In a new study, researchers at Harvard Medical School examined how different dietary patterns affect the risk of heart disease.
They analyzed data from the DASH (Dietary Approaches to Stop Hypertension) trial, in which 459 adults were assigned to follow one of three diets for eight weeks.
The first was a “control” diet reflecting a typical American eating pattern. The second was a fruits-and-vegetables (F/V) diet emphasizing high intake of produce. The third was the DASH diet, which was similar to the F/V diet but also included lean protein, whole grains, and low-fat dairy products.
Researchers measured participants’ blood pressure and cholesterol levels before and after the intervention. They also used the American College of Cardiology/American Heart Association Pooled Cohort Equation to estimate each participant’s 10-year risk of developing heart disease.
The results showed that both the DASH and F/V diets reduced participants’ estimated 10-year risk of heart disease by about 10% compared with the control diet. The findings suggest that a diet rich in fruits, vegetables, and whole grains can significantly benefit heart health.
The DASH diet was slightly more effective than the F/V diet in reducing heart disease risk, largely because it produced greater reductions in blood pressure. However, the DASH diet was also associated with a small decrease in levels of “good” HDL cholesterol, which modestly increased estimated risk.
Overall, the findings provide valuable guidance for clinicians and patients seeking dietary strategies to prevent heart disease. Adopting a healthy eating pattern that emphasizes fruits, vegetables, whole grains, and lean protein can help protect cardiovascular health over time.
How to prevent heart disease
Heart disease is one of the leading causes of illness and death worldwide. Fortunately, there are many steps people can take to reduce their risk and maintain heart health.
Eat a healthy diet: A balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats can lower heart disease risk. Limiting processed foods, saturated and trans fats, excess salt, and added sugars is also important.
Exercise regularly: Physical activity strengthens the heart and improves circulation. Experts generally recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
Quit smoking: Smoking significantly increases the risk of heart disease. Avoiding tobacco is one of the most effective ways to protect cardiovascular health.
Manage stress: Long-term stress may contribute to heart disease. Relaxation techniques such as meditation, yoga, and deep breathing can help.
Maintain a healthy weight: Excess body weight increases strain on the heart and raises the risk of cardiovascular disease. Healthy eating and regular exercise support weight management.
Monitor blood pressure and cholesterol: High blood pressure and high cholesterol are major risk factors for heart disease. Regular health checkups can help detect and manage these conditions early.
By adopting these lifestyle habits, individuals can significantly reduce their risk of heart disease and support long-term heart health.
The study was conducted by Sun Young Jeong and colleagues and published in The American Journal of Cardiology.
