Examining diets to improve health☀️
A number of recent studies underscore the importance of a healthy diet for maintaining long-term cognitive health and maintaining healthy blood pressure. One study published by the NIH National Library of Medicine examined 6 popular diets for effectiveness in maintaining healthy blood pressure and improving cognitive health. See Dietary Patterns and Indicators of Cognitive Function.
The researchers specifically examined these 6 diets: Alternate Healthy Eating Index 2010 (AHEI-2010), the Dietary Approaches to Stop Hypertension (DASH) diet score, the Healthful Plant-Based Diet Index (hPDI), the Planetary Health Diet Index (PHDI), and the reversed empirical dietary indices for hyperinsulinemia (rEDIH) and inflammatory pattern (rEDIP).
The researchers found the DASH diet to be the most effective in controlling blood pressure and improving brain health. See related Blood Sugar Management
What is the DASH diet
DASH stands for “Dietary Approaches to Stop Hypertension.” DASH is a heart-healthy plan to lower blood pressure, reduce cholesterol and prevent chronic diseases. DASH excels for better brain health. High blood pressure reduces blood flow and oxygen to the brain, paving the way for brain cell damage and an increased risk of Alzheimer’s.
Hallmarks of the DASH diet:
✅Lean meat and fish. Lean meats, fish and chicken! 🐟🥩🍗 There are risks associated to a plant based only diet. See Nutritional Impacts of Alternative Animal Source Foods
✅Dairy. This eating plan focuses on fruits, vegetables, whole grains and dairy. Fat-free or low-fat dairy, like skim milk, low-fat cheese and low-fat yogurt. Raw milk is not low fat but is high in nutrients. 🥛 See Raw Milk Nutrient Content
✅Vegetables. Vegetables, like spinach, broccoli and carrots. 🥦🥕🥬
✅Whole Grains. Whole grains, like whole-grain bread, brown rice and quinoa. 🌾
✅High Potassium, Low Sodium. The DASH diet contains low-sodium foods rich in potassium, calcium and magnesium. Potassium and magnesium play a key role in reducing blood pressure. See Magnesium Natural Food Sources
✅Nuts, seed and legumes. Nuts, seeds and legumes, like almonds, flaxseed and lentils. 🥜
✅Fruits. Fruits, like apples, peaches and berries. 🍎🍑🫐🍓
✅Fats and Oils. Fats and oils, like avocado, olive oil and canola oil.
Chef James👨🍳 has several delicious natural food duos🥘for peak performance! See Natural Food Duos for Peak Performance.
Takeaway💪🏻
Everyday choices impact our overall health, longevity and life quality. The DASH diet focused on natural whole foods – lean meat, fish and poultry, dairy, fruits, vegetables, and whole grains – offers a daily opportunity to improve our overall health.
👇 You’re in control!
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