Plant-Based Diets: Lower Blood Pressure, Better Health

A plant-based diet is associated with lower blood pressure and better health outcomes, especially for the cardiovascular system, when compared to an animal-based diet. This is supported by a systematic review of recent evidence, which found that plant-based diets result in lower blood pressure readings when compared to diets based on animal products.

The review analysed 41 studies involving 8,416 participants, and seven different plant-based diets, including the DASH, Mediterranean, vegetarian, vegan, Nordic, high-fibre and high fruit and vegetable diets. The DASH diet had the largest effect on reducing blood pressure, followed by the vegetarian diet, the Nordic diet, the Mediterranean diet, the high-fibre diet, the high fruit and vegetable diet, and the vegan diet.

The review also found that a plant-based diet with limited meat and dairy can still lower blood pressure.

Plant-based diets are linked to reduced blood pressure

Plant-based diets are associated with lower blood pressure and better health outcomes, especially for the cardiovascular system, when compared to animal-based diets. This text will discuss the recent findings on the impact of plant-based diets on blood pressure and the mechanisms of action.

Plant-based diets and blood pressure

A review of 7 different plant-based diets shows that a bit of meat with a mostly plant-based diet is the heart-healthiest way to eat. The review analysed the effects of 41 different studies involving a total of 8,416 participants across seven different plant-based diets, in which blood pressure was studied in controlled clinical trials. The seven diets included the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, a vegetarian diet, a vegan diet, the Nordic diet, a high-fibre diet, and a high fruit and vegetable diet.

The DASH diet had the largest effect in reducing blood pressure, followed by the vegetarian diet, the Nordic diet, and the vegan diet. The Mediterranean diet, which can be considered largely plant-based, also showed beneficial effects on blood pressure.

Mechanisms of action

The mechanisms of action behind the link between plant-based diets and reduced blood pressure are still being actively investigated. However, some key nutrients and compounds found in plant-based diets are believed to play a role. These include:

• Potassium: Many vegetables, such as green leafy vegetables, and some fruits, such as bananas, are rich in potassium, which is known to regulate blood pressure.
• Vitamin C: Clinical studies have shown that vitamin C treatment can restore endothelial function in patients with coronary artery disease or coronary risk factors. Vitamin C has also been found to stimulate the production of nitric oxide, which plays a key role in regulating blood pressure.
• (Poly)phenols: These are non-nutritional compounds found in plants that have been linked to improved endothelial function and reduced blood pressure. Examples include tea, cocoa/chocolate, and beetroot juice.
• Omega-3 fatty acids: These essential fatty acids, found in plant-based foods such as flaxseed and walnuts, have been linked to improved endothelial function and reduced blood pressure.

Plant-based diets are associated with lower blood pressure and better health outcomes, particularly for the cardiovascular system. The mechanisms of action are still being investigated, but key nutrients and compounds found in plant-based diets, such as potassium, vitamin C, (poly)phenols, and omega-3 fatty acids, are believed to play a role in reducing blood pressure.

Plant-based diets are associated with lower blood pressure and better health outcomes

Plant-based diets and blood pressure

The majority of intervention studies demonstrate that plant-based diets result in lower blood pressure readings when compared to diets that are based on animal products. A meta-analysis of 32 cross-sectional studies, including more than twenty thousand individuals, indicated that a lower mean blood pressure was related to the intake of vegetarian diets compared to omnivorous ones.

Plant-based diets and health outcomesPlant-based diets are associated with better health outcomes, especially for the cardiovascular system. A shift to a more plant-based diet would save lives and a tremendous amount of money in healthcare spending. The study notes that a diet that limited consumption of animal products would lead to a 14% reduction in strokes, a 9% reduction in heart attacks, and a 7% reduction in overall mortality from cardiovascular diseases.

Plant-based diets and the environment

The study authors also cite the ecological benefits of shifting toward a plant-based diet. They point out that livestock farming accounts for 80% of land use and that it takes 43,000 liters of water to produce 1 kilogram (kg) of beef. By contrast, it takes only 1,000 liters of water to produce 1 kg of grain.

Plant-based diets can lower blood pressure even with limited meat and dairy

Plant-based diets are associated with lower blood pressure and better health outcomes, especially for the cardiovascular system, when compared to animal-based diets. This is true even when the plant-based diet includes limited meat and dairy.

The DASH diet, which encourages eating more fruits, vegetables, and whole grains while limiting the intake of sweets, saturated fat, and sodium, was the most effective at lowering blood pressure. The next two best diets for blood pressure were a vegetarian diet that included dairy and eggs, and the Nordic diet.

The positive effects of plant-based diets on blood pressure are due to the presence of many macro- and micronutrients that are plentiful in plants and the dishes prepared with them. These include vitamin C, potassium, and (poly)phenols.

Plant-based diets can lower blood pressure even if small amounts of meat and dairy are consumed

Plant-based diets are associated with lower blood pressure and better health outcomes, especially for the cardiovascular system, when compared to animal-based diets. This is true even when small amounts of meat and dairy are consumed.

A review of 41 studies involving 8,416 participants, in which the effects of seven different plant-based diets were studied in controlled clinical trials, showed that most of these diets lowered blood pressure. The DASH diet had the largest effect, reducing blood pressure by 5.53/3.79 mmHg compared to a control diet, and by 8.74/6.05 mmHg when compared to a 'usual' diet.

The review found that a blood pressure reduction of the scale caused by a higher consumption of plant-based diets, even with limited animal products, would result in a 14% reduction in strokes, a 9% reduction in heart attacks, and a 7% reduction in overall mortality.

The seven diets included in the review were:

• DASH diet
• Mediterranean diet
• Vegetarian diet
• Vegan diet
• Nordic diet
• High fibre diet
• High fruit and vegetable diet

Plant-based diets can lower blood pressure, especially when they include limited meat and dairy

Plant-based diets are associated with lower blood pressure and better health outcomes, especially when they include limited meat and dairy. The DASH diet, which encourages eating more fruits, vegetables, and whole grains while limiting the intake of sweets, saturated fat, and sodium, was the most effective at lowering both systolic and diastolic blood pressure. The Mediterranean diet, which encourages the frequent consumption of vegetables, fruits, whole grains, and olive oil, as well as moderate intake of legumes, nuts, fish, dairy, and eggs, and an extremely limited intake of red meat, was also found to be effective at lowering blood pressure. Other diets that were found to be effective at lowering blood pressure include the vegetarian diet, the Nordic diet, the high-fibre diet, and the high fruit and vegetable diet.

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