Diets that are good to the heart

List of Diets for a Good Heart Heart-healthy diets stress monounsaturated fats and fresh produce. One in every four deaths in the United States is caused by heart disease, reports the Centers for Disease Control and Prevention. Along with exercising regularly and quitting smoking, the American Heart Association says that following a low-fat, low-sodium diet rich in whole grains, fresh produce and lean protein is the best way to decrease your risk of stroke and heart problems. If you need some guidance on how to make these eating habits a part of your life, nutrition and health experts recommend some diets as being good ways to take care of your heart. Before starting any diet, talk to your doctor According to U.S. News & World Report, the Ornish diet was ranked the best heart-healthy diet out of 29 contenders by heart specialists like Dr. Michael Davidson, the University of Chicago Medical Center's director of preventive cardiology. The Ornish diet limits your daily caloric intake from fat to less than 10 percent. The plan allows egg whites, non-fat dairy products and plenty of whole grains, fruits and vegetables, but strongly discourages any oils, refined products like white rice or sugar, seeds, nuts and all types of meat, poultry or seafood. It can be difficult to follow, but U.S. News & World Report says that it will definitely improve your heart health. TLC Diet The TLC diet is short for the Therapeutic Lifestyle Changes diet, an eating program developed by the National Cholesterol Education Program. The American Heart Association says that this diet can significantly reduce your risk of heart disease. The TLC diet focuses on lowering your LDL, or "bad" cholesterol, level by limiting your intake of saturated fat and dietary cholesterol and increasing your consumption of fiber and plant-based compounds known as stanols and sterols. These compounds can inhibit your ability to absorb cholesterol from food. On the plan, dieters are instructed to eat plenty of fresh fruits and vegetables, six to 11 servings of grains, several servings of low- or non-fat dairy and up to 5 ounces of skinless poultry or fish each day. DASH Diet The DASH diet -- Dietary Approaches to Stop Hypertension -- is an eating program that stresses habits that can lower your blood pressure. These include eating plenty of fiber-rich produce and grains and lean protein and getting adequate calcium and potassium. DASH dieters aim each day to consume six to eight servings of grains; 6 ounces or less of lean meat, seafood or poultry; four to five servings of vegetables; four to five servings of fruit and two to three servings of low- or non-fat dairy and polyunsaturated oils. Beans, nuts, seeds and some sweets are allowed weekly. The DASH diet also encourages limiting your sodium intake to 1,500 milligrams per day. MayoClinic.com reports that following the DASH program can significantly lower your blood pressure, thereby reducing your risk of stroke and heart disease. Mediterranean Diet The Mediterranean diet is characterized by a high intake of monounsaturated fats from foods like olive oil and nuts, fish rich in omega-3 fatty acids, a wide variety of fresh fruits, vegetables, beans and grains and moderate alcohol consumption, especially red wine. Red meat is eaten rarely, sometimes as little as a few times a month. Sugar and processed foods are discouraged on the plan. A 2013 study published in the "American Journal of Epidemiology" determined that people who follow a Mediterranean diet are less likely to die of heart-related medical conditions, particularly when the plan is paired with regular exercise.