
5. The Dash Diet for Heart Health
It cannot be stated enough that the Dash diet can help improve heart health. Studies show that both men and women under the age of 75 who followed the diet had a lower risk of developing heart failure compared to individuals who chose not to follow the diet. As of 2019, 5.7 million adults in the United States alone suffer from heart failure; about half of that number will die within five years of receiving the diagnosis. What is impressive is how many people the DASH diet can help even those with borderline high blood pressure can benefit from this diet in particular.
Another study surrounding the DASH diet was undertaken; this time, the number of sodium participants received was manipulated. Individuals were randomly assigned to receive either 3,000, 2,300, or 1,500 milligrams of sodium per day. Results showed that those in the lowest sodium group (1,500 milligrams) lowered their blood pressure as effectively as if they were taking medication. This is significant, considering that 103 million adults in the United States have high blood pressure. This diet is an easy way to lower your blood pressure without having to rely on medication.