Diets That Improve Health

The word "diet" has largely come to mean deprivation and the intent to lose weight. In reality, many people follow specific diets in an effort to improve their health and well being. According to the American Cancer Society, one-third of all cancers are related to diet and lifestyle factors. The American Heart Association also links heart disease and stroke to dietary choices. Many diet programs take cues from these agencies and other health organizations, offering specific ways to navigate through marketing claims to find a healthier way of eating.

The American Heart Association Diet

The American Heart Association (AHA) diet couples proper eating with encouragement of physical activity. In a scientific statement from the American Heart Association Nutrition Committee in 2006, Chair Alice H. Lichtenstein, DSc, FAHA said, "By adhering to these diet and lifestyle recommendations, Americans can substantially reduce their risk of developing cardiovascular disease, which remains the leading cause of morbidity and mortality in the United States." The diet encourages a daily intake of 5 servings of fruits and vegetables and 6 servings of grains---preferably whole varieties. Eat fatty fish containing omega-3 fatty acids at least twice per week is recommended. Other protein choices should include low-fat dairy products, beans and lean meats. To reduce intake of saturated fat, the AHA directs suggests oils with no more than 2gm of saturated fat per tablespoon, including olive, safflower, canola oils and liquid margarine. Limit high-calorie, nutritionally poor foods such as candy and soda, and cut out foods high in saturated fat, trans fats and cholesterol. The AHA also asks that you monitor your sodium and alcohol intake---sodium consumption should not exceed 2,400mg per day and alcohol should be limited to 1 drink a day for women and 2 for men. The diet allows for moderation, and does not ask you to give up entire food groups or even certain foods. In addition to supporting heart heath, the AHA diet may also reduce your risk for diabetes, cancer and osteoporosis. If followed with attention to portion control and coupled with the recommended 30 minutes per day of exercise, it can also help prevent obesity. The diet is appropriate for all ages and genders. The AHA website offers specific ways in which to follow the diet, and several cookbooks based on the diet are also available.

Okinawa Diet Plan

A group of elderly inhabitants residing on a group of Japanese Islands known as Okinawa inspired "The Okinawa Diet Plan." These people reportedly enjoy exceptionally long and healthy lives. The diet promises a leaner body without feelings of hunger, decreased signs of aging and a longer life. The Okinawa Centurian Study showed that elderly inhabitants have an 80 percent reduced risk of heart disease, significantly fewer free radicals and "impressively" clean arteries as compared to Westerners. The diet focuses on a low-calorie diet achieved by eating high-volume, high-nutrient foods that provide low calories in each serving. Eating until you feel about 80 percent full is key to success on the diet. The book offers an 8-week plan to gradually shift your eating style.

DASH: Dietary Approaches to Stop Hypertension

The DASH diet is aimed at helping to keep blood pressure under control, but can also cut the risk of cancer, heart disease, osteoporosis and diabetes. Endorsed by multiple health organizations including The National Heart, Lung, and Blood Institute and The American Heart Association, the DASH diet formed the basis for the USDA MyPyramid and claims to lower blood pressure in just 2 weeks. The basic plan allows for 2,000 calories per day and does not emphasize weight loss. You can vary the servings of recommended foods while on the diet to include more or less calories, depending on your needs and goals. The DASH diet is a balanced plan high in essential nutrients---particularly calcium, magnesium and potassium. The diet prescribes whole grains, fresh fruits and vegetables, lean meats, nuts and low-fat dairy. Avoiding or severely restricting sweets and other discretionary calories is recommended for optimal results. Sodium recommendations begin at 1,600mg per day for a 2,000-calorie diet.

"You, On a Diet"

Authors Dr. Mehmet Oz and Micheal F. Roizen, M.D. presented the book "You, On a Diet" in 2006 to encourage healthy eating and exercise. The authors emphasize health and making informed choices rather than "dieting," which they maintain puts you at war with food and inevitably leads to failure. The book offers guidelines for making life-long positive health choices and provides many recipes for cooking at home and strategies to deal with eating out. The book promotes an understanding of how the body digests fats and calories and how diet affects overall well-being. By following these guidelines, you are promised greater energy, better weight management and overall health.