Mediterranean Diet Focus: Fruits, vegetables, legumes, whole grains, nuts, olive oil, moderate fish/poultry, minimal red/processed meat. Benefits: Strong evidence for reducing cardiovascular disease, type 2 diabetes, cognitive decline, and mortality. Style: Lifestyle-oriented (family meals, physical activity, moderate wine with meals).
MIND Diet (Mediterranean–DASH Intervention for Neurodegenerative Delay) Focus: Hybrid of DASH + Mediterranean, designed for brain health. Key Foods: Leafy greens, berries, nuts, olive oil, whole grains, beans, fish, poultry. Avoid: Red meat, butter, cheese, sweets, fried/fast food. Benefits: Linked to slower cognitive decline and reduced Alzheimer’s risk.
TLC Diet (Therapeutic Lifestyle Changes – NHLBI, USA) Focus: Reduce saturated fat (<7% of calories), dietary cholesterol (<200 mg/day). Emphasizes: Fruits, vegetables, whole grains, lean proteins, plant sterols/stanols, soluble fiber. Use: Developed for lowering cholesterol and cardiovascular risk.
Nordic Diet Focus: Similar to Mediterranean but adapted to Nordic foods. Key Foods: Rye, oats, barley, berries, root vegetables, fatty fish (salmon, herring), canola/rapeseed oil. Benefits: Improves cholesterol, blood pressure, insulin sensitivity.
Portfolio Diet Focus: Plant-based approach targeting cholesterol. Key Foods: Soy protein, viscous fiber (oats, barley, psyllium), plant sterols, nuts. Evidence: Proven to lower LDL cholesterol significantly (comparable to statins in some people).
Flexitarian Diet Focus: Semi-vegetarian — mostly plant-based but allows occasional meat, poultry, fish. Benefits: Supports heart health, weight management, and sustainability.
Whole-Food, Plant-Based (WFPB) Diet Focus: Minimally processed plant foods (fruits, veg, grains, legumes, nuts, seeds). Avoids: Animal products, refined foods, added sugars/oils. Evidence: Can lower risk of cardiovascular disease, obesity, diabetes.
Low-Glycemic Index Diet Focus: Carbohydrates ranked by blood sugar impact (GI). Emphasizes: Slow-digesting carbs (lentils, oats, legumes, whole fruits). Use: Especially for diabetes, metabolic syndrome.
Vegetarian / Vegan Diets Focus: Elimination of meat (vegetarian) or all animal products (vegan). Benefits: Lower risk of heart disease, obesity, type 2 diabetes. Considerations: Need planning for protein, iron, B12, omega-3, zinc, calcium.
Paleolithic (Paleo) Diet Focus: Foods presumed eaten by hunter-gatherers — lean meats, fish, fruits, vegetables, nuts, seeds. Excludes: Dairy, grains, legumes, processed foods. Evidence: May help weight and glucose control, but long-term sustainability and nutrient gaps are debated.
DASH, Mediterranean, and MIND are the most clinically validated for chronic disease prevention.
TLC, Portfolio, and Nordic are structured public-health diets with cardiovascular focus.
Flexitarian, Vegan, WFPB, Paleo, Low-GI are lifestyle-oriented with varying evidence strength.
SUMMARY