Plant based diet for high blood pressure

According to the results of a study published in the year 2019 in the journal Indian Heart Journal, 1 out of every 3 adults in India has a problem with hypertension i.e. high blood pressure. From these figures, it can be estimated how widespread this disease is. This high prevalence of the disease not only makes high blood pressure one of the most common and long-standing diseases that Indians suffer from but also a huge burden on the Indian healthcare system due to this easily preventable disease is also.

An editorial in the Indian Journal of Medical Research suggests that this prevalence of high blood pressure can be reduced effectively only if awareness is spread among people about screening for the disease. If you are not aware of this, then let us tell you that the first step in preventive measures to prevent high blood pressure is to consume a healthy and balanced diet. It also includes DASH diet i.e. Dietary Approach to Stop Hypertension.

You can know what is an Ayurvedic treatment for high blood pressure by clicking on the link given here.

Today in this article you will know in detail how a plant-based diet is beneficial to control high BP -

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Plant-based diet kept in blood pressure control
Review of 7 Different Plant-Based Diets to Control BP
Reduced risk of stroke, heart attack, and death
7 major plant-based diets
Takeaway

Doctors for Plant based diet for high blood pressure

Plant-based diet kept in blood pressure control

A study published in the Journal of Hypertension states that apart from the dash diet, 6 other types of diets have the potential to lower your blood pressure levels. One thing is common in all these 7 types of diet and that is that they are mainly plant-based diet. However, some diets also include limited amounts of animal products, such as meat and dairy products.

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Review of 7 Different Plant-Based Diets to Control BP

A team of researchers from the University of Warwick Medical School, Coventry, UK, conducted this research. Meanwhile, study lead author Joshua Gibbs said, "We reviewed 41 studies involving 8,416 participants that looked at the effects of seven different plant-based diets on blood pressure control (DASH diet, Mediterranean, vegetarian, vegan, Nordic, high fiber and The effects of a fruit and vegetable diet) were studied in a controlled clinical trial. A systematic review and meta-analysis of these studies found that most of these diets lower blood pressure.

Reduced risk of stroke, heart attack, and death

Studies have indicated that although the DASH diet is the most effective of all plant-based diets, the other 6 diets are also helpful in reducing blood pressure levels. The study also found that following either of these diets, even after the inclusion of animal products in the diet, could lower blood pressure levels, which in turn reduced the risk of stroke by 14 percent, and the risk of heart attack by 9 percent. The risk of death and mortality can be as low as 7 percent.

7 major plant-based diets

This is not the first study to talk about reducing the risk of hypertension through a plant-based diet. For example, in the year 2017, a study in the Journal of Geriatric Cardiology stated that vegan and vegetarian diets are capable of reducing blood pressure levels to a great extent. Apart from a vegan or vegetarian diet, taking the following 7 diets can be beneficial in high BP -

Dash diet

In this diet, you have to limit the intake of sugar, and sodium i.e. salt and saturated fat while increasing the intake of fruits, vegetables, whole grains, dried fruits and seeds, low-fat dairy, etc. Consumption of lean chicken and fish is also allowed in limited quantities in this diet.

Mediterranean diet

This diet also includes vegetables, fruits, whole grains, olive oil, pulses and legumes, nuts, dairy, fish, and eggs, and occasionally limited meat consumption.

Nordic diet

This diet originated in countries like Denmark, Norway, Sweden, Finland, and Iceland. The diet allows the consumption of plant foods, vegetable fats, fish, and eggs, and minimizes the consumption of meat, dairy, and sweets.

Vegan diet

This low-fat diet includes only plant-based foods that come from plants and does not include any animal products (not even milk and butter).

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Fruit and vegetable diet

The diet recommends a higher intake of fruits and vegetables and sometimes includes dark chocolate to increase polyphenolic intake.

High-fiber diet

In addition to fruits and vegetables, this diet focuses more on the consumption of whole grains and pulses to increase the intake of dietary fiber, vitamins, minerals, and phytochemicals.

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Lacto-ovo-vegetarian diet

Apart from fruits, vegetables, whole grains, legumes, dry fruits, and seeds, eggs and dairy products have also been included in this diet. But it is not allowed to eat animal flesh.

Takeaway

It is easy to control high BP through diet. In this, a plant-based diet can prove to be beneficial to a great extent. Plant-based mainly includes 7 types of diet, such as - the DASH diet, Vegan diet, High fiber diet, etc. A patient with high BP can choose a diet for himself by asking the doctor.