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4 dietary trends 2022 also healthy

2. DASH diet

Coping effectively with 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 is therefore based on foods that improve blood flow, support arterial health and have positive effects on the entire cardiovascular system. Wholemeal, 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.

to know more: This is why the DASH diet is so effective against high blood pressure>>

3. Flexitarian Diet

The flexible diet is all about flexibility and fitness for daily use. The form of nutrition is devoid of strict prohibitions and regulations and describes a predominantly vegetarian diet, but meat and fish can certainly be consumed. As a flexible one, you should be mostly vegetarian, but you can eat one serving of meat one day a week with peace of mind. The idea behind the flexible vegetarian diet: Strict dietary requirements fit poorly into everyday life, are not always easy to implement and therefore quickly lead to frustration and diet disruptions. Here, the flexible diet offers an elegant way out that relies on self-control: Live the vegetarian for as long as possible. If a situation arises where you can’t or don’t want to do without meat, treat yourself to a portion. Because if you severely limit your consumption of meat, you can still enjoy the benefits of a vegetarian diet. As a flexible person, you should therefore focus primarily on fresh fruits and vegetables, consume mushrooms and legumes, and integrate healthy meat-based alternatives into your diet. Tofu, lentils, beans, peas, tempeh or seitan, and jackfruit are versatile and easy to make as meat substitutes.

Read on now: These are the best alternatives to meat>>

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 age-related degenerative diseases. The researchers took the two best diets – the Mediterranean diet and the DASH diet – as the basis for the development of the MIND diet. They created diet plans focusing primarily on foods that have been shown to have positive effects on nerve cells, the nervous system, and healthy brain function. Early investigations by research groups 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% lower risk of Alzheimer’s; Those who followed the diet strictly were even able to reduce the risk of Alzheimer’s by up to 53%. Foods such as green leafy vegetables, berries, nuts, fish, whole grains, and olive oil are especially beneficial to brain health as we age.