Jason Donnelly
Photo recipe: Egg in a hole fried rice quinoa
According to the Centers for Disease Control and Prevention (CDC), high blood pressure is a concern for many Americans. About 47% of adults in the United States have high blood pressure or are taking medications for high blood pressure. However, only one in four adults with hypertension is “under control.”
Consistently, high blood pressure can eventually damage arteries and increase the risk of heart disease, so it’s important to do what you can to reduce the risk. Certain healthy eating patterns, such as the DASH (or diet to stop high blood pressure) diet, help create an overall diet plan that supports healthy blood pressure. It can also help you get the right food for you, such as watermelons, legumes, and potatoes. .. And now, new research shows that expanding the variety of protein sources you eat may greatly help reduce your risk of high blood pressure.
Related: According to science, the best diet to reduce high blood pressure
Research published in High blood pressure We analyzed information from more than 12,000 Chinese adults who participated in the China Health and Nutrition Examination Survey from 1997 to 2015. Each subject conducted at least two surveys, with researchers using the first response as a baseline and the last response as a follow-up. Measurements for comparison. In general, there was about 6 years between the responses used.
In the survey, participants detailed what they ate in the last three days, submitted a home food inventory, and shared other health information. To classify participants based on protein intake, researchers list eight possible protein sources, including whole grains, refined grains, processed lean meats, raw lean meats, poultry, fish, eggs, and legumes. is created. Each participant was given a score of 1 to 8 based on the number of different protein sources consumed in the three days.
When researchers evaluated these scores along with data on newly developed hypertension, those who ate four or more proteins a week had high blood pressure compared to those who ate two or less proteins a week. We found that we were 66% less likely to develop the disease.
“The message about heart health is not to focus on a single dietary protein source, but to eat a balanced diet containing proteins from a variety of different sources to prevent the development of hypertension. It can be useful, “says author Xianhui Qin, MD. Media release.
In this study, participants were divided into five groups based on the amount of protein they ate, in relation to the number of calories burned during the three days. People in the most polar group who ate less than 10.6% of calories from protein, or 14% or more of calories from protein, were at greatest risk of hypertension. The American Heart Association recommends eating 1-2 servings of protein, or about 5.5 ounces, daily. (Because different proteins have different servings, check with your guide to make sure you’re getting the perfect amount.)
Related: According to the American Heart Association, this type of diet may reduce the risk of heart disease
This study is observational and requires further research to assess the effects of different diets on hypertension, but this is not the first time I’ve heard great things about rocking protein routines. This study does not investigate which protein source is optimal for blood pressure, but it is already known that looking for plant-based proteins is optimal for heart health. 2021 study Journal of the American Heart Association Eating a plant-based diet may reduce the risk of heart disease, and we have found that replacing beans and legumes with meat can reduce high blood pressure.
Conclusion
Adding different sources of protein to your routine can reduce your risk of high blood pressure, especially if you try to include at least four sources in your diet each week. Research participants who reported eating four or more sources of protein, including whole grains, refined grains, processed lean meats, raw lean meats, chicken, fish, eggs, and legumes, had no more than two proteins.
If you need protein inspiration, look for healthy sources such as salmon, eggs, pasta, and lean beef and add protein boosts to your next meal. Plant-based proteins such as legumes, nuts, and whole grains can also add health benefits to the heart. As long as you balance protein with other things on the plate, such as grains, vegetables, and fruits, you’ll find that you’re heading towards a healthy heart lifestyle.
