U.S News. ranked 38 diets based on their practability, nutritive value, safety, effectiveness for weight loss and protection against diabetes and heart disease. The government-endorsed Dietary Approaches to Stop Hypertension – DASH diet took the top spot, while the Mediterranean diet came in second.
The top one is as follows
The DASH Diet
The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern promoted by the U.S.-based National Heart, Lung, and Blood Institute (part of the National Institutes of Health, an agency of the United States Department of Health and Human Services) to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and is limited in sugar-sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach to eating for the general public. It is now recommended by the United States Department of Agriculture (USDA) as an ideal eating plan for all.
It incorporated more fruits and vegetables, low fat or nonfat dairy, beans, and nuts than the others studied. The diet reduced systolic blood pressure by 6 mm Hg and diastolic blood pressure by 3 mm Hg in patients with high normal blood pressure, now called “pre-hypertension.” Those with hypertension dropped by 11 and 6, respectively. These changes in blood pressure occurred with no changes in bodyweight. The DASH dietary pattern is adjusted based on daily caloric intake ranging from 1600 to 3100 dietary calories.
“The relationship between BP and risk of cardiovascular disease (CVD) events is continuous, consistent, and independent of other risk factors. The higher the BP, the greater is the chance of heart attack, heart failure, stroke, and kidney disease. For individuals 40–70 years of age, each increment of 20 mm Hg in systolic BP (SBP) or 10 mm Hg in diastolic BP (DBP) doubles the risk of CVD across the entire BP range from 115/75 to 185/115 mm Hg.”
The DASH diet was designed to provide liberal amounts of key nutrients thought to play a part in lowering blood pressure, based on past epidemiologic studies. One of the unique features of the DASH study is based on the dietary patterns rather than single nutrients being tested. The DASH diet also features a high quotient of anti-oxidant rich foods thought by some to retard or prevent chronic health problems including cancer, heart disease and stroke.
For a 2,000-calorie diet, you should shoot each day (unless otherwise noted) for,
- Six to eight servings of grains
- Four to five each of veggies and fruit
- Two to three of fat-free or low-fat dairy; six or fewer of lean meat, poultry and fish, with
- One serving being equivalent to an ounce; four to five (a week) of nuts, seeds and legumes; two to three of fats and oils; and five or fewer (a week) of sweets.
DASH suggests capping sodium at 2,300 milligrams a day and eventually working to stay at about 1,500 milligrams. As DASH diet emphasizes so many healthful foods, it can easily support weight loss. Just move more and eat slightly less, says the NHLBI.
The panelists applauded the DASH plan for its nutritional soundness and safety. Endorsed by the federal government’s Department of Health and Human Services, the diet is packed with produce and light on saturated fat and salt.
|The DASH diet plan includes, eating more,
And eating less,