In today’s health-conscious world, diets such as keto, Mediterranean, plant-based eating, and intermittent fasting dominate conversations. Each promises quick results, whether it’s weight loss, improved energy, or better overall health. But when it comes to your heart, not every diet delivers on its promises.To separate fact from hype, Professor Jason Kovacic, cardiologist and Director of the Victor Chang Cardiac Research Institute, shared his expert opinions on popular diets and lifestyle habits in a September 17 Instagram post. His rankings reveal which trends truly support cardiovascular well-being and which ones may silently harm it.
From carnivore to Mediterranean: Which diet truly protect your heart
The Carnivore diet
Dr. Jason gives the carnivore diet the lowest rating, scoring just 1 out of 10 for cardiovascular health. He describes it bluntly as “the worst diet ever invented for heart health, full of saturated fat.”The carnivore diet eliminates nearly all plant-based foods, focusing solely on meat, fish, and animal products. While its simplicity and potential for rapid weight loss may appeal to some, Dr. Jason warns that the risks far outweigh the benefits.Why it’s harmful: A diet overloaded with red and processed meats is strongly linked to elevated LDL cholesterol, hardened arteries, and a higher risk of heart attacks and strokes. By excluding fiber-rich fruits, vegetables, and legumes, the diet also deprives the body of key nutrients that protect heart function.Though followers may see short-term success with weight loss, Dr. Jason stresses that it comes at a serious long-term cost to cardiovascular wellness.
The Mediterranean Diet
On the other end of the scale, Dr. Jason awards the Mediterranean diet a perfect 10 out of 10, calling it the ideal blueprint for lifelong heart health.“Balanced Mediterranean diet, fresh fruit, fish, legumes, love it,” he explains.What makes it the gold standardThe Mediterranean diet emphasizes whole grains, fresh produce, legumes, nuts, fish, and olive oil, with minimal processed foods and red meat. Research consistently shows that this diet lowers blood pressure, reduces inflammation, and helps prevent both heart attacks and strokes.It also provides healthy unsaturated fats from fish and olive oil, which support vascular health and stabilize cholesterol levels. Beyond cardiovascular benefits, studies link the Mediterranean diet to better brain function, reduced risk of type 2 diabetes, and increased life expectancy.For Dr. Jason, it remains the most balanced, sustainable, and evidence-backed way of eating.
Red Wine: Limited benefits, hidden risks
Alcohol, particularly red wine, is often touted as “good for the heart.” Dr. Jason gives it only a 2–3 out of 10, acknowledging that while moderate intake can benefit vascular health, the risks make it far from a universally recommended habit.Reality behind the hype:Red wine contains compounds like resveratrol, which can improve circulation and reduce the risk of clot formation. These benefits may help lower the chance of heart attacks or strokes.However, Dr. Jason points out that alcohol also carries significant downsides, including increased risks of liver disease, certain cancers, high blood pressure, and addiction. The protective effect of red wine does not extend to other organs, meaning its overall health impact remains mixed at best.In short, while occasional small amounts may not harm, relying on wine as a “heart-healthy” solution is misleading and potentially dangerous.
Biohacking: A trend with mixed outcomes
Another rising health trend is biohacking—a broad term for using science, technology, and unconventional methods to improve the body’s performance. Dr. Jason describes its impact on health as “variable.”Why caution is needed:Some biohacking practices, like intermittent fasting, improved sleep strategies, or cold-water exposure, can have positive cardiovascular effects. However, more extreme methods—such as unregulated supplements or risky experimental devices—can backfire and cause harm.Dr. Jason urges individuals to differentiate between evidence-based approaches and fads lacking medical backing. Not all biohacks are equal, and without proper guidance, they may do more harm than good.
Why balance, not extremes, is the key to lasting heart health
Dr. Jason’s rankings highlight one essential truth: heart health thrives on balance, not extremes. Diets overloaded with saturated fats, like the carnivore diet, pose clear dangers. Evidence-based approaches like the Mediterranean diet stand out as sustainable, protective, and effective.Even lifestyle choices often thought of as beneficial, like red wine, are not universally safe. And while biohacking may offer exciting possibilities, it demands careful evaluation. Most importantly, Dr. Jason emphasizes that diet alone is not enough. Simple daily habits, like even a 20-minute brisk walk, play a powerful role in lowering cardiovascular risk.The cardiologist’s advice serves as a reminder that heart health is not about chasing the latest trend but about choosing sustainable, balanced habits. A Mediterranean-inspired diet, regular physical activity, and moderation in all aspects remain the most reliable tools for protecting your heart over the long term.Disclaimer: This article is for informational purposes only and is based on content shared by Dr. Jason Kovacic on social media. It is not a substitute for professional medical advice. Always consult a healthcare professional before making any changes to your diet or lifestyle.Also Read | Hepatologist warns: Giloy may be the most dangerous Ayurvedic herb for your liver; signs, risks, and who should avoid it
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