According to the World Health Organization (WHO) good nutrition is a pivotal part of people’s health and development. It is associated with improved health, lower risk of diseases, and longevity. Here are the top diets for health and longevity: (1)
The Mediterranean diet
The Mediterranean diet is an overall eating pattern that promotes longevity. It is based on the traditional food of the locals of countries bordering the Mediterranean Sea, such as France, Greece, and Italy. It features a high intake of: (2) (3)
- Herbs and spices
- Pulses
- Fruits and vegetables
- Healthful fats derived from nuts, olive oil, and avocado
- Whole grains
This diet also entails moderate consumption of dairy and eggs, allows seafood a few times a week, and limits meat and sweets intake. (2)
The Mediterranean diet is ideal for those who want to improve their health and protect themselves against chronic diseases. Studies have shown that this diet can: (3)
- Promote weight loss.
- Prevent heart attack, stroke, and type 2 diabetes.
- Reduce premature death risk.
The DASH diet
The DASH diet stands for Dietary Approaches to Stop Hypertension. It is designed to stop or prevent high blood pressure and was ranked the number one diet for healthy eating in 2021 by the U.S. News and World Report. (4)
This diet encourages a high intake of fruits and vegetables, whole grains, Lean protein, and low-fat dairy products while limiting red meat, processed meat, refined oils, sugary foods, and full-fat dairy. (4)
The DASH diet emphasizes limiting the sodium’s daily consumption to about 1,500 to 2,300 milligrams, which is equivalent to about one teaspoon, depending on the person’s hypertension severity. (4)
The longevity diet
The Longevity Diet is a set of guidelines for healthy eating where all meals should be consumed within 12 hours and a five-day fasting-mimicking diet should be followed two to three times a year, which is eating a strict vegan diet and restricting calories to between 800 and 1,100. (5) (6)
It is basically a modified vegan diet with little or no meat or poultry, certain seafood, and periodic fasting. (5)
This diet is a lifestyle rather than an eating plan as it can be followed for an indefinite amount of time. (5)
In conclusion, it is still controversial what constitutes the optimal diet. Studies have shown that this depends on many factors, such as sex, age, and genetics. (1)
However, monitoring your food quantity, type and timing are crucial for good health and longevity. (1)
References:
(1) 29 nutrition tips to improve health for everyone (medicalnewstoday.com)
(2) Best Diet for Longevity: What To Eat and Avoid (health.com)
(3) Mediterranean Diet 101: Meal Plan, Foods List, and Tips (healthline.com)
(4) The 4 Best Diets for Longevity (and Why They Work) | livestrong
(5) Longevity Diet: Benefits, Evidence, How to Follow It (verywellhealth.com)
(6) What Is the Longevity Diet? (everydayhealth.com)
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