7 expert recommended diets to reduce risk of heart disease
A Mediterranean diet loaded with fruits, vegetables, whole grains, olive oil, and fish is beneficial for the heart. It keeps cholesterol and rampant inflammation under control, which cuts down the risk of heart disease.
A Plant-Based Diet mainly consists of unprocessed legumes, fruits, and veggies. It can help bring blood pressure and bad cholesterol down, and also raise the amount of beneficial nutrients for the heart.
Flexitarian Diet A diet comprised mostly of plants, and eating a little bit of meat whenever you want. It helps to protect your heart since it cuts down on saturated fats and gives you more fibre.
A Low-Carb Diet that uses healthy fats. eats less refined celery and instead chooses avocados and nuts, which are good fats. may support keeping weight on track, help regulate blood sugar, and lower the risk of heart problems.
Nordic Diet Inspired by eating patterns common in Scandinavia that include berries, root vegetables, and fish. Omega-3s have been shown to help with heart problems by reducing inflammation and cholesterol.
The TLC Diet managed by the National Institutes of Health, the plan aims to lower bad cholesterol. It advises eating low-fat foods, more fibre, and making healthy changes.
DASH Diet Since it helps reduce high blood pressure, it has a high content of potassium, calcium, and magnesium. It removes sodium, red meat, and sugar, which are beneficial to the heart.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
NDTV
6 hours ago
- NDTV
'Viking Diet' Making A Comeback: Here's All You Need To Know About This Trend
The Vikings, a seafaring Scandinavian people from the late 8th to the mid-11th centuries, had a well-balanced diet. The diet is making a comeback as more people focus on whole, locally sourced foods. The Scandinavian people are from what is now Denmark, Norway, and Sweden. They raided, traded, explored and settled in many parts of Europe and beyond. What is 'Vikings Diet'? The 'Vikings Diet', which is sometimes called the 'Nordic diet', consists of food items based on the geographical location, social status and the season. Fish was a staple in coastal areas, with Vikings consuming fish like cod, herring and eel. They also ate seafood like mussels and oysters. They also grew and consumed grains like barley, oats and rye, which they used to make bread, porridge and beer. They ate fruits like berries, apples, and plums, as well as vegetables like cabbage, carrots, and onions. Vikings consumed dairy products like milk, cheese and butter from cows, goats, and sheep. To preserve food, Vikings used methods like smoking, salting, and fermenting. While speaking to Fox News Digital, registered dietitian and food blogger Lauren Harris-Pincus discussed the Vikings diet, its benefits and side effects. Harris-Pincus said that the Vikings were "limited to the foods available to them at the time". "Their diet focused on clean, sustainable foods, which is why we are discussing its health benefits today." She stated that the Viking diet is quite similar to the wellness plan that people now have. The expert said that fibre-rich carbs like fruit, veggies, legumes, nuts and whole grains "support gut health and help to prevent lifestyle diseases, including diabetes, cardiovascular disease and some cancers." What are the downsides? The Viking diet could have some nutritional downsides as well. "This diet contains a significant amount of meat and animal fat compared to the Mediterranean diet," Harris-Pincus said. "While the high fat content helped Vikings survive cold winters, the excessive amount of saturated fat is a cardiovascular risk." She also suggested that if someone wants to follow the Viking diet, they can remove the mead while sticking to healthier habits.
Economic Times
a day ago
- Economic Times
What is Viking Diet: Why eating like a Norse warrior could be a modern health trap?
Synopsis The Viking diet, inspired by Norse eating habits, gains popularity. It emphasizes whole, sustainable foods. Experts caution against strict adherence due to high fat and sodium content. They suggest focusing on vegetables, fruits, and whole grains. Reduce processed foods and red meat. Home cooking allows control over ingredients. Adopt the Viking spirit with a modern, health-conscious approach. iStock Inspired by the Norse people's eating habits, the "Viking diet" is resurfacing, emphasizing whole, sustainable foods. While appealing, experts caution against strict adherence due to high saturated fat and sodium content. (Representational image: iStock) The Vikings are remembered for their fearless voyages and epic raids, but their kitchen habits are now sailing into modern wellness conversations. The so-called 'Viking diet' or 'Nordic diet' is making a comeback, inspired by what Norse people ate between the 8th and 11th centuries. While it may seem like the ultimate clean-eating blueprint, health experts caution that replicating it exactly could be risky in today's world. The advice comes from registered dietitian and food blogger Lauren Harris-Pincus, who spoke to Fox News Digital about the diet's benefits, pitfalls, and ways to adapt it wisely. The Vikings' meals were shaped by geography, climate, and survival needs. Harris-Pincus explains that their diet was rooted in 'clean, sustainable foods,' resembling modern wellness trends such as the Mediterranean diet, but with a heavier emphasis on animal included: Vegetables: onions, garlic, cabbage, carrots, leeks, turnips, parsnips onions, garlic, cabbage, carrots, leeks, turnips, parsnips Nuts and fruits: walnuts, hazelnuts, bilberries, raspberries, wild apples, plums walnuts, hazelnuts, bilberries, raspberries, wild apples, plums Meat and seafood: cattle, pigs, sheep, ducks, geese, salmon, mackerel, herring, and even whale or seal meat cattle, pigs, sheep, ducks, geese, salmon, mackerel, herring, and even whale or seal meat Grains and dairy: rye, barley, oats, buckwheat, milk, butter, cheese rye, barley, oats, buckwheat, milk, butter, cheese Extras: eggs, salt, spices, and drinks like beer and mead Beer and mead were sometimes consumed by children, largely because clean drinking water was scarce. While the diet's reliance on whole, minimally processed foods is appealing, Harris-Pincus warns against copying it in full. 'It's not important, wise or practical to follow the Viking diet exactly in our current food environment,' she says. High saturated fat: Vikings relied on fatty meats to survive harsh winters, but modern lifestyles don't require such heavy fat intake. Too much saturated fat raises cardiovascular risk. Vikings relied on fatty meats to survive harsh winters, but modern lifestyles don't require such heavy fat intake. Too much saturated fat raises cardiovascular risk. Excess sodium: Preserving food with salt was essential in Norse times, but it can lead to hypertension today. Preserving food with salt was essential in Norse times, but it can lead to hypertension today. Alcohol dependence: Mead and beer were everyday staples then, but high alcohol consumption can undermine long-term health. Harris-Pincus suggests taking inspiration from the Viking diet without committing to its more problematic elements. This means: Emphasising vegetables, fruits, nuts, and whole grains Limiting highly processed foods high in sugar, fat, and sodium Reducing red meat and replacing some animal fats with plant-based alternatives Cooking at home to control ingredients and portion sizes 'The focus should be on incorporating more whole foods, especially fiber-rich carbs, while cutting down on ultra-processed items,' she Viking diet offers a snapshot of clean, resourceful eating rooted in nature and necessity. But unlike the Norse warriors who braved icy seas, most modern people don't need to fuel up on high-fat meats or salted fish to experts recommend borrowing the best parts — seasonal produce, hearty grains, quality proteins — while skipping the parts that clash with today's health needs. In other words, you can eat like a Viking, but it's best to do it with a 21st-century mindset.
Time of India
2 days ago
- Time of India
The Italian ‘land of eternal youth' where 1 in 10 residents live beyond 100 — here's their secret to longevity
Acciaroli, a picturesque fishing village on Italy's Cilento Coast, is celebrated as the 'Land of Eternal Youth' for its extraordinary number of centenarians — around one in ten residents lives past 100. Tired of too many ads? go ad free now Beyond its Mediterranean beauty, cobblestone streets, and serene harbour, the village has captured global scientific interest for its secret to healthy ageing. Researchers from Rome's Sapienza University and the University of California, San Diego, discovered that locals maintain youthful blood circulation and low levels of age-related illnesses. The surprising factor? Rosemary — a herb grown in nearly every garden, used daily in oils, teas, and meals. Packed with antioxidants and circulation-boosting compounds, it may be a key ingredient in Acciaroli's recipe for remarkable longevity. How this tiny Italian village helps people live beyond 100 — here's their secret Tucked away in the Campania region, Acciaroli's cobblestone streets, rustic stone houses, and fishing boats paint the picture of an old-world Mediterranean paradise. Yet, behind its tranquil charm lies a statistical anomaly — the highest concentration of centenarians in Europe. This caught the attention of Rome's Sapienza University and the University of California, San Diego School of Medicine, who spent six months studying the village's elderly residents. Their goal was simple: find out what makes Acciaroli's population age so gracefully. Acciaroli's secret: Healthy blood circulation in old age Researchers discovered that Acciaroli's older adults share a rare physiological trait — their blood circulation mirrors that of people decades younger. Tired of too many ads? go ad free now The reason? They have extremely low levels of adrenomedullin, a hormone that naturally increases with age to maintain blood flow. When adrenomedullin levels are too high, it can constrict blood vessels, leading to poor circulation and health issues such as heart disease and high blood pressure. Dr. Alan Maisel, one of the lead researchers, explained: 'Older people usually produce more adrenomedullin to keep blood moving, but in Acciaroli, we don't see that spike. Their vessels stay open, allowing blood to flow freely like in much younger individuals.' This superior circulation may explain why common age-related illnesses are rare in the village. Rosemary, diet, and lifestyle: The keys to Acciaroli's centenarians' good health The study found that Acciaroli's centenarians had remarkably low rates of: Cataracts – suggesting healthy eye blood flow and oxidative protection. Osteoporosis – likely due to active lifestyles and mineral-rich diets. Alzheimer's disease – possibly linked to better brain circulation and protective compounds in their diet. Dr. Maisel described the results as 'astonishing,' noting that even elderly smokers and overweight residents enjoyed surprisingly good health compared to average seniors elsewhere. The breakthrough moment in the research came when scientists realised that almost every household in Acciaroli grows and consumes large amounts of rosemary. How rosemary may protect the body Rosemary is rich in compounds such as carnosic acid and rosmarinic acid, both known for: Improving micro-circulation – keeping blood flowing smoothly through small vessels. Protecting brain cells – acting as antioxidants that fight age-related damage. Reducing inflammation – helping the body repair itself more efficiently. Residents use rosemary in oils, sauces, stews, and even as a tea, ensuring they consume it daily. As Dr. Maisel noted 'They don't just use rosemary for flavour — it's part of their culture, part of their way of life.' Acciaroli's longevity lifestyle: Fresh food, daily activity, and low stress While rosemary plays a central role, the lifestyle in Acciaroli is equally important in promoting longevity. Fresh, seasonal foods The local Mediterranean diet is filled with: is filled with: Fresh fish, rich in omega-3 fatty acids for heart and brain health. Homegrown vegetables and fruits, supplying vitamins, fibre, and antioxidants. Olive oil as the primary fat source, known for reducing heart disease risk. Daily physical activity Instead of gym workouts, residents stay active naturally through: Fishing in the harbour. Gardening in terraced plots. Walking along steep village paths. Low-stress environment Acciaroli's isolation from major highways and urban noise creates a calmer environment, lowering stress hormones that can accelerate ageing. One of the most fascinating aspects of Acciaroli's longevity puzzle is that not all of its centenarians follow what we'd call a perfect health model. Many are overweight. Some are regular smokers. Yet, their low stress levels, nutrient-rich diet, and daily activity seem to offset these risks, suggesting that overall lifestyle balance may matter more than eliminating every bad habit. Acciaroli in the context of global 'Blue Zones' The village now joins the ranks of the world's famous Blue Zones — regions identified by researcher Dan Buettner where people live exceptionally long lives. Other Blue Zones include: Okinawa, Japan – Diet based on vegetables, tofu, and seaweed, plus strong community ties. Sardinia, Italy – Mountain life with daily walking and goat's milk consumption. Nicoya Peninsula, Costa Rica – Diet rich in beans, corn, and tropical fruits. Ikaria, Greece – Herbal teas, midday naps, and minimal processed foods. Loma Linda, California – Plant-based diet and strong faith-based social networks. In each case, diet, movement, community, and low stress emerge as the cornerstones of healthy ageing. Also Read |
