Cardiac Diet Explained: Food Choices and Restrictions, along with Diet Planning Strategies
The cardiac diet, a popular approach to maintaining and improving heart health, encourages a balanced and nutritious eating plan that can help reduce the risk of developing heart disease and diabetes. This diet emphasises a variety of vegetables, fruits, whole grains, and plant proteins, with lean meats, fish, and seafood, and low-fat or fat-free dairy making up a smaller part of the diet if animal products are included.
Recommended types of cardiac diets include the DASH diet, the Mediterranean diet, and vegetarian or plant-based diets. Each of these diets has scientific support for preventing cardiovascular disease and promoting heart health.
The DASH diet focuses on fruits, vegetables, whole grains, and low-fat dairy, limiting saturated fat, sugar, and salt to reduce blood pressure and improve heart health. The Mediterranean diet, rich in healthy fats, fiber, and antioxidants, includes vegetables, fruits, nuts, legumes, whole grains, olive oil, fish, lean poultry, and limits red meat and processed foods. A vegetarian or plant-based diet, which prefers plant proteins over animal protein, can help reduce cholesterol and improve cardiovascular outcomes.
Common recommended foods across cardiac diets include vegetables and fruits, whole grains, legumes and soy products, nuts and seeds, lean proteins, low-fat dairy, and healthy fats. Foods and nutrients to limit or avoid include high amounts of saturated fats and trans fats, excess salt, sugar, and refined grains.
Cooking with liquid non-tropical plant oils such as olive oil is recommended, while limiting red and processed meats, caffeine, and alcohol intake can also contribute to better heart health. The cardiac diet also involves adjusting calorie intake and exercise levels to reach or maintain a moderate weight, and limiting processed foods high in sugar and salt.
Making gradual changes and planning meals for the week can help make the cardiac diet more accessible. Supplements that may support heart health, such as fish oil (omega-3), fiber, magnesium-rich foods, garlic, and CoQ10, should be considered with medical advice. By incorporating these foods and consistently limiting harmful components like saturated fats and excess sodium, individuals can improve cardiovascular outcomes and reduce risk factors related to heart disease.
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