DASH diet is well- known for improving hypertension and heart health. However studies show that it offers several other health benefits for people having diabetes, metabolic syndrome, colon cancer , PCOS etc.
Over a couple of decades, lifestyle diseases have conquered the health of urban as well as rural populations alike, enhancing the mortality rate from heart attacks, stroke, various types of cancers etc. Globally around 19.8 million people died from cardiovascular diseases in the year 2022. Out of these 85% deaths were due to heart attacks and strokes.
The deteriorating heart health is a serious concern which needs timely intervention to prevent increasing mortality from heart attacks. Generally cardiovascular diseases arise from behavioral and environmental risk factors such as unhealthy habits of smoking, tobacco use, unhealthy diet with excessive fat, salt and sugar. Obesity, Physical inactivity, air pollution, alcohol intake are the other contributory risk factors. Both men and women are victims of obesity and sedentary, unhealthy lifestyles enhancing their risk for life style diseases particularly heart attacks.
Life style modifications to prevent heart attacks
Healthy heart can be achieved through consistent and steady healthy lifestyle practices and prevention of environmental risk factors.
It is crucial to identify the risk factors posing threat to the health of your heart through early screening tests. Early detection of the enhanced risk helps to prevent the incidence of heart attacks.
Lifestyle modifications are inevitable for achieving a healthy heart. Of late lifestyle medicine clinics are giving emphasis to life style changes for all for preventing heart attacks and other cardiovascular events.
It encompasses healthy habits, healthy diet and environment and mind body relaxation techniques, restorative sleep , physical activity, positive social connections. All these lifestyle modifications are targeting at reducing the risks leading to cardiovascular diseases.
lifestyle changes mustinclude :
- Fostering behavioral changes
Healthy habits to prevent heart diseases
- Quit smoking
- Avoid alcohol intake
- Reduce stress
- Increase moderate physical activity
- Mind body relaxation
- Avoid exposure to polluted air & smoke from automobiles etc.
2.Adopting a healthy nutrition plan
Healthy diet for heart
There are several dietary patterns for healthy heart such as Mediterranean diet, DASH DIET etc. DASH diet is discussed here as it also helps to reduce the impact hypertension on the heart.
DASH diet – A comprehensive overview
DASH – Dietary Approaches to Stop Hypertension.
Although in the beginning of 90s DASH diet was given emphasis to reduce hypertension [ high B.P] later its good effects were proved in the management of various other conditions also.
DASH diet includes whole grains, fruits, vegetables, nuts, fish, lean meat and low-fat dairy foods etc. Fruits and vegetables provide nutrients like potassium, calcium, magnesium, and fiber that are important for fighting high blood pressure. These nutrients also can improve insulin resistance and glucose levels
The DASH diet recommends
- more whole-grain foods, fish, poultry,nuts. Lean meat is recommended while red meat is limited.
- Healthy fats, such as olive and canola oil or avocados, nuts are included in DASH diet.
- The diet limits sodium, sweets, sugary drinks, and red meats.
- Foods that are high in saturated fat, cholesterol, and trans fats are restricted or limited.
How to change your daily diet to DASH diet?
You can not make a tectonic shift in your current lifestyle instantly. It needs steady and consistent efforts motivating yourself or by taking the service of a nutrition expert or life style health provider. The results do happen if you adhere to this plan of lifestyle modification and practice it consistently.
1. Include low glycaemic index fruits like berries, plums, grape ,oranges etc. to your meals or as a snacking item. Canned and dried fruits are easily available for use but with no added sugar or salt in them.
2. Reduce the consumption of butter, margarine, or fatty salad dressing and consume low-fat or fat-free items.
3. Consume low-fat or skimmed dairy products
4. Include more vegetables like kale, broccoli, spinach etc. to your diet.
5. Restrict eating fried items or sweets. Eat unsalted nuts, raisins, low-fat and fat-free yogurt, frozen yogurt.
6. While purchasing packed foods, read food labels to choose products that are lower in sodium.
Healthy carbohydrates included under DASH:
Carbohydrates in the DASH diet are mainly composed of cellulose and starches. It is mainly present in plant fiber. Reducing carbohydrates in the diet or eating “low carb diet” is not as healthy as that may lead to decreased caloric intake than recommended or consumption of unhealthy fats as a substitute.
Consume whole grains: cracked wheat, millets, oats etc.
Green leafy vegetables & fruits recommended in DASH
Kale, broccoli, spinach, collards, mustards are included.
Fruits:
Low glycemic index fruits such as cherries, grapes , pears ,oranges ,apples ,plums ,berries are recommended
Protein sources recommended in DASH diet:
Legumes and beans are included chiefly in this diet. DASH recommends more servings of plant proteins like legumes, soy products, nuts, and seeds. Animal protein in the diet mainly includes lean meats, low-fat dairy, eggs, and fish.
Processed meat is not recommended as they have the potential to be carcinogenic [causing cancer] or may raise blood pressure.
Healthy fats in DASH diet:
Healthy fats prevent inflammation, provide essential fatty acids, and help general health. When consumed in moderation, these fats have been shown to increase HDL and lower small dense LDL particles.
Some of the sources of good fats also included in DASH include:
Olive oil, Avocados, Nuts, Hemp seeds, Flax seeds, Fish rich in omega-3 fatty acids
Minerals- recommended sources in DASH diet:
DASH diet recommends intake of foods rich in potassium, calcium, and magnesium as these prevent endothelial dysfunction and promote endothelial, smooth muscle relaxation.
Some of the foods rich in potassium include bananas, oranges, and spinach.
Calcium is found in good amounts in dairy products and green leafy vegetables.
Magnesium is present in a variety of whole grains, leafy vegetables, nuts, and seeds.
Benefits of DASH diet in cardiovascular health
- Helps to reduce high blood pressure
- Reduce the risk for heart disease, heart failure, and stroke
- Help prevent or control type 2 diabetes
- Reduce bad cholesterol levels.
According to NIH [U.S.A] the recommended DASH diet is served as follows:
- Grains 6–8 servings/day
- Meats, poultry, and fish 6 or less servings/day
- Vegetables 4–5 servings /day
- Fruit 4–5 servings/day
- Low-fat or fat-free dairy products 2–3 servings/day
- Fats and oils 2–3/day
- Sodium 2,300 milligrams (mg) or 1,500 mg of salt (sodium) per day
- Nuts, seeds, dry beans, and peas 4–5 servings weekly
- Sweets 5 or less servings weekly.
DASH diet – role in diabetes , metabolic syndrome,polycystic ovarian syndrome & colon cancers.
Extensive research studies have been conducted all over the world to unravel the good effects of DASH diet beyond its potential to make a positive impact in the management of high blood pressure [ hypertension].
Several studies have shown that the DASH diet helps lower blood glucose levels, triglycerides, LDL-C, and insulin resistance. All these are major risk factors if brought under control by a dietary modification the health is protected against diabetes , heart attacks, stroke , cancers , metabolic syndrome and much more. The research study gives great hope for the management of non-communicable diseases through lifestyle modification.
DASH diet helps to reduce the risk for heart attack and stroke in people suffering from metabolic syndrome. DASH diet is prescribed as an adjunct to pharmacological therapy in metabolic syndrome [high blood pressure, high cholesterol and high blood sugar]. Metabolic syndrome is often associated with excess fat around waist or central obesity
DASH diet also reduces the risk of colon cancer
Studies have shown a reduction in the incidence of colorectal cancer.
According to a study DASH diet has been found helpful to reduce insulin resistance and central obesity in women having polycystic ovarian syndrome [PCOS].
Of late PCOS is posing great health complications in women of reproductive age group being an impediment to fertility as it alters hormonal balances causing anovulation. DASH diet can be recommended for women having PCOS to improve insulin resistance and re establish hormonal balance. It also helps in addressing truncal obesity in PCOS women.
One study corroborates this finding as it concludes that following the DASH diet for 8 weeks in overweight and obese women with PCOS resulted in the improvement of insulin resistance, serum hs-CRP levels, and abdominal fat accumulation [4].
Research studies show that the monounsaturated fats and polyunsaturated fats of foods chosen in this dietary pattern can help to improve insulin, androgens, and cholesterol levels in women with PCOS.
Nuts are main ingredients of DASH diet. They are rich infiber, omega-3 fatty acids, protein, and essential vitamins and minerals.
* Dash diet helps for lowering blood pressure, particularly in diabetic patients.
* The DASH diet has been recommended as the best dietary choice for obese people who want to lose weight, maintain a healthy weight and lower the blood pressure.
DASH diet not only improve your heart health but overall health . If you are on the verge of metabolic syndrome, hypertension, obesity, polycystic ovarian syndrome, DASH diet may help you. However, consulting a health care provider is recommended if you have complex health issues.
written by dr sanjana p [ copyright]
References for further reading
- https://www.who.int/news-room/fact-sheets/detail/cardiovascular-diseases-(cvds)
- https://pubmed.ncbi.nlm.nih.gov/22846984
- https://www.nhlbi.nih.gov/education/dash-eating-plan.
- https://www.cochranelibrary.com/central/doi/10.1002/central/CN-01098545/related-content