Introduction
The DASH diet has been proven to be an effective way to reduce the risk of heart disease for those with hypertension. A recent study conducted by the National Institutes of Health (NIH) has found that the DASH diet can reduce the risk of heart disease in those with hypertension by up to 20%. The DASH diet is a healthy eating plan that emphasizes fruits, vegetables, whole grains, low-fat dairy products, lean meats, fish, and nuts. It also limits sodium, saturated fat, and added sugars. The study found that those who followed the DASH diet had lower blood pressure, lower cholesterol levels, and lower risk of heart disease than those who did not follow the diet. This is great news for those with hypertension, as it shows that following the DASH diet can help reduce their risk of heart disease.
DASH Diet Reduces Heart Risk for Those with Hypertension: Study
A new study has found that the Dietary Approaches to Stop Hypertension (DASH) diet can reduce the risk of heart disease in those with hypertension. The study, published in the journal Circulation, looked at the effects of the DASH diet on over 4,000 adults with hypertension. The results showed that those who followed the DASH diet had a significantly lower risk of developing heart disease than those who did not.
The DASH diet is a dietary pattern that emphasizes fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts. It also limits sodium, red meat, sweets, and sugary beverages. The diet has been shown to reduce blood pressure and improve overall cardiovascular health.
The study found that those who followed the DASH diet had a 22% lower risk of developing heart disease than those who did not. The researchers also found that the DASH diet was associated with a lower risk of stroke, coronary heart disease, and heart failure.
The study’s lead author, Dr. David Goff, said, “Our findings suggest that the DASH diet may be an effective strategy for reducing the risk of cardiovascular disease in people with hypertension. The DASH diet is a healthy eating pattern that is easy to follow and can be tailored to individual needs.”
The DASH diet is recommended by the American Heart Association and the American College of Cardiology as a way to reduce the risk of heart disease. It is also recommended by the Dietary Guidelines for Americans as a healthy eating pattern.
The study’s authors concluded that the DASH diet is an effective way to reduce the risk of heart disease in those with hypertension. They also noted that further research is needed to determine the long-term effects of the diet on cardiovascular health.
If you have been diagnosed with high blood pressure, aka hypertension, you’re not alone: According to the Centers for Disease Control and Prevention (CDC), 116 million American adults (47 percent!) have hypertension, and only around 24 percent of those people are successfully managing it. High blood pressure can lead to heart disease and strke, and contributed to more than 670,000 deaths in the United States in 2020 alone. And now, a new study recently presented at the American Heart Association’s Hypertension Scientific Sessions 2022 estimates that 8.8 million Americans between the ages of 35 and 64 have untreated stage 1 hypertension.
At the same time, the researchers behind the study found that making certain lifestyle changes can reduce the risk of heart issues for those with hypertension. While physical activity, maintaining a healthy weight, and not drinking an excessive amount of alcohol were all key, the most important factor was using the Dietary Approaches to Stop Hypertension (DASH) diet. In a simulation conducted by the researchers, they noted that these changes could help to lower blood pressure and ultimately prevent 26,000 heart attacks and strokes in those with stage 1 hypertension over the next 10 years.
“These findings are so important, as chronic high blood pressure is known as a silent killer,” Dr. Joan Salge Blake, EdD, RDN, LDN, FAND, a nutrition professor at Boston University and the host of the award-winning nutrition and health podcast, Spot On!, tells Eat This, Not That! “A person may feel just fine, but chronically high blood pressure is problematic.”
“Individuals with chronic high blood pressure have a higher-than-normal force pounding against the walls of their arteries, which makes the walls thicker and stiffer, and contributes to atherosclerosis,” Blake says. Because of this, “the heart becomes enlarged and weakened, as it has to work harder to pump enough oxygen- and nutrient-laden blood throughout the body.” Blake explains that “this can lead to fatigue shortness of breath, and possible heart attack.” On top of that, “Hypertension can also damage the arteries leading to the brain, which increase the risk of stroke.”
As for the DASH diet, Blake explains that it “is a well-balanced eating plan that is high in veggies, fruits, grains, particularly whole grains, along with low-fat dairy foods, lean protein sources, beans, nuts, and seeds, healthy unsaturated vegetable oils, and less sweets and treats.” Beyond that, Blakes notes that “when the sodium is reduced in the diet, the DASH Diet can have an even more pronounced effect.”
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“This type of diet is rich in potassium, magnesium, and calcium, which all can play a role in lowering blood pressure. However, the blood pressure-lowering effect is likely due to a combination of nutrients and compounds in the diet, working together,” Blake says. “It’s like the Boston Symphony Orchestra. The First Violinist can perform a wonderful solo, but along with the entire orchestra, the effect is more spectacular.”
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