Varied diet, following the dictates of the Mediterranean diet which favors the intake of protein foods of vegetable origin and in any case low in fat. With this simple rule it is possible to limit the probability that the arterial pressure breaks through the values of 140/90 millimeters of mercury, resulting in hypertension.
The association appears particularly significant. If you consider those who regularly consume only two protein-containing foods, they would have a 66% higher risk of developing hypertension than those who choose a greater variety of protein foods. However, there is only one, very important recommendation. Care must be taken not to overdo it: the chances of becoming hypertensive increase both in those who consume a low-protein diet and in those who tend to make real protein overdoses.
I study
To reiterate the importance of a varied diet that allows proteins of a different nature to enter the body is an original research conducted in China on over 12,000 adults with an average age of 41, of both sexes, whose data are were collected through the study China Health and Nutrition Survey. The research, published on Hypertensionwas conducted by Xianhui Qinfrom the Southern Medical University in Guangzhou.
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The survey examined, over time, the analysis of the eating habits of the participants through the collection of a real food “diary” compiled by experts over three days. This method of assessment was repeated several times in the control period, which lasted on average for six years. In particular, participants were given a sort of tailored ranking based on the number of potential sources of protein consumed regularly, which ranged from 0 to 8.
In fact, eight types of foods were considered in the analysis that contain proteins in different quantities and nutritional values (whole grains, refined cereals, processed red meat, unprocessed red meat, poultry, fish, eggs and legumes) then based on the variability of dishes consumed, the information collected was correlated with the onset of hypertension.
The study of eight foods
To define this parameter – all the participants were normotensive at the start of the study – a maximum equal to or greater than 140 mm of mercury, a minimum equal to or greater than 90, the intake of antihypertensive drugs and the detection of values were considered as hypertension. altered blood pressure in the last visit made by the doctor.
During the observation period, more than one in three people developed hypertension, but the risk was reduced by two thirds in those who took a wider variety of proteins (at least 4 different sources) compared to those who were more “monotonous” in their choice of food protein (less than 2).
Not only. There is another assessment that emerges clearly. Both those who basically consumed minimal amounts of protein and those who tended to overdo it with protein foods, however, tended to have a greater risk of seeing their blood pressure levels rise, compared to those who instead had an average protein intake.
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The middle ground and the importance of variety
Qin’s final tip: “Consume one balanced diet with proteins from various sources, rather than focusing on a single source of dietary protein, can help prevent the development of hypertension. “How should we behave, then, in the choices at the table?” We must always keep in mind that when considering a nutrient, we must also consider, if not above all, the nutrients associated with it – he says Andrea GhiselliPresident of the Italian Society of Food Science (You know). It is impossible not to take into consideration the fact that animal proteins are accompanied by sodium and saturated fats and vegetable proteins by potassium and fiber or that those of fish are accompanied by Omega-3 fatty acids and those of egg cholesterol. In short, varying sources probably means obtaining all the nutrients without consuming any in excess, while monotonous choices are characteristic of unbalanced diets and there is a strong association between poor quality of the diet and increased risk of chronic diseases including hypertension and cardiovascular disease ” .
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