DASH Diet Reveals Hidden Heart-Protective Benefits

Women’s Heart Advisor
Advice on Women’s Heart Health Care from Cleveland Clinic
Volume 4/Number 1

Even if you have normal blood pressure, you may want to give it a try.

The DASH diet is an important non-medical tool for lowering high blood pressure, a risk factor for coronary artery disease (CAD). Additionally, multiple studies have shown the diet has heart-healthy benefits that may or may not be the result of its effect on hypertension; in one study, it resulted in a 24 percent lower risk of death from CAD and 18 percent lower risk of stroke in women.

Now an observational study published in the May 11 Archives of Internal Medicine found that women whose eating pattern was similar to the DASH diet reduced their risk of heart failure by 37 to 50 percent.

Cleveland Clinic dietitian Melissa Ohlson, MS, RD, LD, explains how these benefits might occur.

“The DASH diet has a phenomenal effect on blood pressure. Additional studies have shown the DASH diet can lower LDL. The diet is high in nutrients and low in calories, making it a sound choice for weight management and reducing diabetes risk. These conditions— blood pressure, high cholesterol, obesity and diabetes—are risk factors for coronary artery disease, so it’s no surprise that the DASH diet reduces the risk of heart failure, one of the most serious consequences of CAD,” she explains.

How is the diet heart-healthy?
The study examined the eating habits of more than 36,000 healthy women aged 48 to 83 who participated in the Swedish Mammography Cohort. For seven years, they reported their daily consumption of 96 foods and beverages. Since they were not asked to follow any particular diet, their eating habits were scored by how closely their choices paralleled the DASH diet, which is high in fruits, vegetables and grains and low in saturated fat from animal-derived products. Over the course of the study, 443 of the women developed heart failure.

At the end of the study period, all participants were divided into five groups (quintiles) by their total DASH scores. Those in the healthy top quintile ate an average of 3.0 servings of fruit, 3.5 servings of vegetables, 5.1 servings of whole grains, 1.6 servings of low-fat dairy products, 0.1 servings of sweetened beverages and 0.8 servings of processed meat daily. These women had a 37 percent lower incidence of heart failure than those in the bottom quintile, who ate an average of 1.4 servings of fruit, 1.8 servings of vegetables, 3.3 servings of whole grains, 0.6 servings of low-fat dairy products, 0.4 servings of sweetened beverages and 1.3 servings of red or processed meat daily.

Even more astonishing, the top 10 percent of healthy eaters had a 50 per cent lower heart failure rate.

Ohlson thinks the DASH diet is effective because it includes foods that reduce risk of heart disease and limits foods that promote it.

“When one includes more plant-based foods, nuts, seeds and whole grains, and minimizes animal-derived foods with saturated fats, cardiac risk drops. The DASH diet also optimizes intake of calcium, magnesium, potassium and dietary fiber, which are good for the heart,” she says.

“By switching to the DASH diet, you’ll lower your saturated fat intake and increase fiber, antioxidants, plant protein, vitamins and minerals that confer good health benefits.”

Ohlson calls the DASH diet “inclusive,” saying the variety of foods allowed make it easy to enjoy. In an average day, the DASH diet includes 6-8 servings of whole grain breads, cereals and pastas; 4-5 servings of fruit or fruit juice; 4-5 servings of vegetables or vegetable juice; 2-3 servings of low-fat or nonfat dairy; 6 or fewer servings of meat, poultry or fish; 2-3 servings of fats and oils; and less than 1 serving of nuts, seeds and sweets.

“You can ease into it by making small changes in your eating habits each week,” she says.

The DASH diet might even save you money. Locally grown produce and generic or store-brand foods are generally cheaper than prepared and processed foods, and whole grains, nuts and produce can be purchased in bulk.

Complete information about the DASH diet and sample daily plans are available free of charge from the National Institutes of Health website http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/index.htm.

Your Health and Mine