Research suggests that eating a diet which provides protein from multiple sources could lower your risk of hypertension.1
Nearly 50 % of the population has high blood pressure, one of the primary contributors to cardiovascular disease. Left untreated, hypertension damages circulation systems and leads to stroke, heart attack and other health complications.
Nutrition may provide an accessible and effective method for combatting high blood pressure. Alongside carbohydrates and fats, protein forms one of the three basic macronutrients.
Poor diet quality has been shown to significantly increase cardiovascular disease risks and mortality from this condition.
The American Heart Association’s 2021 Dietary Guidelines for Improving Cardiovascular Health advise individuals to consume protein sources from plants. Examples could include low-fat or fat-free dairy products and seafood; unprocessed types or lean cuts of poultry or meat could also be consumed if desired. They suggest eating one to two servings, each equalling 5.5 ounces, of protein daily.
Researchers conducted health analyses on over 12,200 participants who took part in two or seven rounds of nutrition surveys every two to four years, using initial survey data as baseline and subsequent rounds as comparative follow-ups.
Individuals were on average 41 years old and 47% male. Dietary intake was measured through household food inventory analysis and three 24-hour recalls over three consecutive days within each survey round, each taking place over 3 days of that week.
Individuals were assigned a protein variety score based on how many of eight different protein sources they consumed during a week: legumes, refined grains, whole grains, fish, unprocessed red meat (unpasteurized or processed), unpasteurized red meat (processed red meat), egg and poultry were reported as sources.
Points were assigned for each protein source, with an array score maximum of 8. We then assessed any correlations between new-onset high blood pressure and protein variety scores.
As new-onset high blood pressure was defined as having systolic and/or diastolic blood pressure exceeding 140 mm Hg, taking medication to lower it or having been diagnosed since their last survey visit, follow-up time was 6 years on average.
Analysis revealed: Over 35% of those analyzed experienced an increase in high blood pressure during follow-up.
Individuals with the highest protein consumption variety score (4 or higher) had 66% less risk of hypertension compared to individuals with the lowest variety score (2 or less).
Researchers identified an optimal consumption level for each of the eight protein sources to lower high blood pressure risk and set this as their proper consumption levels.
When total protein consumption quantity was considered, individuals’ daily dietary habits were divided into five categories from least to most consumed. Individuals who consumed less total protein amount had an increased new-onset high blood pressure risk while those who consumed the highest total protein amounts experienced the greatest new-onset risk.
Conclusion: Consuming a varied and balanced diet featuring various sources of protein could help in preventing hypertension from developing.
An observational design poses one limitation of this study, as researchers relied on previous health information. Due to this opacity, they couldn’t definitively prove protein consumption prevented or resulted in new-onset high blood pressure.
