Top Online Master’s In Nutrition Of 2023

The Green Mediterranean Diet Is A Plant-Based Nutrition Plan On Steroids

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If you're on a mission to supercharge your nutrition, you've likely come across the standard Mediterranean diet. It's been around since the 1960s and experts sing its praises year after year thanks to the major health benefits like disease prevention, weight loss, and longevity. But there's a new version on the block that's gaining popularity: the green Mediterranean diet.

Here's a quick rundown: "The green Mediterranean diet is a variation of the Mediterranean diet that contains more plants, with the unique addition of duckweed and green tea, and less animal protein than the original version," says Kristin Kirkpatrick, RD, a registered dietitian with the Department of Wellness and Prevention Medicine at the Cleveland Clinic and co-author of Regenerative Health. It also encourages limited (if any) animal-based proteins, sugar, refined grains, and processed snacks, she explains.

Meet the experts: Kristin Kirkpatrick, RD, is a registered dietitian with the Department of Wellness and Prevention Medicine at the Cleveland Clinic and co-author of Regenerative Health. Kim Shapira, RD, is a registered dietitian and founder of the Kim Shapira Method. Kimberly Gomer, RD, is a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.

But is the green version better or healthier than the original? Maybe! Ahead, experts break down everything you need to know about the green Mediterranean diet, including the benefits and potential downsides, followed by a 7-day sample meal plan.

How is the green Mediterranean diet different from the original?

The main difference between the green Mediterranean diet and the original Mediterranean diet is the emphasis on plant-based foods, says Kim Shapira, RD, a registered dietitian and founder of the Kim Shapira Method. "Both diets prioritize nuts, seeds, legumes, whole-grains, fruits, and vegetables, however, the green Mediterranean diet places an even greater emphasis on these foods," she explains. "This diet encourages a high intake of leafy greens and cruciferous vegetables like broccoli, cauliflower, kale, Brussels sprouts, cabbage, and Bok choy."

Another central difference between the two is the source of protein, says Kirkpatrick. The original diet allows for chicken and fish with limited red meat, while the green version opts for a stricter vegetarian approach, she explains. Instead of animal-based protein like red meat, chicken, turkey, and fish, the green version encourages only plant-based proteins like tofu, beans, lentils, tempeh, and chickpeas, adds Kimberly Gomer, RD, a Miami-based registered dietitian who specializes in weight loss, diabetes, cholesterol, and polycystic ovary syndrome.

Another big addition to the green Mediterranean diet is the inclusion of seven walnuts per day (about one ounce), says Gomer. However, it's worth noting the research on the green diet was partially funded by the California Walnuts Commission, so there may be an element of bias, she adds.

Three to four cups of green tea is also encouraged on the green version, along with a daily protein shake made with 100 grams of Mankai duckweed, says Gomer. "Mankai is a favorite food of ducks and fish, and it's a high protein plant that grows in water and is a member of the duckweed family," she explains. "It's known as a 'super green' because of its purported benefits for stabilizing blood sugar and improving heart health."

How To Follow The Green Mediterranean Diet

Prioritize plant-based foods. Swap processed snacks and red meat for a variety of fruit, vegetables, whole-grains, legumes, nuts, and seeds, says Shapira. "Aim to make these foods the foundation of your diet."

Expand your vegetable horizons. Cruciferous vegetables like cauliflower, broccoli, and Brussels sprouts are great, but Shapira recommends incorporating other leafy greens like spinach, Swiss chard, and kale to keep things fresh and flavorful.

Be mindful of fats. Prioritize extra-virgin olive oil as your primary source of healthy fat and avoid canola oil, vegetable oil, and animal fat from red meat, says Shapira.

Avoid processed and pre-packaged foods. Reduce your intake of processed foods such as lunch meat, packaged snacks, and baked goods, says Shapira. Instead, focus on fruits, veggies, and plant-based proteins.

Focus on non-fat dairy. The green Mediterranean diet allows moderate consumption of non-fat dairy products such as non-fat yogurt, cheese, and cottage cheese, so Shapira recommends occasionally incorporating these selects throughout your week.

Incorporate antioxidants. The green Mediterranean diet includes Mankai duckweed and green tea, which both contain particularly potent antioxidants and flavonoids that may have anti-inflammatory properties, says Gomer.

Up your water intake. Drink plenty of water throughout the day and limit sugary beverages like soda, coffee, tea, or processed fruit juice, says Shapira. Her suggestion? Drink at least eight cups of water a day.

Foods To Eat On The Green Mediterranean Diet

Fruit

Vegetables

Whole grains like oatmeal, brown rice, buckwheat, and barley

Healthy fats like extra-virgin olive oil, avocado, flaxseed, beans, and tahini

Plant-based protein like tofu, beans, chickpeas, tempeh, and peas

Nuts

Herbs

Spices

Mankai duckweed

Green tea

Limited non-fat dairy

Limited eggs, poultry, and seafood

Foods To Avoid On The Green Mediterranean Diet

Red meat

Lunch meat

Sugary drinks like soda, processed fruit juice, sweetened coffee, and sweet tea

Processed snacks like chips, crackers, cereals, and jelly

Refined grains like white bread, white rice, white flour pasta, boxed cereal, and grits

Desserts

Saturated fat like butter, bacon, and sausage

Sweetened yogurt

Fried or fast food

7-Day Green Mediterranean Diet Sample Meal Plan Day 1

Breakfast: Yogurt parfait with layers of cottage cheese and plain Greek yogurt, topped with fruit and an ounce of walnuts. Green tea to drink.Lunch: Salad made with greens and veggies, topped with grilled salmon and roasted sweet potato, with a side of fresh fruit. Green tea to drink.Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.

Day 2

Breakfast: Oatmeal topped with berries and plain Greek yogurt. Green tea to drink.

Lunch: Lentil or bean chili on top of brown rice with a side of steamed veggies and fresh fruit. Green tea to drink.Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.

Day 3

Breakfast: Avocado toast on whole grain seeded bread and a side of fruit. Green tea to drink.Lunch: Stir fry with broccoli, zucchini, carrots, and Bok choy on a bed of brown rice or quinoa, topped with grilled chicken and a side of fresh fruit. Green tea to drink.Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.

Day 4

Breakfast: Homemade French toast made with whole-grain bread and eggs in extra-virgin olive oil, topped with fresh strawberries. Green tea to drink.Lunch: Sardines (or other fish if you're not a sardine fan) with mustard, carrots, peppers, and celery with hummus to dip, and a side of fresh fruit. Green tea to drink.Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.

Day 5

Breakfast: Cottage cheese topped with nuts and fresh fruit. Green tea to drink.Lunch: Vegetable soup made with veggies of choice in a vegetable stock with fresh herbs, and sandwich made with whole-grain bread, hummus, avocado, and tomato. Green tea to drink.Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.

Day 6

Breakfast: Plain Greek yogurt topped with fresh fruit and nuts. Green tea to drink.Lunch: Tuna (either canned or fresh) on a bed of greens along with roasted Brussels sprouts, zucchini, yellow squash, and sweet potato, with a side of fresh fruit. Green tea to drink.Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.

Day 7

Breakfast: Fresh fruit salad with cottage cheese. Green tea to drink.Lunch: Bean or lentil stew atop a bed of whole-wheat pasta and steamed broccoli, with a side of fresh Fruit. Green tea to drink.Dinner: Mankai duckweed shake along with walnuts, seeds, and fruit. Green tea to drink.

Benefits Of The Green Mediterranean Diet

Thanks to the plant-based focus of the green Mediterranean diet, you can expect some major health benefits, says Shapira. "Plant-based foods are known for their high nutritional value since they're rich in vitamins, minerals, and fiber, and they contain many phytochemicals which have been associated with potential health benefits including a reduced risk of certain types of cancers."

Limiting red meat and processed food can also reduce your intake of saturated fat which lowers your risk of high cholesterol and heart disease, explains Shapira. In fact, one study found the green Mediterranean diet lowered "bad" cholesterol levels, blood pressure, and inflammatory markers and improved insulin resistance, says Gomer. The same study also found a dramatic decrease in the level of fat in the liver which is closely linked with diabetes and poor metabolic health, she adds.

Another perk? Research found a green Mediterranean diet showed significant results in reducing visceral fat (fat found deep within the abdominal cavity near your organs), which is key for decreasing your risk of cardiovascular problems and metabolic conditions, adds Kirkpatrick.

But wait… there's more! Recent 2022 research found older adults who followed a green Mediterranean diet saw improved brain health and less age-related brain atrophy, says Kirkpatrick. As a result, this reduces problems with thinking, memory, and performing everyday tasks, per the Cleveland Clinic.

Can the green Mediterranean diet help with weight loss?

Yes. Since the green Mediterranean diet is high in fruits, veggies, and plant-based protein, and low in processed food and sugar, it can help you lose weight, says Kirkpatrick. In fact, one study even found those who followed the green Mediterranean diet lost 15 pounds after six months, while those on the original Mediterranean diet lost 12 pounds in the same amount of time, explains Gomer. The same study also reported men on the green version lost more belly fat for a smaller waist circumference, she adds.

That said, the key to any diet for weight loss is sustainability and consistency, says Shapira. If you can sustain the green Mediterranean diet as a way of living, rather than only a means to lose weight, you're likely to be more successful, she explains.

How should you exercise when on the green Mediterranean diet?

"Exercise is a way of life and should be done on a daily basis no matter what you're eating," says Shapira. Aim for at least 10,000 steps every day, she adds.

After all, regular physical activity is an important lifestyle habit to reduce the risk of dementia, cardiometabolic diseases, fatty liver, and certain cancers, says Kirkpatrick. "There is no special exercise regimen related to the green Mediterranean diet, but I tell my patients just to move more and sit less," she explains. "You don't have to run a marathon, just walk."

Resistance training is also key for reducing body fat and increasing muscle mass. Why? Studies show strength training at least three days a week has a significant impact on your metabolism and fat burning capabilities. Just note that because strength training builds muscle, you may notice little or even no overall weight change according to the scale (if weight loss is your goal), even though you are losing fat.

Risks And Downsides Of The Green Mediterranean Diet

The green Mediterranean diet is generally safe for most people, however, the lack of flexibility is a possible con, says Gomer. For instance, if you choose to follow the exact guidelines, drinking a Mankai duckweed shake every day may be less than ideal, she explains. Not only can it be boring to sip the same thing, but depending on where you live, duckweed may be less accessible or particularly pricy, she adds.

You may also run the risk of nutritional deficiencies if you're not careful, says Shapira. For example, red meat is high in iron, an essential nutrient that carries oxygen to the blood of your cells, she explains. Eliminating red meat entirely would require you to eat proper high-iron substitutes like dark leafy greens, dates, pumpkin seeds, and quinoa to prevent an iron deficiency, she adds.

Digestive issues can also be a concern due to the high intake of beans, legumes, and vegetables which are loaded with fiber, says Gomer. While healthy, eating too much may lead to gas, bloating, and diarrhea.

All that said, Kirkpatrick recommends talking with a doctor or registered dietitian before making any major dietary changes to ensure it's a safe and healthy option for you.

Should you try the green Mediterranean diet?

If you're curious about a plant-based lifestyle, the green Mediterranean diet is a great option, says Gomer. Plus, anyone interested in reducing the risk of chronic disease, promoting weight loss, and increasing longevity can benefit from a green diet, adds Kirkpatrick.

Just remember that prioritizing fruits and veggies while limiting red meat, sugar, and processed food should be viewed as a nutrient-dense lifestyle, not a restrictive or short-lived diet, explains Kirkpatrick. "If the diet is working and fits within your health goals, as well as personal, cultural, and religious references, then the [green Mediterranean diet] should not be looked at as a short-term fix but a long-term way of eating."

Bottom line: The green Mediterranean diet is a fresh take on the (already awesome) traditional Mediterranean diet, but the new and improved concept is gaining popularity for its major health benefits. If you're looking to reduce the risk of heart disease, promote weight loss, and improve overall well-being, it's worth exploring the plant-based lifestyle.

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7 Top Weight-loss Stories Of 2023: How They Lost The Weight And Got Healthy

Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!

Weight loss is a top New Year's resolution every January — made more intriguing this year as new weight-loss drugs could make the goal more realistic than ever for people with obesity.

If you're looking for inspiration after weeks of holiday overeating, meet some of the men and women who transformed their bodies — and their health — in 2023.

Here are some of the top TODAY.Com weight-loss journeys from this year and tips for weight-loss success in 2024 from members of Start TODAY:

Walking and diet changes helped her lose 114 pounds, cure acid reflux

Missy Gillenwater, 50, weighed 277 pounds when she began her walking routine. Following doctor's orders, she also changed her diet after being diagnosed with acid reflux.

Gillenwater cut out fried and fatty foods, soda, tomato-based foods, red meat, bread and pasta. She focused on eating fresh vegetables and lighter meats, such as chicken, salmon and turkey. She also walks 10 to 13 miles a day.

She's lost 114 pounds, and no longer has to take blood pressure and acid reflux medications.

Gillenwater advises others to take photos at every stage of the journey to keep themselves motivated.

Woman says 100-pound weight loss helped detect breast cancer

It took several tries, but Tamara Loving, 45, finally ended the cycle of weight gain, loss and regain.

She joined WeightWatchers off and on for years, eventually losing 122 pounds and maintaining the weight loss since 2016.

With a family history of breast cancer, Loving had been undergoing regular mammograms. She was diagnosed with the disease in 2017.

"The doctors have said, 'I think your weight loss saved your life.' Because I don't know if I still had been 260 pounds that anything would have been found in that mammogram," she tells TODAY.Com.

She's maintained her healthy eating and exercise habits, working out five days a week, and has been cancer-free.

Tamara Loving weightloss (Courtesy Tamara Loving)

Woman lost 96 pounds in 1 year by walking and cooking at home

Melissa Paluch, 44, was frustrated when her weight reached 275 pounds. She had diabetes, high blood pressure, borderline high cholesterol and sleep apnea.

Her doctor recommended eating 1,300 to 1,400 calories a day, so Paluch began focusing on eating less at dinner.

She now plans her dinners for the week on Sunday nights, which helps her cut back on takeout food. She drinks 100 ounces of water a day and walks 3 miles daily.

She's lost 96 pounds and improved her health.

Paluch advises others to be patient: "You didn't put the weight on overnight, and you're not losing it overnight," she says.

Melissa Paluch before and after her weight loss. (Courtesy Melissa Paluch)

Woman loses 123 pounds with new weight-loss drug: 'I was shocked'

Doctors call Zepbound the most effective weight-loss medication currently on the market. Approved by the U.S. Food and Drug Administration in November, it contains the same active ingredient as Type 2 diabetes treatment Mounjaro.

Alexis Mitchell took Mounjaro off-label for weight loss when she reached 365 pounds, and developed non-alcoholic fatty liver disease and insulin resistance.

She lost 15 pounds in the first month and 123 pounds in a year. "The weight was just falling off," she told NBC News.

Mitchell has experienced side effects, including constipation, nausea and stomach pain, but says she's no longer pre-diabetic and no longer has fatty liver disease so the positives of the drug overshadow any negatives.

'Walking saved my life'

When Nick Bricker weighed 437 pounds, he needed a rescue inhaler to help him breathe, medicine to control acid reflux and two drugs to lower his blood pressure.

Once the COVID-19 pandemic hit, he knew his health problems meant he'd likely die if he got the virus, so he started using a treadmill to get more active and lose weight.

Bricker, 52, started by walking 10 minutes at a slow pace. After a while, when he could walk for 20 to 30 minutes, he began walking outdoors. His current minimum is 12,000 steps a day.

Nick Brickner weightloss (Courtesy Nick Brickner)

He also changed his diet, eliminating bread, pizza, fried foods, potatoes, rice and sweets. Instead, he's eating yogurt, peanut butter, smoothies, vegetables, lean proteins and salad.

Bricker now maintains his weight at 215 pounds.

"If I can do it, anybody can do it. My mindset for ten years was, 'Tomorrow I'll do it.' But until today is that tomorrow, it'll never happen," he tells TODAY.Com.

Doctor who lost 100 pounds shares tips for weight-loss success

Dr. Emi Hosoda, 53, struggled with excess weight in the years leading up to menopause. Younger personal trainers often will tell women to just eat less and exercise more, but they're not seeing women in their 40s, 50s and 60s, she says.

Hosoda lost 100 pounds by paying attention to the sugar value of food rather than its calories and eating a low-glycemic diet, which keeps blood sugar even.

She gets up at 4 a.M. To exercise a minimum of three days a week — warming up on a stationary bike for about 30 minutes and then lifting weights for about an hour.

Emi Hosoda (Courtesy Emi Hosoda and Kandis Spurling)

Amputation motivates man to lose 285 pounds with walking, vegan diet

For Robert Jones, the breaking point came when diabetes complications meant he had to have a toe amputated.

"When I got home, I said to myself, 'I'm never going to lose another body part.' That's what changed my mindset. I don't want to get sick again," he tells TODAY.Com.

At one point, Jones weighed 500 pounds, then got down to 360 pounds, but it was still causing a lot of health issues for him.

He started following a vegan diet and eats three or four servings of vegetables a day, including salads, beans, quinoa, lentils, rice, potatoes, yams, tofu and vegan meats. He also works out at the gym, lifting weights and doing cardio.

Robert Jones before and after (Courtesy Robert Jones)

He's lost 285 pounds.

Start with modest goals, Jones advises: "Trying to lose 100 pounds is too much. Start small, then increase every month or so, and you'll eventually reach your long-term goals," he says.

This article was originally published on TODAY.Com

What Is A Fasting-mimicking Diet, And How Does It Benefit Cardiovascular Health?

Eating a healthy diet is a known way to help keep a person's heart healthy and lower their risk for cardiovascular disease.

There is already evidence that certain diets, such as the Mediterranean diet, can help protect heart health.

Researchers at the University of Southern California have now found that the fasting-mimicking diet provides some unique heart-healthy effects when compared to the Mediterranean diet.

Following a healthy diet is a known way to help keep the heart healthy and lower the risk of cardiovascular disease.

Previous research has shown that diets like the Mediterranean diet, Paleo diet, DASH diet, and plant-based diets may provide some cardiovascular benefits.

Now, a new study from researchers at the University of Southern California has found that the fasting-mimicking diet provides some unique heart-healthy effects when compared to the Mediterranean diet.

The study was recently published in the journal Npj Metabolic Health and Disease.

According to Dr. Valter D. Longo, Edna M. Jones Chair in Gerontology and professor of gerontology and biological sciences at the USC Leonard David School of Gerontology at the University of Southern California, lead author of this study, the fasting-mimicking diet is a 5-day vegan diet with a composition such that the human body responds as it does to water-only fasting.

"For the rest of the month, the patients [return] to their normal diet," Dr. Longo — who developed the fasting-mimicking diet — explained to Medical News Today.

The 5 days of the fasting-mimicking diet focus on low-calorie, low-protein, and high-fat plant-based foods.

Unlike intermittent fasting, a person on the fasting-mimicking diet continues to eat during the "fasting" period.

Over the last few years, researchers have been examining the use of the fasting-mimicking diet in cancer treatment to help potentially slow down the growth of tumors, and make them more susceptible to chemotherapy in certain types of cancer, such as colorectal cancer.

Researchers have also looked at how the fasting-mimicking diet might improve breast cancer therapy in people with hormone-receptor-positive breast cancer.

Additional studies have looked at using the fasting-mimicking diet in the treatment of conditions such as multiple sclerosis (MS), cardiometabolic disease, autoimmune diseases, inflammatory bowel disease (IBD), skin issues, and Alzheimer's disease.

Dr. Longo said they decided to compare the effectiveness of the fasting-mimicking diet in reducing the risk for cardiovascular disease among adults with obesity and hypertension against the Mediterranean diet for in part because most people have difficulty changing their diet.

"Even in the Mediterranean area, [the Mediterranean diet] is not followed by most people in those countries," Dr. Longo continued.

In previous research, Dr. Longo's team found that a similar fasting-mimicking diet was effective in reversing virtually all of the negative effects of a high-calorie Western diet on cholesterol, blood glucose, heart function, and lifespan in mice.

"Thus, a 5-day diet that comes in a box like medicine could allow people that don't want to change [their] diet [to] have the benefits of a healthier diet potentially if done less than once a month," he told us. "We believe that 15–20 days a year could already provide important benefits."

For this study, Dr. Longo and his team recruited 84 study participants, including both men and women, between the ages of 35 to 75.

Study participants all had a body mass index (BMI) of or above 28, which some experts consider to be an indicator of overweight or obesity. Scientists also evaluated study participants' reactive hyperemia index (RHI) and scores on small and large arterial compliance (AC1/AC2), both of which help measure blood pressure.

For 4 months, about half of the participant pool followed the fasting-mimicking diet, while the other half followed the Mediterranean diet.

Upon analysis, researchers found those in the fasting-mimicking diet group experienced a reduction in their RHI.

"A lower reactive hyperemia is observed in subjects with reduced heart function but also in younger, healthier, and normal subjects," Dr. Longo explained.

"Because all other markers are evidence of rejuvenating effects of the fasting-mimicking diet, we believe this reduction in reactive hyperemia is consistent with rejuvenation of the heart, but larger studies are needed to establish this."

– Dr. Valter D. Longo

Scientists reported neither diet group saw any improvements in AC1/AC2 measures or changes in abnormal RHI.

The study also showed that participants in the fasting-mimicking diet group sustained reductions in their biological age, heart age, and their Protein Unstable Lesion Signature (PULS) cardiac test scores, which evaluate a person's 5-year risk of stroke, compared to the Mediterranean diet group.

Fasting-mimicking diet participants showed a marked decrease in trunk fat mass — fat collected around the abdomen — compared to the Mediterranean group.

Additionally, the fasting-mimicking group did not show a decline in lean muscle mass at the end of the study's follow-up period. Researchers found that those in the Mediterranean diet group experienced a loss of lean muscle mass.

"The significance is that fasting-mimicking diet cycles were able to decrease fat mass without reducing muscle mass and without requiring changes in the subjects' preferred diet for 25 days a month," Dr. Longo said. "In contrast, the everyday Mediterranean diet required [a] change in everyday dietary habits and was associated with a 5 [pounds] loss of muscle."

After reviewing this study, Dr. Rigved Tadwalkar, a board-certified cardiologist at Providence Saint John's Health Center in Santa Monica, CA, not involved in the research, told MNT he found the findings encouraging.

"When we look at different sorts of diets, we really want to get down to what sort of health benefit they actually provide," Dr. Tadwalkar explained.

"It was nice to see that both the fasting-mimicking diet and Mediterranean diet — which is almost like the mainstay of recommended diets right now — both led to weight loss and improvements in blood pressure, cholesterol, [and] blood sugar. These are all very important cardiometabolic parameters that lead to cardiovascular disease, so it's nice to see that both are able to do so."

– Dr. Rigved Tadwalkar

"What was interesting about the fasting-mimicking diet is that it had the added benefit of reducing abdominal fat, which was really important because that is a big reason why a lot of people diet," he continued. "Not to mention it's still important even from a medical standpoint because abdominal fat is a risk factor for cardiovascular disease."

Dr. Tadwalkar also commented that just over the last few weeks, he has had many patients concerned about certain diets leading to lowered lean body mass.

"It looked like in the fasting-mimicking diet group versus the Mediterranean diet group they did not experience any loss of that lean body mass, which could be a concern for some other weight loss intervention," he added.

However, Dr. Tadwalkar said while this study was able to delineate the short-term effects of the fasting-mimicking diet, having the longer-term effects observed over weeks, months, and years is required for better understanding.

"And how the fasting-mimicking diet really affects cardiovascular health in the long-term, and in delaying the onset of cardiovascular disease," he added.

MNT also spoke with Monique Richard, a registered dietitian nutritionist, owner of Nutrition-In-Sight, and national media spokesperson for the Academy of Nutrition Dietetics, about this study.

Richard commented that this study adds to our knowledge that each individual's needs are unique and that our body's complex and intricate interaction with nutrients is multifactorial.

"Following a fasting-mimicking diet has been beneficial for many individuals but it is neither a 'stand-alone' solution nor a long-term alternative," she continued. "Changing patterns, habits, and/or an accumulation of the consequences of [a] specific behavior or genetic predisposition is a process that cannot be reversed with one specific step. However, several intentional modifications can make significant changes over time."

"Foods that are high in vitamins, minerals, and phytochemicals will not only provide necessary nutrients but counter inflammation, interruption, and degradation of systems that support heart health," Richard added. "These foods include fruits, vegetables, legumes, nuts, seeds, plant fats, lean proteins, fermented foods, and whole grains. Understanding the 'hows' is key — how much, how to prepare, and how often."

And while finding the best diet for losing weight and heart health can be overwhelming at times, Richard said finding a dietary pattern and lifestyle that is most conducive to a person's unique needs is imperative.

"A registered dietitian nutritionist (RDN) is trained to understand the interplay among medical conditions, cardiometabolic markers, genetics, preferences, needs, lifestyle factors — activity, access, cultural traditions, etc. — cooking literacy, gut health, and more to be able to offer specific recommendations," she advised. "Work with a professional to mitigate confusion and garner support in a health-seeking journey that works best for you."

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