What are the 9 Key Principles of a Healthy Dietary Pattern?

What are the 9 Key Principles of a Healthy Dietary Pattern?

Maintaining a healthy dietary pattern is essential for overall well-being. A balanced diet not only provides the body with the necessary nutrients but also reduces the risk of chronic diseases.


A dietary pattern is defined by the quantity, proportion and combination of foods and nutrients, and their consumption frequency (1). Examples of healthy dietary patterns include the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) dietary patterns that have gained widespread recognition for their health benefits and have been associated with reduced risks of high blood pressure, high cholesterol and heart disease (2, 3, 4, 5).


9 Key Principles of these healthy dietary patterns include:

  1. Use of herbs and spices for flavour instead of salt
  2. Abundance of vegetables and fruits including a wide variety of colours for dietary diversity
  3. Wholegrains such as oats, whole wheat bread, quinoa, brown rice
  4. Legumes such as chickpeas, lentils, kidney beans
  5. Nuts and seeds
  6. Healthy unsaturated fats such as from extra virgin olive oil, avocado, fatty fish/seafood, nuts and seeds
  7. Low fat dairy/alternatives
  8. Limited consumption of processed and red meats as they have been associated with increased risks of chronic diseases
  9. Limited consumption of 'sometimes foods' that are high in added salt, sugar and/or saturated fat


Our Heartful Flavours heart-healthy salt-free meal base seasonings follow the principles of the Mediterranean and DASH dietary patterns and are packed with herbs, spices, vegetables and fruit. The nutritionally balanced recipes at the back of pack also help you meet your food group serves. Try our flavours that put your health first today!



  1. Luong R, Ribeiro RV, Cunningham J, Chen S, Hirani V. The short- and long-term effects of dietary patterns on cardiometabolic health in adults aged 65 years or older: a systematic review. Nutr Rev. 2022 Feb 10;80(3):329-350. doi: 10.1093/nutrit/nuab032. PMID: 34272960.
  2. Chiavaroli L, Viguiliouk E, Nishi SK, Blanco Mejia S, Rahelić D, Kahleová H, Salas-Salvadó J, Kendall CW, Sievenpiper JL. DASH Dietary Pattern and Cardiometabolic Outcomes: An Umbrella Review of Systematic Reviews and Meta-Analyses. Nutrients. 2019 Feb 5;11(2):338. doi: 10.3390/nu11020338. PMID: 30764511; PMCID: PMC6413235.
  3. Siervo M, Lara J, Chowdhury S, Ashor A, Oggioni C, Mathers JC. Effects of the Dietary Approach to Stop Hypertension (DASH) diet on cardiovascular risk factors: a systematic review and meta-analysis. Br J Nutr. 2015 Jan 14;113(1):1-15. doi: 10.1017/S0007114514003341. Epub 2014 Nov 28. PMID: 25430608.
  4. Cowell OR, Mistry N, Deighton K, et al. Effects of a Mediterranean diet on blood pressure: a systematic review and meta-analysis of randomized controlled trials and observational studies. J Hypertens. 2021;39(4):729-739. doi:10.1097/HJH.0000000000002667
  5. Ndanuko RN, Tapsell LC, Charlton KE, Neale EP, Batterham MJ. Dietary Patterns and Blood Pressure in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2016 Jan 15;7(1):76-89. doi: 10.3945/an.115.009753. PMID: 26773016; PMCID: PMC4717885.
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