For every extra protein you eat, your risk of high blood pressure drops by 26%! But the key is to eat like this…

This article was reviewed by Pa Li Ze, chief physician of nutrition, member of the Science Popularization Committee of the Chinese Nutrition Society

Protein is one of the three most important energy nutrients for the human body besides fat and carbohydrates. 10-15% of the energy required by the human body comes from protein. In addition, it is one of the indispensable physiological basic reserves for maintaining good immunity, and it is also an essential "raw material" for cell renewal and repair...

Protein is very important, and in our daily life we ​​often emphasize more on the amount of protein intake, which should be supplemented at 0.8g/kg of body weight, but in fact we should also pay attention to the "quality" - the nutritional value of protein contained in food is different. Studies have found that protein intake from different food sources is related to a reduced risk of hypertension.

The more diverse your protein intake,

The lower the risk of hypertension

A research team from Southern Medical University published a paper in the authoritative journal Hypertension, stating that protein intake is very heterogeneous, and protein from different foods may have different effects on blood pressure.

The researchers created a "diversity score" based on eight foods that are the main sources of dietary protein for Chinese adults. These eight foods are: whole grains, refined grains, processed red meat, unprocessed red meat, poultry, fish, eggs and beans.

The results showed that the relationship between protein from different sources and new-onset hypertension was different. Some were "U" type, some were "J" type, some were "L" type, and some were reverse "L" type.

But in general, the more protein sources you consume, the lower the risk of high blood pressure. For every additional food source of protein consumed, the risk of high blood pressure is reduced by 26%. In addition, compared with people who consume less than 2 sources of protein per day, participants who eat 4 or more sources of protein have a 66% lower risk of high blood pressure!

Correctly grasp the intake of different foods

Each protein source has unique nutrients that can provide cardiovascular health benefits, but each protein has its own appropriate intake, and the more is not necessarily better.

Both whole grains and refined grains are staple foods that need to be consumed daily. They provide energy for the human body and are indispensable. However, their intake is very particular about the amount:

①The study found that protein intake from refined grains is associated with the risk of hypertension in an inverted L-shaped manner, which means you should eat less.

②The intake of protein from whole grains is U-shapedly correlated with the risk of hypertension, which means that it should not be too much or too little, but should be kept in moderation.

The average adult should consume 50 to 150 grams of whole grains per day, such as millet, oats, buckwheat or sorghum and corn.

Compared with refined grains, whole grains contain more dietary fiber, fat, vitamins, minerals, polyphenols and other plant active substances, which are more beneficial to human health. Appropriately increasing the intake of whole grains is conducive to controlling weight and reducing the risk of diet-related chronic diseases such as obesity, cardiovascular disease, type 2 diabetes and tumors.

So relatively speaking, there are more choices for daily staple foods.

Unprocessed and processed red meat and poultry

①Processed meat: Avoid it if you can

Processed meat products such as ham, sausage, and bacon contain a certain amount of nitrite, and may also contain preservatives and color enhancers, which will increase the burden on the liver and kidneys. Eating too much for a long time may also cause cancer. So in general, it is best not to eat processed meat if you can.

② Unprocessed red meat: Eat in moderation

Red meat is an important source of protein, iron, zinc and vitamin B12 needed by the human body. In a sense, it is indispensable to the human body.

Moreover, after a comprehensive analysis of 24 clinical studies on the relationship between dietary habits and heart disease risk in patients with cardiovascular disease, researchers at Purdue University in the United States found that eating 85 grams of red meat three times a week would not worsen test results such as blood pressure, total cholesterol, bad cholesterol and triglyceride levels.

Protein intake from red meat also shows a U-shaped correlation with the risk of hypertension, so you need to eat it, but the key is to control the amount.

③ Adjust the proportion of red meat and poultry

Poultry meat such as chicken and duck has relatively higher protein content and lower fat content, which is more conducive to maintaining body shape and protecting cardiovascular health. In addition, the white meat is more delicate and easier to digest.

Summary: A total daily intake of 40-75g of red meat and poultry is healthy. It is recommended to alternate between red meat and poultry, with a higher proportion of white meat, especially at night when eating less red meat that is difficult to digest.

Fish

Protein intake from fish meat is associated with the risk of hypertension in an inverted J-shaped manner, which means that increasing the intake of fish meat in the diet can help reduce high blood pressure.

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Fish is a typical high-protein, low-fat food. It also contains a variety of trace elements and is better than poultry and livestock meat.

Fish protein is rich in omega-3 and taurine, both of which are sulfur-containing amino acids that can affect the regulation of blood pressure. In addition, the selenium in it helps reduce inflammation and oxidative stress in the body, which are two factors that lead to heart disease and high blood pressure.

Therefore, patients with simple hypertension can eat 280-525g of fish per week and steam it.

Beans

The protein intake from beans and legumes is associated with the risk of hypertension in an L-shaped manner, which means that it is an indispensable part of the diet of patients with hypertension.

Beans are rich in fiber and potassium, which help regulate blood pressure; beans are rich in isoflavones which can promote the dilation of blood vessels, accelerate blood circulation, and help control blood pressure.

In addition, a study conducted by the Fuwai Hospital of the Chinese Academy of Medical Sciences showed that eating at least 125 grams of soy products on average per day can help lower blood pressure and prevent hypertension. The researchers found that compared with those who consumed <125 grams of soy products per day, those who consumed ≥125 grams of soy products had a 27% lower risk of developing hypertension.

Recommendation: People with high blood pressure can eat 25-35g of soybeans, or at least 125g of soy products every day.

egg

Many people believe that eggs, especially egg yolks, have a high cholesterol content, which is bad for cardiovascular health. If they have high blood pressure or high blood lipid problems, they are afraid to eat eggs. In fact, this is unnecessary.

The lipid components in egg yolks are partly fat-soluble vitamins, partly healthy unsaturated fatty acids such as DHA, and partly lecithin which has a nerve-nourishing effect, so eating it in moderation is good for cardiovascular health.

It is recommended that hypertensive patients without dyslipidemia eat one boiled egg or steamed egg every day.

Source: I am a great doctor official account

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