A study from Southern Medical University suggests that eating a balanced diet with protein from various sources can help reduce the risk of developing high blood pressure.
The findings highlight the importance of dietary diversity in maintaining heart health.
High blood pressure, or hypertension, affects nearly half of U.S. adults and is a major risk factor for heart disease, stroke, and other chronic conditions.
While poor diet quality is well-known to contribute to cardiovascular problems, the specific relationship between protein intake and blood pressure has been unclear until now.
The study, led by Dr. Xianhui Qin, analyzed data from 12,117 Chinese adults over an 18-year period. Participants had an average age of 41 years at the start, and slightly less than half were men.
Researchers examined their protein intake, including sources such as whole grains, refined grains, processed and unprocessed red meat, poultry, fish, eggs, and legumes.
Participants who developed high blood pressure during the study period were identified through self-reports of diagnosis or the use of blood pressure-lowering medication.
The results showed that those who consumed protein from the most diverse sources were 66% less likely to develop high blood pressure compared to those with the least variety in their protein intake.
Interestingly, both very low and very high total protein consumption were linked to a higher risk of hypertension, emphasizing the importance of moderation alongside variety.
The American Heart Association (AHA) recommends consuming about 5.5 ounces of protein daily, sourced from plants, seafood, low-fat or fat-free dairy products, lean meats, and poultry.
The study supports this guidance, suggesting that focusing on a mix of protein sources, rather than relying heavily on a single type, may offer the best protection against high blood pressure.
The findings underscore the benefits of a balanced diet for heart health.
Incorporating proteins from various sources not only supports overall nutrition but may also help prevent hypertension, a condition that often develops silently and leads to severe health complications if left untreated.
This research provides a practical and achievable strategy for reducing the risk of high blood pressure through dietary choices.
By ensuring diversity in protein consumption, individuals can take a proactive step toward maintaining healthy blood pressure levels and reducing the risk of cardiovascular disease.
The study was published in Hypertension and adds to the growing evidence that diet plays a crucial role in preventing chronic diseases.
If you care about high blood pressure, please read studies about vitamins impacts on high blood pressure people need to know, and how to manage high blood pressure and diabetes with healthy foods.
For more health information, please see recent studies about the best and worst foods for high blood pressure, and modified traditional Chinese cuisine can lower blood pressure.
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