The Best Diets For Men’s Cardio Health
Keeping your heart healthy is essential to a long and healthy life, but that involves some attention to the food you put in your body. Potato chips, soda, and candy are not the keys to keeping your waistline or arteries in good condition, so you may need to put a little thought into your meals. Luckily, there are many diets available that help improve your cardio health.
The Ornish Diet
The Ornish Diet focuses on a variety of needs, allowing the individual to tailor it to losing weight, preventing or reversing diabetes and heart disease, lowering blood pressure and cholesterol, and preventing and treating prostate cancer. Dean Ornish wrote his book, The Spectrum, in 2007, organizing all foods into ratings, with healthy foods in group 1 and least healthy foods in group 5. Most of your success relies on making the right choices, like whole-wheat toast instead of a biscuit for breakfast. The most popular program is to reverse heart disease, limiting saturated and processed fats.
The TLC Diet
Created by National Institutes of Health’s National Cholesterol Education Program, the TLC diet aims to lower cholesterol by 8 to 10 percent in six weeks. More specifically, the diet significantly reduces the amount of saturated fat you consume, as well as fatty dairy products. The diet is completely safe, but you should only use this diet if you are a sufficient self-starter that doesn’t need a third party to motivate you.
The DASH diet helps your heart by lowering your blood pressure, through limiting the amount of salt intake. The National Heart, Lung, and Blood Institute (NHLBI) produces many pamphlets on this diet, which are downloadable online. The goal of the diet is to limit your daily sodium to under 1,500mg, recommending that someone with a 2,000-calorie limit has 6-8 servings of grains; 4-5 each of veggies and fruit; 2-3 of fat-free or low-fat dairy; 6 or fewer of lean meat, poultry and fish, with one serving being equivalent to an ounce; 4-5 (a week) of nuts, seeds and legumes; 2-3 of fats and oils; and 5 or fewer (a week) of sugary treats.
Finding the Right Plan for You
To select an effective program, you need to determine the level of commitment you have to keeping your heart healthy. A diet is only as successful as the dieter, so make sure you find a diet that has long-term sustainability, rather than a crash diet that will only impact your heart poorly. Once you find the right diet for you, spend time building up your exercise regimen for full-body cardio health.