A new study has found that eating more fruits and vegetables can help lower blood pressure and improve both heart and kidney health, especially in people with high blood pressure.
The findings, published in The American Journal of Medicine, suggest that a diet rich in these foods should be a key part of treatment for hypertension.
High blood pressure, also called hypertension, is a major cause of heart disease and kidney failure.
Many people take medications to control their blood pressure, but the number of people with heart and kidney problems related to hypertension continues to grow. For those with chronic kidney disease, heart disease is the leading cause of death.
The DASH diet (Dietary Approaches to Stop Hypertension), which emphasizes fruits and vegetables, is known to lower blood pressure and reduce the risk of heart disease. However, it is not prescribed as often as it should be, and many people struggle to follow it properly.
How Diet Affects Blood Pressure and Kidney Health
Dr. Donald E. Wesson, a kidney specialist at The University of Texas at Austin and the study’s lead researcher, has focused on how the kidneys remove acid from the blood. He found that eating too many acid-producing foods, such as meat and dairy, can harm the kidneys.
In contrast, fruits and vegetables help balance acidity and protect kidney function. Other research has also linked these foods to better heart health.
To test this idea, the researchers conducted a five-year study with 153 participants who had high blood pressure and chronic kidney disease. They divided them into three groups:
- One group ate 2–4 cups of fruits and vegetables daily along with their usual diet.
- The second group took sodium bicarbonate (baking soda) tablets, which reduce acid levels in the body.
- The third group received standard medical care without dietary changes.
The results showed that both the diet rich in fruits and vegetables and sodium bicarbonate helped improve kidney health. However, only the fruit and vegetable group saw a drop in blood pressure and a lower risk of heart disease. People in this group also needed less blood pressure medication than before.
Why Fruits and Vegetables Matter More Than Just Supplements
Dr. Maninder Kahlon, another researcher in the study, explained that while both fruits and vegetables and sodium bicarbonate were good for kidney health, only the fruit and vegetable group benefited from lower blood pressure and reduced heart disease risk.
Based on this, the researchers recommend using diet changes before turning to medications for treating high blood pressure.
Dr. Wesson acknowledged that changing eating habits can be difficult, but the benefits are clear. He urged doctors to encourage patients to eat more fruits and vegetables and make healthy diets more accessible.
He also advised people with high blood pressure to ask their doctors about a urine albumin-to-creatinine ratio (UACR) test, which can check for kidney disease and heart disease risk.
This study highlights that small dietary changes can lead to big improvements in health, helping to lower blood pressure, reduce heart disease risk, and even decrease the need for medication.
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