Elder Diet Plans, pt 3

Two eating plans that have garnered widespread support from nutritionists and health care professionals are the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. Rather than diets, it’s more accurate to call them lifestyle approaches, as they offer frameworks for making healthier choices without restrictive calorie counting or forbidden foods.

The Mediterranean diet is inspired by the traditional eating patterns of people living in countries bordering the Mediterranean Sea. It emphasizes:

— Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts.
— Replacing butter with healthy fats such as olive oil.
— Using herbs and spices instead of salt to flavor foods.
— Limiting red meat to a few times a month and eating fish and poultry at least twice a week.
— Enjoying meals with family and friends.

According to the American Heart Association, “This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure. There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open.” A recent study also showed that it may reduce the symptoms of post-traumatic stress disorder.

Similarly, the DASH diet is designed to combat high blood pressure, yet it offers comprehensive health benefits. The DASH diet lowers blood pressure, helps lower the levels of LDL cholesterol and triglycerides in the blood, helps people lose weight, and reduces the risk of Type 2 diabetes and heart disease.

This plan encourages:

• A variety of fruits, vegetables and whole grains.
• Low-fat or fat-free dairy products.
• Lean meats, fish, and poultry.
• Nuts, beans and seeds in moderation.
• Limited amounts of fats, oils and sugary foods.

What both of these eating plans have in common is a balanced, varied and inclusive approach to nutrition. They are adaptable and culturally inclusive, making them suitable for a wide range of people.

JD Miller

About JD Miller

John D. Miller is the founder/owner of Home Care Partners, LLC, a Massachusetts business providing private duty, personalized in-home assistance and companion care services to those needing help in daily activities and household functions. Phone: (781) 378-2164 Email: [email protected] Website: https://homecarepartnersma.com
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