Eat healthy and live long.
That’s the gist from Main research It was published in JAMA Internal Medicine this month. Scientists, led by a team at the Harvard TH Chan School of Public Health, found that people who adhered most to at least one of four healthy eating patterns were more likely to have cardiovascular disease, cancer and cancer than those who were not. They found they were less likely to die from respiratory disease. As close as possible to these meals. They were also less likely to die from any cause.
“These findings support the Dietary Guidelines for Americans recommendation that multiple healthy eating patterns can be adapted to individual food traditions and preferences,” the researchers concluded. He added that the results were consistent across different racial and ethnic groups. and mortality were included in the study.
The four diets studied were the Healthy Diet Index, Alternative Mediterranean Diet, Healthy Plant-Based Diet Index, and Alternative Healthy Diet Index. Some ingredients are common, such as , nuts, and legumes. But there are also differences. For example, the Alternative Mediterranean Diet encourages eating fish, and the Healthy Plant-Based Diet Index discourages eating meat.
The Alternative Mediterranean diet is a modification of the original Mediterranean diet that includes olive oil (rich in omega-3 fatty acids), fruits, nuts, cereals, vegetables, legumes and fish. Allow moderate consumption of alcohol and dairy, but less sweets and only the occasional serving of red meat. , use the same alcohol consumption guidelines for men and women.
The world’s “best diet” overlaps with research results
The Mediterranean Diet is consistently ranked #1 by US News and World Report. best diet Ranking Seven criteria: Short-term weight loss, long-term weight loss, cardiovascular disease prevention, diabetes prevention, ease of compliance, nutritional integrity, and health risks. The 2023 list ranks the top three diets as the Mediterranean diet, the DASH diet, and the flexitarian diet.
The DASH (Dietary Approaches to Stop Hypertension) diet recommends fruits, vegetables, nuts, whole grains, poultry, fish, low-fat dairy, and limits salt, red meat, sweets, and sugary drinks. increase. The flexitarian diet is similar to other diets in that it is primarily vegetarian, but can occasionally offer meat or fish. All three diets are associated with improved metabolic health, lower blood pressure, and a lower risk of type 2 diabetes.
Frank Hu, a professor of nutrition and epidemiology at the Harvard School of Public Health and co-author of the new study, said it was important to look at the U.S. government’s relevance. Dietary Guidelines for Americans and long-term health. “Our findings are of value to the 2025-2030 Dietary Guidelines Advisory Panel, which is being established to assess current evidence on different dietary patterns and health outcomes,” he said.
Reducing your salt intake is a good place to start. In 2021, the Food and Drug Administration will give new guidance to restaurants and food manufacturers to voluntarily reduce the amount of sodium in food for two and a half years to help consumers stay under her 3,000 milligram limit. has been issued. Per day — Still higher than the recommended daily allowance. The American average he consumes about 3,400 milligrams of sodium per day, but the Centers for Disease Control and Prevention recommends that people consume less than 2,300 milligrams of sodium each day.
Related: Consuming 400 calories a day from these foods may increase the risk of dementia by more than 20%
