Best Diet

table food

What’s the best diet overall?

Low-fat. Low-carb. Paleo. Keto. Calorie-counting. Macrobiotics. What works? What’s safe? What’s realistic?

How about the diet consistently ranked best overall by the U.S. News & World Report and their panel of health experts?

Every year, U.S. News grades 40 or so diets on nutrition, ease to follow, safety, weight loss and protection against diabetes and heart disease.

Two diets consistently rank highest:

  • Eight-time champion, the DASH diet
    The Dietary Approaches to Stop Hypertension (DASH) diet was originally developed by the National Heart, Lung, and Blood Institute to help lower blood pressure without medication.
  • New champion, the Mediterranean diet
    Previously a runner-up, this centuries-old diet based on cultures surrounding the Mediterranean Sea has just pulled ahead in the rankings.

Striking a Healthy Balance

Both diets are recognized for their heart-health benefits, plant focus and ease to follow. And both have been neck-and-neck in the rankings – in fact they tied for first place in 2018. The smart choice seems to be a healthy balance between the two.

Here’s a quick comparison.

 

Mediterranean

DASH

Eat Plenty

Fruits

Vegetables

Whole Grains

Beans

Nuts

Legumes

Extra Virgin Olive Oil

Fruits

Vegetables

Dairy

Eat Some

Fish

Eggs

Poultry

Dairy Foods

Red Wine

Whole Grains

Nuts

Seeds

Beans

Lean Cuts of:

  • Beef
  • Pork
  • Chicken
  • Lamb
  • Seafood

Eat Little

Red Meat

Commercial Sweets

Added Sugars

Fat

 


Research Says Mediterranean Is Missing One Thing

The Mediterranean diet only recommends one or two servings of dairy foods every day – but DASH and the Dietary Guidelines for Americans recommend three servings.

Why? Dairy is the number one source of three of the nutrients most Americans are missing: calcium, vitamin D and potassium. A recent study analyzed a Mediterranean diet with added dairy versus a traditional low-fat control diet. The dairy-enriched Mediterranean diet lowered blood pressure and improved cholesterol, all while meeting calcium recommendations!

Sounds like a winner.

Learn more about the DASH diet

Learn more about the Mediterranean diet