Diet and Heart Disease

How we can prevent heart Disease 

Preventing heart disease or even reversing it is quite possible Your hearts health can be its peak with lifestyle changes that include diet, exercise, and stress reduction. According to the CDC (center for disease control), the total age adjusted death rates from cardiovascular disease have declined 60% since the beginning of 1950. For now, heart disease remains the number one health challenge in the United States. The pursuit for solutions to improve heart health and prevent future cardiovascular disease is understandably a concern for many Americans. There are so many diets that it can be confusing. Whether we should eat a high protein diet while limiting carbohydrates, or a more moderate diet keeping nutrient sources more balanced. When looking at diets directly in relation to heart disease the information becomes much clearer.

Ketogenic, Paleo and Atkins diet 

High protein and low carbohydrate diet plans, such as; Ketogenic, Paleo and the Atkins diet are very similar, these diets are high in protein and saturated fat, and low in carbohydrates (sugars). The diet plan typically includes plenty of meats, eggs, processed meats, cheeses, fish, nuts, butter, oils, seeds, and fruits and vegetables and limit carbohydrates to 20-50 grams a day. Various health experts remark that eating a large amount of protein and saturated fats from animal sources can increase our risk of heart disease.

These high protein diets do show good outcomes after a brief rise in cholesterol. These diets do speed up weight loss in the beginning. We do not know much about its long-term effects, there have been no studies over two years, only 1% of the population are able to maintain this diet in the long run, it takes determination to stay with this diet.

The American Heart Association states that whole grains and legumes are good sources of fiber, that can actually lower cholesterol and the risk of stroke, type 2 diabetes, and obesity, rather than replacing carbohydrates with red meat, and saturated fats.

Vegan Raw Foods Diet

Raw vegan dieters generally don't eat food that is heated above 118 degrees Fahrenheit, to preserve the produce's nutritional content. The problem is science doesn’t bear this out. According to Kathleen Zelman, MPH, RD says: "Contrary to the claims of many raw food fans, cooking does not make food toxic, but instead makes some food more digestible.

This diet plans stresses eating raw fruits, vegetables. The diet leaves out certain food groups like legumes, which are documented to reduce cholesterol and heart disease.

A raw food diet has been shown to lower inflammation which in turn can protect from heart disease, but we don’t need to eat a Raw Food diet to get these same protective benefits. The issue with this diet is it takes planning and determination to continue it and can lead to a loss of bone mass and 2 nutritional imbalance, for example. The Raw Food diet does encourage a lifestyle approach which includes eating food in its natural state.

Types of Vegetarian Diets

Vegan: A vegetarian diet excludes all animal products such as meat, poultry, fish, eggs, milk, cheese, and all other dairy products. Other types of vegetarians include; Lacto-Ovo Vegetarian, and Lacto vegetarian. In fact, one of the most popular diets is Ornish’s Lacto-Ovo diet and lifestyle program. This diet and lifestyle plan has been shown to reverse heart disease for over twenty years.

It is the position of the American Dietetic Association that appropriately planned nutritionally adequate meals, may provide health benefits in the prevention and treatment of certain diseases. Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle,
including pregnancy, lactation, infancy, childhood, and adolescence, and for athletes.” —Position Statement for Vegetarian Diets; American Dietetic Association, 2009

Plant-based eating is growing in popularity because it’s increasingly backed by a wealth of scientific data supporting the health benefits. Selected benefits are lower rates of heart disease, high cholesterol, and blood pressure. On the other hand, if our vegetarian diet contains refined
carbohydrates and sugars it can increase chances of heart disease.

The Mediterranean, DASH (Dietary Approach's to Stop Hypertension) & Flexitarian Diets

have shown to be very effective, emphasizes primarily plant-based foods with nine servings a day of antioxidant rich, fruits, vegetables, legumes pasta and rice, and a low consumption of meat, poultry and increased consumption of fish and moderate consumption of dairy products.

Based on the current evidence this type of eating pattern reduces cardiovascular disease by 31% as compared to the traditional American heart Association diet. These diets also lower the risk of stroke by 20%. This study highlighted that low-fat diets are not beneficial to heart health, and
incorporating healthy fats, like olive oil which is found in these diets can improve heart health and weight loss.

For these reasons, many major scientific organizations, such as the AMA encourage healthy adults to adapt a style of eating like that of the Mediterranean diet, DASH, and Flexitarian diets for prevention of major chronic diseases. This type of less-restrictive diet tends to be easier for people to maintain, Dr. Willett notes. Since it hasn't been compared head-to-head with a vegan diet, it's hard to say if one might lead to better outcomes. Still, both are good options. You can try one, and go back and forth, suggests Dr. Willett. But, he adds, "Staying on the average American diet is not a good plan.

National health recommendations have been put forth by the CDC (Center for Disease Control) largely because fruits and vegetables tend to be rich in essential vitamins, select minerals, phytochemicals, and dietary fiber, because of health benefits. Indeed, numerous studies report an
inverse link between fruit and/or vegetable consumption and risk for a variety of chronic conditions such as cardiovascular disease. 

In conclusion diets the DASH diet, Flexitarian, and Mediterranean diet have shown to be quite healthful and easier to sustain in our day to day life. A balanced vegan or vegetarian diet with whole grains fruits and vegetables such as the Ornish diet, are equally healthful but more planning must go into meals. The Raw Foods Diet, and the high protein and saturated fat diets have been found through studies to not be as easy to sustain in our busy life, although when followed they can each be successful.