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  • Zara Ayanna Salmon

Diets That Have the Potential to Improve Your Quality of Life

We all went to live long lives but its important that we live long lives of high quality! These lifestyle diets have been known to extend the longevity of one's life in addition to decreasing the risks of health ailments such as hypertension, various cancers, and diabetes. With any lifestyle diet, you don't have to restrict yourself from all foods but moderation is key and the majority of your diet should be healthful foods.


Inspired by the dietary habits of Italians, Greeks, and Spaniards, the Mediterranean diet encompasses several key factors that can enable one to live longer. These factors include a diet rich in seafood, nuts, and fresh produce coupled with a low red meat and refined sugar intake. A splash of red wine several times a week is encouraged in this region as moderate amounts can regulate blood sugar and lower bad cholesterol.

A typical day for this diet can look like:

  • Breakfast: Avocado and boiled eggs on whole grain toast with a side of sliced tomato, zucchini and peppers.

  • Lunch: A lentil-chickpea salad base complete with cucumbers, tomatoes, red onions, parsley, radishes and feta cheese topped with an olive-oil vinaigrette dressing.

  • Dinner: Baked honey-glazed salmon paired with orzo and asparagus.


The foundation of a flexitarian diet is eating a majority plant-based diet while still enjoying meat in moderate amounts. A majority plant-based diet can help one lose weight and lower your risk for heart disease, high blood pressure, and strokes.

A typical day for this diet can look like :

  • Breakfast: Steel-cut oats topped with seasonal fruit and agave.

  • Lunch: Zucchini noodle pesto pasta with sautéed shrimp sprinkled with Romano cheese.

  • Dinner: Tofu-fried rice mixed with cashews, fresh or frozen veggies, and eggs.


Dietary Approaches to Stop Hypertension or DASH, is a dietary approach that has been known to stop or prevent high blood pressure. It does this by restricting one’s sodium intake to 2,300mg a day and putting a major emphasis on foods that are high in potassium, calcium, magnesium, and fiber.

A typical day for this diet can look like:

  • Breakfast: Spinach, mushroom, tomato, and onion omelet garnished with black pepper eaten with one slice of avocado toast.

  • Lunch: Baked or grilled lemon chicken quarter served with quinoa and broccoli.

  • Dinner: Roast cauliflower steak served with low-sodium mashed potatoes and lemon asparagus.

Raw Plant-Based

A step above a plant-based diet, a raw plant-based diet restricts any and all cooked food with the belief that the food will lose some of its nutrients when heated above 115F. Foods that are included in a raw vegan diet are fresh fruits, vegetables, nuts, seeds, sprouts, herbs, spices, roots, and seaweeds with no animals or animal by-products. Proponents for this diet claim that it can completely reverse diabetes, eradicate cancer, decrease one’s risk for heart disease and hypertension.

A typical day for this diet can look like:

  • Breakfast: Chia pudding with almond milk topped with strawberries, bananas, cacao nibs, and coconut flakes.

  • Lunch: Avocado, tomato, sliced bell pepper, shredder carrots, alfalfa sprouts dressed with tahini sauce and wrapped in a collard leaf.

  • Dinner: Walnut-meat tacos topped with cashew sour cream, tomatoes, red onions, and guacamole.

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