Following diets or eating patterns is pretty common in the United States, with one in seven Americans reporting that they stick to a specific eating pattern or diet. While fad diets and trends rotate in and out over time, there are a few tried-and-true eating styles hey, there Mediterranean diet! A recent panel of experts — including nutritionists, healthcare professionals and scientists who focused on chronic diseases, human behavior and weight loss — reviewed 40 diets. The panel rated each diet based on a variety of categories, including short- and long-term weight loss, ease of compliance, safety and nutrition. The panel concluded that the number one best overall diet was actually two diets: the Mediterranean diet and DASH diet. The Dietary Approaches to Stop Hypertension DASH eating style was developed in the s in collaboration with the National Institutes of Health and five media research centers in the United States to research the role of dietary eating styles on blood pressure. Findings from these studies revealed that dietary eating styles impact blood pressure in at-risk populations such as hypertensive adults. Specifically, the DASH diet significantly lowered blood pressures compared to control diets, after two weeks of starting the diet and sustaining for six more weeks.
Melinda Maryniuk. A healthy diet should focus on individual needs and goals. Source: Shutterstock. Claim: A diet that limits sodium and emphasizes fruits, vegetables, whole grains and low-fat dairy can reduce blood pressure. Controversy: The diet requires a great deal of work, and purchasing fruits, vegetables and whole grains may be pricey. Discussion: In studies evaluating dietary sodium levels ranging from mg to 5, mg, researchers found that decreased sodium yielded BP reductions that compared favorably with medication. Bottom line: It is heart-healthy, closely follows U. Department of Agriculture dietary guidelines and is good for patients with diabetes. Although not developed for weight loss, it can be successfully used for weight loss. Catherine Champagne. Discussion: The monounsaturated fat in the Mediterranean diet proven to be superior to the low-fat Step One diet in studies of cholesterol levels. Bottom line: The diet is reasonable and moderate.
It includes eating fruits, vegetables, and low-fat or non-fat dairy foods. For more information on the DASH diet, see. National Heart, Lung, and Blood Institute. These servings may not match Canada’s Food Guide. Follow these daily recommendations. Choose fruit more often than fruit juice. Choose vegetables more often than vegetable juice. Try to choose whole-grain products as much as possible. A serving is 1 teaspoon 5 mL of soft margarine or vegetable oil, 1 tablespoon 15 mL of mayonnaise, or 2 tablespoons 30 mL of low-fat salad dressing. Eating a diet low in both saturated fat and total fat will help lower your blood pressure. Although you need some fat in your diet, limit how much saturated fat you eat.