![]() The MIND diet follows most of these same principles.īecause the MIND diet itself is a relatively new type of diet, there aren’t as many scientific studies on its use. The DASH diet likewise has similar scientific backing: Reduced risk of developing type 2 diabetes ( 5).Reduced risk of coronary heart disease ( 3, 4).Reduced risk of cardiovascular events, coronary heart disease, ( 1, 2).For example, the Mediterranean diet has shown the following benefits: ![]() The DASH diet was created to lower blood pressure without medication based on the results of clinical trials by the National Institute of Health (NIH).īoth diets have an abundance of scientific studies to support their use. The Mediterranean diet is inspired by the eating habits of people living in Mediterranean countries during the 1960s, who had some of the longest lifespans in the world. In annual rankings, they often take first and second spot for example. The Mediterranean and DASH diets are regularly regarded as the healthiest. chicken and turkey a few times a week (but not fried chicken, as these contain lots of saturated fats).Įnter your email below and get access to the plan any time. lentils, chickpeas, haricot beans, cannellini beans and kidney beans. These contain high amounts of healthy omega-3 fatty acids. salmon, sardines, trout, tuna and mackerel. oatmeal, quinoa, brown rice, whole-wheat pasta and whole-wheat bread. Cook primarily with olive oil instead of butter etc. strawberries, blueberries, raspberries, and blackberries. Generally, the diet encourages more of these types of foods into your diet: However, the MIND diet encourages leafy green vegetables and berries to be eaten within the diet along with other fruits and vegetables. Foods to Eat on the MIND Dietīoth the Mediterranean and DASH diets generally focus on eating plant-based foods, with fewer animal products and fewer foods high in saturated fats. They found that those who closely adhered to the MIND diet had a lower risk of developing Alzheimer’s disease compared to those who followed the diet less closely. The researchers combined the key elements of these two diets and incorporated specific foods that have been associated with brain health into the MIND diet. It was developed by a team of researchers at Rush University Medical Center in Chicago. The DASH diet, on the other hand, was originally designed to lower blood pressure and emphasizes fruits, vegetables, low-fat dairy products, whole grains, lean meats, and limited sodium intake. The Mediterranean diet is inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea and is known for its emphasis on fruits, vegetables, whole grains, olive oil, fish, and moderate consumption of wine. The MIND diet is based on two well-established eating patterns: the Mediterranean diet and the DASH diet. 7 28 Day Mediterranean MIND Plan What is the MIND Diet?
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