Top 5 diets for heart health: Expert panel puts Mediterranean, DASH at the top
Forbes Health has published an updated list of its top 5 heart-healthy diets, with two familiar options—the Mediterranean and DASH diets—coming in at No. 1 and No. 2, respectively.
Three independent panelists collaborated on this ranking: Toby Amidor, MS, RD, CDN; Leslie Bonci, MPH, RD, CSSD, LDN; and Jennifer Fiske, MS, RDN, LD. All panelists were asked to pay extra close attention on how different diets impact a person’s blood pressure and cholesterol levels.
“Diet plays an important part in cardiovascular health, impacting everything from blood pressure to your potential of developing heart disease,” according to the report. “And while certain patterns of eating may be effective for fitting into a smaller pair of jeans or gaining muscle mass, other diets are better suited for giving your heart health a boost.”
The Top 5 Diets for Heart Health in 2024, according to Forbes Health
1. Mediterranean Diet
No surprise here—the Mediterranean diet has been coming in at No. 1 on a majority of these lists for years now.
The Mediterranean diet, named for its connection to the traditional eating habits of Greece and Italy, is based on whole grains, fruits, vegetables, legumes, nuts, seeds and olive oil. While it primarily focuses on plant-based options, fish, seafood, poultry and dairy products are also allowed in moderation. Anyone with a nut or fish allergy, the panel noted, could struggle to follow this diet.
2. DASH Diet
The DASH diet—short for Dietary Approaches to Stop Hypertension, if you were wondering—was specifically designed with blood pressure control in mind. It is a low-sodium diet that embraces high levels of potassium, calcium and magnesium intake. It also allows low-fat dairy products to be consumed, something that is not true for many heart-healthy diets.
The panelists added that there has been recent evidence that suggests this diet could help lower a patient’s risk of heart failure.
3. Ornish Diet
This is a plant-based option developed by Dean Ornish, MD, to help prevent heart disease. It has been associated with the potential to protect against prostate cancer as well, the panelists added.
4. MIND Diet
The MIND diet is a combination of the Mediterranean and DASH diets, emphasizing certain foods that are believed to improve brain health. It recommends avoiding red meats, butter/margarine, cheese, pastries/sweets and fast food altogether. The panelists also pointed to one study that suggested following this diet can “slow cognitive decline after a stroke.”
5. Pescetarian Diet
This is a plant-based diet that also includes fish and shellfish, though other meats are excluded. The omega-3s found in fish have been linked to certain heart-healthy benefits, which explains why so many physicians recommend this diet. The panelists did note that eating too much fish can be bad for a person.
“While our ranking highlights standout diets for heart health, this list isn’t comprehensive—and there are an array of other, heart-healthy eating plans out there,” according to the report. “In general, research shows healthy, plant-based diets consisting of foods like whole grains, fruits, vegetables, nuts and legumes are associated with a decreased risk of coronary heart disease, while diets consisting of less healthy plant-based foods like juices, refined grains, fries and sweets, had an increased risk of coronary heart disease.”
Read the Forbes Health report in full here.
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.