Sugar and salt are two sinister vices when it comes to your health. One is linked to hypertension and heart disease while the other fluctuates blood glucose levels. Majorly slashing out these two from your diet, not completely eliminating the, can help protect you from several diseases.
Of the many popular diet plans, one which seems particularly helpful for your heart is the dash diet. A new research that the American Journal of Preventative Medicine published in June this year found that this diet can decrease blood pressure and hence, lower the risk of heart failure. This benefits has been noticed in those who are below the age of 75.
The Dash Diet Lowers Risk Of Heart Disease
Dash stands for Dietary Approaches to Stop Hypertension. Such a diet promotes the consumption of fruits, veggies, nuts, whole grains, fish, poultry, and low-fat dairy products. However, it recommends reducing the intake of salt, red meat, sweets, and sugar-sweetened beverages.
Such a diet is very much akin to the Mediterranean diet, but it also suggests you stay away from full cream and alcohol. For the purpose of this observational study, 4,500 people above the age of 13 took part. It was noted that for folks below the age of 75, those who almost followed the dash diet, their odds of developing heart failure were significantly lower.
This was in comparison to those who least adhered to the pointers put forward by dash. One of the researchers involved in the study, Cluadia Campos said, “Following the Dash diet can reduce the risk of developing heart failure by almost half.”
Eating A Heart Healthy Diet
About 75 million adults in the United States have hypertension. High blood pressure can cause heart disease and stroke. As per the American Heart Association, sugar-sweetened beverages don’t only heighten risk of diabetes but also stroke.
To keep your heart healthy, your focus should also be on preventing obesity and staying fit. In this regard, eating slowly can help. When you eat fast you tend to overeat. Furthermore, a study that the European Heart Journal published, connected red meat consumption to upped heart disease risk.
Regarding how nuts are beneficial for your health, a recent European Society of Cardiology study said that increasing nut intake can lower risk of cardiovascular mortality. Another research work that the Journal of American Heart Association published this year found that plant-based foods can decrease cardiovascular disease risk. Then a Lancet journal study published in April said that alcohol consumption increases stroke risk.
A new study has found that following the dash diet closely can reduce risk of hypertension and heart failure. Such a diet comprises of poultry, fish, fruits, vegetables, nuts, low-fat dairy, and whole grain. It also requires people to abstain from alcohol, full cream, sweets, sugary drinks, red meat, and salt. Past researches show that all these foods share links with increased risk of cardiovascular disease, diabetes, and stroke.