For the fifth year in a row, the Mediterranean diet ranked first on the list of best diets, according to U.S. News & World Report.
In second place were the DASH diet, which is concerned with stopping hypertension, and the Flexitarian diet, which encourages being vegetarian most of the time but is flexible enough to allow an occasional hamburger.
Numerous studies have found that the Mediterranean diet can reduce the risk of diabetes, high cholesterol, dementia, memory loss, depression and breast cancer. The Mediterranean diet is more of a lifestyle than an actual diet.
This diet features simple, plant-based cooking, with the majority of each meal turning to fruits and vegetables, whole grains, beans, and seeds. An important element is extra virgin olive oil. Fats other than olive oil, such as butter, are rarely consumed.
Red meat is used sparingly, usually just to flavor a dish. Eating healthy fish, which is rich in omega-3 fatty acids, is encouraged, while eggs, milk and poultry are eaten in much smaller portions than in the traditional Western diet.
The Mediterranean diet also stands out for important elements such as eating meals with friends and family.
The third diet focuses on “10 brain-healthy food groups: green leafy vegetables in particular, all other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine,” according to US News and World Report.
Among the diet’s requirements is eating three servings of whole grains, a salad and another vegetable a day, as well as a glass of wine if desired.
The fourth diet calls for eating lots of vegetables, fruit and lean meats, and allows bread and pasta as well.
In addition to setting a daily calorie goal, participants aim to reduce saturated fat to less than 7% of daily calories and aim to consume no more than 200 milligrams of dietary cholesterol per day, according to US News & World
