How to Lower Your Blood Pressure on a Plant-Based Diet

How to lower your blood pressure on a plant based diet.jpeg
Written by LucyCodex

When it comes to eating healthier, nothing works better than a quote by writer Michael Pollan “Eat food, not too much, mostly plants.” As heart disease and hypertension becoming some of the biggest health issues in the world, trying to find ways to help lower the burden on your body is always a plus. So how can a Plant-based diet help?

It’s lower in saturated and trans-fats

Now as with the rest of the items on this list, you can be vegetarian or vegan while still eating foods high in fat, salt, processing, etc. However, a plant-based diet is predicated around the idea of eating mainly whole foods and mainly plant-based.

You need some fats in your diet, and you should not fear fat, but lowering the number of fats, especially saturated fats that you consume is always a good move. Your body doesn’t care if the saturated fat came from beef, dairy, coconut oil, or palm oil, it is still unhealthy.

If you are a vegetarian, while cheese and eggs are high in this type of fat, reducing your intake can help a lot. Changing a cheese sauce for a vegan version, or a nut-based dip, or substituting eggs for egg whites in recipes can substantially reduce the amount of saturated fat consumed. While you do not have to get rid of your cheese, the reduction does help.

So instead, eat polyunsaturated fats, and fats from whole foods like avocado, nuts, and seeds. These are much healthier for you than a processed oil, although using a little Canola oil for a stir-fry will not hurt you.

Lower in salt intake

If you have hypertension, the main thing that you want to do is try to lower your salt intake. There has been a long history of scientific articles showing that lowered salt intake can reduce hypertension in those who suffer from it.

This is important, as most foods nowadays seem to be loaded with salt. This includes foods such as soups, condiments, spices, and even beverages. As a result, it can be hard for someone to reduce their salt intake without abstaining from processed or prepacked foods altogether. This is why consuming as many whole foods as possible is vital.

Much higher in whole foods, antioxidants, fiber…

Whole foods are by themselves lower in things such as salt, saturated fats, etc. They are also higher in fiber, which has consis

How to Lower Your Blood Pressure on a Plant-Based Diet

tently been shown to lower not only the incidence of high blood pressure but also heart disease as a whole. This is especially true when it comes to whole fruits, vegetables, and 100% whole grain cereals and bread.

Whole foods are also high in vitamins and minerals, which are known to contain antioxidants. Science has shown that vitamin and mineral supplementation can reduce hypertension. This power of vegetable is combined with the fiber and low salt intake of the whole foods, thus allowing a powerbomb of health for your body.

Whether you are vegetarian, vegan, or just reducitarian, increasing the number of whole plant foods in your diet can help you in all sorts of ways. Lowered high blood pressure is just one of the many benefits of substituting processed and animal-based foods for a more plant-based alternative. And with a little cooking know-how, you can make these foods taste just as good, if not better, than their overly salty neighbors.

Citations

https://michaelpollan.com/reviews/how-to-eat/

https://www.hsph.harvard.edu/nutritionsource/2016/12/19/saturated-fat-regardless-of-type-found-linked-with-increased-heart-disease-risk/

https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

https://www.ncbi.nlm.nih.gov/books/NBK50958/

https://www.ncbi.nlm.nih.gov/pubmed/25668347

https://www.ncbi.nlm.nih.gov/pubmed/8651227

https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/