Diet Comparison: Keto and Mediterranean Diets Potential for Lowering Blood Pressure
High blood pressure, a condition that affects millions worldwide, can be effectively managed through various lifestyle changes, among which diet plays a crucial role. The Mediterranean and ketogenic diets have been recognized as promising options for lowering blood pressure.
A recent study offers further substantiation of the positive impacts of these diets on cardiovascular health. The research, published in the journal Nutrients, focuses on individuals with obesity or overweight and provides evidence for the beneficial effects of both the Mediterranean and keto diets in lowering blood pressure and improving overall cardiovascular health measurements.
Hypertension, or high blood pressure, is a widespread medical condition characterized by a high force exerted on the arteries when blood flows through them. Left unchecked, it can lead to a host of health issues, including heart disease, stroke, kidney disease, and even dementia.
Alongside medications, lifestyle modifications can help manage high blood pressure effectively. These modifications include abstaining from smoking, exercising regularly, limiting alcohol consumption, and adhering to a healthy diet.
While the DASH (Dietary Approaches to Stop Hypertension) diet has traditionally been the preferred choice for managing hypertension, the Mediterranean and keto diets have gained popularity in recent years. Previous studies have shown that adherence to the Mediterranean diet can lead to a reduction in blood pressure, while following a low-carbohydrate diet like the keto diet can improve blood pressure readings in individuals with type 2 diabetes.
In this new study, researchers recruited 26 adults with obesity or overweight, high blood pressure, and moderate cardiovascular risk scores. Participants were randomly assigned to either the Mediterranean diet or the keto diet for a duration of three months. The results indicated that both groups experienced a decrease in blood pressure and weight loss after the study period.
Furthermore, both groups showed an increase in fat-free mass (the total mass of the body excluding fat), a decrease in body fat, improved blood lipid levels, and lower insulin concentrations. One notable difference emerged in the aspect of "nocturnal dipping." Participants following the keto diet had a higher level of nocturnal dipping than those on the Mediterranean diet.
Nocturnal dipping refers to the natural decrease in blood pressure that occurs during sleep. It is a measure of healthy blood pressure regulation, and abnormal patterns have been linked to increased risk for heart disease. A dip of 10-20% in blood pressure while sleeping is considered normal. Past research suggests that failing to experience nocturnal dipping or exhibiting reverse dipping can increase the risk for cardiovascular disease.
When commenting on the findings, Dr. Chen, a board-certified interventional cardiologist, stated that while the Mediterranean and keto diets have distinct food restrictions, the study suggests that there may be different dietary techniques that can achieve the same beneficial outcomes, depending on an individual's preferences.
Metabolic syndrome, a significant risk factor for cardiovascular disease, includes high blood pressure, abdominal obesity, high blood sugar, and disordered lipids. Lifestyle modifications, such as diet improvements, will be essential in controlling the burden of heart disease in society.
Dr. Ali, a bariatric surgeon, reiterated the importance of reducing carbohydrate and sugar intake for weight loss and better health. He noted that the findings align with his recommendations for patients and that expanding the study to a larger patient base or population could refine the findings further.
In light of the growing issue of obesity in the United States and other westernized countries, finding diets that promote weight loss and improved cardiovascular health is crucial. Meeting with a registered dietitian nutritionist can provide valuable guidance in determining the best dietary approach for an individual, taking into account their unique needs, current health condition, preferences, goals, and lifestyle.
By focusing on increasing nutrient-rich foods like healthy fats, non-starchy vegetables, herbs, proteins, high fiber foods, and green, black, white, or herbal teas, individuals can work towards a healthier rhythm that addresses their specific dietary requirements. It is essential to consider the sustainability of a dietary pattern and choose one that can become a lifestyle rather than a temporary fix.
- The Mediterranean and ketogenic diets, recognized for their potential to lower blood pressure, have received further support from a study published in the journal Nutrients.
- Hypertension, a widespread medical condition characterized by high force in the arteries, can lead to various chronic diseases like heart disease, stroke, and dementia if left unchecked.
- Managing hypertension effectively involves lifestyle modifications, such as maintaining a healthy diet, regular exercise, abstaining from smoking, and limiting alcohol consumption.
- The Mediterranean and keto diets, though distinct in food restrictions, can achieve similar beneficial outcomes for lowering blood pressure and improving cardiovascular health, according to a study involving individuals with obesity or overweight and high blood pressure.
- A key finding from the study showed that both diet groups experienced a decrease in blood pressure and weight loss, as well as an increase in fat-free mass, decrease in body fat, improved blood lipid levels, and lower insulin concentrations.
- Nocturnal dipping, or the natural decrease in blood pressure during sleep, was found to be higher in participants following the keto diet, which may indicate improved blood pressure regulation and a lower risk for heart disease.
- Preparing nutrient-rich foods like non-starchy vegetables, healthy fats, herbs, proteins, high fiber foods, and green, black, white, or herbal teas can help individuals establish a healthier dietary rhythm suitable for their unique needs and lifestyle.
- Collaborating with a registered dietitian nutritionist can offer valuable advice for determining the ideal dietary approach, considering factors such as health condition, preferences, goals, and lifestyle, for effective weight management and improved cardiovascular health.
