Diet largely determines long-term health. However, there is no diet that is suitable for everyone. Some options are highly appreciated by experts for their ability to improve weight, cardiovascular and brain health.
Mediterranean and DASH, the standard for cardiovascular health
The Mediterranean diet focuses on fish, seafood, vegetables, olive oil and whole grains. Research in Italy shows that people on this diet are less likely to gain weight, while reducing the risk of cardiovascular disease and diabetes. However, iron and calcium levels may be lower than necessary.
The DASH diet is designed to control blood pressure, encourage green vegetables, fruits, low-fat dairy, and whole grains. DASH not only reduces blood pressure but also helps prevent obesity, diabetes and cardiovascular disease if maintained regularly, says Maggie Moon, a nutritionist in Los Angeles.
Flexible, MIND and Mayo Clinic, prioritize balance
Flexitarian is mainly vegetarian but still allows small amounts of meat. One study shows that this regimen helps postmenopausal women control their weight better.
MIND is a combination of the Mediterranean and DASH, focusing on protecting the brain with green leafy vegetables, berries, fish and olive oil. Research has shown that MIND regimen reduces the risk of Alzheimer's, although the weight loss effect is not clear.
The Mayo Clinic is a 12-week program that combines technology application and personalized consultation. Users can choose from many options, from keto to protein balance. The biggest disadvantage is the high cost, around $50 per month.
TLC and Volumetrics, adjusting habits to maintain long-term
TLC (Therapeutic Lifestyle Changes) focuses on reducing cholesterol by cutting saturated fat and increasing soluble fiber. Combined with 30 minutes of exercise per day, this regimen helps maintain weight and prevent cardiovascular disease.
Volumetrics encourages eating more water-rich and fiber-rich foods such as fruits, vegetables, soups, low-fat dairy to create a feeling of fullness but still low in calories. Professor Barbara Rolls, State University of Pennsylvania (USA), emphasized: Volumetrics allows you to eat comfortably while still losing 1-2 pounds per week if applied properly.
According to nutritionists, when choosing a diet, it is necessary to consider personal goals: losing weight, controlling blood pressure, improving memory or lowering cholesterol. Mr. Albert Abayev, a clinical nutritionist at the Cedars-Sinai Center (USA), recommends: "Do not follow the trend but consult a doctor or nutritionist to ensure safety and suitability for your health condition".
All diets have their own advantages and disadvantages. The important thing is to choose a scientific, moderate way of eating, combined with reasonable exercise to achieve sustainable health.
