Top 15 heart-healthy diets: DASH, Mediterranean come out on top
![doctor fruits vegetables vegetarian diet. Embracing a plant-based diet can improve a person’s cardiovascular health, according to a new commentary published in the American Journal of Cardiology.[1] The article, titled “Are We What We Eat? The Moral Imperative of the Medical Profession to Promote Plant-Based Nutrition,” also highlights multiple reasons that choosing plant-based nutrition over animal-based food can be viewed as being better for society as a whole.](/sites/default/files/styles/top_stories/public/2022-12/microsoftteams-image_12.png.webp?itok=RWBskBIY)
U.S. News and World Report kicked off 2023 by sharing its annual list of the best diets for a person’s health, and the Mediterranean diet came out on top for the sixth year in a row. The list represents a collaboration between more than 30 nutritionists, doctors and epidemiologists.
In a separate ranking looking specifically at heart-healthy diets, the DASH diet was a surprise choice for the No. 1 spot. The Mediterranean and Ornish diets were tied at No. 1 in the publication’s 2022 rankings of the best heart-healthy diets. The DASH diet was No. 3.
What is the DASH diet?
DASH is an acronym for Dietary Approaches to Stop Hypertension. The DASH diet was designed to lower an individual’s blood pressure and improve their overall heart health. It prioritizes foods heavy in potassium, calcium and magnesium, limiting foods high in sodium, saturated fat and added sugars. Fruits, vegetables, whole grains, fish, poultry and nuts are all parts of a well-balanced DASH diet.
A helpful breakdown is available on the Mayo Clinic website.
Other heart-healthy diets to consider
The top 15 heart-healthy diets, as ranked by U.S. News and World Report, were:
1. DASH Diet
2. Mediterranean Diet
3. Flexitarian Diet
4. Ornish Diet
5. MIND Diet
6. TLC Diet
7. Mayo Clinic Diet (tie)
7. Volumetrics Diet (tie)
9. Dr. Weil’s Anti-Inflammatory Diet
10. Weight Watchers Diet
11. Pritikin Diet
12. Nutritarian Diet
13. Jenny Craig Diet
14. Noom
15. Zone Diet
Top 5 overall diets for 2023
As previously mentioned, the annual ranking from U.S. News and World Reports once again included the Mediterranean diet as the best overall diet for 2023. It was followed by the DASH diet and Flexitarian diet in a tie for second place, the MIND diet at No. 3 and the TLC diet at No. 4.
The overall rankings:
1. Mediterranean Diet
2. DASH Diet (tie)
3. Flexitarian Diet (tie)
4. MIND Diet
5. TLC Diet
Top 5 plant-based diets for 2023
Plant-based diets have grown in popularity in recent years, and multiple studies have highlighted the benefits a plant-based diet—if it is well-rounded and not made up of junk, of course—can have on a person’s heart.
U.S. News and World Reports explored the top plant-based diets for 2023 in its annual rankings, noting that these diets do not have to be exclusively made up of plant-based foods to be effective.
“Recent research underscores why many nutritionists have been saying ‘eat more plants’ all along,” according to U.S. News and World Reports. “A plant-based diet can lead to multiple health benefits, such as lowering blood pressure, managing weight and contributing to heart health.”
1. Mediterranean Diet
2. Flexitarian Diet
3. MIND Diet
4. Volumetrics Diet
5. Mayo Clinic Diet (tie)
Click here for additional information on these diets, including a detailed analysis of each one.
Michael has more than 18 years of experience as a professional writer and editor. He has written at length about cardiology, radiology, artificial intelligence and other key healthcare topics.