Diets to Prevent Heart Disease
                     DIETS TO 
PREVENT 
HEART 
SiDx BesIt SDietsE to APrevSent HEeart 
Disease
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2022
INTRODUCTI
OHearNt disease is a major concern for most 
of us. The cosmopolitan lifestyle has 
rendered us vulnerable to chronic disease. 
After research and studies, it had been 
concluded that there are certain diets 
which can impact your heart health 
considerably, of course for good, let’s 
discuss them one by one.
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2022
PREVENTING HEART DISEASE
Cardiovascular disease is one of the 
leading causes of death in modern 
society. Prevention of Heart disease 
requires small steps in the direction 
of a healthy lifestyle, like, including 
exercises in your daily routine, 
maintaining a healthy weight, 
quitting smoking, a night of good 
quality sleep, and a Healthy Diet 
above all.
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01 DASH Diet
Dash diet generally focuses on reducing 
hypertension, DASH diet is rich in potassium, 
calcium, protein, and fiber, all these nutrients 
are good at controlling blood pressure, the diet 
unlike its fancy name is quite simple, you just 
need to take lots of veggies, fruits, and whole 
grains while preventing sweets, fats and fat 
dairy foods and voila you are at DASH Diet.
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02 Ornish Diet
This diet was proposed a decade back, 
but it is still popular owing to its ability 
to reverse heart ailments. Ornish diet 
demands you cut all the fats, caffeine, 
animal products, cholesterol, and 
refined carbohydrates. You need to 
include fiber and complex carbs 
accompanied by exercise and no 
smoking. The diet allows you 2 ounces 
of alcohol if you are into it, but 
remember only 2 ounces!
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A PICTURE 
IS WORTH 
A 
THOUSAN
D WORDS
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03 TLC Diet 
The TLC diet aka Therapeutic lifestyle 
changes diet wants you to give up on 
saturated fats completely, you need 
to keep track of your calorie intake, 
complete control the cholesterol 
intake, and assimilate fiber-rich foods, 
fruits, veggies, and whole grains can 
significantly prevent you from all kind 
of heart disease.
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04 Vegan Diet
Vegan has now become the new status 
symbol, Vegan Diet eliminate all the 
animal products,  even the honey, so 
you know how hard it is, people need 
to rely on plant products for their 
protein requirements but ultimately 
the benefits you get from the vegan 
diet are unparalleled
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05 Flexitarian 
Diet
Following a vegetarian diet can be 
hard sometimes, we know right, so 
this diet gives you a little flexibility, 
the 5-week diet programs require 
you to keep track of your calorie 
intake. 1500 cal. in a day is allowed, 
the flexitarian diet revolves around 
plant proteins, like beans, legumes, 
peas, nuts, and seeds. A bit of 
sugar and spice is also allowed.
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06 Mediterranean 
Diet 
Mediterranean diet is famous for 
all good reasons, the diet is based 
on traditional eating patterns of 
Greeks hence the name 
Mediterranean, the diet mainly 
focuses on whole foods with 
minimum processing such as 
fruits nuts and seeds, this diet has 
a high success rate.
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Healthy Eating
• Eat whole and unprocessed food as 
much as possible
• Quit smoking
• Lessen your dairy fat intake
•  Include lots and lots of veggies and 
fruits in your diet
• Consider seeds and nuts for your snack 
cravings
• Prefer plant based proteins
• Try to avoid artificial sweeteners, spices 
and flavors
• Limit the amount of saturated fats and 
cholesterol in your diet
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CONCLUSION
A healthy heart is a precious possession but 
like every other possession it also needs 
maintenance. The diets we discussed earlier 
can  work wonders to your heart health, so 
listen to your heart and make the right 
choices, after all, Self-care is our greatest 
responsibility, giving a little amount of time 
to yourself can be rewarding in many ways, 
Life won’t wait for you to become 
responsible, so the earlier you start living 
healthy the better it is.
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2022
THANKS!
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questionSesn?d queries at
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Your Health and Wellness 
Partner
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SOURCE:  
Diets to Prevent Heart Disease
Yuvaap © 
2022