The year 2025 begins and resolutions are multiplying. Among them, adopting a healthy diet remains a priority. Here, according to nutrition specialists, are four essential tips for starting the year off on the right foot.
1. Adopt the DASH diet to protect your heart
The DASH diet (Dietary Approach to Stopping Hypertension) is known to effectively reduce hypertension. He favors foods rich in potassium, calcium, magnesium and fiber such as fruits, vegetables and dairy products. Limit salt, saturated fats, alcohol and red meats for optimal results. This diet, close to the Mediterranean, could also promote gradual weight loss, underlines Dr. Lawrence Appel, professor at Johns Hopkins University.
2. Integrate vegetable oils into your diet
Contrary to certain beliefs, vegetable oils refined foods (rapeseed, sunflower, corn) are not harmful, assures Alice H. Lichtenstein, nutrition expert. Rich in omega-6, they can reduce the risk of cardiovascular disease and diabetes. “It would also be a mistake to replace these oils with butter, lard or tallow, which are rich in saturated fats,” underlines the expert.
3. Consume more magnesium
The magnesium is essential for strengthening the nervous system and combating stress and fatigue, according to Katherine L. Tucker, professor emeritus of nutrition. To benefit from it, choose foods rich in this mineral, such as green vegetables, dark chocolate, pumpkin seeds and shellfish.
4. Rediscover the benefits of sweet potatoes
THE sweet potatoes are a more nutritious option than traditional potatoes. They are rich in fiber, potassium, as well as vitamins A and C, and promote good digestion while avoiding blood sugar spikes, points out Dr. Dave Bridges, biochemist at the University of Michigan.
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