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Protein Sources and High Blood Pressure

Varied protein sources may reduce high blood pressure risk.

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Protein sources

A study in Hypertension associated eating a greater variety of protein sources in appropriate quantities with a lower risk of high blood pressure, a risk factor for heart disease. Among 12,177 adults in China, those who ate four or more types of protein each week had a 66% lower risk of developing high blood pressure over 6 years than those with less variety. From poultry to grains to legumes to red meat, there appears to be a level of consumption where the risk of hypertension is lower compared with when eating high amounts of just a few protein sources.

The researchers said eating a wider variety of animal and plant-based proteins through a varied, balanced diet may help ensure people get the appropriate quantities of different essential amino acids as well as other heart-benefiting nutrients. The approach may even benefit the gut microbiome. Omnivores rejoice!

See also: Whole Dairy Protein Versus Protein Powder

Matthew Kadey, MS, RD

Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.

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