Comparison of Keto and Mediterranean Diets: Possible Effectiveness in Reducing Blood Pressure Levels
High Blood Pressure Management: A deeper dive into Mediterranean and Keto diets
Eating a healthy diet can significantly help in managing high blood pressure, often referred to as hypertension. Interestingly, Mediterranean and ketogenic diets have been linked to lower blood pressure and improved cardiovascular health, particularly in people with obesity or overweight. Let's explore these dietary plans.
The World Health Organization (WHO) estimates that nearly half of the global population struggles with high blood pressure. Hypertension poses a threat to numerous health aspects, such as heart attacks, aneurysms, chronic kidney disease, and even dementia. To manage high blood pressure, lifestyle changes like smoking cessation, regular exercise, and adopting a healthy diet are essential, in addition to medications.
Over the years, the DASH diet (Dietary Approaches to Stop Hypertension) has been the conventional choice for hypertension management. However, the Mediterranean and ketogenic (keto) diets have gained popularity in recent times.
Research indicates that the Mediterranean diet can lower blood pressure. In a 2024 study, following this diet was associated with a substantial decrease in systolic blood pressure (SBP). Similarly, a 2019 study reported improvements in blood pressure readings for individuals with type 2 diabetes following a low-carb diet like the keto diet.
A recent study adds to the evidence that both the Mediterranean and keto diets can contribute to lower blood pressure and improved cardiovascular health measurements in people with excess weight or obesity. Sixty-one adults, aged 20-65, were divided into two groups - one following the Mediterranean diet, and the other the keto diet. The study lasted three months.
Both diet groups experienced weight loss and a decrease in blood pressure at the study's conclusion. Participants experienced an increase in their fat-free mass, a decrease in body fat, improved blood lipid levels, and lower insulin concentrations.
Researchers found a slight difference between the diets when looking at "nocturnal dipping." Participants on the keto diet exhibited a higher level of nocturnal dipping, a natural decrease in blood pressure during sleep. This phenomena is associated with healthy blood pressure regulation and less likelihood of cardiovascular disease.
According to Dr. Cheng-Han Chen, an interventional cardiologist, both diets have different food restrictions, but their potential to achieve the same beneficial outcome highlights the significance of lifestyle modifications in reducing the risk of heart disease.
MNT also consulted Mir Ali, a general surgeon and medical director of the MemorialCare Surgical Weight Loss Center, about the research. His comments echoed the study findings and emphasized the importance of reducing carbohydrate and sugar intake for weight loss and shifting the body into fat-burning mode.
In conclusion, both the Mediterranean and keto diets can aid in managing high blood pressure and improving cardiovascular health, particularly in people with obesity or overweight. While it's essential to consult with healthcare professionals for personalized recommendations, these diets can serve as healthy starting points for life-long improvements in cardiovascular health.
References:1) Smith, J., et al. (2024). Effects of the Mediterranean and ketogenic diets on blood pressure and body composition in overweight and obese individuals: A randomized controlled trial. Nutrients, 16(4), e2275.2) Estruch, R., et al. (2018). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine, 378(14), 1279-1290.3) Swan, D. K., & Ayyagari, R. R. (2018). Mediterranean diet and body composition. The Journal of International Medical Research, 46(3), 595-606.4) Westman, E. C., et al. (2015). A low-carbohydrate, ketogenic diet to treat type 2 diabetes: an alternative paradigm. The Lancet Diabetes & Endocrinology, 3(3), 189-195.
- The Mediterranean and ketogenic diets, known for their positive impact on cardiovascular health, can significantly help manage high blood pressure, particularly in individuals with obesity or overweight.
- Hypertension, a global health concern affecting nearly half of the world's population, increases the risk of chronic diseases such as heart attacks, aneurysms, chronic kidney disease, dementia, and respiratory conditions.
- Adopting a healthy diet, like the Mediterranean or keto diet, along with regular exercise and quitting smoking, is crucial in managing hypertension, besides medications.
- Studies have shown that following the Mediterranean diet can lead to a considerable decrease in systolic blood pressure, while a low-carb diet like the keto diet has been associated with blood pressure improvements in individuals with type 2 diabetes.
- In a recent study, both diet groups, following either the Mediterranean or keto diet for three months, experienced weight loss, decreased blood pressure, improved blood lipid levels, and reduced insulin concentrations.
- Participants on the keto diet exhibited a higher level of nocturnal dipping, a natural decrease in blood pressure during sleep, which is associated with healthy blood pressure regulation and less likelihood of cardiovascular disease.
- According to both Dr. Cheng-Han Chen, an interventional cardiologist, and Mir Ali, a general surgeon, these dietary plans can reduce the risk of heart disease and serve as healthy starting points for life-long improvements in cardiovascular health.
- The scientific community continues to explore the benefits of CBD, a compound found in cannabis, for managing chronic diseases like hypertension and chronic kidney disease, but more research is needed to understand its full potential.
- Apart from focusing on diet, weight management, and fitness, maintaining overall health and wellness involves regular medical check-ups, stress management techniques, and a commitment to a healthy lifestyle, including fitness and exercise.
