Quoi
Two National Institute of Health-backed diets, Dietary Approaches to Stop Hypertension (DASH) and Therapeutic Lifestyle Changes (TLC), together earned five No. 1 spots in US News & World Report’s 2023 “Best Diets” ranking . The National Heart, Lung, and Blood Institute (NHLBI), part of the NIH, has researched, developed, and tested both diets. Of the 24 diets reviewed, DASH, which supports overall heart health and helps lower blood pressure and cholesterol, ranked first in the categories “Best Diets for Heart Health”, “Best Diets for Diabetes” and “Best Diets for Bone and Joint Health”. TLC, which focuses on lowering cholesterol, ranked first in the “Easiest Diets to Follow” and “Best Family-Friendly Diets” categories. To receive top rankings, a diet must be nutritious, safe, easy to follow, effective for weight loss, and protective once morest diabetes and heart disease.
how they work
DASH, a healthy long-term diet, emphasizes vegetables, fruits, and whole grains, and includes fat-free or low-fat dairy products, fish, lean meats and poultry, beans , nuts and vegetable oils. It limits foods high in saturated fats, tropical oils, sodium, and those with added sugar. Studies show that by increasing fiber, protein and minerals, such as potassium, calcium and magnesium, people taking DASH can naturally lower their blood pressure by 3 to 20 points within weeks or months – the biggest advantage being to also limit the consumption of salt. at regarding 1150 mg per day.
TLC expands DASH by helping people eat more plant sterols and fiber, like whole grains, vegetables, and fruits; limit saturated fats, trans fats and dietary cholesterol; achieve and maintain a healthy weight; and exercise regularly, for example 30 minutes most days. Studies show that TLC might reduce low-density lipoprotein (LDL) levels by 20-30% in people with high or elevated LDL levels.
Where to find out more
Get more information on each diet and access free recipes and meal plans: https://www.nhlbi.nih.gov/education/dash-eating-plan and https://www.nhlbi.nih. gov/resources/your-guide-reduction-cholesterol-therapy-lifestyle.
Who
NHLBI nutrition researchers are available to discuss DASH, TLC, and other ways to support heart-healthy living.
