Lower Blood PressureLower Blood Pressure with Vegetable Proteins
You don’t have to follow a vegetarian diet to lower blood pressure, but there is solid evidence that vegetable proteins will lower blood pressure.
A recent study compared dietary intake of the vegetable protein glutamic acid and blood pressure. The diet study showed a higher intake of glutamic acid linked to a 1.5 to 3 mm Hg decrease in systolic blood pressure (top number) and 1.0 to 1.6 mm Hg decrease in diastolic blood pressure (bottom number). Now, I know this slight decrease may seem like nothing, but according to researcher Dr. Jeremiah Stamler, a small reduction can cut stroke and heart disease deaths by 4 percent.
This doesn’t mean running out and buying glutamic acid supplements will lower your blood pressure. Fortunately, glutamic acid is a common protein and not difficult to include as a regular part of your diet. Use this latest research as added incentive to eat more vegetable protein sources every day.
Good vegetarian protein sources include:
- Beans (soybeans, kidney, black, navy beans, etc.): 3/4 cup, 11 grams protein
- Lentils: 3/4 cup, 13 grams protein
- Tofu, tempeh, and other soy protein products: 150 grams or 1/3 brick firm tofu, 21 grams protein
- Vegetarian meat substitutes like burgers and deli slices: 1 soy patty, 18 grams protein
- Vegetable patty: 18 grams protein
- Peanut butter and other nut butters: 2 tablespoons, 7 grams protein
- Nuts and seeds: ¼ cup, 8 grams protein
- Eggs: 1 large, 6 grams protein
- Hummus: ½ cup, 8 grams protein
This is another study that supports the DASH diet at effectively lowering blood pressure. The DASH diet is rich in fruits, vegetables, and low fat dairy. Here is a link where you can learn more about the DASH diet: Lowering Blood Pressure Through Diet.
The three minerals that lower blood pressure
All the best,
Lisa Nelson, RD
Recommended resource
Where I send people for supplements
Food first, always. When a supplement is worth considering, the front of the bottle is marketing and the supplement facts panel is the actual content. Two bottles at the same price can differ by half in what they deliver.
My dispensary carries practitioner-grade products, most of which aren’t sold direct to consumers, with the reasoning behind each one.
I may earn a commission on dispensary orders.