The study drew on existing data from more than 12,000 participants who participated in a minimum of two rounds of the China Health and Nutrition Survey. The researchers sought to explore the relationship between hypertension, or high blood pressure, and the variety and amount of protein from eight major dietary sources consumed by the participants. (Study participants had an average age of 41.)
The researchers measured protein intake by observing three consecutive days of feeding, scoring each round based on the number of varieties of protein consumed (including legumes, fish, eggs, whole grains, refined grains, processed and unprocessed red meatand poultry).
The results? “Among eaters of ‘just the right amount’ of protein, those who ate the widest variety of protein had the lowest blood pressure,” he explains. Dr John Higgins, a sports cardiologist at the McGovern School of Medicine at the UT Health Sciences Center in Houston. Notably, those who ate the least and the most protein had the highest risk of developing high blood pressure, while those who ate the greatest variety of protein were 66 percent less likely to develop hypertension between rounds of the poll. .
“The heart health message is that eating a balanced diet with protein from several different sources, rather than focusing on a single dietary protein source, can help prevent the development of high blood pressure.” — Xianhui Qin, MDstudy author
Although the survey results sound complicated, and well, they were, the bottom line is simple: “The heart health message is that eating a balanced diet with protein from several different sources, rather than focusing on a single source of protein diet, may help prevent the development of high blood pressure,” Xianhui Qin, MDthe author of the study, said in a press release. In other words: Mix! Spin the protein wheel of fortune and try something new.
If you’re not quite sure where to start to up your protein game, Dr. Higgins recommends watching your intake on a daily basis. “The American Heart Association recommends not eating more than 5.5 ounces of protein a day, about one or two servings, from healthy sources like plants, seafood, low-fat or fat-free dairy products, and some lean meats and poultry,” she says. “The best proteins are lean proteins, like beans, soy, or tofu, fish, skinless chicken, very lean meat, and low-fat dairy products. Avoid proteins that say ‘hydrogenated’ on the label or that contain high levels of trans fat or saturated fat.”
Of course, there’s always room in your eating plan for less nutritional protein, too; just try to incorporate these lean sources when you can, and ask your doctor if you have questions about what dietary habits are right for your particular health and family history. .
A delicious way to eat more varied proteins? This delicious quiche recipe:
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