In a new report from NIH, researchers show that dietary Approaches to Stop Hypertension (DASH) has tied for first out of 39 diets for “Best Diets for Healthy Eating” and “Best Heart-Healthy Diets” in the Best Diets report from U.S. News & World Report.
DASH, which builds nutrient-dense meals around whole grains, low-fat dairy products, vegetables, and fruits, and includes fish, poultry, beans, nuts, and healthy oils, also ranks second for “Best Diet Overall.”
Researchers developed DASH more than 20 years ago with support from the National Heart, Lung, and Blood Institute (NHLBI), part of the National Institutes of Health.
Multiple studies have found that the eating plan helps reduce blood pressure and LDL cholesterol, two risk factors for heart disease.
They found compared to a standard diet, adults who follow DASH without altering sodium intake can lower their blood pressure within weeks.
Study participants who reduced their sodium intake from 3,450 mg to 2,300 mg or less per day had even greater reductions in blood pressure.
People with high blood pressure who adopted a low-sodium DASH diet, the equivalent of cutting sodium intake in half, saw the greatest improvements.
In addition to the low-sodium version of DASH, another modification includes swapping 10% of daily carbohydrates for protein or unsaturated fats. For DASH eating, no foods are off-limit.
Meals revolve around foods naturally rich in potassium, calcium, magnesium, fiber, and protein, and low in sodium, sugar, and unhealthy fats.
If you care about heart health, please read studies about an easy way to prevent heart disease, reduce cholesterol, and findings of this diabetes drug may harm your heart health.
For more information about heart disease, please see recent studies about two effective ways to quickly restore normal heart rhythm and results showing that statin drugs can do double duty on heart disease and cancer.
