Diversifying protein sources can lower blood pressure, study finds

A recent study has some encouraging revelations about high blood pressure. The article, published March 10 in the journal Hypertension, found that eating a wider variety of protein-rich foods, such as beans, seafood, and lean meats, can help lower your risk of high blood pressure.

Researchers from Southern Medical University in China analyzed data from 12,117 Chinese adults, comparing their eating habits to measured blood pressure over a six-year follow-up period. Participants were scored on the number of categories of protein sources they consumed, in self-reported randomized trials.

Protein sources have been grouped into eight categories such as whole grains, refined grains, processed meat, unprocessed meat, poultry, seafood, eggs and vegetables.

People who ate four or more protein sources were 66% less likely to develop high blood pressure than their peers who ate protein from one or two sources, according to the research. It should be noted that a greater amount of protein, in general, did not become a factor in improving health parameters, since, according to the study, people who had a more or less total protein intake were more likely to develop hypertension compared to those who consumed more or less total protein, moderate drinkers.

Salmon dish with lettuce, lemon, tomato and avocado
Diversifying proteins is good for your health

Also according to the researchers, heart health may be linked to the fact that consuming a balanced diet, with protein from different sources, may provide greater benefits compared to consuming only a few sources.

And the question remains about the relationship of this protein diversification with the improvement of health parameters. The explanation is due to the fact that a greater variety of proteins means more nutrients such as fiber, good fats and vitamins. It also reinforces the idea of ​​nutritional diversification, that is, varying food sources such as fruits, vegetables and vegetables, avoiding a monotonous diet. The old and good idea of ​​the “colored plate”.

The study had a limitation in the observational data, finding the data only suggestive, but not conclusive. There was indeed a link, but no evidence, that the various protein sources would directly prevent hypertension.

Although there is a lack of evidence, the study is valid and leads us to seek a diet rich in nutrients and compounds, and this is only possible through different sources. Another factor worth mentioning, regarding the importance of diversifying protein sources, would relate to gut health, as eating foods rich in fiber and nutrients also helps the gut microbiome – the beneficial bacteria that live in the intestine.

Plant-based protein sources improve health due to the presence of fiber and animal proteins, such as eggs and fish, have been found to benefit blood pressure due to the presence of nutrients such as omega fatty acids -3, essential vitamins and minerals, such as vitamin D. Remember that when it comes to meat, it is important to favor unprocessed lean meats, such as lean cuts or poultry.

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