Numerous diet plans claim to help you lose weight, slow down the aging process, help you live longer, reduce cholesterol, increase muscle mass or prevent cancer. Although many of these diets have nutritious elements, few are clinically tested, statistically evaluated and published in reputable peer-reviewed medical science journals. Several nutritious diet plans are well-researched and recommended by medical associations and government organizations. Consult your doctor about your health and benefits of a particular diet plan.
Mediterranean Diet
The Mediterranean diet is among the most well-researched and documented diets, especially since the early 2000s. The Mediterranean diet consists of whole, unprocessed foods that includes fruits, vegetables, nuts, seeds, legumes, grains, olive oil, yogurt, soft cheese and fish. The Mediterranean diet may increase your lifespan and reduces risk of chronic disease and mortality from heart disease, cerebrovascular disease, cancer, obesity, autoimmune inflammatory diseases such as rheumatoid arthritis and neurodegenerative diseases, such as Parkison's and Alzheimers diseases, according to research by Faustino Perez-Lopez, M.D., published in "Maturitas" in 2009.
DASH Diet
The DASH diet, the acronym for Dietary Approaches to Stop Hypertension, is a diet plan that focuses on consuming less sodium to reduce high blood pressure. Americans consume on average 4,200mg of sodium per day, despite recommendations to limit sodium to 2,300mg per day for most adults and less than 1,500mg per day for older adults and those with high blood pressure. The DASH diet includes foods, such as fresh fruits and vegetables, whole grains, fish and poultry, which are high in potassium, magnesium and calcium and low in cholesterol, total fat and saturated fat.
Therapeutic Lifestyle Changes Diet
The Therapeutic Lifestyle Changes Diet, also called TLC diet, is designed for people with cardiovascular disease or at risk for developing heart disease. The TLC Diet can help you reduce your cholesterol levels to lower your risk for a heart attack and other cardiovascular complications. The TLC diet emphasizes foods that are low in sodium, cholesterol and saturated fat. The diet limits your total daily intake to less than 2,400mg of sodium, less than 200mg of dietary cholesterol, 25 to 35 percent of total calories from fat, of which less than 7 percent can be from saturated fat, 10 to 25g of soluble fiber and sufficient calories to achieve and maintain a healthy weight.
Vegan Diet
A vegan diet consists of plant-based foods such as fruits, vegetables, whole grains, legumes, nuts and seeds. The vegan diet can help you to reduce weight and improve blood sugar, cholesterol and fat, according to research by Neal Barnard, M.D., published in the "American Journal of Clinical Nutrition" in 2009. The vegan diet does not contain many foods that provide vitamin B-12, so you may need to take a vitamin supplement.
References
- U.S. Department of Agriculture: Report of the Dietary Guidelines Advisory Committee on the Dietary Guidelines for Americans, 2010: Part B Setting the Stage and Integrating the Evidence
- MayoClinic.com: Mediterranean Diet: Choose This Heart-Healthy Diet Option
- Universidad de Zaragoza: Effects of the Mediterranean Diet on Longevity and Age-Related Morbid Conditions
- National Heart, Lung and Blood Institute: Lowering Your Blood Pressure with DASH
- Institute of Medicine of the National Academies: Strategies to Reduce Sodium Intake in the United States
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