The important thing to know is that you can still enjoy life on a diet, if you choose the right one for you and stick with it by not only dieting but applying exercise and a healthy sleep routine, then it is possible to lose weight, get healthier and be happy.

Hypertension Diet

Through diet modifications, individuals with hypertension can lower their blood pressure. Individuals with Hypertension should decrease salt intake, consuming no more than 2 grams per day. It is also known, reducing alcohol and caffeine consumption will reduce blood pressure. Hypertension can also be reduced by eating more fruits, vegetables, low-fat dairy products, fish, fiber (20-35 grams per day), and potassium (4.7 grams per day). Participating in aerobic exercise such as running or walking for 20-30 minutes per day and losing weight is also beneficial.

Diabetes Diet

Individuals with Diabetes can make strides towards controlling their blood sugar levels by adjusting their diets. They should introduce more fiber into their diets, as well as eat healthier carbohydrates. It can easily be done by consuming more fruits, vegetables, beans, peas, lentils, nuts and whole grains. Meals should also include healthier fats (monounsaturated and polyunsaturated fats), which can be achieved by using canola, olive, and peanuts oils. Lastly, instead of chicken and meat, people with Diabetes should eat more fish. Cod, tuna, and halibut have lower amounts of saturated fat and cholesterol, while salmon, mackerel, and herring have omega-3 fatty acids which lower triglycerides. Participating in aerobic exercise such as running or walking for 20-30 minutes per day and losing weight is also beneficial.

High Cholesterol Diet

Individuals with High Cholesterol can lower their LDL cholesterol, otherwise known as “bad” cholesterol, by having 5-10 grams of fiber per day. Fiber from fruits, vegetables, oatmeal, kidney beans, and barley. Diet changes should also include eating fish, such as salmon, mackerel, and herring 1-2 times per week since they are rich in omega-3 fatty acids which lower triglycerides. Omega-3 fatty acids can also be found in flaxseed and canola oils. Lastly, people with High Cholesterol should introduce healthier fats (monounsaturated and polyunsaturated fats) into their diet. Eating a handful of nuts every day, such as walnuts, almonds, hazelnuts, and pistachios is a great option. Participating in aerobic exercise such as running or walking for 20-30 minutes per day and losing weight is also beneficial.

Obesity Diets

Weight Loss of 5% or greater has been shown to reduce the risk of Cardiovascular Disease, Hypertension, and Diabetes. There are a variety of different diets that have been proven to help obese individuals lose weight and improve their overall health.

Balanced Low-Calorie Diets stress maintaining adequate nutrient intake, as well as making sure to include protein, carbohydrates, and essential fatty acids. Because it is a Low-Calorie Diet, individuals must eliminate alcohol and sugar-containing drinks, since they do not contain many nutrients.

• • • • It is recommended in Low-Fat Diets that individuals consume no more than 30 grams of fat for every 1,000 calories consumed. In addition, individuals participating in this diet should eat more healthy carbohydrates, such as fruits, vegetables, and whole grains.
      • In Low-Carbohydrate Diets, individuals can reduce their total carbohydrate consumption, or can eat carbohydrates with a lower glycemic index. Regardless, individuals on this type of diet should eat more healthy fats (monounsaturated and polyunsaturated fats), and protein in the form of nuts, fish, and chicken.
      • High-Protein Diets have been effective for losing weight, however, they are associated with increased calcium in the urine, and could put individuals at risk for developing kidney problems.
      • The Mediterranean Diet involves replacing saturated fats with monounsaturated fats such as olive oil, drinking a moderate amount of wine, eating more fruits, vegetables, and whole grains, including a moderate amount of dairy products, and eating only a small amount of meat.
      • Keeping all of these different diets in mind, it is also important to participate in aerobic exercise such as running or walking for 20-30 minutes per day.
      • Metabolic Syndrome Diet
        • Individuals with Metabolic Syndrome should make dietary and lifestyle changes to control their weight, high blood pressure, high cholesterol, and high blood sugar levels. People with Metabolic Syndrome are at increased risk of developing Type II Diabetes and Cardiovascular Disease. Metabolic Syndrome patients can improve their overall health by utilizing elements of the diets discussed above, as well as participating in aerobic exercise such as running or walking for 20-30 minutes per day.