You don’t have to follow a vegetarian diet to lower blood pressure; however, there is solid evidence consuming more vegetable protein will lower blood pressure.
A recent study compared dietary intake of the vegetable protein glutamic acid and blood pressure. The diet study showed a higher intake of glutamic acid linked to a 1.5 to 3 mm Hg decrease in systolic blood pressure (top number) and 1.0 to 1.6 mm Hg decrease in diastolic blood pressure (bottom number). Now, I know this slight decrease may seem like nothing, but according to researcher Dr. Jeremiah Stamler, a small reduction can cut stroke and heart disease deaths by 4 percent.
This doesn’t mean running out and buying glutamic acid supplements will lower your blood pressure. Fortunately, glutamic acid is a common protein and not difficult to include as a regular part of your diet. Good vegetarian protein sources include:
- Beans (soybeans, kidney, black, navy beans, etc.) (3/4 cup – 11 grams protein)
- Lentils ( 3/4 cup = 13 grams protein)
- Tofu, tempeh and other soy protein products (150 grams or 1/3 brick firm tofu – 21 grams protein)
- Vegetarian meat substitutes like burgers and deli slices (1 soy patty – 18 grams protein)
- Vegetable patty (18 grams protein)
- Peanut butter and other nut butters (2 Tbsp. – 7 grams protein)
- Nuts and seeds (¼ cup - 8 grams protein)
- Hummus (1/2 cup - 8 grams protein)
Use this latest research as added incentive to eat more vegetable protein sources everyday. This is another study that supports the DASH diet to effectively lowering blood pressure. The DASH diet is rich in fruits, vegetables, and low fat dairy. Here is a link where you can learn more about the DASH diet – Use the DASH Diet to See Results in Just 2 Weeks.
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Published On: September 30, 2009