According to recent research, a diet high in vegetable proteins may help you lower blood pressure.
The recent study compared dietary intake of the vegetable protein glutamic acid and high blood pressure. The higher the intake of glutamic acid the greater the decrease in hypertension, both systolic (top number) and diastolic (bottom number). Even a small decrease in blood pressure levels can cut stroke and heart disease deaths by four percent according to researcher Dr. Jeremiah Stamler.
Fortunately, glutamic acid is a common protein and not difficult to include as a regular part of your diet. Here are some tips to increase your intake of glutamic acid by eating more vegetable protein sources everyday.
Good vegetarian protein sources include:
• Beans (soybeans, kidney, black, navy beans, etc.) (3/4 cup – 11 g protein)
• Lentils (3/4 cup = 13 g protein)
• Tofu, tempeh and other soy protein products (150 grams or 1/3 brick firm tofu – 21 g protein)
• Vegetarian meat substitutes like burgers and deli slices (1 soy patty – 18 g protein)
• Vegetable patty (18 grams protein)
• Peanut butter and other nut butters (2 tbsp. – 7 grams protein)
• Nuts and seeds (c cup – 8 grams protein)
• Eggs (1 large – 6 grams protein)
• Hummus (1/2 cup – 8 grams protein)
This is additional evidence supporting the effectiveness of the DASH (Dietary Approaches to Stop Hypertension) Diet to reduce hypertension. The DASH diet is rich in fruits, vegetables, and low fat dairy.
Include vegetable proteins as one of your steps to naturally lower blood pressure. Examples of additional steps may include:
1. Increase physical activity to 30 minutes or more daily.
2. Reduce sodium / salt intake.
3. Stop smoking.
4. Lose or maintain a healthy weight.
5. Restrict alcohol.
6. Eat a diet high in fruits and vegetables (ie check out the DASH diet).