HEALTHY DIET - WHAT'S THAT ALL ABOUT?

Eating well goes beyond taste and mere satisfaction. It is also a vital issue for your health and longevity. Physically and mentally, with special reference to certain health issues. As you will learn from this blog, scientifically validated.   

THE PHILOSOPHY BEHIND
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The fact: Any living species on this planet – humans being no exception – are a biologic-ecologic phenomenon, strictly based on natural laws. This implies that our health and longevity can only be supported by ourself (body & mind) with natural remedies and lifestyle. (Not synthetically, to be sure!)
 
More than that. For regular daily support also natural nutrients are inevitable in line with the above mentioned laws of nature.
 
Accordingly, unlike processed food which is beyond laws of nature, the 
​

POWER OF NUTRITION – SCIENTIFICALLY VERIFIED
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is inevitable. Provided, it contains those (natural) nutrients our body requires for health and longevity.
 
Although individual nutrition is decisive, we learn now from the U.S. News & World Report that nutritional ‘plans’ have developed geographically and otherwise which we can follow personally. For good health in general and for specific health issues in particular.
 
Extending our life expectancy, avoiding premature death.
 
Of those dietary plans, according to U.S. News & World Report
​ 

Mediterranean Diet
​

as native to Mediterranean countries like Spain and Italy is the best diet in the world.
 
Offering less unsolved (‘chronic’) health issues (physically & mentally) and extended life span, according to scientific validation by, inter alia
- University of Palermo in Palermo, Italy
   &
- University of Navarra-IDISNA in Pamplona, Spain  

Based on natural food – not exclusively but primarily - with special reference to
- plant-based foods
- nuts/seeds
- whole grains
- monounsaturated fats (no saturated fats)  

Specifically in terms of medical health, the Mediterranean diet has developed reputation for, inter alia:

• Cardiovascular health

 
Based on research at, inter alia,
- Harvard T.H. Chan School of Public Health in Boston, MA
   &
- University of Navarra-IDISNA in Pamplona, Spain
   

• Prostate cancer

 
According to research in Spain at, inter alia,
- University of Alcala in Madrid
- Universidad de Oviedo in Oviedo
- Universidad de Huelva in Huelva
- Universitat Pompeu Fabra in Barcelona
 

• Diabetes

 
Scientifically verified in Spain as well at, inter alia,
- University of Granada in Granada
    

• Alzheimer’s

 
According to research at, inter alia,
- Rush University Medical Center in Chicago IL
 

• Depression

 
Based on research in the U.S. at, inter alia,
- University of Illinois in Chicago, IL
​- Northwestern University in Evanston, IL
- University of Utah in Salt Lake City, UT  

Similar the nutritional plan with the abbreviation  

DASH Diet
​

standing for Dietary Approach to Stop Hypertension.
 
With special reference to fighting hypertension naturally. Based on the fact that 30% of U.S. adults are suffering from this health issue (with steep rise) they could not solve synthetically.     
 
This DASH has been developed at
- Campbell University in Buies Creek, NC
- Suburban Community Hospital in Norristown, PA
   &
- Cape Fear Valley Hospital in Fayetteville, NC  

Scientifically verified also at
- Harvard School of Public Health in Boston, MA
- Sichuan University in Chengdu, China
   and by the
- World Health Organization (WHO) department in Geneva, Switzerland  

Those affected by hypertension and interested to solve this problem naturally are encouraged to consume as follows on a regular basis daily, according to DASH advice:

• fruit 5 times
• vegetables 5 servings
• lean meat 2 times (or less)
• low-fat dairy 2 times
• carbohydrates 7 times

           plus

• nuts/seeds 2-3 times per week

 
In terms of carbohydrates, following is recommended:
- whole grains (like oats/cracked wheat/millets)
​- legumes/beans
- green leafy vegetables (like spinach/broccoli/collards/kale/mustards)
- low glycemic index fruits  

Also

• good fats

are recommended such as

- olive oil
- flax seeds
- nuts
- avocados
- fish rich in omega-3 fatty acids
- hempseeds  

As well as

• proteins

 
such as
- plant proteins (like soy products/nuts/seeds/legumes)
   &
- animal proteins (like low-fat dairy/fish/eggs/lean meats)  
 
Now we know that there is a highly supportive combination between both – Mediterranean Diet and DASH Diet - also in terms of mental health issues: the
​

MIND Diet
​​

Standing for Mediterranean-DASH Intervention for Neurodegenerative Delay diet.
 
Helping against cognitive decline like Alzheimer’s.
 
Just as
-  Harvard School of Public Health in Boston, MA
    in cooperation with
- Rush University Medical Center in Chicago, IL
verified scientifically that the risk of developing Alzheimer’s could be cut down by more than 50%.
 
With nutritional support of, inter alia,
- whole grain
- vegetables
- nuts
- beans
- olive oil
- vegetables
   &
- fish  ​

IN A NUTSHELL
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Eating well goes beyond taste and mere satisfaction. It is also a vital issue for your health and longevity. Physically and mentally, with special reference to certain health issues. As you learned from this blog, scientifically validated.