1. Dietary Approaches to Stop Hypertension (DASH). The DASH diet is a lifelong approach to healthy eating that’s designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.
2. Therapeutic Lifestyle Changes (TLC). The key is cutting back sharply on fat, particularly saturated fat. Saturated fat (think fatty meat, whole-milk dairy, and fried foods) bumps up bad cholesterol, which increases the risk of heart attack and stroke. That, along with strictly limiting daily dietary cholesterol intake and getting more fiber, can help people manage high cholesterol, often without medication.
3. Mayo Clinic Diet. You don’t count calories when you start on this one, instead focusing on 15 key habits, and snacking all you want on fruits and veggies. After you’ve lost some lbs–the claim is that you’ll lose 6 to 10 in the first two weeks of the diet, then 1 to 2 every week after that–you start thinking about how many calories you need for maintenance. Experts say this diet is helpful for controlling diabetes.
4. Mediterranean Diet. This emphasizes fruits, veggies, whole grains, beans, nuts, legumes, olive oil, fish–heart-healthy foods that experts say the long-living people of the Mediterranean have subsisted on for years.
5. Weight Watchers. You can basically eat whatever you want with Weight Watchers–so long as you stay within your specified number of points (every food is assigned a points value, based on its protein, carbohydrate, fat, fiber, calories, and how hard your body has to work to burn it off). Most studies indicate that people on the program lose weight–and experts say many people stick with Weight Watchers to maintain weight loss.