Even though the DASH diet was developed specifically to help people with high blood pressure, it makes a darn good cancer prevention diet. DASH, or Dietary Approaches to Stop Hypertension, is a way of eating that maximizes some nutrients in the diet, while minimizing others.
In particular, the DASH diet helps people eat more calcium, potassium, and magnesium everyday, while getting less sodium ("salt"). The overall diet is low in fat, includes 8 to 10 servings of vegetables and fruit daily, and promotes eating 3 servings of low-fat dairy foods per day.
DASH is research-proven to lower blood pressure. When combined with a very-low sodium diet (less than 1,500 milligrams per day), it can actually prevent high blood pressure (hypertension) from developing.
Many of the same nutrients that help lower blood pressure, notably calcium and magnesium, also reduce colon cancer risk. And beyond calcium and magnesium, the DASH diet also happens to increase the amount of folate and vitamin D in the diet. Both vitamin D and dietary folate (naturally-occurring folate from food, not supplements) appear to reduce colon cancer risk as well. This is what makes DASH such a great way to eat: Not only will it control blood pressure, but it also will help keep colon cancer at bay.
Using DASH to Lower Colon Cancer Risk
If you want to put the DASH diet to work for you, here are the things you need to do:
- Calcium: One key nutrient in the DASH diet is calcium. To get plenty of calcium, a big part of the DASH diet is eating at least 3 servings of low-fat dairy foods, such as skim milk and low-fat or no-fat yogurt. A serving is one cup.
- Potassium: Potassium works with sodium to regulate blood pressure in the body. Too little potassium, coupled with too much sodium, leads to high blood pressure. The best sources of potassium are vegetables, fruit, and beans. In particular, green leafy vegetables, low-sodium tomato products (soup and juice), and beans prepared without salt will give you lots of potassium. These same foods, vegetables, fruit, and beans provide colon cancer protection, too.
- Magnesium: Like potassium, not getting enough magnesium can also lead to higher blood pressure. The best sources of magnesium are whole grains, such as oats, oat bran, whole wheat flour, bulgur wheat, brown rice, and buckwheat; vegetables, including spinach, tomatoes, beet greens, and okra; beans, especially soy beans, black beans, lima beans, navy beans, chickpeas, and lentils; fruit and fruit juice, especially citrus (orange juice and grapefruit juice); nuts and seeds, such as pumpkin seeds, Brazil nuts, and almonds; and my personal favorite, chocolate! It's true, dark chocolate in particular is one of the best places to find magnesium.
- Sodium: Sodium, especially when it comes from processed meats, is a problem for both high blood pressure and colon cancer risk. If you enjoy meat, make it fresh and keep it to 3 ounces or less per day for best health.
- Vitamin D: Getting enough vitamin D is turning out to be vitally important for staving off a whole host of chronic diseases, from cancer to heart disease. Even more interesting? For people who already have cancer, having more vitamin D in the body is linked with better survival and lower risk of cancer coming back again.
- Folate: When it comes to colon cancer, folate is a double-edged sword. Not enough folate, especially during childhood and teen years, appears to increase colon cancer risk in adults. Too much folate, later in life and when it comes from dietary supplements and folate-fortified foods, seems to increase colon cancer risk. This sounds confusing, but the answer is simple: Get folate from vegetables (green leafy are best), fruit, beans, and whole grains. Skip folate supplements (unless you're pregnant or planning to become pregnant) and skip folate-fortified processed foods such as baked goods, chips, crackers, and other treats.
- Fiber: If followed properly, the DASH diet is loaded with fiber. For colon cancer prevention, this is a no-brainer. Fiber from foods such as vegetables, beans, and whole grains appears to reduce colon cancer risk. Unfortunately, fiber supplements alone won't do the trick. A healthy diet with plenty of fiber-rich foods is your ticket to optimal colon health.
- Fat: The DASH diet is low in fat, especially the so-called "bad" fats -- saturated and trans fats. These same fats aren't good for the colon either, so follow the DASH diet guidelines to keep your colon in tip top shape.
Sources
Huncharek M, Muscat J, Kupelnick B. "Colorectal cancer risk and dietary intake of calcium, vitamin D, and dairy products: a meta-analysis of 26,335 cases from 60 observational studies." Nutrition and Cancer 2009 61:47-69.
USDA Nutrient Database. Nutrient Lists. Accessed: August 5, 2009. http://www.ars.usda.gov/Services/docs.htm?docid=17477
U.S. Department of Health and Human Services. Your Guide to Lowering Your Blood Pressure With DASH. Accessed: August 4, 2009. www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf
