If you’re concerned about high blood pressure, there are many lifestyle changes you can make to keep your blood pressure high. blood pressure Under control. You can keep salt in your diet to the minimumcan exercise regularly, you can take medications recommended by your doctor, and you can try to avoid high-stress situations. However, fighting hypertension is not just a matter of establishing good daily habits.
In fact, when it comes to food, you may want to think less about finding your routine and more about switching things up: New research from the American Heart Association (AHA) suggests that Varying the sources of protein in your diet can help reduce your risk of high blood pressure.
In a new study recently published in the AHA’s Hypertension monthly magazine, researchers compared the dietary information of more than 12,000 participants in the China Health and Nutrition Survey to collect data on their blood pressure. They found that those whose protein came from a wider variety of sources were less likely to have high blood pressure.
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It’s worth noting that all of the protein sources studied were dietary sources, not, for example, protein powders.
“Our study was based on dietary intake of various proteins, but not protein supplements,” said study author Xianhui Qin, MD, from the National Clinical Research Center for Kidney Diseases, Nanfang Hospital, Southern Medical University in Guangzhou. , China. Eat this, not that! In an interview. “Our findings encourage consumption of more types of dietary protein in appropriate amounts, meaning we should eat a balanced diet that includes protein from a variety of sources.”
Eating a wide variety of high-protein foods has the added benefit of adding more nutrients to your diet.
“You have to remember that a predominantly protein food, like salmon, has other nutrients besides protein.” Samantha CassettyMS, RD, nutrition and wellness expert and co-author of sugar crashsaying Eat this, not that! “So, continuing with the salmon example, you get omega-3 fatty acids, vitamin D, B vitamins, etc. All high-protein foods have nutrients, but they have varying amounts of them… That’s why variety is important and in this case, it seems to help prevent high blood pressure.
Not sure what foods to start with?
“I recommend a predominantly plant-based protein intake that includes beans, lentils, peas, soy and nuts,” he recommends. Victoria Goodman, DSC, RD, LDN, CLT. “Lean proteins, especially those rich in omega-3 fatty acids like salmon, trout, and sardines, are highly recommended, along with occasional lean meats like chicken, turkey, lean beef, and eggs.” , all this contributes to a balanced diet with a variety of protein.”
For additional suggestions of high-protein foods to add to your diet, check out these Popular Foods With More Protein Than Beef.
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