What is a healthy diet? Just look at this recommendation to know

Let me share with you some information about some diets that are good for your health. The following information comes from the top three best diets recommended by a panel of experts from US News Health[9].

(1) Mediterranean Diet

Refers to the typical eating habits of Mediterranean countries such as Greece, Italy and Spain.

Around the 1960s, scientists observed that deaths from coronary heart disease were lower in these Mediterranean countries than in the United States and Northern Europe.

∠Eat more whole grains, vegetables, fruits, soy products, nuts, fish (seafood) and healthy fats such as olive oil

∠Insist on moderate intake of dairy products, eggs and poultry

∠Reduce the intake of red meat (pork, beef, lamb, etc.) and eat less sugar

(2) Dietary Approaches to the Prevention of Hypertension (DASH Diet)

The DASH diet is a dietary approach to preventing high blood pressure, promoted by the National Heart, Lung, and Blood Institute. The DASH diet is well-balanced and can be followed long-term.

∠ Eat more fruits, vegetables, whole grains, lean protein, and low-fat dairy products. These foods are rich in nutrients that lower blood pressure, such as potassium, calcium, protein, and fiber.

∠Discourage the intake of foods high in saturated fat, such as fatty meats, full-fat dairy products and oils, as well as sugary drinks and sweets

∠Limit sodium intake to 2,300 mg per day

(3) The Flexitarian Diet

The American registered dietitian Dawn Jackson Blatner first proposed the flexible vegetarian diet, which helps to lose weight, maintain health and prolong life. The core idea is that you don't have to completely give up meat to get the health benefits of vegetarianism. You can be a vegetarian most of the time, but when the craving strikes, you can still wolf down a hamburger or steak.

∠Encourage eating more plant-based foods and less meat, but not necessarily eliminating meat altogether