Recent Studies Show Blood Pressure Management Benefits From Two Popular Diets
A 2024 shows the Mediterranean and Ketogenic diets can help lower blood pressure and improve cardiovascular health in overweight or obese people.
Contents
- Recent Research On Best Diets For Blood Pressure Management
- What Is The Keto Diet?
- How Can The Keto Diet Benefit Blood Pressure?
- What Is The Mediterranean Diet?
- How Can The Mediterranean Diet Benefit Blood Pressure?
- Extra Virgin Olive Oil And The Mediterranean and Keto Diet
Recent Research On Best Diets For Blood Pressure Management
Recent research has shown that high blood pressure, or hypertension, can be managed by a range of lifestyle factors, including adherence to either The Mediterranean or Ketogenic Diets – both of which incorporate healthy fats like extra virgin olive oil.
According to a new study published by Nutrients.
While the DASH diet has traditionally been the go-to diet for hypertension, over the last few years the Mediterranean and ketogenic (keto) diets have also gained in popularity.
For the Nutrients study, researchers recruited 26 adults who had obesity or overweight, had high-normal blood pressure or grade 1 hypertensionTrusted Source, and low-to-moderate cardiovascular risk scores.
Eleven of the study participants were randomly assigned to follow the Mediterranean diet, and the remaining 15 followed the keto diet over a period of three months.
The study concluded that participants in both diet groups experienced a decrease in blood pressure and weight loss after three months.
Scientists also found that those following both diet groups experienced an increase in their fat-free mass — the total mass of the body excluding fat — and a decrease in their body fat, blood lipid levels, and insulin concentrations.
Commenting on the study for MedicalNewsToday, Cheng-Han Chen, MD, a board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA — who is not associated with this study said:
“Nocturnal dipping refers to the natural decrease in blood pressure that occurs when we sleep, it is a measure of healthy blood pressure regulation, and abnormal nocturnal dipping patterns have been associated with increased risk of heart disease.
Further research including larger controlled studies with a more diverse population will be necessary to confirm these findings, and to evaluate for any potential benefit to clinical outcomes.”
Cheng-Han Chen, MD
What Is The Keto Diet?
The ketogenic (keto) diet is a high-fat, moderate-protein, and low-carb diet designed to shift the body into a metabolic state called ketosis. Ketosis occurs when your body starts burning fat for energy in the absence of sufficient carbohydrates. Common keto staples include avocados, fatty fish, eggs, nuts, and extra virgin olive oils.
How Can the Keto Diet Benefit Blood Pressure?
The keto diet has been associated with numerous cardiovascular benefits, including improved blood pressure. Here’s how it helps:
- Weight Loss: Excess weight is a major contributor to high blood pressure. The keto diet’s ability to promote significant weight loss can lead to lower blood pressure levels.
- Insulin Sensitivity: By reducing blood sugar spikes, the keto diet aids in stabilizing insulin levels, which can have a favorable impact on blood pressure.
- Anti-Inflammatory Effects: The diet’s focus on healthy fats, such as omega-3s from fatty fish, helps reduce inflammation, another factor in hypertension.
However, it’s crucial to follow the keto diet carefully to avoid nutrient deficiencies and ensure it aligns with individual health needs. Consulting a healthcare professional is always recommended before starting.
What is the Mediterranean Diet?
The Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea. It emphasizes whole, plant-based foods, lean proteins, and healthy fats. Staples include vegetables, fruits, whole grains, nuts, seeds, fish, and extra virgin olive oil.
How Can the Mediterranean Diet Benefit Blood Pressure?
Recognized as one of the healthiest diets globally, the Mediterranean diet has a proven track record of supporting heart health and managing blood pressure. Here’s why it works:
- Rich in Heart-Healthy Nutrients: Packed with potassium, magnesium, and antioxidants, the Mediterranean diet includes foods like leafy greens and nuts that are known to help lower blood pressure.
- Healthy Fats: Incorporating unsaturated fats, particularly from extra virgin olive oil and oily fish, improves cholesterol levels and reduces blood pressure.
- Balance and Variety: The Mediterranean diet’s balanced approach and reliance on natural foods provide key nutrients without excess sodium, a common contributor to hypertension.
This diet’s flexibility and holistic approach make it especially sustainable for long-term health improvements.
Morocco Gold Extra Virgin Olive Oil And The Mediterranean And Keto Diets
It is generally accepted that the folks in countries bordering the Mediterranean Sea live longer and suffer less than most Americans from cancer and cardiovascular ailments. The not-so-surprising secret is an active lifestyle, weight control, and a diet low in red meat, sugar and saturated fat and high in produce, nuts and other healthful foods, with extra virgin olive oil at its heart.
The Mediterranean Diet including extra virgin olive oil offers a host of health benefits, particularly including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. By following the Mediterranean Diet, you could also keep that weight off while avoiding chronic disease.
There is not a single Mediterranean diet. Greeks eat differently from Italians, who eat differently from the French and Spanish. But they share many of the same principles and all include extra virgin olive oil as a key constituent.
Whether you lean toward the structured approach of the keto diet or the balanced nature of the Mediterranean diet, both can help improve blood pressure and overall heart health. Remember to consult a healthcare professional to find the plan that works best for you.
