The DASH Diet slows epigenetic aging.
The DASH Diet (Dietary Approaches to Stop Hypertension) is a dietary pattern that emphasizes heart-healthy eating. Widely recognized for its evidence-based guidelines, DASH is rich in fruits, vegetables, fish, poultry, legumes, and healthy fats and is low in saturated fats and sweets. Findings from a 2021 study suggest that the DASH diet slows epigenetic aging.
Epigenetic age acceleration is a phenomenon that occurs when an individual’s epigenetic (biological) age exceeds their chronological age. Early research relied on measures of either intrinsic or extrinsic factors to measure age acceleration. Newer methods rely on clinical and functional biomarkers, which have stronger predictive abilities for the time to chronic diseases and death.
The study utilized data from nearly 2,000 adults (average age, 67 years) who were enrolled in the Framingham Heart Study Offspring Cohort. Investigators collected information about the participants' usual dietary intake and assigned a score based on the overall quality and adherence to DASH guidelines. They also collected blood samples from the participants for analysis and determination of their DNA methylation status using three epigenetic age acceleration measures: Dunedin Pace of Aging Methylation, GrimAge acceleration, and PhenoAge acceleration.
They found that all three age acceleration measures indicated that having a higher DASH score was associated with slowed epigenetic aging, even after taking age, sex, smoking status, body mass index, physical activity, alcohol consumption, and caloric intake into consideration. This slow aging translated to roughly one additional year of life. Higher intakes of vegetables, fruits, nuts, legumes, and whole grains were associated with slower aging, while higher intakes of red and processed meat and sodium were associated with faster aging.
These findings suggest that the DASH dietary pattern slow epigenetic aging and underscores the importance of implementing lifestyle modifications to promote health and longevity. Learn more about epigenetic age acceleration in these clips featuring epigenetics experts Dr. Steve Horvath and Dr. Morgan Levine.
The science digest is a special email we send out just twice per month to members of our premium community. It covers in-depth science on familiar FoundMyFitness related topics.
If you're interested in trying out a few issues for free, enter your email below or click here to learn more about the benefits of premium membership here.