Why Vegans Have Lower Blood Pressure
According to a new analysis, vegans seem to have lower blood pressure. Adopting a vegan diet could be a better option for lowering blood pressure. It is a well-known fact that high blood pressure is the primary cause of heart disease. So controlling blood pressure through diet is the key to avoiding health problems. The meta-analysis found that as compared with omnivorous diets, vegetarian diets are associated with lower blood pressure. A difference in millimeters of mercury (mm Hg) was observed between participants who followed a vegan diet and those who supported an omnivorous diet, in research.
In terms of systolic blood pressure, it was found that the pressure of vegans was 6.9 mm Hg lower, and in terms of diastolic blood pressure, it was 4.7 mm Hg lower than omnivorous in clinical trials. According to researchers, this reduction is equal to the health benefits of a low sodium diet or a 5 kg weight reduction. 5 mm Hg reduction in the systolic blood pressure is associated with a 14% lower risk of death from a stroke and a 9% lower risk of death from coronary heart disease.
Why do vegans have lower blood pressure?
According to the researchers, there are several reasons why a vegan diet may be useful in controlling blood pressure.
Vegetarians have lower BMIs and lower risk of obesity because their diets contain high fiber and low-fat content.
Bodyweight and blood pressure are linked, and this explains practically the lowered blood pressure in vegetarians.
Another explanation is that vegetarian diets contain high potassium and low sodium. At the same time, others suggest that alcohol consumption is more moderate in vegetarians than in the general population.
There is plenty of evidence that a vegetarian diet promotes heart health by reducing blood pressure.
Adopting a vegan diet is a better way to help patients reduce their blood pressure without medication. According to research, one of three American adults has high blood pressure, and more than half of them don’t have it under their control. Switching to a vegan diet is a better option. Like for example, if a patient can’t cut down salt content (in their food) to lower their blood pressure, avoiding meat consumption can be a better and healthier option.
A vegan diet is as powerful as adopting a low sodium diet when it comes to lowering blood pressure. Now the question arises which type of vegetarian diet lowers blood pressure the most? Is it a strict vegan diet that is the most effective in reducing blood pressure? Research helps experts compare vegan diets to help patients prevent and manage high blood pressure effectively.
High BP or hypertension is the number one risk factor for death in the world. This silent killer lays waste lives of 9 million people every year in the UK. The victims of hypertension are becoming ever younger.
One-fifth of people aged between 24 to 32 years have high blood pressure. One-quarter of women and one-third of men aged 40 have it too. As you reach the age of 70, it becomes an inevitable part of aging. It is a cause of death of many people because it plays a role in many fatal conditions that include heart attack, heart failure, stroke, kidney failure, and aneurysms.
High blood pressure is a cause of dementia. A discovery by brain scientists has proved that by 40, the brain of a person with high blood pressure (140/90) looks seven years older than the mind of a person with normal BP.
The causes of high blood pressure have “too much salt” in the diet at the top of the list.
- High salt diet for this, the processed food industry is to be blamed who use cheap salt and sugar to sell us their products.
- Salt in meat. Salt is added to the meat to absorb water. The water in the meat increases its weight by almost a fifth. The import of raw frozen chicken by some UK poultry processes includes a lot of salt already.
- Salt in pizza. The biggest culprit for adding salt to the diets of children and teens is pizza. Surprisingly, a single slice of pizza contains half of the recommended sodium intake limit for the entire day.
Cholesterol is found only in animal foods. Consuming foods rich in cholesterol can increase the level of cholesterol to some extent, but what’s more harmful is the effect of eating saturated animal fats and animal protein. Dairy products, hard cheese, ice cream, milk chocolate, cream and butter, red and white meat, eggs, and fish are the usual suspects. They contain hard and vegetable oils, which are found mostly in junk foods.
How beneficial is the vegan diet?
Vegetarian diets lower your risk of high blood pressure from 33 to 75% compared to meat and dairy eaters. A diet high in fruits, nuts, pulses, and vegetables lowers blood pressure by a variety of mechanisms. For this, a recent scientific analysis showed, vegetarian diets are good, but vegan diets are better! According to a study, those eating meat-free foods are at 55% of high blood pressure, but those eating vegan had a 75% lower risk of developing high blood pressure.
Healthy blood pressure tips:
- Avoid eggs, fish dairy, and meat. These contain animal protein, animal fat, and cholesterol, which can damage the arteries.
- Reduce salt in your diet. Avoid salty foods like meat and pizzas. Also, avoid canned foods with added salt. Adults should have no more than 6 grams per day. Instead of salt, use fresh herbs and spices to flavor the meal.
- Fruits Eat more fresh or frozen fruits- bananas, oranges, grapefruit, strawberries, apples, pears, mangoes, and blueberries are all good for health.
- Vegetables eat more fresh, or frozen vegetables- broccoli, carrots, tomatoes, spinach, squash, corn, sweet potatoes are good for your health.
- Whole grains include wholemeal, bread or pasta, brown rice, unsweetened cereal, millet, buckwheat, and quinoa.
- Pulses include all types of beans lentils or peas. No added salt kidney beans, lentils, black-eyed peas, tofu, soya milk, and pinto beans.
- Fiber: eats more fiber, such as wholemeal bread and brown rice. Consider switching to brown rice instead of the white varieties because of its numerous benefits.
- Consume “good fats” these include essential Omega 3 from flaxseed, walnuts, hemp seed, and their oils, and dark green leafy vegetables that will help you protect your blood vessels.
- Exercise regularly releases happy hormones and also keeps you fit. Eat 7 to 10 portions of vegetables and fruit each day.
- Limit your alcohol intake. Drink alcohol in moderation that means no more than one glass a day.
- Quit smoking this will halve your risk of a stroke. Smoking changes your blood, making it more likely to clot, furs up your arteries, and raises blood pressure.
- Reduce stress practice healthy coping techniques like deep breathing and muscle relaxation. Plenty of sleep can also help.
Vegetarian dietary pattern
- Energy intake: vegetarian diet has low energy intake leading to the low energy density of food owing to low-fat content and high fiber. Bodyweight decreases with the consumption of a vegetarian diet because obesity is the main diet-related risk factors of hypertension.
- Sodium: vegetarian diets might be low in sodium. However, there is no apparent difference between the sodium intake of vegetarians and non-vegetarians. In a recent meta-analysis, there was a strong dose-response relationship between low sodium intake and BP.
- Potassium: vegetarian diets are rich in potassium. The meta-analysis reported that the supplementation of potassium decreases BP. At the same time, high potassium intake increases vasodilation, glomerular filtration rate, on the other hand, decreasing renal sodium reabsorption, rennin levels, reactive oxygen species production, and platelet aggregation.
- Protein source a study showed that plant protein intake is associated with a reduction in systolic BP or double risk of incident hypertension. Further, the intervention studies and meta-analysis are required to understand the effects of different protein sources on blood pressure.
- Amino acid studies have proved that plasma concentration and intake of amino acids can differ among vegetarians and omnivores. Amino acid such as methionine, tryptophan, tyrosine, and lysine are lower, and glycine and alanine are higher in vegans than in meat-eaters.
- Vitamin b12 vegans and vegetarians may have a lower intake of nutrients like vitamin b12, vitamin D, zinc, calcium, and long-chain n-3 fatty acids. Deficiency of vitamin b12 can result in home sys time levels that are risk factors for cardiovascular disease. Therefore interaction with nutrients that lack vegetarian diets should also be considered.
- Antioxidants; fruits and vegetables are rich in antioxidants. An increase in consumption of these can lead to increased antioxidant intake such as lutein, ascorbic acid, beta carotene, etc. Higher use of these antioxidants can lead to reductions in systolic and diastolic BP’s.
- Fiber is predominant represent in plant-based foods, and vegan diets have the most significant amount of fiber. An increase and fiber intake were associated with a reduction in systolic and diastolic BP’s.
All of us know people with High blood pressure because their fingers are squeezing the life out of a massive number of people worldwide.
Switching to a vegan diet is a powerful preventer and healer of this disease.
Veganism is the most powerful tool to turn down the pressure.