A single alteration can reduce blood pressure and enhance heart and renal health.
New Research Highlights Power of Fruits and Vegetables in Managing High Blood Pressure and Improving Kidney Function
A recent study led by researchers at The University of Texas reveals a simple yet effective solution to manage high blood pressure, promote kidney health, and reduce the risk of heart disease—all at once. The key lies in adding more fruits and vegetables to your diet.
Initially, the researchers found that an acidic diet puts strain on the kidneys. They discovered that reversing this diet and promoting a more balanced alkaline environment could support kidney health. To test their theory, they conducted a five-year randomized control trial involving 153 patients with hypertension, dividing the cohort into three groups:
- Participants who added 2-4 cups of base-producing fruits and vegetables to their usual daily food intake.
- Participants prescribed NaHCO3 (sodium bicarbonate, a common acid-reducing agent) tablets in two daily doses.
- Participants receiving standard medical care from primary care clinicians.
The results showed that both fruits and vegetables and NaHCO3 improved kidney health, but only fruits and vegetables, and not NaHCO3, reduced blood pressure and improved markers of cardiovascular disease risk. The researchers concluded that due to these multiple benefits, fruits and vegetables should be the foundation of treatment for patients with hypertension, as they achieve all three goals with fewer medications and additional nutritional support.
This finding challenges the common practice of treating high blood pressure primarily with drugs and subsequently adding diet strategies, if necessary. Instead, it suggests that treatment should begin with fruits and vegetables, followed by medication as needed. Fruits and vegetables provide essential nutrients for healthy blood pressure management, such as pterostilbene.
To alkalize your diet, limit acidic foods like meats, highly processed foods, dairy, processed meats and starchy foods, coffee, alcohol, and carbonated drinks. Instead, consider adding more fresh fruits and vegetables, especially non-starchy vegetables like leafy greens, broccoli, cabbage, and carrots; nuts and seeds; legumes; wild rice, oats, and quinoa. Drinking alkaline water, either purchased at a health store or obtained using an alkaline water pitcher, can also help. Adding a little fresh lemon juice to plain water can also be beneficial, as it has an alkalizing effect after processing by the body.
Opt for organic produce whenever possible, as chemicals commonly used in commercial farming can promote acidity. Incorporating more plant-based proteins into your diet is also advisable, as they help maintain a naturally alkaline state in the body.
In summary, a diet rich in fruits and vegetables can have a significant impact on blood pressure, kidney function, and heart health. By focusing on potassium-rich options and whole grains, you can make a marked improvement in your overall well-being.
- The study, led by researchers at The University of Texas, suggests that patients with hypertension should prioritize a diet rich in fruits and vegetables for managing high blood pressure and promoting heart health.
- A well-balanced diet with more fruits and vegetables like leafy greens and non-starchy vegetables can help create a more alkaline environment in the body, reducing the risk of kidney disease.
- To further support heart health, consider a health-and-wellness lifestyle that includes regular fitness-and-exercise, mental-health management, and a nutritious diet with an emphasis on potassium-rich options and whole grains, perhaps supplemented with CBD, a compound known for its potential to promote wellness.
- To support kidney health, it's advisable to limit acidic foods like meats, processed foods, dairy, and carbonated drinks, opting instead for alkalizing options such as fresh fruits and vegetables, nuts, seeds, and organic produce.
