Comparing Keto and Mediterranean Diets: Potential for Lowering Blood Pressure in Individuals
Managing hypertension, or high blood pressure, is possible through a variety of lifestyle changes, such as adopting healthy diets. The Mediterranean and ketogenic (keto) diets have garnered attention for their ability to help lower blood pressure, as suggested by recent studies.
A study published in April 2024 found that the Mediterranean diet could help reduce blood pressure, contributing to improved cardiovascular health. Similarly, another study from July 2019 showed that following a low carbohydrate diet like the keto diet helped lower blood pressure readings in individuals with type 2 diabetes.
Now, a new study offers further evidence that both the Mediterranean and keto diets can help lower blood pressure and improve cardiovascular health in people who have obesity or overweight. The study, published in the journal Nutrients, included 26 adults who were obese, had high blood pressure, and had low-to-moderate cardiovascular risk scores. Participants followed either the Mediterranean or keto diet for a period of three months.
By the study's conclusion, both diet groups experienced a decrease in blood pressure and weight loss. Participants also experienced an increase in their fat-free mass, a decrease in their body fat, lower blood lipid levels, and decreased insulin concentrations.
One area where researchers reported a difference between the two diets was in "nocturnal dipping." Participants on the keto diet had a higher level of nocturnal dipping, which refers to the natural decrease in blood pressure during sleep. This is a measure of healthy blood pressure regulation and has been linked to a lower risk of heart disease.
When asked about the study's findings, board-certified interventional cardiologist Chen-Han Chen commented that while the Mediterranean and keto diets are somewhat different in their food restrictions, they both can achieve the same beneficial outcome, 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," Chen explained.
Registered dietitian nutritionist Monique Richard recommends meeting with an RDN to explore which dietary pattern may be most appropriate for an individual's needs and preferences. Richard advises focusing on increasing nutrient-rich foods like healthy fats, non-starchy vegetables, herbs, proteins, high-fiber foods, and green or herbal teas.
- The Mediterranean and keto diets, both proven to lower blood pressure, are effective for managing hypertension and improving cardiovascular health, as seen in numerous studies.
- A recent study published in the journal Nutrients reveals that the Mediterranean and keto diets can help reduce blood pressure and improve cardiovascular health in people with obesity or overweight.
- In the study, participants following either diet experienced not only a decrease in blood pressure but also weight loss, increased fat-free mass, decreased body fat, lower blood lipid levels, and decreased insulin concentrations.
- The keto diet showed a distinction in nocturnal dipping compared to the Mediterranean diet, with participants on the keto diet having a higher level of nocturnal dipping, a measure of healthy blood pressure regulation linked to a lower risk of heart disease.
- Recognizing the benefit of both diets, board-certified interventional cardiologist Chen-Han Chen suggests that depending on an individual's food preferences, either diet can achieve the same beneficial outcome for lifestyle modification aimed at controlling heart disease.
- Registered dietitian nutritionist Monique Richard encourages meeting with an RDN to discuss which dietary pattern is most suitable for an individual's needs and preferences while focusing on nutrient-rich foods like heart-healthy fats, non-starchy vegetables, herbs, proteins, high-fiber foods, and green or herbal teas for overall health-and-wellness and fitness-and-exercise improvements.
