This is the best diet for the fifth year in a row: It protects the heart and protects against breast cancer

Photo: Profimedia

For the fifth year in a row, the Mediterranean diet is the best diet program, according to estimates published by US News & World Report.

In second place is the DASH diet, which is characterized by reduced salt intake, while in third place is the flexitarian diet, which includes vegetarian food, but is flexible enough to eat a hamburger from time to time.

All three diets include reducing or eliminating processed foods and increasing the intake of fruits, vegetables, whole grains, legumes (beans, lentils, peas), nuts (walnuts, almonds) and seeds.

What exactly is the Mediterranean diet?

"I think it's important to note that all three of the most popular diets: Mediterranean, DASH and Flexitarian offer variety, flexibility and a few rules," said Gretel Schuler, executive editor of Health News and World Report.

- All diets that have good results are safe, reasonable and supported by science. "These diets, which have been declared the best, also provide adequate calories with a focus on vegetables, fruits and whole grains, a modest amount of lean protein, dairy products and occasional desserts," she added.

A panel of 27 experts examined 40 diets and ranked them into several categories: how easy it is to follow the diet, how likely a person is to lose weight, both in the short and long term; how effective is the diet in preventing cardiovascular disease or diabetes and nutritional completeness of the diet.

Why is the Mediterranean diet the best for sun protection?

Generally speaking, top diets are based on what you can eat, not what you can not eat. "And right now - during these stressful times of the pandemic - it's especially beneficial for humans," Schuler said.

She stressed that we want food that we can enjoy, which will maintain our health and maybe even strengthen our immunity. She also pointed out that the best ranked diets offer that.

The Mediterranean diet, in addition to the overall first place, won the first place as the easiest diet to follow, the best for a healthy diet, the best for diabetes and the best diet based on fruits and vegetables.

Numerous studies have shown that the Mediterranean diet can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. This diet is also associated with stronger bones, a healthier heart and a longer life.

Vegetarian or Mediterranean diet - it does not matter, say nutritionists

The Mediterranean diet includes simple plant-based meals, with most of each meal being based on fruits, vegetables, whole grains, legumes and seeds, with a hint of nuts and a strong emphasis on extra virgin olive oil.

In the Mediterranean diet, all the details are obviously important, and besides the diet, there are other factors. Mediterranean peoples are physically active and have a brighter attitude to life - for them the meal is enjoyment and relaxation, and the portions are not large.

Step by step diet

* Make meals more varied by introducing fresh vegetables, greens, salads and stews

* Use extra virgin olive oil

* Use whole grains

* Eat potatoes and brown rice as a substitute for bread

* Season the olive oil with fresh herbs, garlic and onion

* Drink a glass of red wine with a meal several times a week

* Drink water and other sugary drinks, not soft drinks

* Always eat fresh fruit and lean cheese instead of desserts rich in refined sugar, flour and saturated fat

* Eat less red meat, and add fish and poultry to the menu twice a week

* For healthy snacks and snacks, include a handful of almonds, hazelnuts or walnuts

 

 

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