New research shows that a varied, balanced diet can support heart health. In addition to eating a variety of protein foods from different sources, there are many other smart living habits that also help prevent high blood pressure.
Protein (protein) is one of the very important substances that make up the structure of cells, especially in building muscle for the body. The body’s immune system as well as the body’s immunity depends on the amount of protein, lack of protein, and the body’s immune response ability decreases.
1. Reduce your risk of high blood pressure with a varied, balanced diet
Ingesting protein from a variety of foods may help adults reduce their risk of developing high blood pressure, according to a new study published in the American Heart Association’s journal Hypertension. Research shows that people who eat a variety of proteins from at least four different foods in the animal protein, vegetable protein, and seafood groups have a 66% lower risk of developing high blood pressure, compared to those who eat less variety. Proper nutrition, especially a varied and balanced diet, contributes to heart health.
Study author Xinhua Qin said: “The heart health message is that a balanced diet with protein from a variety of food sources, rather than focusing on just one protein food source, can help prevent Nutrition is a simple, easy to implement and effective measure in preventing high blood pressure.”
This study is particularly important given that cardiovascular disease is the leading cause of death in the United States, and hypertension is one of the leading causes of cardiovascular disease.
And here’s some advice on how the amount of protein you eat affects your heart health, and how it’s helpful to have a variety of foods in your diet.
2. Diverse protein (protein) food sources for heart health
The diet contains 3 basic elements in macronutrients including fat and carbohydrates (starch), protein (protein) is one of the 3 most basic nutrients.
According to Dr. Qin, protein is a nutrient that helps build muscle and provides energy for the body along with important amino acids to support cell and muscle growth.
The researchers analyzed data from 12,000 people who participated in at least two of the seven surveys in the China Health and Nutrition Survey project. Participants reported meal-by-meal diets for three consecutive days, along with the food of their families in each survey.
From that information, participants were scored on dietary diversity to indicate how many foods out of eight protein sources: whole grains, refined grains, processed red meat, raw meat, poultry, fish, eggs and legumes.
After six years of follow-up, the researchers collected those who were ultimately at risk of developing high blood pressure, based on newly prescribed high blood pressure medications or a physician’s diagnosis.
Of these more than 12,000 people, 35% had just started to have a reading of early hypertension. The researchers found that people who ate 4 or more protein foods per week had a 66% lower risk of developing high blood pressure, compared with those who ate less variety (less than 2 protein foods).
Importantly, this study only applied to participants who ate a reasonable, moderate amount of protein. Less positive effects when eating certain foods in excess, too much per meal. Especially when each meal is too much red meat, poultry or whole grains are not good for blood pressure and heart. People who eat too little protein are also more likely to develop high blood pressure than people who eat well.
Each protein food source has its own nutritional value that benefits heart health. The potassium in beans and lentils helps to lower blood pressure in the arteries, Dr. Routhenstein said.
“Fish is rich in selenium, which reduces inflammation and prevents excessive oxidation in the body, two factors that contribute to heart disease and high blood pressure,” says Atlanta-based cardiologist Barry Silverman. .”
3. How to diversify protein foods in family meals
In 2021, the American Heart Association (AHA) released new dietary guidelines for improving heart health. A new piece of advice (in addition to being physically active, exercising, and reducing salt and sugar) also includes eating lean meats and high-fiber plant-based proteins. The AHA recommends eating 1-2 servings of protein (for a total of 156g per day).
There are a few simple steps you can take to include a variety of protein sources in your diet to reduce your risk of developing high blood pressure, says dietitian Elizabeth Shaw of California.
4. Suggested healthy protein menu for the whole week as follows:
Try going meat-free once a week
If meat and potatoes are a regular part of your meal, try one day a week without meat. Instead of eating too much meat, as usual, try a new dish with whole grains. For example, rice (for Westerners who rarely eat rice), corn, potatoes, black beans, red beans, white beans (such as red bean soup, black bean sticky rice of Asians, Latin American black bean rice, etc.)
The many different cultures around the world, rice can also be cooked from many different grains such as quinoa, and brown rice, with different processing methods. For example, the cooking methods of Japanese, Korean, Indian, Middle Eastern, Cuban, Latin American, Spanish, Italian people are different.
For those who like to eat red meat, you can reduce it by eating tofu on 1 day of the week to add another source of protein in your diet, making the nutrition more balanced and varied.
Prepare food ingredients in advance
Many types of meat can be stored in the freezer compartment. If you are a busy person and do not have much time to go to the market every day, you can go to the market once a week. From fish, beef to chicken, when bought, they can be divided into medium servings for each meal and then put in the freezer.
Before each meal, you can defrost the meat and fish for proper processing. You should prepare a different protein each day, for example, fish for lunch, and chicken for dinner to diversify protein foods for family meals.
Incorporating vegetable protein in daily family meals
In addition to animal protein, in each family meal, there are also vegetable
proteins such as tofu and beans. For example, with beef stir-fry with green beans, you add both proteins for a more varied and delicious meal. In this way, you also reduce the amount of saturated fat in your body.
In the meal, in addition to savory dishes, corn and potatoes can be added. You can eat changes like black bean rice. Black bean sticky rice with green beans is a way to add another protein to your menu.
Start your breakfast with Pressure protein-rich foods to give you energy for the day
Starting your day with a variety of proteins can help you achieve your protein diversity goal.
You can start breakfast with eggs with a few slices of smoked salmon, stewed black beans, shrimp. And even a few slices of chicken breast to help the body full of energy. Alternatively, add a slice of toasted whole-grain bread for an extra source of protein.
Try a new protein dish
Many of us eat out of habit. We follow the habit of eating only 1-2 types of protein without paying attention. To diversify your food sources, try cooking new foods, trying new foods.
For someone who only eats chicken every day, change the menu by eating 3 chicken meals a week. Adding eggs, beans (soybeans, green beans, black beans. Red beans, white beans), and other ingredients. other foods for the weekday meals. Such as beef, fish, shrimp, tofu, milk, etc. Sometimes you can also eat oysters, snails, seafood, field crabs, Dungeness crabs, etc.
5. Healthy lifestyle reduces the risk of high blood pressure
High blood pressure can lead to many dangerous complications such as heart disease or stroke. In addition to proper nutrition. The American Heart Association also offers the following tips to help you maintain. Healthy blood pressure and reduce your risk of developing high blood pressure:
- Maintain a healthy weight.
- Exercise, active lifestyle, stay active.
- No smoking. If you smoke, quit.
- Limit alcohol and alcoholic beverages.
- Maintain a heart-healthy diet including vegetables. Fruits, whole grains such as rice, brown rice, corn. Potatoes, milk and low-fat dairy products such as yogurt. Cheese, poultry, legumes, vegetable oils. And nuts (such as sunflower seeds, walnuts, almonds. Peanuts, chestnuts, pumpkin seeds, etc.).
- Limit salty foods, limit foods high in sugar, foods with saturated fat. Don’t eat too much red meat.
Heart health does not improve overnight. You should maintain a healthy lifestyle and follow these tips in your daily life. And gradually adjust your habits to benefit your body, blood pressure, and heart.