Healthy eating

Heart health diets- The only diets you need to focus on!

There are many types of diets which you may know about, but did you know that the most important diet is the one that can save your life forHeart healthy diets good? Yes I am talking about your heart health diets. These diets are unique because, unlike the weight loss diets, they can have almost all the benefits of all the diets you may know about, such as weight loss. In this article I will be talking about the most important types of diets which you can choose from.

Please know that these diets are what I used when I was unclogging my arteries over the past 8 years so this article is not like any other where you are sold about research. This I believe will help you understand what a regular person who did trial and error to get his health back discovered. I personally believe nothing can ever surpass personal experience.

So let’s discover the heart healthy diets I have used over the years to recover my heart health with their pros and cons.

Vegetarian diet

A vegetarian diet is a diet that incorporates plant based foods, also known as the greens. These include foods such as fruits and vegetables. The vegetarian diet is very broad and it is divided into many other vegetarian subgroups.

The vegetarian diet has been gaining a lot of traction over the years as people turn to it for the different benefits derived from it which are beneficial to the body for fighting many diseases of which heart disease is the major one. There are other reasons why people resort to a vegetarian diet. I wrote an article about this which you can check here.

There are many countries which mainly focus on this diet. Below are the countries which adapt this diet, This can help you know which country is easier to visit if you are a vegetarian of if you want to experience the Vegetarian diet:

  • India

Being a country where mahatma Gandhi, One of the biggest leaders of our time, who was also a vegetarian it is no surprise why India is theheart health number one leading country when it comes to the vegetarian diet. It is estimated that about 38% of the population is vegetarian. The other influence for the majority of the population being vegetarian is due to the introduction of Buddhism in the country around the 6th Century.

There are main subgroups that is prevalent in the country is the Lacto-vegetarianism, whereby they eat all dairy products except for eggs. Although there is a huge elimination of meat in the country some parts of the country, especially the coastal areas, Kerala there is a huge meat consumption.

  • Israel

Israel is one of the biggest countries with vegetarian population. This is due to a religion known as Judaism which restricts meat consumption. The population as a whole is gradually becoming vegetarians as now there is about 13% who are vegetarians. The population is gradually seeing the vegetarian diet as a lifestyle.

  • Ethiopia

Ethiopia which is characterized by its people who normally have slim body sizes is known for adopting a vegetarian diet. The main influence of vegetarianism for the people is religion which is adopted in the country. The Ethopian Orthodox church is where the majority of the Ethiopians attend church. This church advocates that on Wednesdays, Fridays and Lenten seasons no meat should be consumed.

This means that a vegetarian who visits the country can find it easy to be accommodated especially since their food markets incorporates many of the vegetarian diets in their menu.

  • Jamaica

Jamaica is very famous for its Rastafarians. This group of people in Jamaica have a huge influence in the eating habits of vegetarians. This group is mainly known for the respect they have for any sort of animal and thus are against animal killing and consumption. This makes it easy for a vegetarian to visit this country and be well accommodated.

  • UK

In an effort to combat obesity this country has seen an increase in the number of people becoming vegetarians. This has made the country be in the third raking in terms of having the highest number of vegetarians in Europe.

World War 2 also had a profound effect on the number of people having to adopt the vegan diet in this country. These were conscious choices that were taken.

There is also a number of people in the country who have resorted to flexiterianism (which is becoming a trend). This is whereby people choose to eat less meat in their meals.

  • Taiwan

Buddhism has a huge influence for vegetarianism in the country. The capital of the country is estimated to have more than 300 vegetarians. Visiting this country as a vegetarian has a lot of benefits since there are restaurants that focus exclusively to vegetarians.

  • Italy

Italy has the highest number of vegetarians in the country as it boosts 10 % of people who are adopting this diet. This is due to many reasons such as health consciousness and animal sensitivity. The country has seen a huge increase in vegetarianism whereby in 2016 a city known as Turin implemented an agenda to promote meat reduction to help increase vegetarianism.

Italy is mainly known as a village country, this is especially true when you go towards the south side. This village atmosphere makes vegetarianism be more prevalent.

Heart health

  • Austria

Austria is the second biggest country when it comes to vegetarianism. The number of vegetarians has been increasing due to the Vegan society which was founded in 1999. Vienna is mainly known as the city which has many vegan food outlets.

Pros

  • Good for weight regulation
  • High fiber content

Cons

  • Protein may be insufficient
  • Supplementing may be needed.

Vegan diet

The vegan diet is a subgroup of a vegetarian diet. I decide to add this diet separately due to its vast popularity these days, it might as well be a heart healthdiet on its own after the vegetarian diet.

A vegan diet is the same as the vegetarian diet except that it eliminates all foods that come from the harming of the animals. This means that even though the vegetarian diet includes dairy products or eggs the vegan diet excludes such foods. This diet is what I used to assist unclog my heart arteries and it really does work.

Pros

  • Eliminates excessive calcium which heavily causes heart clogging,
  • Helps with regulating your weight since it has less fat
  • Good for weight loss

Cons

  • insufficient proteins mostly (you would mostly need to combine food groups)
  • May require supplementing of other nutrients
  • Very minimal calcium (may affect your bone health)

Mediterranean diet

heart health

A Mediterranean diet is a diet that is adopted from following an Italian and Greece way of eating. This is done by focusing of seafood and poultry along with plant based foods. I wrote an article about what this diet is all about and how it can be beneficial for your health and you can click here to read it. This diet is very good for unclogging blocked heart arteries due to the high amount of omega 3 fatty acids which is incorporated.

The diet also has the good cholesterol which helps with making the heart artery lining strong.heart health

Pros

  • High omega 3 fatty acids
  • High protein
  • High fiber

Cons

  • Too much seafood can cause gout

A diet that suits you

If you are looking for a diet that will assist you heart health it is good to focus on a diet that fits your needs. For example if you want to loose weight excessively while keeping your heart health I would recommend a vegan diet as this diet does exactly this with its fewer fats and high fiber content. This is because fiber keeps you fuller for long and thus reduces your hunger.

heart health

 

You can also combine two of these diets to suit your health needs. I would also recommend that you ensure you get all the nutrients in any diet that you follow. If you are like most people it would be easier to follow a diet that still incorporates meat but assist you to transition to a plant based diet like a vegetarian diet, like Mediterranean diet.

Conclusion

The three diets above are not only important for heart health but they are vital for maintaining a good health overall. Many people who change to any of the above diets find benefits almost immediately in their bodies.

If you would like to comment on this topic or add any of your experiences or comments you are welcome to add them below.

 

 

 

 

21 Comments

  • Gabriella Tito

    Great selection of diets here. These are truly heart healthy diets, especially the mediterranean diet because because of all the healthy fats and good protein. I’m going to check out your mediterranean diet post!

    I think a good way to live would be to somehow combine all of this into healthful living- you can eat less meat but you don’t have to take it away completely. Perhaps some days you don’t even have to consume it.

    What do you think about this?

    • Thabo

      I agree completely. I do that on occasions whereby I eat fish or poultry just to get my proteins for my body. In that way I still get all the health benefits of all the diets.

  • Amy

    Thanks for such an interesting article, it was helpful to see the different options for heart health. I have a family history of heart disease so this is really important and will be useful for me, thank you.

    • Thabo

      I am so sorry to hear about the heart disease issue but with a good diet you can live stronger. I am glad this article could help you.

  • Matts Mom

    I like the idea of combining a vegetarian diet with some seafood. I love both, and I think this would be a healthy choice for me. Really, this is what I do now except I need to be a little bit stricter on myself. Only issue is that seafood can be a more expensive choice for protein.

    • Thabo

      Indeed combining is good as you get both the befits of a vegetarian diet and those of meat. True seafood can be expensive but if you plan your meals to only eat it twice a week it becomes less expensive especially for fish types like Tuna.

  • Vicki

    Very interesting article. I have been a vegetarian since I was 13 (I am now 36). I only have one kidney which functions and I was once told by a urologist that the meat free diet I was helping my one kidney to function properly. A high protein diet, where the protein is sourced from meat/poultry, can put extra strain on your kidneys . I was unknowingly helping my single kidney when I begged my parents at 13 to stop giving me meat. I hated it. Maybe it was my bodies way of stopping me eating something bad for me. I convinced my dad to give up meat years ago and he has not eaten it for 20 years. A year after he stopped he had lost 2 stone and his blood pressure had come down to normal. My husband is now vegetarian too and he feels great. Everyone should give it a go!! F

    • Thabo

      Wow Vicki I am so glad to hear your news. It validates more the fact that a vegetarian diet is good for your overall heart health because it also helped me unclog my heart arteries and help regaining my heart health. I am also in the process of helping others convert to this diet so they can live a healthier life.

  • Otaku Geno

    Oh wow I’m 27 and I’ve never heard of heart health diets never this article was very mind blowing and makes me think what else out there don’t I know about but it really is time for me to start eating better in general plus I love trying new foods lots of great ideas from this article very helpful thanks again will be bookmarking this and sharing ! 🙂

    • Thabo

      Thank you Otaku. You are the same age as me so you are actually at a very good to start eating healthy. The change in your diet to these foods will definitely help with making your have optimal health throughout your years.
      I am glad I could help you with these tips from my life experiences.

  • Mary

    Love the comparisons made for the 3 diets. As mature adult, I am very conscious about my heart health. I am a vegetarian. I would love to go vegan, but not sure I can give up my cheese! It was easy for me to give up meat, as I do not like the taste of it. I sometimes eat chicken or fish.

    • Thabo

      Hey Mary you eat just like me except for the cheese part. Going vegan is not too bad as there are other substitutes for cheese. However you are having a great heart health diet keep it up.

  • Joo

    Thank you for writing from your own experience in healing your arteries. I love the vegan diet, I’m trying to follow this diet now, but it’s not easy as the husband and kids love meat too much.
    I tried vegetarian before, but when it comes to outside vegetarian food in my country, it can get oily, and there’s too much focus on fake meat, which I don’t like.
    Thanks for reminding that the diet we choose should take care of our heart health.

  • Ali

    What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You! For sharing this quality post with others.
    Actually this is exactly the information that I was looking for about healthy diets and when I landed to your website and read this post, it answered all my questions in details.

    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a source for healthy diets.

    I will come back to your website again and again for sure and I’m looking forward to read your new posts.)

    Thanks!

    • Thabo

      Thank you Ali. I am glad I could help you be more heart healthy. My aim is to empower people with my life experiences of heart condition I have been suffering for a while.

      I will be sure to add value to you and many others. If you need more information be sure to go through my other articles on this site.

  • Anna

    Great information!
    I agree that adding more vegetables, fruits and nuts will definitely help decrease inflammation, increase your energy level and what is more important make your heart healthy.
    The vegetarian or better vegan diet would definitely fuel your body not only with micronutrients like vitamins and minerals but also with macronutrients.
    However, when you follow these diets you need to make sure to get enough protein (complete protein), as plant-based protein is often a not complete protein, therefore you might be lacking on one. Quinoa is a great plant-based source of has complete protein.
    Mediterranean diet is great as it included a variety of seafood options that are rich in Omega-3 (anti-inflammatory component).
    Great advice you offered to your readers!

    • Thabo

      Hey Anna

      Thank you very much for your comment. I am also thankful that you gave me advice for the Quinoa because I had been looking for more options for protein completion. I will definitely check it out.

  • Joe

    Does Tuna meet the fish needed for the Mediterranean Diet? I did an article on my website about this diet and have pretty well followed it. I am thinking of the vegetarian diet as well. Guess I just hate to give up the protein. I also have one functioning kidney, so guess I should give it a try. Great article.
    Joe

    • Thabo

      Hey Joe. thanx for your comment. Yes tuna does meat the Mediterranean die because it is part of the seafood group that is eaten in countries like Italy and Greece.
      As for the protein you will not really give it up. All you will do is to combine different food groups to produce the complete amino acids that make up complete protein.
      An example is eating rice and beans. These two food groups complete the protein amino acids package.

  • Isabel

    Thanks for this great comparison, it makes so much sense. I think the Mediterranean diet might be the easiest to follow, as it doesn’t involve avoiding any particular food group. Red meat is actually an issue in terms of its ginormous water footprint, so everybody should make an effort to eat less of it, and more vegetables, which have the smallest footprint… Yet another point in favor of vegetarianism!

    • Thabo

      You are welcome. Yeah I always recommend the Mediterranean diet for people who are looking to convert to the Vegan diet ultimately.

      This because it gives a person the best of both worlds (vegetarian die and normal diet of eating meat).

      Yeah I agree people should eat less meat I agree as this will make most of their health problems go away.

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