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Mainstream science
[edit]Healthy eating is simple, according to Marion Nestle, who expresses the mainstream view among scientists who study nutrition:[1]: 10
The basic principles of good diets are so simple that I can summarize them in just ten words: eat less, move more, eat lots of fruits and vegetables. For additional clarification, a five-word modifier helps: go easy on junk foods. Follow these precepts and you will go a long way toward preventing the major diseases of our overfed society—coronary heart disease, certain cancers, diabetes, stroke, osteoporosis, and a host of others.... These precepts constitute the bottom line of what seem to be the far more complicated dietary recommendations of many health organizations and national and international governments—the forty-one “key recommendations” of the 2005 Dietary Guidelines, for example. ... Although you may feel as though advice about nutrition is constantly changing, the basic ideas behind my four precepts have not changed in half a century. And they leave plenty of room for enjoying the pleasures of food.[2]: 22
David L. Katz, who reviewed the most prevalent popular diets in 2014, noted:
The weight of evidence strongly supports a theme of healthful eating while allowing for variations on that theme. A diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention and is consistent with the salient components of seemingly distinct dietary approaches. Efforts to improve public health through diet are forestalled not for want of knowledge about the optimal feeding of Homo sapiens but for distractions associated with exaggerated claims, and our failure to convert what we reliably know into what we routinely do. Knowledge in this case is not, as of yet, power; would that it were so.[3]
Hypertension (High Blood Pressure)
[edit]Hypertension is when pressure in artery walls along the blood vessel is too great that it limits the amount of blood that the heart pumps to the rest of the body. Hypertension (High blood pressure) can lead to serious cardiovascular conditions.[4] The Mediterranean diet and DASH Diet has also been shown to improve cardiovascular outcomes.[5] The Mediterranean diet is a heart-healthy eating plan that consist of eating plant-based foods such as fruits, vegetables, nuts and whole grains, while limiting red meat, fish and poultry. [6] The Dietary Approaches to Stop Hypertension (DASH) diet is designed to help prevent or treat hypertension. Sodium intake should be heavily monitored and according to the DASH diet, standard diet suggest only to consume 2,300mg of sodium per day and low diet suggest to only consume up to 1,500mg a day.[7] The DASH diet is very similar to the Mediterranean diet, in that both includes whole grains, fruits, vegetables and low-fat dairy products.
Obesity
[edit]According to Centers for Disease Control and Prevention, more than one-third, 34.9% or 78.6 million, of U.S. adults are obese.[8] Causes for obesity are genetic, hormonal and emotional influences on body weight. Over eating the basal metabolic rate (BMR), minimal rate of energy expenditure per unit time at rest, creates a calorie surplus which causes the body to store the excess amount of calories in fat. Obesity can be traced back to medical conditions such as Prader-Willi Syndrome and Cushing's syndrome, but a common factor for obesity is due to the lack of activity, unhealthy diet and eating habits.[9]Both inactivity and unhealthy eating habits are correlated to the BMR because if one eat more than the body burns the body stores excess calories in fat. Some hormonal influences are caused by medications. Weight gain are common for antidepressant, anticonvulsants, and diabetic medication. Behavioral influences can be dominated by emotions such as stress, anger or sadness.
Epilepsy
[edit]According to the Epilepsy foundation, epilepsy is the fourth most common neurological disorder that affect all people.[10]Epilepsy occurs when it's a consistent recurring seizures. A low carb diet (Ketogenic Diet) can be very beneficial for people who are diagnosed with epilepsy. Instead of using glucose from carbohydrates for energy source, it's puts a body in the state of ketosis, converting ketones that are made from body using fat, for energy. A ketogenic diet consist of high fat and a low carbohydrate diet. Sources of fats are from nuts, whole egg, avocado, cheese, beef and etc.
Studies has also shown that an average patients who want to lose benefit from this diet, whether diagnosed with epilepsy or not, has reported an average weight loss of 22 pounds.[11]
Unhealthy diets
[edit]The Western pattern diet which is typically eaten by Americans and increasingly adapted by people in the developing world as they leave poverty is unhealthy: it is "rich in red meat, dairy products, processed and artificially sweetened foods, and salt, with minimal intake of fruits, vegetables, fish, legumes, and whole grains."[12]
References
[edit]- ^ Fitzgerald M (2014). Diet Cults: The Surprising Fallacy at the Core of Nutrition Fads and a Guide to Healthy Eating for the Rest of US. Pegasus Books. ISBN 978-1-60598-560-2.
- ^ Nestle, Marion (2006). What to Eat. New York: North Point Press (Farrar, Straus and Giroux). p. 611. ISBN 978-0-86547-738-4.
- ^ Katz DL, Meller S (2014). "Can we say what diet is best for health?". Annu Rev Public Health. 35: 83–103. doi:10.1146/annurev-publhealth-032013-182351. PMID 24641555.
- ^ "High blood pressure (hypertension) - Mayo Clinic". Mayo Clinic. Retrieved 2017-04-28.
- ^ Walker C, Reamy BV (April 2009). "Diets for cardiovascular disease prevention: what is the evidence?". Am Fam Physician. 79 (7): 571–7. PMID 19378874.
- ^ "Mediterranean diet for heart health - Mayo Clinic". Mayo Clinic. Retrieved 2017-03-30.
- ^ "DASH diet: Healthy eating to lower your blood pressure - Mayo Clinic". Mayo Clinic. Retrieved 2017-04-28.
- ^ "Adult Overweight and Obesity | Overweight & Obesity | CDC". www.cdc.gov. Retrieved 2017-04-28.
- ^ "Obesity Causes - Mayo Clinic". Mayo Clinic. Retrieved 2017-04-10.
- ^ "What Is Epilepsy?". Epilepsy Foundation. Retrieved 2017-04-28.
- ^ http://www.healthline.com/health-news/keto-diet-is-gaining-popularity-but-is-it-safe-121914#4.
{{cite web}}: Missing or empty|title=(help) - ^ Bloomfield, HE; Kane, R; Koeller, E; Greer, N; MacDonald, R; Wilt, T (November 2015). "Benefits and Harms of the Mediterranean Diet Compared to Other Diets" (PDF). VA Evidence-based Synthesis Program Reports. PMID 27559560.