The American Heart Association published a report on Thursday that assessed the top 10 diets based on their adherence to heart-healthy eating guidelines. The report revealed that several well-known diets, including the keto and Paleo diets, received lower rankings for heart health. Maya Feller, a nutritionist, shared insights on the study’s findings and provided tips for maintaining heart-healthy habits in an interview with “Good Morning America.”
According to Feller, researchers utilized the criteria set forth by the American Heart Association (AHA) for determining heart-healthy eating patterns as the foundation of their rating system. This system included nutritional requirements based on limitations of fat, saturated fats, cholesterol, trans fat, and sodium.
The study found that diets that were very low in carbohydrates, such as the Atkins diet, or very high in fat, such as the keto diet, scored poorly in the rating system. Although there was some weight loss and improvement in lipid and blood sugar levels in the short term, in the long term, these diets could increase the risk of high levels of LDL or “bad” cholesterol, which is a known risk factor for heart disease.
The ketogenic and Paleolithic diets, which are very low in carbohydrates and high in fat, received the lowest scores on the AHA scale. The American Heart Association stated that these diets restrict the intake of fiber-rich fruits, whole grains, and legumes, and allow for high levels of saturated fat, both of which are associated with an increased risk of developing cardiovascular disease. The AHA report also considered other factors such as diet flexibility, cultural relevance, personal preference, and affordability. The DASH diet, Mediterranean diet, pescatarian diet, and vegetarian diet were among the top-scoring diets, with the first two helping to manage hypertension, a known risk factor for heart disease.
According to Feller, the top-rated diets have a lot of seafood, legumes, and carbohydrates with fiber, along with a pattern of eating that includes fruits, vegetables, and lean proteins. These diets are highly recommended by the AHA and generally contain vegetables, seafood, lean proteins, nuts, seeds, and potassium-rich foods. Although it is not necessary to completely eliminate carbohydrates and fats from the diet, it is important to find a personalized pattern of eating while being mindful of nutritional intake. Feller emphasized the importance of carbohydrate literacy, stating that carbohydrates are necessary for fuel and energy for the brain. She also recommended replacing saturated and synthetic fats with mono and polyunsaturated fatty acids found in nuts, seeds, and some fruits such as olive and avocado for a heart-healthy diet.
