One of the most common questions I get asked is “what should I eat to stay healthy”.
There are several evidence-based diets that have been shown to improve cardiovascular health and protect against heart disease. Here are some of the most well-known ones:
- Mediterranean Diet: This diet is rich in whole grains, fruits, vegetables, legumes, nuts, fish, and olive oil. It has been associated with lower rates of heart disease, stroke, and other chronic conditions.
- DASH Diet: The Dietary Approaches to Stop Hypertension (DASH) diet is high in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products. It has been shown to reduce blood pressure and lower the risk of heart disease.
- Plant-based diets: A plant-based diet is one that focuses on whole, minimally processed plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. These diets have been linked to lower rates of heart disease and other chronic conditions.
- Low-carbohydrate diets: Low-carbohydrate diets restrict carbohydrates like bread, pasta, and sugary foods in favor of protein and fat. These diets have been associated with weight loss and improved blood sugar control, both of which can reduce the risk of heart disease.
- The Portfolio Diet: This diet includes a combination of plant-based foods that are high in soluble fiber, such as oats, barley, and legumes, as well as foods that contain plant sterols and stanols, such as nuts and seeds. It has been shown to lower LDL cholesterol levels and reduce the risk of heart disease.
It’s important to note that the best diet for you will depend on your individual needs, preferences, and health status. It’s always a good idea to speak with a registered dietitian or healthcare provider before making any significant changes to your diet.
But the Mediterranean diet has the most evidence and research behind it for improving cardiovascular health and protecting against heart disease. Numerous studies have shown that adherence to the Mediterranean diet is associated with a reduced risk of heart disease, stroke, and other chronic conditions. For example, a systematic review and meta-analysis of 19 studies found that adherence to the Mediterranean diet was associated with a 29% reduction in the risk of cardiovascular disease, as well as a 57% reduction in the risk of stroke. Another large study of over 15,000 adults found that those who followed a Mediterranean diet had a 30% lower risk of heart disease compared to those who did not follow the diet.
Additionally, the Mediterranean diet has been associated with other health benefits, such as improved cognitive function and reduced inflammation. It’s important to note that while the Mediterranean diet has strong evidence supporting its benefits for cardiovascular health, all of the diets mentioned above have some evidence to support their use for this purpose.
Note how a varied plant based intake feature prominently in most oil them. I will be exploring this in more detail in future posts.
Dr Robin Van Lingen, MBChB, FRCP