According to a research from the University of Warwick, plant-based diet can lower high blood pressure, even if small amount of dairy and meat products are consumed too. It also reduces risk of heart attacks, strokes and cardiovascular disease as high blood pressure is a leading risk factor.
Compared to omnivorous diets vegetarian and vegan diets, without any animal products are already known to lower blood pressure. The University of Warwick found that, the effects of seven different plant-based diets, including DASH (Dietary Approaches to Stop Hypertension), Mediterranean, Vegetarian, Vegan, Nordic, high fibre and high fruit and vegetables most of them can lower blood pressure. From which DASH diet was the most successful lowering blood pressure by 5.53/3.79 mmHg compared to a control diet, and by 8.74/6.05 mmHg compared to a 'usual' diet. DASH diet is the consumption of fruits, vegetables, whole grains, nuts and seeds, and low-fat dairy products and limits the intake of sweets, saturated fat, and sodium.
With higher consumption of plant-based foods and limited amount of animal products resulted in a 14% reduction in strokes, a 9% reduction in heart attacks and a 7% reduction in overall mortality. Overall, the study suggests that any shift towards plant-based diet is essential without eradicating animal products completely.
A whole foods focused plant-based diet can also prevent and manage high blood pressure. While DASH diet and a whole foods vegan diet both emphasize intake of vegetables, fruits, nuts, seeds and whole grains, DASH diet recommends a little bit less (4-5 days / week) intake of legumes (beans, peas, chickpeas, lentils) and plant-based nearly daily. Research supports legumes are beneficial for blood pressure lowering.
Meat consumption is associated with greater risk of high blood pressure, while fish intake is not. Both diets don’t typically include meat or fish consumption. Overall, lowering meat consumption would benefit high blood pressure, since the evidence supports that vegetarians and vegans have lower high blood pressure.
Another research suggest dairy provides the same effect on blood pressure as eating a diet rich in calcium, potassium and magnesium from plant-based foods. And of course, life style changes - with a help of a doctor tailored to the diagnosed - can be helpful managing blood pressure adequately.
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Sources:
Science News: Plant-based diets shown to lower blood pressure even with limited meat and dairy https://www.sciencedaily.com/releases/2020/07/200724191441.htm
Lettuce Veg Out: Blood Pressure and a Vegan Diet https://lettucevegout.com/vegan-health/blood-pressure/
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