The DASH Diet
DASH stands for Dietary Approaches to Stop Hypertension. This eating plan combines fruits and vegetables, low-fat or non-fat dairy, and whole grains to provide people with a high-fiber, low-fat diet that has been proven to lower blood pressure in just 14 days. One key to lowering blood pressure is to reduce sodium intake. Instead of salt, the DASH Diet recommends using flavor mixes like Italian seasoning, lemon-pepper mix or Chinese five-spice powder, which comes in variations involving ginger, coriander, cinnamon, cumin and orange peel. It works great on stir-fried meat or vegetables.
National Institute of Health’s TLC Diet to Lower Cholesterol
This diet recommends adding plant sterols to your diet. These plant compounds help block the absorption of cholesterol into your system. Plant sterols are found in a variety of foods, like tubs—not sticks—of margarine, wheat germ, sesame seeds and pistachio nuts. Some studies show that adding two to three grams of plant sterols to your daily diet can reduce your cholesterol by up to 15 percent. Try incorporating these foods into your life. It can be as simple as sprinkling sesame seeds on salads or soups, or having a handful of pistachios a few times a week.
The Mediterranean Diet
One staple of the Mediterranean diet is the high healthy fat content found in foods like olive oil, nuts and oily fish including salmon, sardines and mackerel. These fats not only give you more energy but also satiate you so you’ll feel fuller longer. To incorporate more good fat into your diet, try to eat three types of healthy fats, three times per week.
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