On Thursday, the American Heart Association released a report ranking the 10 best heart-healthy diets. Researchers have found that some of the most popular diets, such as keto and paleo, are less beneficial for heart health.
Nutritionist Maya Feller spoke to Good Morning America about the study's findings and heart-healthy habits.
Feller said the researchers used the American Heart Association (AHA) criteria for heart-healthy eating habits as the basis of a rating system that includes dietary needs based on limited amounts of fat, saturated fat, cholesterol, trans fat or sodium.
"They found that very low-carb diets like Atkins or high-fat diets like Keto were actually worse," Feller said. "In the short term, there was weight loss and some improvements in lipids and blood sugar. However, in the long term, high LDL [or] cholesterol can increase the risk of bad cholesterol and is a risk factor for heart disease. "
Very low-carb diets and high-fat diets, such as the ketogenic and paleolithic diets, score the lowest on the AHA scale.
"Limited fruits, whole grains and legumes can lead to decreased fiber intake. In addition, this diet is high in fat without limiting saturated fat. High levels of saturated fat and low fiber intake are associated with the development of cardiovascular disease," the AHA said in a statement.
The report also considers other factors such as dietary flexibility, cultural compatibility, personal preference and affordability.
The DASH diet, the Mediterranean diet, the pescetarian diet, and the vegetarian diet are among the most highly regarded diets. The first two diets help control high blood pressure, a risk factor for heart disease.
"When we look at the best diets, we see a lot of seafood. There's legumes, they're really good carbs, they're full of fiber," says Feller. "In general, we see eating habits rich in fruits, vegetables and lean protein as a way to think about improving heart health."
The best AHA diets often include vegetables, seafood, lean protein, nuts, seeds, and potassium-rich foods.
While people don't need to completely eliminate carbs and fats from their diet, Feller says the best solution is to stay mindful and find the eating patterns that work best for the individual.
"Carbohydrates are important to know. We need carbohydrates as fuel and energy for our brain," she says. "Replace saturated and synthetic fats with monounsaturated and polyunsaturated fats found in nuts, seeds and some fruits." Like olives and avocados, you can to make heart-healthy choices."