There is no single diet or eating practice that is best for health and longevity. Key considerations for many are eating practices that support weight management and diets that are anti-inflammatory.
Certain trends stand out when it comes to dietary health:
A focus on whole (or minimally processed) foods.
Rich in plants, whole grains, beans and legumes.
A focus on fibre and phytonutrients.
Higher in polyunsaturated and monounsaturated fats; lower in saturated fats.
Less 'red' meat.
Include fermented products.
And food should be enjoyable, including the occasional slice of cake or ice cream! (dependent on your goals, of course)
The terms diet and eating practice are often used interchangeably, but it is worth understanding the difference.
Diet: generally referring to short term eating patterns, specific food choices or temporary restrictions in eating choices.
Eating Pattern: a long-term approach to eating that reflects overall dietary habits and preferences.
In this article we share some of the diets, eating patterns that have proven health benefits and link to their individual pages.
Stay Healthy,
Alastair
The UK Biobank study is delivering valuable information on diet specifics, to support our eating choices...
Rich in whole foods and much beloved for its Western and Eastern mediterranean tastes, a well studied longevity diet...
Traditional Asian diets (eating patterns), not the modern versions, provide similar health
benefits to the Mediterranean diet...
Singapore has a tradition of food culture that, amidst the pressures of modern eating practices, still delivers health and longevity...
A diet scientifically designed to reduce hypertension...
A diet that focuses on brain health, to prevent Alzheimer's and dementia...
A diet designed to reduce cholesterol and improve cardiovascular health...
What you may notice that all the above diets are plant-based (this does not have to mean excluding all animal products) diets, leading to improved health outcomes across the board...
Enjoying a nutritionally dense diet and maintaining a healthy weight are cornerstones of physical health and vitality. To maximise long-term health outcomes cardiovascular exercise and strength training are vital, as is quality sleep. These can also lead to better mental health outcomes. Finally, let's not neglect our social health – having a good circle of close friends that can support you is important.
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help. Whether your interest is healthspan and longevity, to beat chronic illness or enhance your overall well-being, our consultations and programs deliver results that are tailored to your needs.
Stay Healthy,
Alastair
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Related Studies
Cordova R, Viallon V, Fontvieille E, Peruchet-Noray L, Jansana A, Wagner KH, Kyrø C, Tjønneland A, Katzke V, Bajracharya R, Schulze MB, Masala G, Sieri S, Panico S, Ricceri F, Tumino R, Boer JMA, Verschuren WMM, van der Schouw YT, Jakszyn P, Redondo-Sánchez D, Amiano P, Huerta JM, Guevara M, Borné Y, Sonestedt E, Tsilidis KK, Millett C, Heath AK, Aglago EK, Aune D, Gunter MJ, Ferrari P, Huybrechts I, Freisling H. Consumption of ultra-processed foods and risk of multimorbidity of cancer and cardiometabolic diseases: a multinational cohort study. Lancet Reg Health Eur. 2023 Nov 14;35:100771. doi: 10.1016/j.lanepe.2023.100771. PMID: 38115963; PMCID: PMC10730313.
Glenn AJ, Lo K, Jenkins DJA, Boucher BA, Hanley AJ, Kendall CWC, Manson JE, Vitolins MZ, Snetselaar LG, Liu S, Sievenpiper JL. Relationship Between a Plant-Based Dietary Portfolio and Risk of Cardiovascular Disease: Findings From the Women's Health Initiative Prospective Cohort Study. J Am Heart Assoc. 2021 Aug 17;10(16):e021515. doi: 10.1161/JAHA.121.021515. Epub 2021 Aug 4. PMID: 34346245; PMCID: PMC8475059.
Ekmekcioglu C. Nutrition and longevity - From mechanisms to uncertainties. Crit Rev Food Sci Nutr. 2020;60(18):3063-3082. doi: 10.1080/10408398.2019.1676698. Epub 2019 Oct 21. PMID: 31631676.
Ferro Y, Mazza E, Salvati M, Santariga E, Giampà S, Spagnuolo R, Doldo P, Pujia R, Coppola A, Gazzaruso C, Pujia A, Montalcini T. Effects of a Portfolio-Mediterranean Diet and a Mediterranean Diet with or without a Sterol-Enriched Yogurt in Individuals with Hypercholesterolemia. Endocrinol Metab (Seoul). 2020 Jun;35(2):298-307. doi: 10.3803/EnM.2020.35.2.298. Epub 2020 Jun 24. PMID: 32615714; PMCID: PMC7386117.
Chiavaroli L, Nishi SK, Khan TA, Braunstein CR, Glenn AJ, Mejia SB, Rahelić D, Kahleová H, Salas-Salvadó J, Jenkins DJA, Kendall CWC, Sievenpiper JL. Portfolio Dietary Pattern and Cardiovascular Disease: A Systematic Review and Meta-analysis of Controlled Trials. Prog Cardiovasc Dis. 2018 May-Jun;61(1):43-53. doi: 10.1016/j.pcad.2018.05.004. Epub 2018 May 26. PMID: 29807048.
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