Dietary interventions for reducing hypertension now include meatless meals. There is a strong connection between lower blood pressure and vegetarianism. Vegetarians are more likely to get nutrients, such as potassium, in their diet because of their high consumption of fruits and vegetables. Potassium, magnesium and calcium are nutrients which have positive effects on lowering blood pressure naturally in the diet.
Benefits of a Meatless Diet
In general, vegetarians have lower blood pressure because of their higher consumption of fruits and vegetables. This higher consumption of fruits and vegetables contribute to vegetarians having higher fiber intake, lower body mass index and lower saturated fat intake. A diet consisting of high animal protein intake, which is also higher in saturated fat, is associated with cardiovascular diseases such as higher blood pressure. However, it is not known which components of a meatless diet contribute to lower blood pressure. Data from the National Health and Nutrition Examination Survey show that a diet low in protein, sodium and alcohol is associated with lower systolic pressure -- which is the top number in blood pressure readings.
Nutrients That Affect Blood Pressure
Excess sodium intake negatively influences your blood pressure. Fruits, vegetables and whole grains are low-sodium sources of foods that are features of a meatless diet. Calcium, potassium and magnesium have blood pressure-lowering capabilities and are abundantly consumed by vegetarians.
Types of Meatless Diets
Meatless diets do offer some flexibility and that could contribute to its growth in popularity. There are different types of vegetarian lifestyle diets -- vegan, lacto-ovo vegetarian, lacto- and pesco-vegetarian. The strictest is the vegan, which allows only plant-based foods. Suggested protein sources for the vegan diet include soy-based foods, including tofu and soy milk. Lacto-ovo-vegetarian is the most common vegetarian diet and it includes dairy and eggs. Lacto is mostly dairy and plant-based foods and pesco incorporates features of the lacto-ovo plus fish.
Vegetarian Diet Pyramid
Like non-vegetarian diets, a meatless diet must be well balanced and planned to ensure sufficient amounts of protein, iron, calcium, zinc and vitamins B12 and D. Daily servings for the vegetarian diet include five to 12 whole grains; one to three servings of legumes and soy; six to nine servings of vegetables; three to four servings of fruit; one or two servings of nuts and seeds; and up to two servings of vegetable oils, dairy and eggs. Dairy and daily exposure of 10 minutes of sunlight are good sources of vitamin D. Eggs are an excellent source of vitamin B12.
Ideas for a Meatless Diet
A diet without animal sources of protein does not shield you from a high-fat diet. If you choose foods that are high in fat and calories, such as french fries and peach cobbler, then you are susceptible to gaining weight and health conditions associated with a high-fat diet.
Meatless Mondays is a popular way to start a one-day-a-week meatless diet. The Meatless Monday initiative promotes meatless recipes such as black bean tostados and barbecued veggie burgers. Add a variety of foods to your meatless diet to reap maximum nutritional benefits and avoid boredom.
References
- "Modern Nutrition in Health and Disease"; Maurice Edward Shils, Moshe Shike; 2006
- "The Dietitian's Guide to Vegetarian Diets: Issues and Applications"; Reed Mangels, Virginia Messina, Mark Messina; 2004
- Meatless Monday: Lunch Index
- International Congress on Vegetarian Nutrition:The Vegetarian Food Pyramid
