Research Confirms Heart-Healthy Diet and Sodium Reduction Decrease Cardiovascular Risk
Adopting the DASH diet and reducing sodium intake independently lower cardiovascular risk. Combining these strategies offers the greatest protection against heart disease over a ten-year period.
Recent studies highlight the significant benefits of adopting a heart-healthy diet, such as the DASH (Dietary Approaches to Stop Hypertension) plan, combined with reducing sodium intake to lower the risk of developing atherosclerotic cardiovascular disease (ASCVD). Americans generally consume much more sodium than recommended, averaging over 3,400 milligrams daily—far exceeding the federal guideline of 2,300 mg and the American Heart Association's target of 1,500 mg. The majority of this excess sodium comes from processed foods and restaurant meals, not the saltshaker, which contributes to high blood pressure, a major risk factor for heart disease and stroke.
A new analysis led by Beth Israel Deaconess Medical Center researchers examined the independent and combined effects of sodium reduction and adherence to the DASH diet in adults with elevated blood pressure but no prior cardiovascular issues. Results showed that each approach independently decreased the 10-year estimated risk of ASCVD. Notably, their combination produced the most substantial risk reduction, emphasizing the value of comprehensive dietary modifications.
The DASH diet emphasizes high intake of fruits, vegetables, lean proteins like poultry, fish, and beans, along with nutrients such as potassium, calcium, magnesium, and fiber that help regulate blood pressure. It recommends four to five servings of fruits and vegetables daily while limiting red meats, sweets, saturated fats, and sodium.
Participants in the trial followed different sodium levels—high, intermediary, and low—for 12 weeks, demonstrating that even moderate sodium reduction can positively impact cardiovascular risk. The greatest benefits were observed in women, Black adults, and those with more severe hypertension.
These findings support ongoing public health efforts to promote lower salt consumption and healthier eating patterns as feasible strategies to decrease cardiovascular disease incidence. Promoting such dietary habits could significantly influence population health outcomes over time.
Source: https://medicalxpress.com/news/2025-05-heart-healthy-diet-sodium-reduction.html
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