Lower 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 everyday.

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 Tbsp. – 7 grams protein)
• Nuts and seeds (¼ cup – 8 grams protein)
• Eggs (1 large – 6 grams protein)
• Hummus (1/2 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.