Is your DASH diet the best diet for cardiovascular health?

The DASH (Dietary Approaches to Stop Hypertension) diet was developed by scientists at the National Institutes of Health specifically to decrease blood pressure, and was extensively researched. Many doctors and experts recommend the DASH diet plan for decreasing blood pressure and enhancing cardiovascular health. It emphasizes vegetables, fruits, and whole grains; it’s reduced in saturated and monounsaturated fats; low in sodium and rich in potassium, magnesium, calcium, magnesium, and protein. Though the DASH diet helps to decrease blood pressure, there is a lot of room for development to make it a genuinely heart-healthy diet.DASH diet plans:• 4-5 servings/day of veggies• 4-5 servings/day of fruit• As much as 6 ounces/day of beef, poultry or fish• 2-3 servings/day of low-fat dairy• 2-3 tablespoons/day of petroleum• 4-5 servings/week of seeds legumes and seeds • As much as 5 servings/week of sweets The DASH diet is generally recommended to patients with cardiovascular disease or who have risk factors for cardiovascular disease. There is evidence from randomized controlled dietary intervention trials the DASH diet will help to decrease blood pressure and LDL cholesterol. But are these reductions enough to offer significant protection from death? Compare the results of studies around the DASH diet to people in a current research, which recorded survey statistics and case histories that the remarkable weight loss and cardiovascular advantages potential using a nutrient-dense, plant rich (Nutritarian) diet.The DASH diet alone produced a weight loss of less than one pound at a four-month research; coupled with calorie restriction and exercise, the average weight loss was 19 pounds.1 On a Nutritarian diet, following two years, respondents who started out obese had kept an average weight loss of over 50 pounds.3In people with high blood pressure, the DASH diet reduced systolic (top number) blood pressure by 6.82 mmHg and diastolic (bottom number) pressure by 3.59 mmHg. A decrease sodium version of the DASH diet (1500 mg/day sodium) reduced systolic blood pressure with 11.5 millimeter Hg.4,5 Respondents with higher blood pressure who accompanied a Nutritarian diet reduced systolic blood pressure by an average of 26 millimeter Hg and 14.7 mmHg in diastolic blood pressure. These improvements in blood pressure onto a Nutritarian diet resulted in 60 percent reduction in the use of blood pressure medicines.3The DASH diet reduced total cholesterol by as much as 14 mg/dl, and LDL by approximately 11 mg/dl, without a reduction in triglyceride levels.6, 7 Compared with on a Nutritarian diet, the average reduction in LDL cholesterol was 42 mg/dl, and there was an average 79.5 mg/dl reduction in triglycerides.3The DASH diet is an enhancement for many Americans: more fruits and veggies, fewer sweets, more whole grains, along with a smaller amount of petroleum. However, that the DASH diet doesn’t emphasize nuts, seeds, and beans, which have profound and broadly researched benefits for cardiovascular health. Furthermore, it encourages consumption of too much animal products, adding up to 3 servings of dairy daily. Nor does the DASH encourage eating leafy greens and cruciferous vegetables.The DASH diet was created to be acceptable to the average American.and this usually results in an overreliance on animal foods to get a protein and fat source. The issue is — if you need large changes in wellbeing, you have to make sufficient changes in your diet. The Nutritarian diet is designed to maximize results and for that reason utilizes green beans, beans, nuts, and other foods using recorded protective effects which makes the Nutritarian diet that the most effective, safest and healthiest way to eat.There is now a significant amount of research documenting that heart disease is almost entirely preventable (and reversible) using a diet rich in whole plant foods and low in processed foods and animal products.3,9-11 In my novel The End of Heart Disease, I dedicate an whole chapter for comparing my own high-nutrient (Nutritarian) nutritional guidelines to a number of diet plans, including the DASH diet, which are generally recommended for enhancing cardiovascular health. For people who desire reversal of high blood pressure, higher cholesterol and remarkable reduction in plaque loss and protection against premature death–there is no equal. Dr. Fuhrman is a #1 New York Times best-selling author and also a board certified family physician specializing in nutritional and lifestyle medicine. The Eat To Survive Cookbook provides over 200 unique disease-fighting yummy recipes along with his latest novel, The End of Heart Disease, provides a thorough strategy to reverse and prevent heart disease using a nutrient-dense, plant-rich ingestion fashion. Visit his informative website at Submit your queries and comments relating to this column directly to