According to new research, eating a wider variety of protein may reduce the risk of high blood pressure.

Your diet can have a significant impact on your overall health. When it comes to heart health, medical practitioners frequently promote diets (such as the Mediterranean diet) that emphasize vegetables, heart-healthy fats, and whole grains while limiting animal products and sodium. However, a new study looked at how protein, a lesser-known food, can affect our heart health.

According to research published in the journal Hypertension, persons who eat a diet rich in protein sources had a lower chance of acquiring high blood pressure. Researchers looked at information from approximately 12,200 people who took part in at least two of the seven rounds of the China Health and Nutrition Survey. For three days, participants self-reported their diets as well as the sorts of food they kept in their houses. The initial replies served as a baseline, with the final batch of questionnaires serving as a follow-up.

Participants were graded on how many of each of the eight protein sources they consumed. Whole grains, refined grains, processed red meat, unprocessed red meat, chicken, fish, eggs, and legumes were among the protein sources. Participants were awarded one point for each source consumed.

Researchers followed up with participants after an average of six years to see if they had developed new-onset hypertension after the original survey. According to the study, new-onset hypertension was defined as a systolic blood pressure greater than or equal to 140 mm Hg and a diastolic blood pressure greater than or equal to 90 mm Hg, or if a medical professional diagnosed or started treating a participant with high blood pressure.

During the follow-ups, more than 35% of the subjects developed early-onset hypertension, according to the researchers. When compared to those who ate two or fewer protein sources per week, those who ate four or more protein sources per week had a 66% lower risk of having high blood pressure.

"Nutrition could be an easily available and effective way to combat hypertension." Protein is one of the three essential macronutrients, along with fat and carbohydrates, according to research author Xianhui Qin, M.D., of the National Clinical Research Center for Kidney Disease at Nanfang Hospital at Southern Medical University in Guangzhou, China.

Is there a link between protein consumption and blood pressure?

But what is it about protein in particular that may assist control blood pressure? Alice H. Lichtenstein, D. Sc., professor of nutrition science and policy at Tufts University and director and senior scientist of the cardiovascular nutrition laboratory, says she had never heard of any link between protein and high blood pressure before, but the study's findings changed her mind.

"The heart health message is that eating a well-balanced diet that includes proteins from a variety of sources rather than relying on a single source of dietary protein may assist to prevent the development of high blood pressure," Dr. Qin said in a press statement.

According to Keri Gans, M.S., R.D.N., C.D.N., nutrition consultant and author of The Small Change Diet, while the evidence indicates to the macronutrient, there are many other nutrients inside those foods that could possibly be contributing. She points out that legumes and fish, for example, both contain fiber and omega-3 fatty acids, which may have an impact on blood pressure levels.

Other protein sources, such as dairy products, nuts, and seeds, give a significant quantity of protein as well, according to Gans, but were not included in this study. This, according to Lichtenstein, could be due to the fact that the sample size chosen has a different diet than many Western societies.

What factors are known to contribute to high blood pressure?

Eating too many processed foods and drinking too much alcohol are two common reasons of high blood pressure. Your blood pressure may be influenced by your family history or any medications you are taking.

Aside from blood pressure drugs, there are natural alternatives to lower blood pressure by making lifestyle changes. High blood pressure can be avoided by managing stress, sleeping seven to nine hours a night, and adding 150 minutes of physical activity to your week, according to Gans.

Lichtenstein advises limiting sodium intake to 2,300 mg per day and avoiding excessive alcohol consumption. Furthermore, consuming foods that lower blood pressure, such as leafy greens and avocados, or adhering to a heart-healthy, low-sodium diet, such as the DASH Diet, which is high in potassium, calcium, and magnesium, can be beneficial, according to Gans.

Nearly half of the population of the United States suffers from high blood pressure. According to the press release, hypertension is one of the primary causes of cardiovascular disease, and if left untreated, it can harm the circulatory system and heart health, leading to heart attacks, strokes, and other health problems. According to recent research, Americans' blood pressure has been rising, and it was much higher during the COVID-19 epidemic than it was prior to the pandemic.

According to Lichtenstein, you shouldn't change your daily eating habits just because of this one study if you want to enhance your heart health. "A single research is never used to establish guidance or policy," she explains. "While this data is intriguing, it is critical that the findings be reproduced before making protein variety recommendations to minimize the chance of developing hypertension."

While we wait for more research, the American Heart Association (AHA) recommends eating healthy protein sources such as plant-based sources with some seafood, low-fat or fat-free dairy products, and lean and unprocessed meat and chicken in their updated dietary guidelines. They recommend eating one to two servings of protein every day, which is around 5.5 ounces.