Health is wealth, and a healthy diet is the cornerstone of good health. It’s essential to eat a balanced diet that provides all the necessary nutrients to the body.

The World Health Organization (WHO) is a specialized agency of the United Nations that endorses healthy diets that can help prevent chronic diseases. In this article, we’ll discuss the top two healthy diets that are endorsed by the WHO.

The Mediterranean diet

The Mediterranean diet is a healthy eating plan based on traditional foods that people used to eat in countries like Greece, Italy, and Spain. It emphasizes on plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts.

The diet also includes healthy fats, such as olive oil, and moderate amounts of fish and poultry. Red meat is limited in the Mediterranean diet.

One of the major benefits of the Mediterranean diet is that it’s associated with a lower risk of heart disease, dementia, and cancer. It also appears to protect against type 2 diabetes.

The diet’s emphasis on plant-based foods and healthy fats makes it an excellent choice for weight management.

A typical Mediterranean meal consists of:.

A generous serving of vegetables, such as salad or cooked vegetables.
A small serving of whole grains, such as brown rice or quinoa.
A serving of protein, such as fish or chicken.
A serving of fruits, such as melon or berries.
A small amount of healthy fat, such as olive oil or nuts.

The Mediterranean diet is not just about food; it’s also about having a healthy lifestyle. It emphasizes on regular physical activity, enjoying meals with family and friends, and taking time to relax and enjoy life.

The DASH diet

The DASH diet, or Dietary Approaches to Stop Hypertension, is a healthy eating plan designed to help lower blood pressure. It emphasizes on fruits, vegetables, whole grains, lean proteins, and low-fat dairy products.

The diet also limits sodium, saturated fat, and added sugars.

One of the major benefits of the DASH diet is that it’s effective in reducing blood pressure. The diet has also been shown to improve cholesterol levels, lower the risk of heart disease, stroke, and some types of cancer.

It’s also an effective weight loss diet.

A typical DASH meal consists of:.

A generous serving of vegetables, such as salad or cooked vegetables.
A small serving of whole grains, such as brown rice or quinoa.
A serving of protein, such as fish or chicken.
A serving of fruits, such as melon or berries.
A small amount of healthy fat, such as olive oil or nuts.
A serving of low-fat dairy, such as milk or yogurt.

The DASH diet emphasizes on portion control and encourages people to eat slowly and mindfully. It also recommends limiting alcohol intake.

Conclusion

Eating a healthy diet is essential for good health. The WHO endorses the Mediterranean and DASH diets as healthy eating plans that can help prevent chronic diseases.

These diets emphasize on a balance of whole foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats. They are also effective in weight management and have numerous other health benefits.