Mediterranean and Vegetarian Diets Top Heart-Healthy Rankings by AHA

The American Heart Association has rated 10 popular diets based on how well they follow heart-healthy guidelines. Each diet was scored against nine out of ten key features, including limits on unhealthy fats and excess carbohydrates. The results place some eating styles far ahead of others in supporting cardiovascular health. Mediterranean, pescatarian, and vegetarian diets earned the top scores, all above 85. These tier 1 diets provide plenty of fibre, which helps lower cholesterol, maintain a healthy weight, and regulate blood sugar. The Mediterranean diet, in particular, includes foods like olive oil, nuts, seeds, and fatty fish, all rich in unsaturated fats that boost HDL cholesterol.

Vegan and low-fat diets fell into tier 2, with scores between 75 and 85. Very low-fat and low-carb diets were ranked in tier 3, scoring between 55 and 74. Paleolithic and very low-carb/keto diets performed the worst, landing in tier 4 with scores below 55. The rankings show clear differences in how well diets align with heart-health recommendations. Diets rich in fibre and healthy fats, like the Mediterranean, lead the list. Those low in fibre and high in unhealthy fats, such as keto and paleo, score the lowest.