Getting Protein From a Wide Variety of Sources May Lower Risk of High Blood Pressure

 

Getting protein from a wide variety of sources may help adults lower their risk of developing high blood pressure, according to new research. The findings suggest even further that proper nutrition—specifically consuming a balanced, varied diet—can help support cardiovascular health.

The study, published recently in Hypertension, a journal from the American Heart Association (AHA), found that people who consumed a high variety of protein—from at least four or more different animal, plant or seafood sources—had a 66% lower risk of developing hypertension (high blood pressure), as compared to people who ate fewer types of protein.

"The heart health message is that consuming a balanced diet with proteins from various different sources, rather than focusing on a single source of dietary protein, may help to prevent the development of high blood pressure," study author Xianhui Qin, said.

Researchers analyzed data from more than 12,000 participants who took at least two out of seven surveys in the China Health and Nutrition Survey project. Participants self-reported three consecutive days of meals, along with a household food inventory during each survey.

Importantly, the results only applied to participants who ate an "appropriate level" of protein; the positive effects were no longer observed once certain foods were eaten in larger quantities, notably red meat, poultry and whole grains. People who ate the least amount of total protein were also at a greater risk of developing hypertension. 

Each protein source has unique nutrients that can offer heart-health benefits. "Legumes are high in potassium, which helps reduce the tension in the arteries, allowing for better blood flow," said Michelle Routhenstein, a cardiology dietitian and certified diabetes educator. "And fish is a good source of selenium, which helps reduce inflammation and oxidative stress in the body, two contributors to heart disease and high blood pressure."

Fish—specifically fish oils—also relaxes blood vessels and improves insulin sensitivity, both of which reduce hypertension risk.

In 2021, the AHA set new dietary guidelines to improve cardiovascular health. One suggestion—among getting adequate physical activity and minimizing added sugars and salts—is to include sources of lean or high-fiber protein. Plant proteins, fish or seafood, low-fat or non-fat dairy, and lean meats (while limiting red or processed meats) are all good options, the association said. 

The AHA recommends eating one to two servings—or a total of 5.5 ounces—of protein each day. 

Having hypertension puts you at an increased risk of developing other conditions like heart disease and stroke. And while adding new protein sources to your diet can reduce your risk of hypertension, it is not the only way to do so: Other dietary choices and lifestyle modifications have been shown to help keep a hypertension diagnosis at bay. 

The following are ways to reduce your risk of hypertension, according to the AHA: 

• Maintain a healthy weight
• Be physically active
• Don't smoke cigarettes
• Limit alcohol (one drink per day for women; two drinks per day for men)
• Eat a heart healthy diet (which includes vegetables, fruits, whole grains, low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils, and nuts)
• Limit sodium, sweets, saturated fats, sugar-sweetened beverages and red meats.