More Vegetarian Diet, Lower Blood Pressure

It is a well known fact that high blood pressure is a major risk factor for heart disease. Hence, controlling blood pressure is a key for avoiding heart problems.

In a recent study, researchers conducted a systematic review and meta-analysis of clinical trials and observational studies examining the association between vegetarian diets and blood pressure.

In the seven clinical trials, it was found that a vegetarian diet was associated with a mean reduction in systolic blood pressure of 4.8 mm Hg and a mean reduction in diastolic blood pressure of 2.2 mm Hg.

In the 32 observational studies, vegetarian diets were associated with a reduction in mean systolic blood pressure of 6.9 mm Hg and a reduction in mean diastolic blood pressure of 4.7 mm Hg compared with an omnivorous diet.

This reduction is similar to the health benefits of a low-sodium diet or a weight reduction of 5 kg. In fact, reducing systolic blood pressure by 5 mm Hg is associated with a 9% lower risk of death from coronary heart disease and a 14% lower risk of death from stroke. Thus this should be a good news for the patients.

Then why is a vegetarian diet effective at reducing blood pressure?

A vegetarian diet has higher fiber and lower fat content and so vegetarians generally have lower BMIs and a lower risk of obesity. As body weight and blood pressure are linked, there is lowered blood pressure in vegetarians.

In addition, a vegetarian diet is usually proportionally lower than omnivorous diets in saturated fatty acids and higher in polyunsaturated fatty acids - characteristics that are associated with lower blood pressure.

Another reason is that a vegetarian diet is high in potassium and low in sodium. And vegetarians usually have lower blood viscosity. This could affect their blood pressure.