Every year, U.S. News & World Report releases its annual rankings of the best overall diets. A panel of medical doctors, registered dietary nutritionists, nutritional epidemiologists, and weight-loss researchers survey each diet program with questions such as:
● Are nutrient-rich foods emphasized?
● Does the diet require vitamins, nutrient supplements, fiber drinks, or hard-to-find specialized products?
● Does the diet encourage a healthy and realistic timeline for weight loss?
● Are the foods called for widely available and easy to procure?
● How time-consuming is the planning, shopping, and preparation of meals and snacks?
● Can the diet be easily adapted for the whole family?
With their in-depth research and scoring system, they are able to provide one of the most comprehensive assessments of the best diets for your health.
Here are the top 5 best overall diets for you to consider trying this year:
- TLC Diet
The TLC Diet, or Therapeutic Lifestyle Changes Diet, is a heart-healthy diet that was developed by the National Institutes of Health (NIH). It focuses on reducing the risk of heart disease by limiting saturated fats and cholesterol while increasing the intake of fruits, vegetables, and whole grains. It also involves regular physical activity and weight management, which will provide additional benefits for your heart health.
Improving cholesterol levels is important because high levels of LDL, or “bad” cholesterol, can lead to plaque build-up in the arteries, increasing the risk of heart attack and stroke.
- MIND Diet
The MIND Diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a combination of the Mediterranean Diet and the DASH Diet specifically focused on brain health. It has been shown to reduce the risk of Alzheimer’s disease and age-related cognitive decline, and it can also be helpful for mental health conditions such as depression and anxiety.
It emphasizes the consumption of vegetables, berries, nuts, whole grains, fish, and olive oil, while limiting the intake of red meat, butter, and cheese. The MIND Diet also prioritizes stress management and includes regular physical activity.
- Flexitarian Diet
The Flexitarian Diet is a flexible vegetarian diet that allows for the occasional consumption of meat and animal products.
This diet plan suggests that the vast majority of your diet should be whole, plant-based foods, such as fruits, vegetables, whole grains, beans, nuts, and seeds. But unlike veganism and other strict vegetarian diets, it allows for the inclusion of meats, poultry, and fish on special occasions (usually recommended as once a week or less).
The Flexitarian Diet has been shown to be effective for weight loss, improving heart health, and reducing chronic diseases such as diabetes and cancer. It also tends to be easier to maintain and good for your mental health, as it encourages a healthy relationship with food that includes provisions for variety and special treats.
- DASH Diet
The DASH Diet (Dietary Approaches to Stop Hypertension) was developed by the NIH to help lower blood pressure. It emphasizes the consumption of fruits, vegetables, low-fat dairy, and whole grains while limiting the intake of red meat, sodium, saturated fat, trans fats, and added sugars.
The DASH Diet has proven to be one of the most effective ways to significantly improve blood pressure and reduce the risks associated with heart disease and strokes.
- Mediterranean Diet
At the top of this list is the Mediterranean Diet, a plant-based diet that is inspired by the traditional cuisines in the Mediterranean region.
This diet emphasizes the consumption of fruits, vegetables, whole grains, legumes, nuts, and seeds, as well as the inclusion of olive oil as the primary source of fat. It also includes the occasional consumption of fish and poultry, and limits the intake of red meat, processed meats, and refined grains.
The Mediterranean Diet is linked to numerous health benefits, including:
● significantly reduced risk of chronic illnesses
● weight loss
● improved blood pressure
● improved cholesterol levels
● improved insulin sensitivity and blood sugar levels
It’s always a good idea to consult with a healthcare professional before starting any new diet or nutrition plan, especially if you are already living with a health condition.
However, these diets are all recognized as being generally safe and effective for improving overall health and reducing the risk of various chronic diseases.
