Many cardiologists believe that low-grade inflammation can lead to heart disease and poor overall health. This diet encourages the elimination of processed foods, sugary foods, peanuts, wheat, and soy.
Because the anti-inflammatory diet is similar to the Mediterranean diet, it can potentially help cut the risk of heart disease. However, there needs to be more research done to examine the effect that this diet has on one’s heart disease risk.
The Plant-Based Diet
This diet plan is also known as a vegan diet. It encourages the elimination of all animal products. In addition to eating fruits and vegetables, this diet encourages the consumption of nuts, olive oil, and other healthy fats. A cardiologist named Caldwell B Esselstyn, Jr. has stated that he noticed that his patients’ cholesterol levels dropped significantly when they followed a vegan diet.
Many people find it hard to follow a plant-based diet because it is dramatically different from the typical American diet. However, if you love veggies and fruits, then you may have a much easier time following this diet.