Nowadays it can be a challenge to eat healthy. There are so many options to choose from and not all of them are good for you or your heart. February is heart health month and one of the ways to prevent heart disease is by eating healthy. No matter what age you are, choosing healthy eating habits may keep your heart strong for many years to come.
What is a Heart Healthy Diet?
A heart healthy diet is usually referred to as the Dietary Approaches to Stop Hypertension (DASH) diet. DASH focuses on eating plenty of vegetables and fruit and whole grains, fat free or low fat dairy choices, lean meats, beans, nuts, and vegetable oils. DASH recommends limiting or avoiding foods high in fat like processed foods or red meat, full fat dairy products, and saturated fat. Sugary foods and beverages as well as foods with high salt content should be limited as well.
The Science of the DASH Diet
The DASH trial was originally published in 1997 and there have been three studies that followed that looked at the efficacy of the DASH diet.
The PREMIER study focused on using the DASH diet in combination with lifestyle modifications to reduce blood pressure. Three different groups were established: Group A received advice only, Group B modified lifestyle habits like weight reduction, increased activity, and reduced salt and alcohol intake, and Group C included all the lifestyle changes as well as adding the DASH diet. Group A had a reduction in blood pressure of 6.6 mmHg and Group B and C reduced their overall blood pressure by 10-11mmHg.
The DASH-Sodium trial investigated the impact of salt intake on blood pressure while maintaining the DASH diet. Three groups were evaluated: The control group followed the typical American diet, the second group allowed a higher salt intake and the third group focused on reducing salt intake. DASH decreased blood pressure overall and when combined with a low sodium approach had a significant impact on lowering blood pressure.
The OMNIheart (Optimal Macronutrient Intake Trial for Heart Health) study evaluated the DASH diet against two similar diets; one diet having more protein and less carbohydrate, and the other diet having more unsaturated fats with less carbohydrate. The results showed that either variation in the DASH diet that replaced carbohydrates with protein or unsaturated fats saw a greater reduction in blood pressure and improvements with blood lipid levels than the original DASH diet.
Adhering to DASH is beneficial in reducing blood pressure. Adding in lifestyle changes like weight reduction, increased activity, and reduced salt and alcohol intake will further add to the health benefits of lowering blood pressure, improving blood lipid levels as well as positively affecting future cardiovascular health.
Know your Risk for Heart Disease
It’s important to be thinking about your health before it becomes a problem. Prevention is the best strategy and starts with having a conversation with your healthcare provider to understand your risk for heart disease.
There are risk factors that cannot be changed like age, ethnicity, gender, and family history. But the previously mentioned lifestyle changes are preventable risk factors that greatly influence your heart health. Reach out to your healthcare provider to start a conversation today.
Making Heart Healthy Changes
Change your eating habits and overall lifestyle can be challenging without proper support and guidance. There are many things that you can do to ensure you will be more successful. As mentioned before, include your healthcare practitioner. They can help give support and guidance on assessing your current habits and making a plan.
Staying on track can be easier if you use technology. There are plenty of apps and websites designed for keeping track of your daily nutrition goals along with your activity levels. Most of these apps come with the ability to customize for your individual preferences and goals.
If making changes seems daunting, remember to start with one small habit at a time. Schedule your new habit daily to achieve the best results. It takes an average of 66 days to implement a new habit according to a study done in 2012. Being consistent is important, but even more important is giving room to be less than perfect when first forming a new habit. It’s easy to get discouraged in the beginning, but a positive mindset to keep working towards your goals should eventually lead to being more consistent over time.
In conclusion, changing your lifestyle to support your heart health may lead to a healthier happier life. Don’t wait to start talking with your healthcare provider and begin your journey towards building healthy eating habits for a strong heart.
Sources:
DASH Eating Plan | NHLBI, NIH
Use of the Dietary Approaches to Stop Hypertension (DASH) Eating Plan for Diabetes Management | Diabetes Spectrum | American Diabetes Association
Effects of Comprehensive Lifestyle Modification on Blood Pressure Control: Main Results of the PREMIER Clinical Trial | Hypertension | JAMA | JAMA Network
Effects on Blood Pressure of Reduced Dietary Sodium and the Dietary Approaches to Stop Hypertension (DASH) Diet | NEJM
Characteristics of the Diet Patterns Tested in the Optimal Macronutrient Intake Trial to Prevent Heart Disease (OmniHeart): Options for a Heart-Healthy Diet - PMC
DASH Diet: A Review of Its Scientifically Proven Hypertension Reduction and Health Benefits - PMC
Heart Disease Prevention | MedlinePlus
Making health habitual: the psychology of ‘habit-formation’ and general practice - PMC
Making lifestyle changes that last
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