It is a new year and for many that means a new diet.

It is estimated that around 45 million people in the United States go on a diet each year. Which diets are the best overall?

According to U.S. News and World Report's annual rankings of diets, the Mediterranean and the DASH diets are the best. Both diets focus of eating more fruits, vegetables and whole grains.

DASH stands for dietary approaches to stop hypertension. It consists of eating whole grains, fruits and vegetables while limiting your sodium intake. The National Heart, Lung and Blood Institute created this diet to help people lower their blood pressure.

The Mediterranean diet follows the traditional cooking style of countries bordering the Mediterranean Sea. It includes fruits, vegetables, fish and whole grains. The diet also consists of olive oil and even a glass of red wine.

Weight Watchers topped the list of best weight-loss and best commercial diet plans.

This year, the experts with U.S. News and World Report assessed 40 diets.

WSB'S Dr. Joe Esposito says if you want to lose weight vegetables are key because “vegetables have fiber that push the foods through your colon and help you lose weight.”

He says if you follow the Mediterranean diet make sure you eat wild-caught fish, not farm-raised.

Esposito adds that farm-raised fish many times have chemicals, hormones and steroids which he says are not good for you. He says make sure you eat raw foods as well. "Raw foods have enzymes that help the body heal," Esposito explains.

For more tips from Dr. Joe Esposito, click here.