Diet is the foundation of health. People obtain the various nutrients and energy they need through diet to maintain their own health. But an unreasonable diet increases the risk of many diseases and the risk of death. 2021 has passed quietly, and in the new year, “US News & World Report”‘s 2022 diet list is out again! Let’s see which diets make the list~
diet pattern suitable for high blood pressure
DeShu diet
< p> The Deshu diet ranked second in the list of the best diets with a difference of 0.2 points. It started as a dietary recommendation set by the National Institutes of Health for people with high blood pressure. It encourages people to reduce sodium intake while increasing intake of calcium, potassium, magnesium, etc., to achieve the purpose of preventing and assisting blood pressure.
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Key Points of the Deshu Diet
● 6-8 servings of whole grains per day; 4-5 servings of fruits and vegetables (1 serving of vegetables is about 1 medium-sized bowl, 1 serving of fruit is 1 medium-sized fruit), and use more potassium-rich varieties;
● 2-3 servings of non-fat or low-fat dairy products per day; < /p>
● Poultry, fish and other white meat are the mainstays, no more than 170g per day;
● Limit salt, every day
● Limit fat meat, whole milk Products, sweets, sugar-sweetened beverages.
In contrast, the Dexus diet restricts saturated fat, salt, cholesterol, sugar, and refined carbs more strictly.
Therefore, in addition to effectively lowering blood pressure, it can also reduce the levels of bad cholesterol and triglycerides in the blood, and increase the content of good cholesterol, thereby reducing the risk of cardiovascular disease.
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“improved” Deshu diet
Deshu diet also has some places that are not suitable The current situation of the Chinese people needs to be improved:
● It is more suitable to choose whole milk. The intake of dairy products by Chinese residents is seriously insufficient, and they do not usually have the habit of eating dairy products. Therefore, healthy people such as non-obese and high blood fat can change low-fat milk to full-fat milk.
● Consume 50g of red meat every day. The proportion of people with iron deficiency anemia in my country is very high, especially women and the elderly, so red meat should be eaten less, but it must be eaten.
Best Diets for Weight Loss
Flexible Vegetarians
Flexible Vegetarians are among the best overall diets, It was tied for second place with the Dessert Diet, and it also won the title of Best Weight Loss Diet Champion. Compared with a strict vegetarian diet, a flexitarian vegetarian diet is easier to adhere to, and ensures a comprehensive intake of nutrients. Long-term implementation will not cause adverse effects on the body.
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Key points of a flexitarian vegetarian diet
Flexible vegetarian diet refers to a vegetarian diet that does not exclude eggs and milk, and can be eaten when the appetite comes A small amount of meat.
The point of a diet is not to simply eliminate and limit, but to add abundant plant-based foods that are easier to operate and stick to. In this process, attention should be paid to:
● Eating poultry and livestock meat> 1 time/month, but <1 time/week. Animal food is preferred to fish.
● Focus on consuming plant-based proteins such as beans and nuts.
● The cooking oil must be well-chosen. Due to the reduced intake of animal food, unsaturated fatty acids will be missing, and some vegetable oils can make up for it, such as flaxseed oil. But don’t add too much oil and seasoning, try to use light and low-processing healthy cooking methods such as steaming, boiling, and stir-frying.
● Choose dark vegetables, algae, and fungi. Even if you are allowed to eat meat occasionally, you should be alert to the lack of iron, vitamin B12, etc., while dark vegetables, various mushrooms, and algae will have relatively high iron content. Consuming fruits and vegetables rich in vitamin C at the same time can improve the absorption rate of iron.
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Are you a flexitarian?
Not everyone who wants to lose weight can implement this dietary pattern, some people recommend it, and some people are not suitable:
Suitable for people
overweight and obesity;
hypertension;
hyperlipidemia/hypercholesterolemia;
Have a family history of metabolic abnormalities.
Unsuitable people
Various types of anemia;
Allergic to foods that require enhanced intake, such as eggs, milk, gluten, etc.;
A history of eating disorders (such as anorexia, bulimia, etc.);
It is not suitable for developing children, physically demanding athletes, competitive athletes, pregnant women, and the elderly with frailty.
Dietary Patterns to Prevent Dementia
MIND Diet
The fourth MIND diet is the Mediterranean diet A diet method derived from the Hedexo diet.
Researchers from the University of New South Wales, Australia, surveyed 1220 people over the age of 60, the diet over 12 years, and recorded and assessed their cognitive ability. The results showed that those who adhered to the MIND eating pattern had a 19 percent lower risk of developing mild cognitive impairment or dementia.
The core of the MIND diet
Different from the Mediterranean and Desho diets, the MIND diet places more emphasis on the choice and frequency of specific foods:
● Emphasizes green leafy vegetables Eat a balanced daily intake with other vegetables. Leafy greens are rich in folic acid, which can reduce the damage of harmful substances in the body to cerebral blood vessels, nourish brain nerves, and reduce the risk of dementia. An American study that followed 960 people aged 58 to 99 for 10 years showed that regular consumption of green leafy vegetables can make the brain about 1 year younger.1 year old.
● Encourage eating berries. Such as blueberries, raspberries, strawberries, etc., at least 2 times a week. The advantage of berries is that they are rich in anthocyanins, which can improve brain resilience.
● Eat a handful of nuts every day. Nuts contain a lot of unsaturated fatty acids, which can help regulate blood pressure, blood lipids, and protect cardiovascular and cerebrovascular; they also contain more than a dozen amino acids, which are the main components of brain nerve cells.
● Eat beans every other day. Beans are one of the important sources of lecithin. Eating it regularly can enhance the activity of brain cells and improve memory and intelligence.
● Eat fish, chicken, duck and other poultry at least once a week. These are low-fat, high-protein, high-quality meats that can help boost your immune system.
● Eat more whole grains, and gradually account for more than 1/3 of the grains and beans in the staple food. Compared with refined grains, whole grains are rich in dietary fiber and resistant starch, which can not only control postprandial blood sugar, but also control inflammation and help reduce the risk of cerebral neuritis.
● Limit eating to 5 foods. Butter and margarine are recommended less than 1 tablespoon per day (about 14 grams); cheese is recommended no more than once a week; red meat is recommended no more than three servings per week; fried foods are recommended less than once a week; No more than four times a week.
These five types of food are often high in fat, oil, salt or sugar. Excessive consumption can easily lead to metabolic diseases such as obesity, high blood pressure, high blood lipids, and diabetes, which in turn affects brain health and increases Alzheimer’s disease. risks of. Therefore, you must always control the amount.
Top overall diet
Mediterranean diet
Mediterranean diet tops overall diet for 5 years in a row No. 1 on the list, and also No. 1 in all six categories of healthiest, best for the heart, best for diabetes, easiest to follow, and plant-based.
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Key points of the diet
The Mediterranean diet generally has the following characteristics: high fiber, high calcium, antioxidants, low fat, and low calories.
● Fruits, vegetables, whole grains, olive oil, beans, nuts, spices at every meal;
● Fish and seafood at least twice a week;
● Poultry, eggs and dairy products can be eaten a little each week as appropriate;
● red meat and sweets can only be eaten occasionally;
● Basically no alcohol, if you want to Drink, choose only wine, limit 1 glass per day for women and 2 glasses per day for men.
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Benefits of the Mediterranean Diet
● Adequate amounts of fruits and vegetables and whole grains can provide rich Vitamins, dietary fiber, etc., are conducive to the control of body weight, blood sugar, blood lipids, maintain intestinal function, and also help improve immunity
● Among them, olive oil, nuts, fish, etc. are all unsaturated fatty acids It also contains a lot of antioxidants, which not only benefit cardiovascular health, but also prevent cognitive decline.
A long-term study in Australia also found that people who ate the most traditional Mediterranean foods had a 30% lower risk of dying from cardiovascular disease than those who ate the least Mediterranean foods.
● Scientists at University College London analyzed more than 40 studies on the relationship between mental illness and diet. It was found that increasing the intake of fruits and vegetables in the diet can reduce the risk of depression by 33%; reducing the intake of hard-to-digest foods such as meat, saturated fat and sugar in the diet can reduce depression and depression. twenty four%.
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“Chinese” Mediterranean diet
The Mediterranean diet is good, but it is based on European It is not feasible for Chinese people to strictly copy the eating habits of people, so they must be improved:
● Various vegetable oils are used alternately, instead of olive oil. Because olive oil has a low smoke point and high price, it is not suitable for Chinese people’s frying cooking methods, so we can alternately choose vegetable oils such as soybean oil, rapeseed oil, and camellia oil.
● Deep-sea fish are rich in a variety of unsaturated fatty acids, which are good for cardiovascular, but not all areas are convenient to buy seafood, and the price is not cheap. And common aquatic products actually contain unsaturated fatty acids, such as hairtail, prawns, crucian carp, etc. are all good choices.
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