It has long been known that a healthy diet rich in fruits and vegetables and low in fat is good for the heart. Now, this theory is reinforced by new research, according to which a similar diet – the DASH diet - reduces blood pressure and decreases a woman’s risk for heart attack and stroke.

The DASH diet, also known as the Dietary Approaches to Stop Hypertension, highlights the benefits of eating foods low in cholesterol and sodium by emphasizing on fruits and vegetables and minimizing red meat and fat. This kind of diet keeps blood pressure in normal limits, lowers cholesterol, helps lose weight sensibly and eat healthier, according to other research.

Known for its huge benefits, the DASH Diet is recommended by the USDA’s 2005 Dietary Guidelines for Americans, the American Heart Association and the U.S. High Blood Pressure Guidelines.

Researchers from Simmons College, Boston, followed 88,517 healthy women, ages 34 to 59, who adhered to the DASH diet for almost 25 years.

Seven times during the follow up period (1980-2004), the women reported the types of foods they had eaten regularly over the previous year. Based on eight food and nutrient components, the researchers calculated a DASH score for each woman. The women who ate more fruits, vegetables, whole grains and nuts and legumes and stayed close to the recommended amounts of low-fat dairy foods scored the highest. The women who had an increased consumption of red and processed meats, sweetened beverages and sodium scored the lowest.

The study found that closely following a DASH diet resulted in a 24 percent reduction in heart disease risk and 18 percent lower risk of stroke when compared to those with the lowest DASH scores. The authors pointed out that the women with the highest DASH scores also appeared to live overall healthier lifestyles. They were non-smokers, more likely to exercise, and tended to consume high amounts of fiber ad omega-3 fatty acids than the other study participants.

“Our study provides, to our knowledge, the strongest evidence to date on the long-term benefits of the DASH diet in the primary prevention of CVD among healthy subjects,” writes Teresa T. Fung, ScD. Of Simmons College, Boston, the study’s lead author.

Although the study only followed women, Fung added, men would probably get similar benefits from the approach.

She also encourages people who don’t have high blood pressure or other health problems to follow this kind of diet in order to reduce their risk of developing heart disease. “This is a diet that is worth following for just about anybody. Although it’s famous for being able to reduce blood pressure, I don’t think people should wait until they get high blood pressure to get onto this diet,” Fung said, as quoted by the Boston Globe.

Dr. Laura Svetkey, director of Duke University’s hypertension center welcomed the study saying it provides the best evidence yet of important long-term benefits from a low blood pressure diet.

“It’s nice to see research that really is aimed at helping people with prevention in a very practical way,” she said, adding that the DASH diet is available free on the National Institutes of Health Web site.

The study, funded by grants from the National Institutes of Health, appeared in the April 14 issue of Archives of Internal Medicine.