After all the rich feasting of the holiday season, it’s common for people to want to try out a diet to start off the new year. With weight-loss advice being high on the holiday social media algorithm, it’s no surprise people are turning to the internet for free advice. However, cardiologists at Atrium Health Floyd and Harbin Clinic are encouraging patients to find more individualized recommendations before trying anything new.
“Eating right is really about making as many of the best food choices as you can,” said Harbin Clinic cardiologist Dr. Charles Baggett. “The diet I can most broadly and consistently recommend based on heart research is the Mediterranean Diet, and I strongly encourage my patients to read The Obesity Code as well. Diets that focus primarily on fewer calories or weight loss aren’t always the best choice for heart health, particularly for people who face heart conditions.”
Eating for Heart Support
What is a Mediterranean Diet?
The Mediterranean Diet is a lifestyle approach to eating that emphasizes balance, variety and nutrient-rich foods. Inspired by the traditional eating habits of countries bordering the Mediterranean Sea, this diet focuses on:
- Plant-based foods as the foundation: Fresh fruits, vegetables, whole grains, legumes, nuts and seeds make up the bulk of meals.
- Healthy fats over unhealthy fats: Olive oil is the primary fat source, replacing butter and processed oils. Avocados and nuts also contribute heart-friendly fats.
- Lean proteins: Fish and seafood are encouraged several times a week for their omega-3 fatty acids, while poultry, eggs and dairy are eaten in moderation. Red meat is also limited.
- Flavor without excess salt: Herbs, spices, garlic and citrus add taste without relying on sodium.
In other words, as Dr. Baggett encouraged, the Mediterranean diet encourages a lot of easy food swaps. If you’re reaching for pasta, choose the whole-grain spaghetti. If you’re roasting broccoli, toss it in olive oil rather than butter. Or if you’re looking for a crunchy afternoon snack, try sunflower seeds rather than potato chips.
Research consistently shows that the Mediterranean Diet can lower LDL cholesterol, reduce blood pressure and decrease the risk of heart disease and stroke. It’s a diet about sustainable, heart-supportive habits rather than quick fixes.
Hard on the Heart
Rapid weight or “crash diets”
Fad, rapid weight-loss or “crash” diets are often marketed as ways to quickly boost metabolism or achieve fast results. However, diets such as juice cleanses or very-low-calorie regimens can sometimes place stress on the cardiovascular system. Sudden and significant reductions in calorie and nutrient intake can lead to rapid changes in electrolyte levels, particularly potassium and magnesium, which play essential roles in maintaining normal heart rhythm and muscle function. These imbalances can contribute to irregular heartbeats(arrhythmias) or transient decreases in heart function, especially in people with underlying heart disease or those taking certain medications.
Unbalanced nutrient intake
There are other diets that aren’t technically “crash” diets, but that encourage participants to be heavily restrictive about their foods. Others are both restrictive and encourage participants to rely heavily on highly processed meal replacements. Although these foods may give you the right amount of protein or other nutrients, you may also consume an unhealthy amount of fats, sodium or sugar, increasing the risk of heart attack and stroke.
Time for a heart-to-heart
Ultimately, weight loss can be an important part of cardiovascular health, but paying attention to where you are getting your information makes a world of difference. Even if a TikTok dietician has valuable knowledge, gleaning facts from the internet or social media is not always immediately applicable to your specific body or circumstances. If you decide to rethink your diet, make sure to talk with your cardiologist or primary care provider about your personal health profile and what is best for your whole body rather than making decisions based on the scale or your clothing size.