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Mix it up the protein to lower hypertension risk

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Getting your protein from plenty of different sources could keep your blood pressure levels in check.

Proving that variety really is the spice of life, those whose protein intake is from up to eight different sources are also 66 percent less likely to suffer from high blood pressure compared to others who depend on just a few sources.

The healthiest take their protein from whole grains, refined grains, processed and unprocessed red meat, poultry, fish, egg and legumes, such and peas and beans, say researchers from Nanfang Hospital in China.

They analysed the diets of nearly 12,000 people with an average age of 41, and 35 percent of them developed hypertension (high blood pressure) during the 18 years of the study.  Most of them were dependent on just one or two sources for their protein, but the risk started to fall as the number of protein sources rose.

The American Heart Association recommends people eat healthy sources of protein, such as from plants, seafood, low-fat and fat-free dairy produce, and from lean cuts of unprocessed meat and poultry.  One or two servings, equivalent to 5.5 ounces, every day is sufficient to get all the protein we need, the association states.

(Source: Hypertension, 2022; doi: 10.1161/HypertensionAHA.121.18222) 

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Article Topics: hypertension, nutrition
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