Dietary Comparison: Keto and Mediterranean – Potential for Blood Pressure Reduction
Managing high blood pressure, or hypertension, doesn't need to be a struggle. By making some lifestyle changes, you can take control of your health.
Studies have shown that the Mediterranean and ketogenic diets can help lower blood pressure. A recent study provides even more evidence that both these diets can improve cardiovascular health in people who are overweight or obese.
Researchers found that participants following either the Mediterranean or keto diet saw a decrease in blood pressure and weight loss after just three months. Additionally, they experienced an increase in fat-free mass and a decrease in body fat, blood lipid levels, and insulin concentrations.
One intriguing finding was that participants on the keto diet had a higher level of "nocturnal dipping" compared to those on the Mediterranean diet. Nocturnal dipping refers to the natural decrease in blood pressure that occurs while we sleep, which is an indicator of healthy blood pressure regulation.
While both diets are different in their food restrictions, this study suggests that there may be various dietary techniques that can achieve the same beneficial outcomes, depending on an individual's food preferences.
"Lifestyle modification, such as diet improvements, will be essential in order to help control the burden of heart disease in our society," explains Dr. Chen, a board-certified interventional cardiologist.
So, whether you opt for the Mediterranean or keto diet, or even try a mix of both, remember that the key is to focus on healthier eating options and to make sustainable changes that you can stick with long-term.
consulting with a registered dietitian nutritionist (RDN) can help you determine which dietary pattern is best suited for your needs, health condition, preferences, and lifestyle. An RDN can provide c individually tailored guidance to help you achieve and maintain optimal health.
Sources:1. MNT, “,” (accessed Feb 03, 2024).2. Puerto-Ayala C, et al. The ketogenic diet improves coagulation: a systematic review and meta-analysis. Crit Care. 2022;26(1):225.3. Pintauro M, et al. Impact of lifestyle changes on cardiovascular disease risk and mortality. Prog Cardiovasc Dis. 2019;62(4):450-458.4. Jenkins D, et al. Effects of the Mediterranean diet on clinical outcomes in type 2 diabetes: substantial benefits beyond lowering adiposity. Am J Clin Nutr. 2021;113(4):965-979.5. Basu A, et al. Circadian misalignment and cardiovascular disease. Nat Rev Cardiol. 2021;18(3):142-157.
- Incorporating the Mediterranean or ketogenic diet in your daily routine could significantly improve your hypertension management.
- This study demonstrates that both the Mediterranean and keto diets lead to weight loss, reduced body fat, and decreased blood lipid levels.
- Apart from dietary changes, fitness and exercise are crucial aspects of weight management and cardiovascular health.
- Various diet types can help achieve the same beneficial outcomes, tailored to individual preferences and lifestyle.
- A registered dietitian nutritionist (RDN) can provide personalized advice on the best dietary pattern that aligns with your specific needs and health condition.
- Combining a suitable diet with regular exercise, considering the guidance of an RDN, is essential for lasting health-and-wellness and weight-management success.
