The Best Heart-Healthy Diets You Should Try Now

Low-calorie diets are a thing of the past as more people lean into holistic diet patterns that fuel their body, mind, and spirit. Starving yourself of essential nutrients and calories tends to backfire, often resulting in deficiencies and a weakened immune system. In contrast, the new age of health enthusiasts embraces the mantra of including the right foods and eating at the right times for sustainable wellness. Eating to support heart health is a long-term strategy that can pay off in numerous ways.

When adopting any diet, however, it's important to be mindful not to overextend or exhaust your body. Diet culture can often promote unhealthy extremes, leading to burnout rather than balance. Instead, focus on moderation, listening to your body, and making sure you're nourishing yourself adequately.

Here are the top diets to keep your heart in shape:

1. Mediterranean Diet

Originating in the mid-20th century in Mediterranean regions, this diet has become a favorite for wellness devotees worldwide. Scientists have backed it, linking the Mediterranean diet to a lower risk of coronary artery disease and a reduction in heart disease risk overall. This eating style is an eclectic mix of fresh fruits, vegetables, whole grains, nuts, legumes, olive oil, and fish, with minimal red meat. Those who stick to this diet not only experience weight loss but also reduce their risk of heart disease, stroke, and diabetes. Additionally, a Neurology study confirms that it can improve memory and brain function.

2. Intermittent Fasting

This popular eating pattern involves eating only during a set time frame and fasting for the remaining hours of the day. The idea is to allow your body time to burn excess calories and fat, promoting a leaner body and improved health over time. Intermittent fasting can take some adjustment, usually requiring two to four weeks for your body to adapt. According to the New England Journal of Medicine, intermittent fasting offers benefits such as increased longevity, sharper mental focus, and a reduction in obesity-related diseases like type 2 diabetes and heart disease.

3. Atlantic Diet

The Atlantic Diet, a close relative of the Mediterranean Diet, is inspired by the traditional eating habits of people from Spain and Portugal's northwest coasts. This diet emphasizes unprocessed foods like fresh vegetables, fruits, nuts, fish, whole grain bread, dairy, and even small amounts of red meat and wine. While the Mediterranean Diet highlights olive oil as the primary healthy fat, the Atlantic Diet spotlights fatty fish like mackerel and sardines. A study published in JAMA suggests that following the Atlantic Diet for six months can significantly reduce risk factors like high blood pressure and cholesterol levels, lowering the chances of heart disease and type 2 diabetes.

4. DASH Diet

DASH, which stands for Dietary Approaches to Stop Hypertension, is one of the best diets to adopt for heart health. Rich in potassium, magnesium, and calcium, the DASH Diet helps lower blood pressure and cholesterol, reducing the risk of heart disease, heart failure, and stroke. The eating plan focuses on vegetables, fruits, whole grains, low-fat dairy, fish, poultry, beans, nuts, and vegetable oils, while limiting foods high in saturated fats, like full-fat dairy and fatty meats. By incorporating this diet into your life, you can effectively lower major risk factors for heart disease.