Finding Healthy Alternatives to the “Western Diet”

The so-called “Western Diet” is a free-for-all of over-processed, nutrient deficient foods that has led to widespread obesity and other health problems, including heart disease and diabetes.

So how can we make our diet – and therefore, our bodies – more efficient? Here are some dietary approaches that can help you break away from the burger, fries and diet soda routine.

The DASH Diet
A joint statement of the American Heart Association, American Cancer Society and American Dietetic Association says that “we need to eat more fruits and vegetables.” The prestigious organizations also recommend that we eat less salt and fat and more fiber. They call their approach the DASH Diet (Dietary Approaches to Stop Hypertension).

The DASH Diet was developed by the National Institutes of Health (NIH). The NIH looked at diets from around the world to find those that reduce the risk of heart attack and stroke. What they discovered is that the same diet that is good for the heart is also good for blood sugar and the immune system, and helps prevent diabetes and cancer. The NIH took some of the characteristics of several effective diets and combined them to create the DASH Diet. We can consider the DASH Diet the first truly effective alternative to the “Western Diet.”

Mediterranean Diet
One of the diets that the NIH examined is called the Mediterranean Diet. The Mediterranean Diet is focused on abundant fruits and vegetables and low to no saturated fats (the primary fat is olive oil). Many books have been written on the Mediterranean Diet since 1945, but my favorite book is The Sonoma Diet. The authors of The Sonoma Diet are true food artists. The presentation of the Mediterranean Diet from their perspective is absolutely delicious!

The Pritikin Program and Ornish Diet
Another diet low in saturated fat was presented by Nathan Pritikin some years ago (updated by Robert Pritikin) as The Pritikin Program. Rather than being merely low-fat, the Pritikin Diet is pretty close to no fat. In this, it mirrors the approach taken by Dean Ornish in the book Reversing Heart Disease. Both of these approaches have proven superior in stopping, then reversing, clogged arteries. These diets are primarily vegetarian and come in therapeutic models as well as more inclusive programs for daily use.

Atkins and South Beach Diets
On the opposite end of the fat spectrum are the Atkins Diet and a modified version of the Adkins Diet, the South Beach Diet. While not having the scientific framework of the Mediterranean, Pritikin and Ornish programs, the South Beach Diet was designed by a cardiologist. His menu plans include the weight loss benefits of the low-carb revolution started by Atkins, but with the common sense of a physician accustomed to seeing advanced heart disease. He includes a generous recommendation for low-starch vegetables and some fruits.

Choose a healthier diet
The DASH Diet allows for a little fat, the Mediterranean Diet a little more and the South Beach even more. The Ornish Diet is low fat and the Pritikin Diet is even lower. Since all these approaches are effective at reducing our risk for heart attacks, strokes, cancer and diabetes, what are the commonalities that make them work so well? Primarily it is the amount of plant food encouraged by each diet.

So, no matter which diet you choose, eat lots of fruits and vegetables!
Plant food (fruits and vegetables) is divided into high water-content foods and low water-content foods. High water-content foods are primarily fruits and vegetables. Low water-content foods may include starchy vegetables as well as legumes, nuts and seeds. Plant foods contain little or no saturated fats; they are high in fiber and nutrient dense.

According to the best minds and the most abundant research, everyone needs to eat at least five servings of vegetables and fruits every day. Women should aim for seven servings and men should target nine servings.

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