Anti-Inflammatory Diet
The anti-inflammatory diet is the most broadly applicable dietary pattern — it reduces chronic inflammation, which underlies nearly every major disease. It is a style of eating, not a strict protocol.
- Eat: fatty fish (3×/week), olive oil, berries, leafy greens, turmeric, garlic, walnuts, green tea
- Avoid: refined sugar, seed oils, processed meat, refined carbs, alcohol
- Best for: arthritis, cardiovascular disease, autoimmune conditions, general health
- Timeline: measurable CRP reduction within 4–6 weeks
Mediterranean Diet
Consistently ranked as the world's healthiest dietary pattern by clinical research. The most studied diet for longevity, cardiovascular health, and cognitive function.
- Core foods: olive oil, fish, legumes, whole grains, vegetables, fruit, nuts, herbs
- Moderate: poultry, dairy (especially yoghurt and cheese), wine (optional, 1 glass daily max)
- Minimal: red meat (2× per month max), processed food, refined sugar
- Best for: heart disease, diabetes prevention, cognitive decline, longevity
Low-Carb & Keto
Low-carb diets reduce insulin dramatically and shift the body to burning fat. Ketogenic eating (under 20–50g carbs daily) puts the body into ketosis — a metabolic state of fat burning.
- Eat: meat, fish, eggs, cheese, nuts, seeds, butter, olive oil, low-carb vegetables
- Avoid: all grains, sugar, most fruit, legumes, root vegetables
- Best for: Type 2 diabetes-friendly, epilepsy, rapid weight loss, PCOS
- Caution: cholesterol monitoring needed in some; fibre intake must be managed
Plant-Based Nutrition
Whole-food plant-based eating reduces processed food, saturated fat, and environmental toxins while dramatically increasing fibre, antioxidants, and phytonutrients.
- Key nutrients to watch: B12 (must supplement), iron (eat with Vitamin C), zinc, omega-3, calcium
- Best protein sources: lentils, chickpeas, tofu, tempeh, edamame, quinoa, hemp seeds
- Best for: cardiovascular disease, gut health, weight loss, environmental ethics
- Pitfall: plant-based processed food (vegan sausages, fake cheese) is not health food
DASH Diet — for Blood Pressure
The DASH diet was designed specifically to lower blood pressure and has the strongest clinical evidence for this purpose — comparable to medication in some studies.
- Key: under 1500mg sodium daily (most people consume 3400mg)
- Eat: vegetables, fruits, whole grains, low-fat dairy, nuts, fish
- Avoid: processed food (hidden sodium), red meat, full-fat dairy, sweets
- Result: 8–14 mmHg systolic reduction within 2–4 weeks