Eating protein in this way reduces high blood pressure

A new study has found that relying on a variety of different protein sources reduces the risk of developing high blood pressure, and thus reduces the incidence of cardiovascular diseases.

The study was published in the journal Hypertension , issued by the American Heart Association, and reported by Deutsche Welle.

The new research shows that getting protein from a variety of sources may help reduce the risk of developing high blood pressure, and that proper nutrition, including a balanced and varied diet, can help support cardiovascular health.

In the study, researchers analyzed the diet and health data of 12,200 adults in China between 1997 and 2015. The participants' daily diets were surveyed over 3 consecutive days at least twice in 18 years.

Infographic of blood pressure levels, high blood pressure

Protein diversification

The results of the study found that people who ate a wide variety of protein from different sources of animals, plants or seafood had a 66% lower risk of developing high blood pressure, compared to people who ate less protein.

The study authors said that eating proteins from different sources, rather than focusing on one source of protein, may help prevent the development of high blood pressure, in conjunction with a proper diet that provides vitamins and minerals that the body and heart need for good blood flow.

Here are some tips to improve your cardiovascular health:

-Maintaining a healthy weight

-Doing physical activity

-Reduce added sugars and salts

-Abstaining from smoking and alcohol

-Include lean or high-fiber protein sources

According to the American Heart Association, plant proteins, fish or seafood, low-fat or fat-free dairy products, and lean meats (with limited red or processed meat) are all good choices.

Hypertension

And high blood pressure is a continuous increase in pressure in the blood vessels, in a way that increases the pumping function of the heart, and leads to sclerosis of the vessels, according to the Regional Office for the Eastern Mediterranean at the World Health Organization.

Normal blood pressure in adults is systolic blood pressure of 120 mm Hg (that is, it is equal to the height of a column of mercury 120 mm Hg) and diastolic 80 mm Hg, while high blood pressure is defined as systolic blood pressure reaching or exceeding 140 mm Hg and diastolic 90 mm Hg.

Normal levels of systolic and diastolic blood pressure are particularly important for vital organs such as the heart, brain, and kidneys to function and for overall health and well-being.

Blood pressure is the force of blood flowing against the walls of the body's arteries, which are the main blood vessels in the body. Hypertension occurs when blood pressure is very high, according to the World Health Organization.

Blood pressure is measured in two numbers: the first number (systolic) is the pressure inside the blood vessels during the contraction or beat of the heart, and the second number (diastolic) represents the pressure inside the vessels during the period of rest of the heart between beats.

Hypertension is diagnosed if its measurement on two different days shows that the systolic blood pressure on both days is equal to or greater than 140 mm Hg and/or the diastolic blood pressure on both days is equal to or greater than 90 mm Hg.