Comparing Keto and Mediterranean Diets: Potential for Each in Reducing High Blood Pressure
Worldwide, approximately 1.13 billion people deal with high blood pressure, clinically known as hypertension, a medical condition characterized by an elevated force of blood flowing through the arteries. This health concern increases the risk of numerous other conditions, such as stroke, aneurysm, chronic kidney disease, and dementia.
In addition to medication, managing hypertension involves lifestyle changes, such as avoiding smoking, regular exercise, and consuming a nutritious diet. While the traditional Dietary Approaches to Stop Hypertension (DASH) diet has been commonly favored, the Mediterranean and ketogenic (keto) diets have gained popularity in recent years.
Previous research indicated that adhering to the Mediterranean diet could lower the risk of high blood pressure, while following a low-carbohydrate diet like the keto diet helped decrease blood pressure readings in people with type 2 diabetes.
Now, a new study published in the journal Nutrients provides further evidence supporting the positive impact of both Mediterranean and keto diets on blood pressure and cardiovascular health in individuals with overweight or obesity. The findings revealed that, after three months, participants in both diet groups experienced a decrease in blood pressure and weight loss.
Notably, participants on the keto diet exhibited higher levels of "nocturnal dipping," a natural decrease in blood pressure that occurs during sleep, which is associated with healthy blood pressure regulation and a reduced risk of heart disease. A 10-20% drop in blood pressure while sleeping is considered normal.
The study's results suggest that different dietary techniques could potentially achieve the same beneficial outcome, depending on personal preferences. However, further research with a larger and more diverse population is necessary to confirm these findings and evaluate potential benefits for clinical outcomes.
Both the Mediterranean and keto diets emphasize reducing the intake of carbohydrates and sugars, which may be key factors in shifting the body towards fat burning and improving metabolic health. With obesity becoming an increasing issue in the United States and other westernized countries, it is crucial to find diets that promote weight loss and overall wellness.
When considering the best diet for lowering blood pressure, it is essential to consult a registered dietitian nutritionist (RDN) for personalized guidance based on individual needs, current health conditions, and lifestyle preferences. Meeting with an RDN can help people make realistic and sustainable lifestyle changes that lead to long-term improvements in health.
- Managing hypertension requires lifestyle changes, including regular exercise, smoking cessation, and consuming a nutritious diet like the Dietary Approaches to Stop Hypertension (DASH), Mediterranean, or ketogenic (keto) diets.
- The Mediterranean diet has been shown to lower the risk of high blood pressure, while the keto diet helps decrease blood pressure readings in people with type 2 diabetes.
- A new study published in the journal Nutrients found that both Mediterranean and keto diets improved blood pressure and cardiovascular health in individuals with overweight or obesity.
- After three months, participants in both diet groups experienced a decrease in blood pressure and weight loss.
- Participants on the keto diet exhibited higher levels of "nocturnal dipping," which is associated with healthy blood pressure regulation and a reduced risk of heart disease.
- Different dietary techniques could potentially achieve the same beneficial outcome, depending on personal preferences, but further research is needed with a larger and more diverse population.
- Both the Mediterranean and keto diets involve reducing the intake of carbohydrates and sugars, which may promote weight loss and overall wellness, especially in the face of increasing obesity in the United States and other westernized countries.
- When choosing a diet for lowering blood pressure or managing other chronic diseases like hypertension and obesity, it's essential to consult a registered dietitian nutritionist (RDN) for personalized guidance and sustainable lifestyle changes.
