Diet vs. Medication [A NEW STUDY]

For years now, heart disease has been—and continues to be—the leading cause of death in the world.

According to the CDC’s statistics, someone dies every 34 seconds from heart disease, with more than 919,000 people dying from cardiovascular disease in 2023 alone.

Given its prevalence, it’s no surprise that many people turn to medications to address heart problems and reduce their risk of cardiovascular conditions. The CDC estimates that between 11 and 14% of adults in their 40s and 50s take some sort of heart medication (typically ACE inhibitors for high blood pressure and lipid-lowering drugs for high cholesterol). That number rises to around 20 to 45% among adults in their 60s and 70s.

But what if there was a more effective way of protecting your cardiovascular system? What if instead of taking medications, you could eat your way to better health?

In this post, we’ll look at research that proves dietary approaches to improving cardiovascular health could prove more effective than taking medications. By the end of this page, you’ll be convinced that it’s time to change the way you eat to keep your heart healthy and strong as you age!

Medicine vs. Nutrition: A New Outlook on Health

The Overreliance on Medications for Heart Health

As far back as 2013, doctors were sounding the alarm on modern society’s overreliance on medications for heart health.

An article in Reuters shared interviews with cardiologists who spoke out against excessive use of drugs to treat cardiovascular issues and disease. One doctor said, “A person who has had a heart attack typically leaves the hospital on a beta-blocker to slow the heart, an ACE inhibitor to reduce blood pressure, clopidogrel and aspirin to thin the blood and prevent clots, and a statin to reduce cholesterol. That’s a minimum of five medications, and each one has a proven mortality benefit.”

According to the article, Medicare data showed that heart failure patients could often wind up taking anywhere from 12 to 30 different drugs, even with little or no evidence to prove all of those drugs actually work.

In fact, drugs may actually make things worse. The American Heart Association put out a statement in 2016 warning that many drugs used to treat heart conditions like arrhythmias, hypertension, and high cholesterol could exacerbate cardiovascular problems and increase risk of heart failure.

And these weren’t the only drugs that could lead to long-term complications. Everything from anti-diabetic drugs to anti-fungal medications made the list, too.

It’s clear that medications are far from the best solution, but they’re also not the only solution.

Instead of taking the easy route and relying on medication, it’s worth going the harder but ultimately more effective route of making changes to your diet because according to at least one study, it may be an even more effective way to combat cardiovascular disease.

The DASH Diet: A Dietary Approach to Lower Blood Pressure

The DASH Diet, or The Dietary Approaches to Stop Hypertension, is a diet developed by the National Heart, Lung, and Blood Institute and the American Heart Association. It includes a lot of whole foods, chiefly beans, nuts, seeds, fruits, vegetables, whole grains, fish, and poultry.

The Johns Hopkins Study: Comparing Diet to Medications

A team of researchers from Johns Hopkins University School of Medicine compared the health benefits of both antihypertensive drugs and a healthy diet. They gathered more than 400 adults, both men and women, between the ages of 23 and 76. All of the adults in the study were pre-hypertensive or were in Stage 1 Hypertension. A large number of the adults were also African-American, one of the ethnicities most prone to high blood pressure.

Before the study, none of the participants had been diagnosed with heart disease, and none were on medication. All of the participants were put on either the DASH diet or a “control” diet more common to the average American (higher in trans fats, empty calories, and sugar.)

For 12 weeks, the 412 participants followed the same diet. They were also given either 50, 100, or 150 mmol of sodium (low to high range) every day. 150 mmol of sodium per day is considered by the FDA to be too much, and will increase high blood pressure and stroke risk.

After the diet, the researchers examined the results:

• The DASH diet helped to reduce systolic blood pressure of those with high blood pressure by 11 mm Hg, and those with lower blood pressure saw a decrease of 4 mm Hg.

• The DASH diet combined with a low sodium diet helped to reduce blood pressure by 5 to 10 mm Hg, with the greatest decrease seen in those with higher blood pressure.

• Those with the highest systolic blood pressure (above 150 mm Hg) saw a decrease of up to 21 mm Hg thanks to the DASH diet and low-sodium diet combined.

How the DASH Diet Outperforms Antihypertensive Drugs

The FDA requires that any antihypertensive medication or agent has to decrease systolic blood pressure by 3 to 4 mm Hg. Established drugs on the market—including beta blockers, ACE inhibitors, and calcium channel blockers among them—are able to lower systolic blood pressure by 10 to 15 mm Hg.

With the low-sodium and DASH diet, however, the reductions were as high as 21 mm Hg. That’s almost 30% higher than the most effective of the medications approved by the FDA and sold by pharmaceutical companies.

The study’s senior author said, “What we’re observing from the combined dietary intervention is a reduction in systolic blood pressure as high as, if not greater than, that achieved with prescription drugs.”

Why Sodium Reduction Matters

The World Health Organization explained in no uncertain terms just how important sodium reduction is for your health. As of a statement published in early 2025, their stance is clear:

• Almost all populations are consuming too much sodium.
• The global mean intake of adults is 4310 mg of sodium per day. That’s more than double the WHO recommendation for adults of less than 2000 mg per day.
• The primary health effect associated with diets high in sodium is raised blood pressure, which increases the risk of cardiovascular diseases, gastric cancer, obesity, osteoporosis, Meniere’s disease, and kidney disease.
• Reducing sodium intake is one of the most cost-effective measures to improve health and reduce the burden of non-communicable diseases: for every US$ 1 invested in scaling up sodium reduction interventions, there will be a return of at least US$ 12.

Take a minute to read that last again. Not only is reducing sodium the key to reducing high blood pressure and all of the diseases that it can lead to, but it’s also the most cost-effective means of addressing health issues caused by the modern diet.

Key Findings in Disease Prevention: Diet vs. Medication Effectiveness

As the study above proved, the way you eat can directly impact your health for better or for worse.

If you’re eating a high-sodium, high-sugar, high-fat diet that is largely empty calories, you’re all but guaranteeing heart problems—if not in the short-term, definitely down the road.

But if you switch to a healthy diet like the DASH diet, you’ll drastically improve your health and reduce your risk of cardiovascular disease. In fact, healthy eating is often more effective at combatting health problems than taking the “easy route” and popping pharmaceutical drugs.

This is one case where “an ounce of prevention” really is worth a great deal more than “a pound of cure”.

5 Practical Tips to Implement a Heart-Healthy Diet

By now, it should be clear that the food you eat will have a direct impact on your health, so it’s in your best interest to clean up your diet. That comes down to a few simple dietary and lifestyle changes you can make starting today:

• Cut back on sodium. Avoid high-sodium foods, including fast food, highly processed foods, packaged foods, canned meals, cured meats, and savory snacks. Limit your intake of bread, pizza, and baked goods that are often heavily salted. Eat only fresh foods that you cook yourself, as that will allow you to control (and moderate) your use of salt and sodium-rich ingredients in your seasoning.
• Cut back on portion sizes. It’s not uncommon for the average Westerner to consume more calories than they need, which can lead to weight gain, increased body fat, high blood pressure, and greater risk of cardiovascular disease. Eating less food—but making it higher quality—is the key to better heart health.
• Limit unhealthy fats. Anything that is fried, deep-fried, or made using lots of trans fats or hydrogenated oils (such as chips, crackers, and snack foods) are now off-limits. Opt for lean proteins and a diet rich in natural fats (like avocadoes, coconut oil, olive oil, and nuts) whenever possible.
• Go for natural food. The more raw, natural food you eat, the healthier you will be. Many foods that are processed, packaged, or prepared ahead of time (and frozen or canned) will typically be higher in sodium, sugars, and unwanted calories. Food you buy in its raw state and cook yourself will contain all the good nutrients you want with none of the bad.
• Drink more water. Water is crucial for good heart health. Drinking more water will regulate electrolytes and prevent excess sodium from elevating your blood pressure. Aim for 3-5 liters of water consumed per day.

If you can make these changes, you’ll be well on your way toward a heart-smart, cardiovascular disease-fighting diet!

8 Healthful Foods to Prioritize for Blood Pressure Control

A big part of combatting heart disease is by making the right food choices. Dietary choices that include more low-sodium, heart-smart, foods will heavily feature:

• Nuts 

• Seeds 

• Fish 

• Poultry 

• Fruits 

• Vegetables 

• Whole grains 

• Legumes 

You’ll notice many of your favorite foods don’t make the cut. That’s unfortunate, but it’s just reality. Many of the foods we love most are packed with unwanted calories, added sugars and salt, and chemical ingredients that can elevate our risk of cardiovascular conditions and other diseases.

It can be a bit tough to give up your favorite foods, but it’s worth it for your health’s sake!

The Future of Cardiovascular Health: Nutrition as Medicine

With every year, both the public and government health officials are shifting their mindset more toward emphasizing nutrition as medicine and disease management rather than relying chiefly on medications.

The American College of Cardiology published a paper in 2023 reinforcing the need for the “Food is Medicine (FIM)” movement, and recommending its implementation in the American medical practice and healthcare system.

It stated, “Diet quality…must improve. A new metric – nutrition security – is defined as ‘consistent access, availability and affordability of foods and beverages that promote well-being, prevent disease and, if needed, treat disease.’ Moving all Americans towards this goal, especially those with chronic disease and low socioeconomic status, is the new mission.”

We could not agree more!

Conclusion: Rethinking the Role of Food in Health Management

If there was ever any doubt that the food you eat is crucial for better health outcomes, hopefully this article has set those doubts to rest for good. All the data in every study on food as medicine proves that the way you eat will have a direct impact on human health—not just in the long-term, but even in the immediate and short-term.

Making the changes to your diet we recommended above can have visible effects on your well being—as the research shows, even decreasing your blood pressure more effectively than some of the most popular conventional medicine interventions. Focus on your food and eating habits, and you may not need to worry about high blood pressure or heart problems for years to come.

As the research shows, food truly is one of the most powerful forms of medicine—capable of protecting your heart, lowering blood pressure, and extending your health span. But beyond diet alone, giving your body targeted nutritional support can help reinforce these natural defenses, keeping your cardiovascular system, metabolism, and overall vitality strong as you age.

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Frequently Asked Questions

What is the best diet to prevent all diseases?

There is no diet that will prevent all diseases or health conditions. However, diets like the Mediterranean Diet, the DASH Diet, and any plant-based diets will provide your body with crucial micronutrients (vitamins, antioxidants, minerals, fiber, etc.) while also reducing consumption of sodium, sugar, chemicals, and artificial ingredients that can elevate disease risk factors.

What are the chronic diseases caused by poor nutrition?

Poor nutrition can lead to many chronic diseases, including obesity, Type 2 Diabetes, heart disease, stroke, cancer, high blood pressure, gallstones, and osteoporosis, to name just a few. In this case, “poor nutrition” means both excessive consumption of unhealthy food as well as under-consumption of nutrient-rich, natural, and healthy foods.

Is it better to get vitamins from food or pills?

It’s always better to get vitamins from food because the vitamins are in their natural form, and thus most easily digested and utilized in your body. They’re also accompanied by other nutrients, including minerals, antioxidants, fiber, fats, phytochemicals, and proteins. However, in cases where your access to vitamin-rich food or sunlight (for Vitamin D) is limited, supplements may be a good backup option to ensure proper nutrition for a healthy life.

Sources:

Effects of Sodium Reduction and the DASH Diet in Relation to Baseline Blood Pressure

Prescription Drug Use Among Adults Aged 40–79 in the United States and Canada

Heart Disease Facts

Too many drug types are compromising heart health: doctors

Drugs That May Cause or Exacerbate Heart Failure: A Scientific Statement From the American Heart Association

Sodium reduction