Comparing Keto and Mediterranean Diets: Both Dietary Approaches Possibly Aid in Blood Pressure Reduction
Update on Managing High Blood Pressure: The Mediterranean and Keto Diets Shine
If you're one of the millions worldwide dealing with high blood pressure, you'll be delighted to know that both the Mediterranean and keto diets could help you lower that number. Let's dive into the latest findings.
High Blood Pressure: The Silent Killer
Hypertension, or high blood pressure, is a medical condition affecting countless individuals globally. Clinically, it occurs when the force of blood flowing through the arteries is too high, increasing the risk of numerous health issues, including heart disease, stroke, and even dementia.
The Dietary Duo: Mediterranean and Keto
Emerging evidence suggests that the popular Mediterranean and ketogenic (keto) diets can help control high blood pressure. Past studies have supported the DASH diet as an effective choice for hypertension management. However, the Mediterranean and keto diets have been gaining traction in recent years.
A study published in April 2024 linked the Mediterranean diet to lower blood pressure readings, while another study in July 2019 found promising results for the keto diet in people with type 2 diabetes. Now, a new study offers further evidence that both diets can help lower blood pressure and improve cardiovascular health in people with obesity or overweight.
Study Results: Weight Loss and Improved Health
Researchers recruited 26 adults and assigned 11 to follow the Mediterranean diet and the remaining 15 to the keto diet for three months. The study found that both groups experienced decreased blood pressure and weight loss. They also saw increases in fat-free mass, a decrease in body fat, improvements in blood lipid levels, and reduced insulin concentrations.
The Keto Advantage: Nocturnal Dipping
Interestingly, participants who followed the keto diet demonstrated a higher level of "nocturnal dipping," a healthy, natural decrease in blood pressure during sleep. This is a measure of healthy blood pressure regulation and can reduce the risk of heart disease.
Choosing Your Diet: What's Best for You?
While the Mediterranean and keto diets have differences in food restrictions, new research suggests that both can offer beneficial outcomes for blood pressure management. The key is finding a dietary pattern that suits your needs, preferences, and lifestyle in the long term.
Consider meeting with a registered dietitian nutritionist to discuss your options and create a sustainable, realistic plan for managing high blood pressure and maintaining a healthy lifestyle.
Always remember that while these diets can be helpful in managing hypertension, they should never replace proper medical advice. Speak to your healthcare provider about the best approach for you.
- Hypertension, or high blood pressure, poses a significant risk to cardiovascular health, increasing the likelihood of chronic diseases like heart disease, stroke, and even dementia.
- The Mediterranean and ketogenic (keto) diets have shown promise in managing high blood pressure, following recent studies that validate their effectiveness.
- In a new study, both the Mediterranean and keto diets resulted in reduced blood pressure, weight loss, improved blood lipid levels, and a decrease in insulin concentrations for participants.
- Participants on the keto diet, in particular, exhibited a higher level of "nocturnal dipping," a positive indicator of healthy blood pressure regulation that may reduce the risk of heart disease.
- Navigating the world of diet types, choosing the Mediterranean or keto diet for hypertension management depends on individual needs, preferences, and lifestyle commitments.
- Consulting a registered dietitian nutritionist can guide you in finding a sustainable, well-suited dietary plan for blood pressure management and overall health-and-wellness.
- Proper medical advice and health-and-wellness discussions with your healthcare provider are crucial for managing high blood pressure effectively.
- Adopting a healthy diet, such as a Mediterranean or keto diet, can complement, but not replace, essential medical guidance in managing high blood pressure and chronic diseases like hypertension.
