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 therefore relies on foods that improve blood flow, support artery health and have positive effects on the entire cardiovascular system. Whole grain, legumes, fresh fruit 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.
3. Flexitarian Diet
The flexitarian diet is all about flexibility and suitability for everyday use. The form of nutrition comes without any strict bans and regulations and describes a mostly vegetarian diet, but meat and fish can certainly be consumed. As a flexitarian, you should mainly be a vegetarian, but you can eat a portion of meat one day a week with peace of mind. The idea behind the flexible vegetarian diet: Strict dietary requirements fit badly into everyday life, are not always easy to implement and then quickly lead to frustration and diet breaks. Here, the flexitarian diet offers an elegant way out that relies on self-control: Live vegetarian as long as you can. If a situation arises where you cannot or do not want to do without meat, treat yourself to a portion. Because if you severely limit your meat consumption, you can still enjoy the benefits of a vegetarian diet. As a flexitarian, you should therefore focus primarily on fresh fruit 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 prepare as meat substitutes.
Read on right away: These are the best meat alternatives > >
4. MIND Diet
The English word “mind” means “intellect” or “memory”. With the MIND diet, US researchers and nutrition experts have developed a diet that specifically aims to protect the brain from degenerative, age-related 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 mainly focus on foods that have been proven 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 very 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 the risk of Alzheimer’s by up to 53 percent. Foods such as green leafy vegetables, berries, nuts, fish, whole grains and olive oil are particularly conducive to brain health as we age.