A well-balanced diet plays a crucial role in protecting heart health by lowering blood pressure, reducing cholesterol, and preventing inflammation. Here are five diets that have been shown to support cardiovascular well-being:

1. Mediterranean diet: Inspired by the traditional eating habits of people in Greece and Southern Italy, this diet is rich in fruits, vegetables, whole grains, nuts, and olive oil. It includes moderate amounts of fish, poultry, and dairy while limiting processed foods, red meat, and added sugars. The combination of healthy fats and antioxidants helps lower the risk of heart disease.

2. DASH diet: Designed to combat high blood pressure, the Dietary Approaches to Stop Hypertension (DASH) diet promotes heart health by emphasizing whole grains, lean proteins, low-fat dairy, and plenty of fruits and vegetables. It also encourages reducing sodium intake, which can help control blood pressure levels.

3. Plant-based diets: Vegan and vegetarian diets focus on plant-based foods, eliminating or minimising animal products. These diets are naturally high in fiber and antioxidants, which can lower cholesterol and reduce the risk of heart disease when based on whole, unprocessed foods.

4. Flexitarian diet: A more flexible approach to plant-based eating, this diet encourages primarily consuming plant foods while allowing occasional meat and dairy. It offers heart benefits similar to vegetarian diets while being easier to follow long-term.

5. TLC diet: The Therapeutic Lifestyle Changes (TLC) diet, developed by the National Institutes of Health, is designed to lower cholesterol by promoting fiber-rich foods, healthy fats, and regular exercise. It also emphasizes reducing saturated fats and maintaining a healthy weight.

Adopting one of these heart-friendly diets can be a powerful step toward better cardiovascular health.