Vary protein sources to reduce the risk of high blood pressure

A high-protein diet is linked to a number of health benefits for middle-aged and older adults, including helping with weight management, bone health, and muscle mass retention. . But can protein also lower high blood pressure? It really seems like yes. Consuming different types of protein sources, including plant and animal protein, appears to be key to heart health. Research suggests the reverse is also true: Eating too much of one type of protein, especially red meat and processed meat, can increase your risk of health problems, including high blood pressure.

Study: Protein Variety May Reduce High Blood Pressure Risk

A 2022 study published in the journal Hypertension sought to determine the relationships between the variety of protein sources in people’s diets and their risk of developing hypertension (high blood pressure). The study involved more than 12,100 participants who completed the China Health and Nutrition Survey.

Researchers involved in the study tracked participants’ protein intake for three days, specifically the variety and amount of protein consumed from eight major food sources. Six years later, the researchers followed the participants to register those who had developed hypertension, defined as systolic blood pressure ≥140 mm Hg and diastolic blood pressure ≥90 mm, or doctor-diagnosed hypertension.

The results showed that the risk of developing hypertension was significantly lower (around 66% lower risk) in people whose diets included a greater variety of protein sources, including a mixture of fish, eggs , poultry, legumes, whole grains and small amounts of meat.

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For the best protection against hypertension, people needed to eat at least four different protein sources during the week. Eating too much refined grains, red meat and processed meats, and even large amounts of whole grains and poultry without including enough other foods, has been found to be linked to an increased risk of heart disease. ‘hypertension.

As the study explains, “for each protein, there is a consumption window (appropriate level) where the risk of hypertension is lower.” In summary, there was an inverse association between protein variety with an appropriate amount from different dietary sources and new onset hypertension. »

How to add protein variety to the diet?

Based on the information above, which proteins are good for hypertension? The most important thing seems to be to mix up the types of protein you eat, such as eating plenty of plant protein (like legumes, whole grains, nuts, and seeds) and also low to moderate amounts of animal protein (like meat, fish, eggs and poultry).

Overall, the best type of diet for high blood pressure is one that’s high in antioxidants, fiber, vitamins, and minerals. Studies show that people who follow the DASH diet or the Mediterranean diet (or both combined, called the MIND diet) tend to experience the best cardiovascular health.

Specifically, it is important to avoid diets high in sodium and salt and eat plenty of potassium-rich foods to maintain normal blood pressure, such as leafy green vegetables, avocados, bananas, potatoes earth, oranges and yoghurts. Refined grains and processed meats are also to be avoided.

Here are foods that help lower blood pressure, including protein foods from a variety of sources:

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– Legumes, including black beans, chickpeas, lentils, etc.
– Vegetables, especially leafy greens like spinach and kale, broccoli, beets, celery, tomatoes, potatoes, avocado, etc.
– Fruits, especially berries, bananas and melon.
– Nuts, such as pistachios, walnuts and almonds.
– Seeds, including flax, hemp, chia, sunflower, etc.
– Whole grains, such as oats, quinoa, brown rice and buckwheat
– Olive oil, sesame oil, flaxseed oil and avocado oil
– dark chocolate
– Unsweetened dairy products, such as yogurt and kefir
– Wild fish
– Chicken eggs
– Poultry raised on pasture
– Small amounts of grass-fed meats

Other Tips for Maintaining Blood Pressure

What other ways can reduce the risk of high blood pressure? Here are some natural ways to lower blood pressure by changing your lifestyle:

– Get enough exercise, especially a combination of aerobic exercise and strength training.

– Stop smoking and do not consume too much alcohol.

– Manage stress by practicing relaxing activities, such as spending time outdoors, reading, meditating, doing yoga, keeping a journal, etc.

– Consider taking fish oil, which is rich in omega-3 fatty acids in the form of EPA and DHA, which help reduce inflammation.

– Also try supplementing with magnesium and coenzyme Q10, an antioxidant essential for heart health.

– Try using essential oils, including black pepper essential oil, alpinia zerumbet oil, bougriba oil, and valerian oil.


Does protein cause high blood pressure? A new study has found that protein variety can reduce the risk of high blood pressure. Diets that include a variety of protein sources, both plant and protein, are the most protective against high blood pressure/hypertension. To support heart health, mix up the types of protein you eat, such as eating legumes, whole grains, nuts and seeds, grass-fed meat, fish, eggs, and poultry .

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Inverse Association Between Variety of Proteins With Appropriate Quantity From Different Food Sources and New-Onset Hypertension

* At press health we strive to transmit medical knowledge in a language accessible to all. In NO CASE can the information given replace medical advice. [HighProtein-Foods.com]

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