There are only three diets in the world that are guaranteed to prolong life. What's their secret? How to structure your diet to live long?

Sounds sensational - dieting for a long life. Is that really true?

Yes, now we know exactly which diet can prolong life.

But we are not talking about diets in the usual sense of the word. We will leave aside all the numerous buckwheat, low-calorie, kefir, high-protein and other popular diets. They have nothing to do with diets that actually keep you healthy and prolong life.

Although they are called diets, they are balanced diets of protein, fat, carbohydrates, vitamins and minerals. No deficit in food or calories.

How did these diets deserve such recognition?

The Mediterranean style of food has been formed and known for a long time. In fact, these are the food traditions that exist in the countries of southern Europe. The other two diets were developed specifically for the prevention and treatment of cardiovascular diseases in the territory of individual states. The DASH diet comes from the USA. Nordic - from the countries of the Scandinavian region.

It was in these countries that the reasons for the increase in mortality were analyzed. One of the main ones is cardiovascular diseases. Nutrition is extremely important for their prevention and treatment.A well-formulated diet not only prevents heart and vascular problems. Nutrition helps to slow down the development of existing ailments, reduce the risk of complications, reduce the number of medications taken, and generally improve the prognosis. This means, to postpone or even prevent severe cardiovascular accidents.

Years of research have shown evidence that these diets work. They are effective in preventing and treating cardiovascular disease. And, therefore, they prolong life.

The value of Mediterranean food has been known for a long time. Why is it that they began to pay so much attention to him now?

Firstly, there are now official statistics. We are not just talking about observations, but about dozens of studies, in which a total of more than twelve million people participated. It has been confirmed that the Mediterranean diet reduces the risk of coronary heart disease, heart attack, type 2 diabetes mellitus, neurodegenerative diseases. And in general, it lowers the overall mortality rate.

Secondly, there are some fundamental changes in the diet itself. Previously, cold-pressed olive oil was considered one of the main and invariable components. It is now allowed to use nuts as a source of vegetable fats. Instead of oil or in addition to it.

Studies have shown that the best results are achieved when both butter and nuts are consumed at the same time. Therefore, nuts are now included in the diet in the Mediterranean diet.

The rest of the principles are the same. In addition to butter and nuts, you need to eat fruits, vegetables and cereals. Less and less meat, poultry, seafood. Even less dairy products, red meat and sweets. But wine is allowed in moderation with meals.

What is the Nordic diet?

The Nordic or Scandinavian diet is created taking into account the local products grown in the region. Precisely products, since, unlike the Mediterranean diet, the eating habits of the inhabitants of the Scandinavian countries are completely different.

Fatty dairy products were traditionally honored there. Until at the end of the last century, doctors sounded the alarm: the number of heart ailments is growing rapidly. Along with other measures, nutrition was also taken under control - a diet was created, which later became known as Scandinavian.

Its basic principles are similar to the Mediterranean. But local products are featured. Among the vegetables, preference is given to root vegetables and cabbage, fruits are represented by apples and pears typical for this region, as well as berries. Mostly wild: cranberries, cloudberries, lingonberries.

Whole grain rye, oats, and barley dominate among the cereals. Protein sources - mostly sea and river fish, as well as game and poultry. Rapeseed oil is used instead of olive oil. The traditionally rich assortment of dairy products has been preserved, but on condition - all products of low fat content.

There is only one significant difference - there is no wine in the recommendations for the Scandinavian food system. Its use is allowed, but variable.

Interestingly, in addition to the positive effects on the cardiovascular system, the Nordic diet is also beneficial for people with neurological problems. In particular, it reduces the risk of stroke in men. It was adopted and actively used by neurologists.

What about the third holder of the status of the best diet - the DASH diet? What are its strengths?

The main thing is to reduce the amount of table salt, both in ready-made meals and in products. One of the DASH diet recommendations is to always read the label and prioritize low sodium foods. Why is it important?

Reducing the amount of salt can lower your blood pressure. Due to the low salt content, fat metabolism is normalized. The amount of "bad" cholesterol is noticeably reduced, which has a detrimental effect on blood vessels.

Finally, sodium reduction promotes weight loss with sufficient physical activity. Intensive regular muscle loading with a salt deficiency leads to faster disposal of extra pounds.

In the past few years, the DASH diet has become a bestseller in the United States, where it was developed. In addition to influencing blood pressure and weight, this diet prevents certain types of cancer, coronary heart disease, stroke, heart failure, kidney stones, and also reduces the risk of diabetes.

Trans fats have recently been considered the leading cause of heart disease. Are there any new guidelines on how to protect yourself from them?

Trans fats are still a marker of unhealthy diets. From which, in the first place, the cardiovascular system suffers. The principle here is simple - the less we eat of these unhealthy fats, the better for our overall health.

Trans fats can be found in semi-finished products, baked goods with a long shelf life and so-called junk food: fast food, chips, croutons, ready-made sauces and ketchup. Natural foods do not contain these unhealthy fats. Therefore, feel free to eat vegetables, cereals, legumes, meat, dairy products. Cook at home yourself.

What are the current views on eggs? For a long time, they were the main enemy for the heart.

Everything changes. At one time eggs were blamed for heart problems, then it was the turn of fats, then carbohydrates. All these pinpoint accusations are just the tip of the iceberg. The problem is in an integrated approach to nutrition. It is not necessary to prohibit any one product or element, it is more correct to control the entire diet.

The same eggs are a good source of easily digestible protein, but they contain cholesterol. The whole question is in quantity and multiplicity. In the absence of heart disease, it is allowed to eat them 2-3 times a week for about 1-2 eggs. If you already have problems, consult your doctor.