Non-communicable diseases (NCDs) are a global epidemic that not only affects individuals, but also whole societies and economies.
According to the World Health Organization (WHO), NCDs are responsible for 71% of all deaths worldwide, with cardiovascular diseases, cancer, chronic respiratory diseases, and diabetes being the four main culprits.
Despite the alarming statistics, most NCDs are preventable, and a healthy diet is one of the best ways to reduce the risk.
In this article, we will explore different preventive diets for NCDs, their benefits, and their limitations, so that you can make an informed decision about how to protect your health.
The Mediterranean Diet: A Golden Standard
If there is a diet that has stood the test of time and scientific scrutiny, it's the Mediterranean diet.
Based on the traditional eating patterns of countries bordering the Mediterranean sea, such as Greece, Italy, and Spain, this diet emphasizes whole plant foods, fish, olive oil, nuts, and seeds, and limits red meat, processed foods, trans fats, and sugar.
Numerous studies have shown that the Mediterranean diet is associated with a lower risk of heart disease, cancer, Alzheimer's disease, and depression, among other health benefits.
What makes the Mediterranean diet so effective? For starters, it's rich in antioxidants, healthy fats, and fiber, all of which have anti-inflammatory and anti-cancer properties.
It also promotes a diverse gut microbiome, which is crucial for immune function and mental health.
Moreover, the Mediterranean diet is not a strict or restrictive diet, but rather a flexible and enjoyable way of eating, which makes it more sustainable in the long run.
However, the Mediterranean diet has its caveats. It can be expensive and time-consuming to prepare, especially if you don't have access to fresh, local, and seasonal ingredients.
Also, some people may find the Mediterranean diet too high in carbohydrates or low in protein, depending on their individual needs and preferences.
Finally, the Mediterranean diet is not a magic bullet, and it won't undo the damage of a sedentary lifestyle, smoking, or excessive alcohol consumption.
The Plant-Based Diet: A Rising Star
Another diet that has gained popularity in recent years, especially among younger generations, is the plant-based diet.
As the name suggests, this diet focuses on plant foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, and excludes or limits animal products, such as meat, dairy, eggs, and butter.
Some variations of the plant-based diet also allow for small amounts of fish or poultry, or for occasional indulgences in animal-based treats.
The reasons for adopting a plant-based diet are manifold. Some people choose it for ethical or environmental reasons, as animal agriculture is a major contributor to greenhouse gas emissions, deforestation, and animal cruelty.
Others choose it for health reasons, as plant foods are generally lower in saturated fats, cholesterol, and sodium, and higher in fiber, vitamins, and minerals than animal products.
Indeed, several studies have linked plant-based diets with a lower risk of heart disease, type 2 diabetes, high blood pressure, and certain cancers.
However, the plant-based diet is not without challenges.
For one, it can be difficult to get enough protein, iron, zinc, and vitamin B12 from plant sources alone, especially for athletes, pregnant or breastfeeding women, or older adults.
Some plant foods, such as soy, gluten, or legumes, can also trigger allergies or intolerances in some people.
Moreover, a plant-based diet is not necessarily a healthy diet, as it can still include processed foods, sugary drinks, or fried snacks that are high in calories and low in nutrients.
The DASH Diet: A Blood Pressure Solution
If you have high blood pressure, or hypertension, the DASH (Dietary Approaches to Stop Hypertension) diet may be the one for you.
Created by the National Heart, Lung, and Blood Institute, this diet is designed to lower blood pressure and promote heart health, without relying on medication
The DASH diet emphasizes fruits, vegetables, whole grains, low-fat dairy, lean proteins, and nuts, while limiting sodium, saturated fats, sweets, and red meat.
Why is the DASH diet effective for hypertension? One reason is that it reduces the amount of sodium, which is a mineral that can increase blood pressure by retaining water in the body.
Another reason is that it promotes nutrients that are known to relax blood vessels and lower inflammation, such as potassium, magnesium, calcium, and fiber.
Multiple studies have shown that the DASH diet can significantly reduce blood pressure in both men and women, as well as improve lipid profiles, insulin sensitivity, and overall cardiovascular risk.
However, the DASH diet may not be suitable for everyone, especially those who have kidney problems, allergies to dairy, or aversions to certain foods in the diet.
The DASH diet may also require some adjustments in lifestyle, such as reducing alcohol intake, quitting smoking, or increasing physical activity, in order to achieve the best results.
Additionally, the DASH diet may not be sustainable in the long term, as it can be challenging to stick to a low-sodium, low-fat, and low-sugar diet in a food environment that often favors the opposite.
The Flexitarian Diet: A Best-of-Both-Worlds Approach
If you can't decide between the Mediterranean diet and the plant-based diet, or if you want to have your steak and eat your veggies too, the flexitarian diet may be your answer.
As the name suggests, the flexitarian diet is a flexible and customizable diet that combines elements of the Mediterranean diet and the plant-based diet, while allowing for occasional meat consumption.
The flexitarian diet is not a strict vegetarian or vegan diet, but rather a semi-vegetarian or mostly-vegetarian diet that emphasizes whole, minimally processed plant foods, with some lean or sustainable animal proteins as supplements.
The benefits of the flexitarian diet are many. It allows for the advantages of both the Mediterranean diet and the plant-based diet, such as a high intake of phytonutrients, fiber, and healthy fats, while also allowing for variety, satisfaction, and social flexibility.
Moreover, the flexitarian diet can be adapted to different tastes, health conditions, and cultural backgrounds, as it doesn't require strict adherence to any specific food rules or labels.
However, the flexitarian diet may not work for everyone, especially if you have ethical, health, or religious reasons for avoiding meat entirely. The flexitarian diet may also require some planning and creativity, as combining plant and animal foods in a balanced and nutritious way can be challenging, especially if you are not used to cooking or preparing your own meals.
Finally, the flexitarian diet is not a license to indulge in unhealthy animal products, such as processed meats, fried chicken, or bacon, which are high in calories, sodium, and carcinogens.
Conclusion: Finding Your Own Preventive Diet
In the end, the choice of a preventive diet for NCDs is a personal one, and should be based on your individual needs, preferences, and goals.
No one diet is perfect or universally applicable, and all diets have their pros and cons. The most important thing is to follow a diet that is as close to nature as possible, emphasizes whole, minimally processed foods, and limits or avoids refined or ultra-processed foods.
You should also aim for balance, variety, and moderation, and listen to your body's signals of hunger, fullness, and satisfaction.
Remember that food is not just fuel, but also medicine, pleasure, and social bonding.
Eating well should be a joy, not a chore, and should enhance your life, not diminish it.
By choosing a preventive diet that suits your taste and lifestyle, and by combining it with other healthy habits, such as regular exercise, stress management, and good sleep hygiene, you can reduce your risk of NCDs, maximize your well-being, and enjoy the journey of life.
