Diet Comparison: Keto and Mediterranean Diets Potentially Aid in Lowering Blood Pressure
Managing High Blood Pressure: The Mediterranean and Keto Diet Wins
Tackling high blood pressure, or hypertension, doesn't have to be a headache. Two popular diets - the Mediterranean and ketogenic diet - can help lower your blood pressure and boost your heart health.
According to the World Health Organization, around the globe suffer from hypertension. This medical condition, characterized by high blood flow force through the arteries, can lead to serious health issues like heart disease, stroke, dementia, and more.
In addition to prescribed medications, lifestyle changes can make a significant impact. Quitting smoking, getting adequate sleep, exercising regularly, and adopting a healthy diet - like the Mediterranean and keto diets - can help manage high blood pressure.
Mediterranean and Keto: A Comparative Look
Over the last few years, the popularity of the Mediterranean and ketogenic diets has skyrocketed. Both offer amazing benefits for people with hypertension.
A study published in April 2024 shows that following the Mediterranean diet may help lower blood pressure. Another study in July 2019 demonstrated that a low-carbohydrate diet like the keto diet can aid in reducing blood pressure readings for individuals with type 2 diabetes.
Now, a new study published in the Nutrients journal offers further evidence that both the Mediterranean and keto diets can lower blood pressure and improve cardiovascular health measurements in people with obesity or overweight.
Weight Loss and Blood Pressure Reduction
In the study, researchers specifically recruited 26 adults with obesity or overweight, high blood pressure, and low-to-moderate cardiovascular risk scores. The participants were randomly divided into two groups; one followed the Mediterranean diet, while the other followed the keto diet, for a period of three months.
At the study's end, scientists found that both diet groups experienced weight loss and a decrease in blood pressure. Both diets also led to increased fat-free mass (total body mass without fat), lower blood lipid levels, and decreased insulin concentrations.
Nocturnal Dipping: Keto EDGE
Scientists found one difference between the two diets: participants on the keto diet showed a higher level of "nocturnal dipping" - a natural decrease in blood pressure while sleeping - than those on the Mediterranean diet.
This discovery is significant, as nocturnal dipping is associated with good blood pressure regulation and reduced risk of heart disease.
A Tailored Approach to Heart Health
When asked about the study's findings, cardiologist Dr. Chen commented that while the Mediterranean and keto diets may have some differences in food restrictions, the results suggest that there may be various dietary techniques to achieve the same beneficial outcome, based on an individual's food preferences.
The study's findings emphasize the importance of metabolic syndrome management, which includes high blood pressure, abdominal obesity, high blood sugar, and disordered lipids, as these factors are crucial for heart disease control. Lifestyle modifications, such as diet improvements, remain essential in battling the burden of heart disease in our society.
Conclusion
Both the Mediterranean and ketogenic diets can help manage high blood pressure and improve cardiovascular health, especially in people with obesity or overweight. The key is to find the diet that resonates best with your unique preferences and health needs.
Whether you opt for the Mediterranean diet, keto diet, or something else entirely, remember that small, sustainable changes can lead to a healthier rhythm in your body and a lowered risk for heart disease.
Consider meeting with a registered dietitian nutritionist (RDN) for guidance on choosing the diet that aligns best with your individual needs, current health condition, preferences, goals, genetics, and lifestyle. And remember, the right mix – your personal playlist - can set the tone for a healthier life ahead.
- Both the Mediterranean and ketogenic diets, studied by scientists, offer notable benefits for individuals managing high blood pressure, a medical condition that affects millions worldwide.
- The Mediterranean diet, as demonstrated in a 2024 study, lowers blood pressure, while the keto diet, as shown in a 2019 study, reduces blood pressure readings for individuals with type 2 diabetes.
- In a 202X study, researchers found that over a three-month period, both the Mediterranean and keto diets led to weight loss and decreased blood pressure, along with other improvements in cardiovascular health measurements.
- Participants on the keto diet in the same 202X study showed a higher level of "nocturnal dipping," or a natural decrease in blood pressure during sleep, indicative of improved blood pressure regulation and a reduced risk of heart disease.
- Cardiologist Dr. Chen suggests that although the Mediterranean and keto diets may differ in food restrictions, individual preferences could influence the effectiveness of these diets in managing high blood pressure and improving cardiovascular health.
- The battle against the burden of heart disease in society requires a focus on metabolic syndrome management, including factors such as high blood pressure, abdominal obesity, high blood sugar, and disordered lipids.
- Small, sustainable changes in diet, as guided by a registered dietitian nutritionist, can contribute to a healthier body rhythm and a reduced risk of heart disease.
- When selecting a diet, remember that finding the one that resonates with your preferences, health needs, goals, and lifestyle can set the tone for a healthier life, much like finding the right playlist for a memorable song.
