想要做一个健康的吃货，吃得科学很关键，但如今，网上流传着各种饮食法，多得让人无所适从。
《美国新闻与世界报道》（US News & World Report）针对40种常见饮食法做了一次排行。
该杂志从营养性（nutrition），安全性（safety），遵循难易度（ease of following），防治糖尿病（managing or preventing diabetes），保护心脏（heart-healthy）和减重效果（weight loss）等维度对这些饮食法进行了综合评价。
US News evaluated and ranked 40 diets with input from a panel of health experts. To be top-rated, a diet had to be relatively easy to follow, nutritious, safe, effective for weight loss and protective against diabetes and heart disease.
《美国新闻与世界报道》与健康专家组合作，对四十种饮食法进行了评估和排序。排名靠前的饮食法具备易遵循，营养，健康，安全，有效减重，预防糖尿病和心脏病等特点。
结果显示，最好的饮食法是：得舒饮食法和地中海饮食法！
DASH diet, which stands for Dietary Approaches to Stop Hypertension, tied with the Mediterranean diet for the top spot.
得舒饮食法（即防治高血压饮食法）和地中海饮食法并列排行榜榜首。
接下来，随我们一起探秘榜上前三种优质健康饮食法的规则和诀窍吧！
[Photo/Pexels]
DASH Diet
得舒饮食法（DASH Diet）是防治高血压饮食法（Dietary Approaches to Stop Hypertension）的简称，它在护心、降糖、减重等各个方面评估表现优异，综合排名高居榜首。
饮食宣言：
健康饮食很重要，少盐减脂是王道。
Nutrients like potassium, calcium, protein and fiber are crucial to fending off or fighting high blood pressure. You don't have to track each one, though.
钾、钙、蛋白质和纤维等营养成分对预防和治疗高血压至关重要。但是，你不必太过精细记录上述各营养素的摄取量。
Just emphasize the foods you've always been told to eat (fruits, veggies, whole grains, lean protein and low-fat dairy), while limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy foods and tropical oils, and sugar-sweetened beverages and sweets.
只要多吃水果、蔬菜、全谷物、瘦肉蛋白和低脂乳品等众所周知的有益食物，少摄入含糖饮料、甜食，以及肥肉、全脂乳品、热带油脂等富含饱和脂肪的食物就可以了。
Top it all off by cutting back on salt!
最重要的是，少吃盐！
cut back on sth：减少；削减|
Tips
✔Do: Serve up lean poultry and fish in moderation.
适量食用禽类瘦肉和鱼。
They’re low-fat, heart-healthy choices.
它们脂肪含量低，且对心脏有益。
✔Do: Satisfy your sweet tooth with fruit.
用水果来满足你对甜食的渴求。
Skip the sugary, fat-laden desserts.
戒掉高糖高脂的甜品。
✔Do: Have low-fat or fat-free dairy.
食用低脂或脱脂的乳品。
Lowering your fat intake is important for a heart-healthy diet.
减少脂肪摄入对保持心脏健康十分重要。
✔Do: Be moderately physically active for at least 2 hours and 30 minutes per week.
适量锻炼，每周至少运动两个半小时。
✖Don’t: Reach for the saltshaker.
控制自己，远离盐瓶。
Instead, season your dishes with herbs, spices or lemon zest. Your heart will thank you.
可以用香草、香料或柠檬皮等调味。你的心脏会因此受益。
