US News evaluated and ranked 40 diets with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.
DASH diet, which stands for Dietary Approaches to Stop Hypertension, tied with the Mediterranean diet for the top spot.
Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though.
Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, and sugar-sweetened beverages and sweets.
Top it all off by cutting back on salt!
✔ Do: Serve up lean poultry and fish in moderation.
They’re low-fat, heart-healthy choices.
✔ Do: Satisfy your sweet tooth with fruit.
Skip the sugary, fat-laden desserts.
✔ Do: Have low-fat or fat-free dairy.
Lowering your fat intake is important for a heart-healthy diet.
✔ Do: Be moderately physically active for at least 2 hours and 30 minutes per week.
✖ Don’t: Reach for the saltshaker.
Instead, season your dishes with herbs, spices or lemon zest. Your heart will thank you.
Tuna salad on a bed of lettuce
A tuna salad on top a bed of lettuce is one option that is a delicious source of protein and vitamins.
Breakfast needn’t be complicated. Pour a bowl of bran flakes, douse in low-fat milk and top with blueberries or sliced peaches to sweeten without added sugar.
Mediterranean diet pyramid emphasizes eating fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices.
位於波士頓的非盈利智庫Oldways與哈佛大學合作，總結出地中海飲食金字塔（Mediterranean diet pyramid），來看看具體怎麼吃：
Eat fish and seafood at least a couple of times a week; and poultry, eggs, cheese and yogurt in moderation, while saving sweets and red meat for special occasions.
Top it off with a splash of red wine (if you want), remember to stay physically active and you're set.
Daily beverage recommendations: 6 glasses of water; wine in moderation.
Monthly: red meat.
Weekly: fish, poultry, eggs and sweets.
Daily: bread, pasta, rice, couscous, polenta, other whole grains & potatoes, fruits, beans, legumes & nuts, vegetables, olive oil, cheese & yogurt.
Daily physical activity.
✔ Do: Have a glass of red wine with dinner.
It’s a staple of many Mediterranean diets, and research suggests it may do your heart a favor.
✖ Don’t: Eat much red meat.
It’s high in saturated fat and has been linked to cancer and heart disease. Have it no more than a few times per month, suggests Oldways.
Add strawberries or raspberries and a teaspoon of honey to sweeten. To make it a more complete breakfast, this can be paired with a slice of whole-grain toast "buttered" with smashed avocado.
Grab a handful for a protein-packed snack that will keep you from loading up on sugary junk later in the day.
Try steamed mussels for a fresh seafood meal that can be prepared in about a half hour. Cook them in dry white wine for extra flavor.
There’s more to weight loss than counting calories – if you make healthier choices and behavior changes, you’ll feel better while losing weight.
The Weight Watchers Beyond the Scale Program, launched in late 2015, is designed to help people eat better, move more and shift their mindset.
The program assigns every food and beverage a SmartPoints value, based on its nutrition (higher amounts of saturated fat and sugar increase the point value; higher amounts of protein bring the point value down).
Choices that fill you up the longest “cost” the least, and nutritionally dense foods cost less than empty calories.
✔ Do: Load up on fruits and veggies.
They carry zero points, meaning you can eat as many as you need to feel satisfied, since they contribute healthful nutrients like fiber, vitamins and minerals, and are more filling than, say, a bag of chips or a candy bar.
✔ Do: Take a supplement.
Weight Watchers suggests taking a daily multivitamin to ensure you’re getting enough calcium, zinc, magnesium, iron, vitamin B-12 and other important nutrients.
Chicken noodle soup
Add vegetables like peas, corn, green beans and carrots to give it a boost of flavor and vitamins.
Chopped spinach salad and pear salad with sherry vinaigrette
Pomegranate seeds add a pop of color and flavor to salads.