Why DASH diet tops new list of 35 best diets
MANILA, Philippines – A new compilation by US News ranked 35 diet meal plans, each according to a set of criteria. What came out on top is the Dietary Approaches to Stop Hypertension – or DASH program.
Thirty-five diet meals plans were ranked in a new study, but the 5 diets that made it to the top may not be the ones you’re on right now.
In order to make it to the list, a diet must be easy to follow, nutritious, protective against cardiovascular diseases and diabetes, safe, and of course must show significance in weight loss when used.
Unfortunately, popularly endorsed diets like Atkins, Cohen, and the Dukan only take spots in the 30s, because while they are known to aid in quick, short-term weight loss, nausea and dizziness come in as side effects as noted for the Atkins diet, according to the compilation.
These diets have also performed poorly when it came to long-term weight loss, heart health, and are even dangerous if its elements are abused. (READ: My weight loss journey: 12 weeks, 20 lbs, no fad diet)
The DASH diet, however, passes the 5 criteria and ends up on top. The diet claims to lower high blood pressure, and at the same time aids in weight loss. It focuses on four nutrients – potassium, calcium, protein, and fiber – as they are crucial to avoid blood pressure increase.
It encourages to load up on grains and fibrous vegetables, as well as lean protein like white meat and fish. These types of food encourage that satiated or “full” feeling. While it discourages red meat and sweets, it does not force the person to totally eliminate these from their regular meal plans, therefore making it easier to maintain.
Studies have also shown that DASH can indeed lower blood pressure and bad cholesterol (HDL) and triglycerides, as these factors trigger an array of cardiovascular disease.
DASH also recommends that exercise be an accompanying activity while on the diet, in order to increase metabolism and to speed up weight loss.
The Therapeutic Lifestyles Changes (TLC) diet, the Mayo Clinic Diet, Weight Watchers, and the Flexitarian diet succeed DASH in the top 5.
Aside from being awarded best overall, these diets are also high in ranking for heart health, easiness, and avoidance against diabetes.
Check out the top 10 best overall diets:
- Dietary Approaches to Stop Hypertension (DASH)
- Therapeutic Lifestyle Changes (TLC)
- Mayo Clinic Diet
- Mediterranean Diet
- Weight Watchers
- Flexitarian Diet
- Jenny Craig
- Biggest Loser
- Ornish Diet