Eating a heart healthy diet is an important part of keeping your blood pressure under control. While it is important to get the protein your body needs, there are some protein sources that are better than others when it comes to managing your health. If you are concerned about your blood pressure and/or your protein intake, make sure to speak with your physician who can make recommendations based on your health history.
High Blood Pressure Complications
As the heart pumps blood through your body, it places a force against your blood vessel walls; this force can be measured by taking your blood pressure. If fluid starts to accumulate in the body or if the blood vessels become narrowed, your blood pressure will rise due to the added force against the blood vessel walls. When your blood pressure gets too high, it can cause damage to the linings of the blood vessel walls, which can lead to plaque building up and even further restriction of blood flow, says MayoClinic.com. Over time, high blood pressure can strain the heart muscle and contribute to a heart attack or stroke. If your blood pressure starts to get too high, you will need to make lifestyle changes such as watching what you eat in order to prevent complications.
High Blood Pressure and Saturated Fat
If you have high blood pressure, you need to watch your intake of saturated fat and cholesterol, because eating too much of either can lead to high cholesterol levels, according to the American Heart Association. High cholesterol levels also contribute to plaque build-up, which can make high blood pressure worse. While your body needs protein to survive, it is important to limit intake of animal sources of protein that are high in saturated fat. This includes fatty beef, lamb, pork, poultry with skin, beef fat, lard, cream, butter, cheese and whole or reduced-fat dairy products. Saturated fats should make up no more than seven percent of your total daily caloric intake.
High Blood Pressure and Unsaturated Fat
To keep your blood pressure under control, it is best to meet your protein needs through foods that are high in unsaturated fats. When unsaturated fats are eaten in moderation and in place of saturated fat, they can help to improve cholesterol levels and reduce the risk of heart disease. Your daily protein requirement can be met through consuming soy products, tofu, beans, fish, lean meats and skinless chicken and fat-free dairy products. Even though they are heart healthy, intake of unsaturated fats should be limited. Your total fat intake should not exceed 30 percent of your total caloric intake each day.
Daily Protein Needs
Most Americans eat more protein than they need. Most teens and adults should get 46 to 56 grams of protein every day, notes the Centers for Disease Control and Prevention. Fish, lean meats and chicken can contain anywhere from 26 to 46 or more grams per 3 oz. serving. Soy milk can provide up to 11 grams per cup; an once of tofu can have 6 to 7 grams and low-fat cheese can contain 26 or more grams per ounce or cup. In addition, many vegetables have small amounts of protein, as do cereals, breads and rice. The best way to know if any dietary changes your are making are working, is to have your blood pressure and cholesterol levels checked regularly, as both can be high without ever causing any symptoms.
