![Following a plant-based diet can significantly lower a person’s risk of developing cardiovascular disease (CVD) or dying from cardiovascular causes, according to new research published in BMJ Nutrition, Prevention and Health.[1] The study’s authors emphasized that a person can still occasionally eat meat, fish or dairy products and still see substantial benefits—the key is to keep such things to a minimum and embrace fruits, vegetables, nuts, legumes, teas and coffees.](/sites/default/files/styles/top_stories/public/2019-06/fruit-2305192_960_720.jpg.webp?itok=Fp0A6eiO)
The DASH diet is associated with long-term benefits, including a reduced 10-year risk of atherosclerotic cardiovascular disease (ASCVD), according to a new analysis published in the American Journal of Cardiology.[1]
The study’s authors noted that patients are often told that they can lower their ASCVD risk by taking prescription medications. When it comes to the potential impact of lifestyle interventions, however, evidence remains limited at best.
What is the DASH diet?
DASH is an acronym for Dietary Approaches to Stop Hypertension. The DASH diet was designed to lower an individual’s blood pressure and improve their overall heart health. It prioritizes foods heavy in potassium, calcium and magnesium, limiting foots high in sodium, saturated fat and added sugars. Fruits, vegetables, whole grains, fish, poultry and nuts are all parts of a well-balanced DASH diet.
A helpful breakdown is available on the Mayo Clinic website.
What this study tells us about the DASH diet and cardiovascular health
Senior author Stephen Juraschek, MD, PhD, a diet and nutrition specialist with Beth Israel Deaconess Medical Center and Harvard Medical School, and colleagues examined data from 437 adult participants. None of the participants were taking medications to lower their blood pressure or manage their glucose levels.
All participants started out following a “typical” American diet, one high in total fat, saturated fat and cholesterol. After three weeks, the patients were separated into three groups for another eight weeks. One group remained on the control diet, a second group started eating fruits and vegetables more regularly, and a third group shifted to the DASH diet.
The three groups had comparable ages. All data came from National Heart, Lung and Blood Institute.
Overall, the DASH diet was associated with significantly lowering systolic blood pressure (SBP), total cholesterol and high-density lipoprotein cholesterol. The fruits and vegetables diet did lower SBP, but not as much as the DASH diet. Also, the mean 10-year ASCVD risk scores at the start of the study were 1.84% for the control group, 2.08% for the fruits and vegetables group and 1.69% for the DASH group. After eight weeks, the fruits and vegetables diet was associated with a relative difference in that 10-year ASCVD risk of -9.9% compared to the control diet. The DASH diet was even more effective, resulting in a relative difference in the 10-year ASCVD risk of -10.3%.
In addition, the team noted, the DASH diet was linked to a bigger impact among Black adults and women than non-Black adults and men, respectively.
“Cardiovascular disease is the leading cause of death in women,” the authors wrote. “Hypertension is also more strongly associated with heart failure and death in women, and women are less likely to receive risk factor modification therapy (e.g., fewer statin prescriptions). Therefore, our findings that DASH may be more efficacious in women are relevant for lifestyle counseling in this demographic group.”
Juraschek et al. did note that their work had certain limitations. For instance, these patients were originally enrolled nearly three decades ago, and the “typical” American diet has likely changed during that time. Also, CVD risk was evaluated using a specific ASCVD calculator as opposed to tracking actual adverse events.
Even with these limitations in mind, however, the group said their analysis “support ongoing public health initiative to promote greater consumptions of fruits and vegetables at large and the DASH diet, especially among women and Black adults.”
Michael has more than 16 years of experience as a professional writer and editor. He has written at length about cardiology, radiology, artificial intelligence and other key healthcare topics.