The DASH diet became the absolute leader with the maximum efficiency score of 100.
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American cardiologists have compiled diet rating, that help in the prevention and treatment of hypertension. All of them also give weight loss. Here are the most useful ones.
Give DASH!
The absolute leader with a maximum efficiency score of 100 was the DASH diet, whose name stands for “dietary approach to the treatment of hypertension.” The diet recognizes healthy vegetables and fruits, whole grains, fat-free or low-fat dairy products, fish, poultry, legumes, and nuts. Very limited use of foods rich in saturated fats: pork, beef, etc. Salt is prohibited. And for taste it is recommended to use spices and spices.
When forming the menu, the choice is given to foods rich in potassium (dried apricots, seaweed, banana, avocado salmon, parsley), calcium (apple, pomegranate, almonds, dates), magnesium (whole grain bread, tofu, beans, spinach, cashews), fiber ( whole grains, vegetables, fruits, herbs) and protein (fish, seafood, legumes, nuts). Potassium in the diet reduces the effect of salt (sodium) on blood pressure.
It is recommended not to lean on fats and oils, from 2 to 3 servings per day are acceptable. One serving is 1 teaspoon vegetable oil, 1 tablespoon mayonnaise, or 2 tablespoons salad dressing. Sugar and sweets – 5 servings a week or less, with one serving equal to 1 tablespoon of sugar, jelly or jam, 1/2 cup sherbet or 1 cup lemonade.
On such a diet you will not starve, the food will remain varied and balanced. But blood pressure should go down, as well as extra pounds.
NOT MEAT, BUT FISH
In second place with 92 points was the pescatarian diet, a feature of which is the rejection of meat and poultry in favor of fish and seafood, but otherwise the same emphasis on vegetables and fruits, and limiting saturated fats.
Next comes the Mediterranean diet (89 points) and vegetarian (86 points). But if cardiologists have not put forward the Mediterranean diet to the palm, then nutritionists love the diet for a general anti-inflammatory effect on the body.
Actually, it’s not even a way to cut calories. These are the principles of nutrition that are adopted in the countries of the Mediterranean basin, where, as scientists have noticed, many centenarians live.
Residents of the region prefer greens and vegetables in their diet – this is the basis of the diet. Fats are mostly vegetable, such as olive oil, or found in nuts. From animal food, the inhabitants of the Mediterranean will most likely choose fish. Well, or a bird. And no more than 1 – 2 times a week – a small portion of red meat. Dairy products may be present in the form of aged old cheeses or those made from whey with minimal lactose.
ONLY WITHOUT HUNGER!
Vegan and low-calorie diets scored 78 points each. Although they adequately represent all the strengths for heart and vascular health – fruits, vegetables, whole grains, legumes and nuts, there are restrictions on alcohol and sugar, but they are difficult to follow for a long period of time or away from home. In addition, a vegan diet contributes to vitamin B12 deficiency, which can lead to anemia.
The low-fat and low-carb diets scored 72 and 64, respectively. Doctors urge not to infringe on the rights of fats at all, just replace saturated ones with unsaturated ones, with those found in nuts, fish, and vegetable oils.
With caution, cardiologists reacted to the paleo diet (high protein) and ketogenic (fat and low carbohydrate diet), giving them the last lines of the rating and 53 and 31 points, respectively. They impoverish the diet too much, which does not correspond to the principles of a healthy diet. The paleo diet bans whole grains, legumes, dairy products, and vegetable oils, and this is a potential risk of vitamin B, D, calcium, and fiber deficiencies. Well, the keto diet has stained itself with animal fats and the risk of cardiovascular disease and cancer.
