To some people, it sounds absurd: Noshing on high-protein cuts of beef, chicken, and veal as a way to lose weight. However, doing so now isn’t just a great way to get a slimmer waistline, according to a new Boston University Study. Now it could actually reduce your risk of high blood pressure–a risk factor that could increase the likelihood of developing heart disease.
The evidence, now published in the American Journal of Hypertension, shows that people who consumed around 102 grams of protein per day–from both animal and plant sources–were 40 percent less likely to develop high blood pressure. Those who ate the least amount of protein faced an increased risk, however.
If you haven’t upped your protein intake already, now’s the time to start.
“It may be that people who eat more protein have healthier diets in general,” says Justin Buendia, author of the study. “With higher protein consumption, you may eat less of other high-calorie foods. You may feel full sooner, and that would lead to lower weight, which would lead to beneficial metabolic outcomes, such as lower blood pressure.”
In previous studies, researchers found that eating more protein lowered blood pressure–but until now, these were only short-term studies. This study provided one of the first opportunities for researchers to see how it affected people over the long term.
To do so, they followed a group of men and women who did not have high blood pressure, keeping tabs on their health for over 11 years. During this time, they also tracked their dietary intake, including how much protein they consumed. While diets varied, some people adhered to a high protein intake–which, in this instance, averaged out at 102 grams of protein per day.
Luckily, eating more protein benefited their heart. According to researchers, those who ate the highest amounts of protein had the lowest amounts of blood pressure in the group. They were also estimated to have a 40 percent lower risk of developing high blood pressure.
“Higher protein intakes were associated with lower mean SBP [systolic blood pressure] and DBP [diastolic blood pressure],” say researchers. “Both animal and plant proteins lowered BP [blood pressure] and led to statistically significant reductions in HBP [high blood pressure] risk.”
In addition, researchers found that those who ate a high protein diet and ate more fiber decreased their risk–by up to 59 percent.
“Although the reason is unclear, there is evidence that fiber reduces the risk of insulin resistance and enhances blood-vessel function, leading to lower blood pressure,” says Buendia.
What You Should Do
To lower your risk of blood pressure by as much as 59 percent, increasing your fiber and protein intake in your diet could help, say health experts. Your best bet? Try the Paleo diet–a diet naturally rich in fiber and protein.
Readers: How much protein do you eat?
Sources:
Study: High-Protein, High-Fiber Diet Reduces High Blood Pressure By 59% – NLM.NIH.gov
Eating a High Protein Diet is Linked to Lower Blood Pressure – Yahoo.com
About The Author: Zero to Hero Fitness
Our mission at Zero to Hero Fitness is to help you to finally lose the weight and keep it off, strengthen your body and mind, and experience naturally high levels of energy throughout the day. We believe everyone, regardless of your past or current struggles with your health or fitness, can greatly improve on your existing condition and live life in your best body possible.