Your diet plan should focus on good health, whether you are trying to shed a few pounds or maintain your current weight. The best diet meets your nutritional requirements while providing a good balance of tasty foods. It stays within your caloric intake goals so you will not gain weight. Avoid fad diets, and opt for a well-researched diet that fulfills your body's need for nourishment and variety.
Mediterranean Diet
The Mediterranean Diet includes high consumption of whole grains, fruits and vegetables, with restrictions on red meat and egg consumption. For example, you eat red meat only a couple of times a month on this diet. Unlike other diets, the Mediterranean diet may exceed the recommended fat allowance, but it steers your choices toward healthy oils such as olive oil. According to a 2010 study published in the journal "Nutrition, Metabolism and Cardiovascular Diseases," the Mediterranean diet significantly reduced total cholesterol in the study participants. When combined with exercise, the diet also lowered blood pressure and blood triglycerides. Another 2010 study in the journal "Diabetes Research and Clinical Practice" showed that it could help prevent Type 2 diabetes. The Mediterranean diet is a good choice for people with heart disease risk factors such as family history, high cholesterol or obesity.
DASH Diet
DASH--Dietary Approaches to Stop Hypertension-- focuses on lifestyle changes such as adding physical activity to your day in order to lower your blood pressure. These changes can help you maintain your healthy lifestyle and stick to your diet. The diet includes ways to reduce your sodium to help lower your blood pressure, according to the Mayo Clinic. Like the Mediterranean diet, there are specific guidelines for servings of the major food groups. But this diet includes less fat and more dairy products. Your focus is on fresh foods rather than processed foods that contain high sodium levels. The diet also helps you find ways to reduce sodium in your cooking. You can follow the DASH diet as part of your high blood pressure treatment or to help prevent high blood pressure. This could be a good option if you have a family history of high blood pressure.
Dietary Guidelines for Americans
The Dietary Guidelines for Americans is a publication of the Departments of Agriculture and Health and Human Services. The guidelines encourage a balanced approach to eating, emphasizing the importance of good dietary choices including lean proteins and plenty of fruits and vegetables. The guidelines offer practical advice for making lunches, dining out and shopping. The Dietary Guidelines for Americans also act as a blueprint for a healthy lifestyle, including information on the health benefits of physical activity. The dietary guidelines are an option for anyone concerned about health and good nutrition.
References
- "Nutrition, Metabolism, and Cardiovascular Diseases"; Effect of the Mediterranean Diet With and Without Weight Loss on Cardiovascular Risk Factors; C. Richard et al; May 2010
- "Diabetes Research and Clinical Practice"; Prevention and Control of Type 2 Diabetes by Mediterranean Diet: A Systematic Review; K. Esposito et al; August 2010
- Mayo Clinic: DASH Diet: Healthy Eating to Lower Your Blood Pressure
- American Heart Association: The D.A.S.H. (Dietary Approaches to Stop Hypertension) Eating Plan
- U.S. Department of Health and Human Services: Finding Your Way to a Healthier You
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