Mediterranean and Vegetarian Diets Top Heart-Healthy Rankings by AHA
The American Heart Association has rated 10 popular diets based on how well they follow heart-health guidance. The rankings aim to help people reduce the risk of heart disease and improve overall health. Mediterranean, pescatarian, and vegetarian diets came out on top with the highest scores. The study measured each diet against nine of the association’s key recommendations. These included limiting unhealthy fats, reducing excess carbohydrates, and increasing fibre intake. Diets in the top tier scored 85 or above.
The Mediterranean diet, rich in olive oil, nuts, seeds, and fatty fish, stood out for its high levels of unsaturated fats. These boost HDL cholesterol while providing fibre to lower bad cholesterol, support weight control, and stabilise blood sugar. Pescatarian and vegetarian diets also earned top marks in tier 1.
Vegan and low-fat diets landed in tier 2 with scores between 75 and 85. Meanwhile, very low-fat and low-carb diets fell into tier 3, scoring between 55 and 74. The lowest ratings went to Paleolithic and very low-carb/Keto diets, both scoring below 55 in tier 4.
To improve heart health, the association recommends eating more fruits and vegetables. It also advises choosing whole grains over refined ones and cutting back on trans and saturated fats. The rankings highlight which diets best support long-term heart health. Those in the highest tier align closely with the association’s guidance on fats, fibre, and balanced nutrition. Following these recommendations may help lower the risk of heart disease over time.
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