A new study from Beth Israel Deaconess Medical Center (BIDMC) shows that reducing sodium intake and following the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet can significantly lower the 10-year risk of developing heart disease, particularly among adults with elevated blood pressure but no prior cardiovascular conditions.
The study highlights that most Americans consume far too much sodium—averaging 3,400 milligrams per day, well above the federal guideline of 2,300 mg. This excess sodium, primarily found in processed foods, contributes to high blood pressure, a major risk factor for heart disease and stroke. By reducing sodium and following the DASH diet, individuals can lower their risk of atherosclerotic cardiovascular disease (ASCVD), which involves the hardening of arteries and can lead to heart attack or stroke.
The DASH diet, developed through NIH-sponsored research, emphasizes foods rich in potassium, calcium, magnesium, and fiber while reducing sodium, saturated fat, and added sugars. It encourages the consumption of fruits, vegetables, lean proteins, and limits red meat and sweets. The study found that both reducing sodium intake and following the DASH diet independently lowered ASCVD risk, but the combination of both had the most significant impact.
The study followed 390 adults with elevated blood pressure, randomizing them to either the DASH diet or a typical American diet. Participants consumed three levels of sodium: high (typical American diet), medium (federal guideline levels), and low (below recommended levels). After 12 weeks, both reducing sodium and following the DASH diet resulted in lowered ASCVD risk scores, with the greatest benefit seen when both interventions were combined. This was particularly true for women, Black adults, and those with stage II hypertension.
Senior author Dr. Stephen P. Juraschek emphasized the need for stronger dietary guidelines and public health interventions, particularly for at-risk groups. The study supports the importance of sodium reduction and the DASH diet in preventing heart disease, advocating for continued efforts in public health policy to promote these changes.
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