Mediterranean and DASH Diets Top American Heart Association's Heart-Healthy Rankings

Choosing the right diet is crucial for maintaining a healthy heart. While many popular diets can aid in weight loss, not all are beneficial for heart health. Diets high in unhealthy oils and saturated fats may help shed pounds but can increase the risk of heart disease. It’s essential to find a balance that supports both weight loss and cardiovascular well-being.

A committee of experts from the American Heart Association has evaluated the top 10 diets in the U.S. for their heart health benefits. This is the first time the association has officially ranked popular diets based on adherence to heart-healthy guidelines. The rankings were published in the journal Circulation, highlighting which diets best support cardiovascular health.

The paleo and ketogenic (keto) diets received the lowest scores in the American Heart Association’s rankings. These diets rely heavily on animal fats like butter and full-fat dairy while severely restricting carbohydrates. Despite their popularity for weight loss, the high intake of saturated fats in these diets can raise LDL cholesterol levels, increasing the risk of heart disease.

The Mediterranean and DASH diets topped the list for their heart-healthy benefits. The Mediterranean diet emphasizes seafood, vegetables, nuts, and whole grains, while the DASH diet focuses on whole grains, vegetables, and low-fat dairy. Pescetarian and vegetarian diets also scored highly, thanks to their emphasis on fish, legumes, and plant-based proteins.

Not all fats are bad for your heart. Unsaturated fats found in plant-based oils like olive and sunflower oil, as well as in fish such as salmon and in nuts like walnuts, can help reduce LDL cholesterol levels. Including these healthy fats in your diet can lower the risk of heart disease and support overall cardiovascular health.

The American Heart Association recommends several guidelines for a heart-healthy diet. These include eating a variety of vegetables and fruits, choosing whole grains over refined ones, and selecting healthy protein sources like plants and fish. Additionally, it’s important to minimize processed foods, limit added sugars and salt, and avoid excessive alcohol consumption to maintain a healthy heart.

Adopting a heart-healthy diet involves more than just selecting the right foods; it’s about creating a sustainable lifestyle. Increasing intake of fruits and vegetables, choosing healthy proteins, and reducing processed foods are key steps. Ultimately, the best diet is one that fits into your daily life and can be maintained long-term to support both heart health and overall well-being.