3 Diet Plans That Are Good for Your Heart

May 7th 2016

Most diet plans that are good for your heart promote gradual, maintainable weight loss. It's not wise to look to radical calorie-reduction diets if you want to lose weight, keep it off and stay heart healthy. Instead, examine your entire way of eating, and focus on unrefined foods, particularly vegetables and whole grains. If you have any concerns about your heart, talk to your physician before beginning any sort of diet program.

Mayo Clinic Guidelines

Mayo Clinic's guidance for heart health stresses the importance of meal plans emphasizing vegetables and whole grains, along with whole fruits. It also emphasizes the need to limit high-fat foods, such as red meats, cheeses and baked goods, and to reduce the quantity of high-sodium foods, including canned and processed foods and most snack products. The organization provides examples of daily menus that are suitable for heart-healthy diets.

The DASH Diet

The DASH diet wins plaudits for its all-around healthiness and benefits for the heart. DASH improves health by lowering blood pressure and cholesterol, and it is associated with lowered risks for some types of cancer and diabetes, as well as heart disease and heart failure. It is particularly effective when combined with increased levels of cardiovascular and muscle-building exercises.

The DASH diet is a straightforward eating plan rich in fruits and vegetables, and it also features low-fat and nonfat dairy, nuts, beans and seeds. Processed foods, fatty meats and full-fat dairy are not in the diet, and plenty of fiber-rich vegetables add bulk, provide satiation and reduce cravings. Also part of the diet are lean proteins and foods containing heart-healthy fats such as avocado or olive oil, which further help to reduce hunger and promote good health.

The PAMM Diet

This diet combines the best of the diet traditionally followed by the people on the Greek island of Crete, known as the Mediterranean diet, with aspects of the diet common on the Asian side of the Pacific Rim to create a Pan-Asian modified Mediterranean diet that is excellent for promoting heart health. Key features are an abundance of essential fatty acids from vegetables and fish and a reduction in other animal fats. Plenty of leafy vegetables and whole grains are also important to promote good nutrition and increase feelings of fullness.


The standard American diet, which contains a lot of animal products and processed foods, is often blamed for obesity and ill health. It is also linked to the growing number of heart disease cases. However, you can eat more healthily and improve your heart's well-being by following good dietary advice.

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