High blood pressure affects almost half of American adults, and diet is one of the factors that research has consistently linked to it. For years, guidance has emphasised fruits, vegetables, whole grains and low-fat dairy while limiting salt and unhealthy fats. Until recently, less was known about how the source of your protein might matter.
What the study looked at
Researchers followed more than 2,200 adults who had normal blood pressure at the start of a large health study, for up to 18 years. Participants completed detailed food questionnaires so the researchers could estimate how much protein each person got from plant sources such as beans, nuts, lentils and tofu, and how much from animal sources. On average, participants ate about 68 grams of protein a day, of which roughly 24 grams came from plants.
What they found
People who ate more plant-based protein were less likely to develop high blood pressure over the follow-up period. For every additional 20 grams of plant protein per day, the risk of developing high blood pressure was about 16 percent lower compared with the lowest intake group. The association was strongest up to about 30 grams of plant protein a day, with no further benefit above that.
Animal protein from meat, fish and dairy was not associated with higher risk, so the findings do not argue for giving up animal foods. One finding surprised the researchers: people who ate the widest variety of plant proteins actually had a higher risk, which the authors suggest may reflect heavily processed plant-based products such as meat substitutes and protein bars.
Why plant proteins may help
Whole plant proteins bring fibre, potassium, and other nutrients along with the protein, and they are generally low in saturated fat. Potassium helps the body excrete excess sodium. Whole foods also avoid the added sodium, preservatives and additives common in processed products.
Choosing the right plant proteins
The distinction the study points to is whole versus processed. Good whole-food sources include black beans, kidney beans, chickpeas, lentils, quinoa, almonds, walnuts, chia and hemp seeds, tofu and tempeh. Twenty grams of plant protein is roughly a cup of cooked beans or a large handful of nuts. A can of plain beans is a very different food from a plant-based burger patty with added sodium and fats.
Making lasting changes
Small, steady changes are easier to keep than an overnight overhaul. Add one serving of plant protein a day, such as nuts as a snack, beans in a salad, or tofu in a stir-fry, and build from there. If you have high blood pressure or take medication for it, talk with your physician before making significant dietary changes.
Where the Zona Plus fits
Diet is one pillar of cardiovascular wellness; regular physical activity is another. The Zona Plus is a handheld isometric exercise device that guides a seated handgrip session of just under 12 minutes, calibrated to your own grip strength each time, for people who want a simple activity routine they can keep up.
This article is for general education only and is not medical advice.
The Zona Plus is a handheld isometric exercise device intended for adjunctive use in the maintenance of overall cardiovascular wellness. It is not intended to diagnose, treat, cure or prevent high blood pressure or any disease. Talk with your physician about your blood pressure and before starting any exercise program. Never change a treatment plan without medical advice.
