How well do these 10 popular diets reduce risk?

“It’s hard to argue with the healthiness of each of these diets and their reflected high scores. These diets promote a wide range of nutrients that focus on protein, healthy fats, whole grains (fiber), fruitsAnd vegetableswhich are the basic elements of all A healthy lifestylesays Bari Stricoff, Registered Dietitian for GoodEasy.

Level 1 diets all provide adequate amounts of fiber, which Stricoff says is essential for heart health for several reasons. “Fiber plays an important role in reduce cholesterol levels, maintaining a healthy weight, and managing blood sugar,” she explains.

The latter in particular may be especially important for heart health, as managing your blood sugar can reduce your risk of developing Type 2 diabetesanother risk factor for heart disease.

When it comes to the Mediterranean diet, Stricoff notes that rich foods that are good for your heart include:

“These foods are excellent sources of unsaturated fatty acids. Monounsaturated and polyunsaturated fats, in particular, have been shown to increase HDL cholesterol,” she explains.

“This is good news for your heart health because more favorable ratios of LDL cholesterol to HDL cholesterol have been shown to protect against cardiovascular disease,” Stricoff says.

On paper, vegan And low fat diets don’t seem to have much in common. One is to eliminate all animal products, while the other is to reduce your fat intake.

However, both involve eating lots of fruits, vegetables, nuts and whole grains and are linked to a reduced risk of heart disease, which may explain why they were grouped together.

“The vegan diet’s high ranking is due to its emphasis on whole, nutritious foods. plant-based foods which are good for the heart,” says Ro Huntriss, a leading dietitian and founder of Dietitian Ro.

“However, without proper supplementation, the vegan diet can lack essential nutrients, such as long-chain foods. omega-3 fatty acids which reduce inflammation, reduce triglyceride levels and increase HDL or ‘good’ cholesterol levels,” she explains.

The researchers also note that vegan diets carry an increased risk of Vitamin B12 deficiency. “Vitamin B12 deficiency can have negative implications for heart health, which may explain its lower ranking,” says Huntriss.

When it comes to low-fat diets, Huntriss thinks they hit Tier 2 because they’re low in saturated and trans fats, both of which are fats associated with an increased risk of heart disease and lower cholesterol levels. higher.

However, just as low-fat diets reduce less healthy fats, they also reduce the consumption of healthy fats that can protect heart health. “This may explain the slightly lower ranking of the low-fat diet,” says Huntriss.

Although very low-fat and low-carb diets are popular weight loss tools, the American Heart Association describes them as having “low to moderate alignment” with their heart health guidance.

“Very low-fat diets have been linked to weight loss, better blood sugar control, and reduced risk of heart disease, however, they generally cut out a lot of healthy fats and tend to be higher in carbohydrates. and protein,” says Hunter.

Likewise, Stricoff points out that to compensate for the elimination of fat, many food companies add sugars and sweeteners to enhance flavor. “Consuming these highly processed, low-fat products is often worse for heart health,” she explains.

Why could low carb diets achieved Level 3 status? “Low-carb diets can be low in fiber, which promotes healthy cholesterol levels, and often they’re high in saturated fat,” says Huntriss.

Stricoff thinks low-carb diets achieved this ranking based on the assumption that you’ll increase your fat intake and reduce your fiber intake. However, she notes that the relationship between low-carb diets and heart health is complex.

“Some studies suggest that a low-carb diet may have beneficial effects on heart health, while others argue that it may have negative consequences,” she says.

Of the 10 diets, paleo and keto-style diets got the lowest ranking.

“Regarding the very low carb diet and ketogenic approach, individuals are likely not consuming the recommended amount of fruits, vegetables, whole grains, and fiber, which can negatively impact heart health,” Stricoff says. “Although there is an argument that ketones can produce the same short-chain fatty acids in the gut, the diversity of your gut microbiome will be negatively affected.”

Huntriss adds that while keto may lead to rapid weight loss and better blood sugar control in the short term, it could increase cholesterol levels and heart disease risk in the long term because a limit on saturated fat doesn’t is not often advised.

As for paleo – an eating style that emphasizes lean protein sources, fruits, vegetables, nuts and seeds while eliminating dairy products, grains, legumes and processed foods – Huntriss says it may be high in saturated fat due to its promotion of animal products and foods such as coconut oil.

“These foods can raise cholesterol levels, so they are considered to pose an increased risk of heart disease. At the same time, pulses and whole grains, which promote heart health, are not allowed in the diet,” she explains.

If you want to improve the heart health of your diet, what can you do?

Huntriss says increasing your fruit and vegetable intake is an important first step. They are full of fiber and antioxidants but most importantly, potassium which can help lower blood pressure, a major risk factor for heart disease,” she explains.

You can also choose whole grains instead of refined grains. “Try to include whole grain bread, pasta and grains in your diet rather than refined versions,” advises Huntriss. “Whole grains are not only high in antioxidants, but also high in fiber, which may help lower cholesterol levels and reduce the risk of heart disease.”

Next, try to include healthy fats (found in nuts, seeds, and olive oil) and reduce your intake of trans and saturated fats. To do this, Huntriss recommends choosing lean proteins, such as chicken and fish, and limiting red meat and high-fat dairy products. Also beware of margarines, cakes, cookies and fried foods.

By making these small changes and considering the American Heart Association’s rankings, Huntriss says you can not only lower your risk of heart disease, but also improve your overall health.