2. DASH diet
Effectively tackle high blood pressure with the right diet? It is precisely this approach that makes the DASH diet one of the best diets of 2022. The acronym “DASH” stands for “Dietary Approaches to Stop Hypertension,” which means stopping high blood pressure through aspects of nutrition. . Based on scientific evidence, the DASH diet is based on foods that improve blood flow, support healthy arteries, and have positive effects on the entire cardiovascular system. Whole grains, legumes, fresh fruits and vegetables, nuts, and fish are served daily or at least several times a week. Sausages, red meat, trans fats and sweets should be avoided.
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3. Flexitarian diet
The flexitarian diet is all about flexibility and suitability for everyday use. The form of nutrition comes without prohibitions or strict regulations and describes a mainly vegetarian diet, but meat and fish can certainly be consumed. As a flexitarian, you should be primarily a vegetarian, but feel free to eat a serving of meat one day a week. The idea behind the flexible vegetarian diet: Strict dietary requirements fit poorly into everyday life, are not always easy to implement, and then quickly lead to frustration and diet disruptions. Here, the flexitarian diet offers a graceful way out that relies on self-control: live a vegetarian for as long as you can. If a situation arises where you can’t or don’t want to go without meat, treat yourself to a serving. Because if you severely limit your meat intake, you can still enjoy the benefits of a vegetarian diet. Therefore, as a flexitarian, you should focus primarily on fresh fruits and vegetables, consume mushrooms and legumes, and integrate healthy meat alternatives into your diet. Tofu, lentils, beans, peas, tempeh or seitan, and jackfruit are versatile and easy to make as meat substitutes.
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4. MIND Diet
The English word “mind” means “intellect” or “memory.” With the MIND diet, US researchers and nutrition experts have developed a diet specifically aimed at protecting the brain from age-related degenerative diseases. The researchers took the two best diets, the Mediterranean and the DASH diet, as the basis for developing the MIND diet. They created diet plans that focus primarily on foods that have been shown to have positive effects on nerve cells, the nervous system, and healthy brain functions. Initial investigations by the research teams indicate that the diet is likely to be highly effective against neurodegenerative diseases such as Alzheimer’s, dementia or Parkinson’s. Subjects who followed the MIND diet more or less well had a 35 percent lower risk of Alzheimer’s; Subjects who strictly adhered to the diet were even able to reduce their risk of Alzheimer’s by up to 53 percent. Foods like green leafy vegetables, berries, nuts, fish, whole grains, and olive oil are particularly supportive of brain health as we age.