What The DASH Diet Is And Why It May Lower Your Risk Of Heart Failure

New research looked into the effects of following the DASH diet for people under 75 and the results are in. And they’re mostly good. 

So what even is the DASH diet? The name stands for Dietary Approaches to Stop Hypertension and it’s all about emphasizing the eating of fruits, vegetables, nuts, whole grains, poultry, fish, and low-fat dairy products. At the same time, if you plan on following, you will have to reduce the consumption of salt, red meat, sweets, and sugar-sweetened beverages. It sounds very similar to the Mediterranean diet. But the difference lies in recommending low-fat dairy products and excluding alcohol.

The observational study conducted by researchers at Wake Forest School of Medicine had about 4,500 subjects. Those among them who closely adhered to the DASH diet ended up having a significantly lower risk of developing heart failure than the ones who had other dietary habits. The research was published in the American Journal of Preventive Medicine.

DASH diet gives you a 40% lower risk of heart failure

“Only a few prior studies have examined the effects of the DASH diet on the incidence of heart failure, and they have yielded conflicting results,” said the study’s lead author, Claudia L. Campos, M.D., associate professor of general internal medicine at Wake Forest School of Medicine. “This research showed that following the DASH diet can reduce the risk of developing heart failure by almost half, which is better than any medicine.”

The researchers reviewed the cardiovascular health records of 4,478 men and women of multiple ethnicities from six U.S. sites. They were between ages 45 and 84 and had no history of cardiovascular disease when they were enrolled in the Multi-Ethnic Study of Atherosclerosis between 2000 and 2002. Then the researchers assessed their dietary habits over 13 years, based on a 120-item questionnaire. They were asked questions about their serving size and how often they consumed specific foods and beverages.

Is The DASH Diet the Key to Reducing Risk of Heart Failure?
If you want to follow the DASH diet, say no to alcohol.

The scientists divided the participants into five groups, about 20 percent of the whole group each, all groups based on how well or poorly they aligned to the DASH diet.

Participants under 75 years of age who were closest to following DASH principles had a 40 percent lower incidence rate than those who were furthest from this specific diet.

“Heart failure is a frequent cause of hospitalization in older adults and is associated with substantial health care costs, so identifying modifiable risk factors for of heart failure is an important public health goal,” Campos said. “This research provides a framework for further exploration of the DASH diet as an effective element in the primary prevention of heart failure.”

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Article by Ruxandra Grecu from So Delicious. View the original article here.

Health Science

Study Suggests That Eating Cheese Can Lower Your Risk For Heart Disease

Photo: So Delicious

We keep stressing out about what we eat, but sometimes we get one of those studies that kind of makes us sure of our place in the world. This study on cheese health benefits is the good news we personally needed today.

I have been quite obsessed with cheese lately, because getting a new roommate made my finances more bearable the past couple of months, while she also has a fondness for cheese that makes her bring all kinds of goodies home. We have been having fancy cheese lately like it’s a nonstop holiday and I adore her for that, to be honest.

But finding out that cheese is also pretty good for us? That’s a definite bonus. A Canadian study says that cheesy products are the key to living a longer life, so who am I to argue with these cheese health benefits?

The research on cheese health benefits

Researchers from McMaster University in Canada published a study in the medical journal The Lancet. They looked at 130,000 people between the ages of 35 and 70 years old and took notes on their dietary habits. The people were then separated into two camps: ones with reduced-fat dairy and full-fat dairy habits.

Cheese Health Benefits: More than We Thought?
New research says that dairy keeps you healthier than we previously thought.

So what did they find out? Having more than two servings of cheese a day lowered the risk of having a stroke, and cardiovascular disease. They also found that yogurt and milk also helped with that. The participants in the study who had less than half a serving of dairy a day, the mortality rate rose to 44.4 percent overall. 5 percent of that was due to cardiovascular disease.

Mahshid Dehghan is the lead author on this study and an investigator at the Nutrition Epidemiology program at the Population Health Research Institute of McMaster University. She says that “Dairy products contain a range of potentially beneficial compounds including specific amino acids, medium-chain and odd-chain saturated fats, milk fat globule phospholipids, unsaturated and branched-chain fats, natural trans fats, vitamin K1/K2, and calcium, and can further be fermented or contain probiotics, many of which may also affect health outcomes.”

There you have it! Let’s all eat more cheese!

Related Links:

Article by Ruxandra Grecu from So Delicious. View the original article here.


Infographic Quickly Confirms & Disproves Food-Related Old Wives Tales

Old Wives Tales

Picthx @Britt_Klontz


This Video Settles the Margarine vs. Butter Debate with Science

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The science-savvy people over at AsapScience have taken the differences between butter and margarine and broken them down on a molecular level. Turns out that butter’s excessive hydrogen bonds are responsible for its high levels of saturated fat, and thus the corresponding risk of cardiovascular disease. On the other hand, the elaborate processing that margarine has to go through to turn it from plant oil to the butter-esque spread means it’s more processed and has more trans fats, which increase the risk of coronary heart disease.

So basically, if you’re a butter person, this video shows you how to explain margarine’s inferiority by dissing its chemical composition and increased trans fats. If you’ve always preferred margarine over butter, you can describe butter’s overcommitment to hydrogen bonding and the corresponding heart stoppage that every doctor warns you about. Or you could always just use olive oil instead. That’s what AsapScience would prefer, anyway.

Peep the video to decide:

H/T LaughingSquid