WHAT'S HAPPENING

NIH-SUPPORTED DASH AND TLC DIETS EARN TOP SPOTS IN "BEST DIETS" REPORT

Two National Institute of Health-supported diets, Dietary Approaches to Stop Hypertension (DASH) and Therapeutic Lifestyle Changes (TLC), together earned five No. 1 spots in U.S. News & World Report's 2023 "Best Diets" rankings.

The National Heart, Lung, and Blood Institute (NHLBI), part of NIH, researched, developed and tested both diets. Of 24 diets evaluated, DASH, which supports overall heart health and helps lowers blood pressure and cholesterol, ranked first in the “Best Heart-Healthy Diets,” “Best Diets for Diabetes,” and “Best Diets for Bone & Joint Health” categories. TLC, which focuses on lowering cholesterol, ranked first in the “Easiest Diets to Follow” and “Best Family-Friendly Diets” categories. To receive top rankings, a diet must be nutritious, safe, easy to follow, effective for weight loss, and pro

DASH AND DINE: The DASH diet can help lower high blood pressure, cholesterol and other fats in your blood. It can help lower your risk for heart attack and stroke and help you lose weight. This diet is low in sodium and rich in nutrients.

HOW THEY WORK

DASH, a long-term healthy eating plan, emphasizes vegetables, fruits, and whole grains, and includes fat-free or low-fat dairy products, fish, lean meats and poultry, beans, nuts, and vegetable oils. It limits foods high in saturated fat, tropical oils, sodium, and those with added sugar. Studies show that by increasing fiber, protein, and minerals, such as potassium, calcium, and magnesium, people following DASH can naturally lower their blood pressure by 3-20 points(link is external) within weeks or months – the greatest benefit

coming when they also limit salt intake to about 1,150 mg each day.

"This style of eating isn't telling you that you have to eliminate food groups, but instead gives you guidelines on how many servings per week you should ideally consume," explains Lindsey Pine, a culinary dietitian in Los Angeles and author of the Mediterranean Diet Meal Prep Cookbook and Quick & Easy Mediterranean Diet for Beginners.

"DASH isn’t a weight loss diet per se, but you certainly can lose weight if you create a calorie deficit,” says Rosanne Rust, a registered dietitian and co-author of several books in the For Dummies health series, including the DASH Diet For Dummies. “Often when people transition from their normal food choices to a DASH eating style, they may automatically reduce calories since they’re adding more vegetables and balanced meals to their diet.”

TLC expands on DASH by helping people eat more plant sterols and fiber, such as whole grains, vegeta-

-bles, and fruits; limit saturated fats, trans fats, and dietary cholesterol; reach and maintain a healthy weight; and get regular exercise, such as 30 minutes most days. Studies show TLC could lower low-density lipoprotein (LDL) levels by 20-30% among people with borderline high or high LDL levels.

“TLC is a non-pharmacologic strategy for reducing the risk of cardiovascular disease and therefore does not require dependence on prescription medications for most people, nor does it require making separate meals for you and the rest of your family,” says Luis Rustveld, a registered dietitian and assistant professor in the department of family and community medicine at Baylor College of Medicine in Houston. “Adherence to the TLC diet also does not require buying special foods or eliminating the foods you like. The emphasis is on making product comparisons by reading food labels and choosing healthier versions of the foods you like.”

The TLC diet's eating pattern is safe for people of all ages. Since there is a growing number of children with obesity who are grappling with some very adult health problems – such as Type 2 diabetes and high cholesterol – doctors sometimes prescribe the TLC diet to combat or prevent those ills.

LEARN MORE

Nutrition researchers (nhlbi.nih.gov/grants- and-training/funding-opportunities/clinical-applications-prevention) from NHLBI are available to discuss DASH, TLC, and other ways to support heart-healthy living. Get more information about each diet and access free recipes and meal plans: nhlbi.nih.gov/education/dash- eating-plan and nhlbi.nih.gov/resources/your- guide-lowering-cholesterol-therapeutic-lifestyle.