In a study published this month in the Journal of Preventative Medicine, a team reported findings from their study on the DASH diet.
The DASH eating plan is high in fruits, vegetables, and whole grains, as well as beans, nuts, low-fat or fat-free dairy, poultry, fish, and vegetable oils.
It is low in saturated fats, full-fat dairy, fatty and red meats, salt, sugary drinks, sweets, and tropical oils such as those from coconut and palm.
Over a thirteen year follow up, 179 of 4478 participants developed heart failure. Those who stuck must closely to the DASH diet were half as likely to develop heart failure as those who adhered to it least.
DASH is not dissimilar to what is termed the Mediterranean diet which has also been shown to reduce heart disease risk.
Some previous studies have shown that the DASH diet can lower blood pressure and low-density lipoprotein, or “bad,” cholesterol.
Other measures that are known to improve heart health include exercising, maintaining a healthy weight, not drinking too much alcohol, managing stress, not smoking, and sleeping well
Trials have also shown that eating 900g of vegetables or fruit daily can markedly reduce heart disease risk, as can eating a handful of (non-peanut) nuts daily. Olive oil also seems to confer protection from heart disease.
This study is more evidence that ‘we are what we eat’. There is also a fascinating development in understanding of the microbiome, the flora in our guts. The microbiome seems almost to be another organ. One that impacts us in many ways. Gut flora is different in those who suffer from inflammatory bowel disease. It also seems to play a part in obesity and numerous other disease processes.
This is an area of science that is likely to develop and lead to new treatments in a wide range of diseases and conditions, watch this space!
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