Comparing Keto and Mediterranean Diets: Lowering Blood Pressure with Either Approach
Managing High Blood Pressure: Mediterranean and Ketogenic Diets Offer Promising Results
High blood pressure, better known as hypertension, is a global health issue that affects millions of individuals. This medical condition occurs when the force of blood flowing through the arteries is higher than normal, which can increase the risk of several severe health complications, such as aneurysm, chronic kidney disease, and dementia.
To manage high blood pressure, individuals can opt for medications, and lifestyle changes play a crucial role as well. These alterations can include quitting smoking, getting enough exercise, and adopting a healthy diet.
In recent years, the Mediterranean and ketogenic (keto) diets have gained popularity as potential dietary options for managing hypertension. Previous studies have linked both diets to lower blood pressure readings, and a new study bolsters this evidence.
The latest research, published in the journal Nutrients, found that both the Mediterranean and keto diets could help lower a person's blood pressure and improve cardiovascular health measurements in obese or overweight individuals.
For the study, researchers recruited 26 adults with high blood pressure, low-to-moderate cardiovascular risk scores, and obesity or overweight. The participants were randomly assigned either to follow the Mediterranean diet or the keto diet for a period of three months.
At the study's conclusion, researchers found that participants in both diet groups experienced a decrease in blood pressure and weight loss after three months. Participants in both groups also experienced an increase in fat-free mass and a decrease in body fat, blood lipid levels, and insulin concentrations.
One area where researchers reported a difference between the Mediterranean and keto diets was in "nocturnal dipping." This term refers to the natural decrease in blood pressure that occurs during sleep, which is a measure of healthy blood pressure regulation. Abnormal nocturnal dipping patterns have been linked to increased risk of heart disease. The study found that participants following the keto diet had a higher level of nocturnal dipping than those in the Mediterranean group.
Cheng-Han Chen, MD, a board-certified interventional cardiologist, noted that both the Mediterranean and keto diets are somewhat different in their food restrictions, but the study results suggest that there may be different dietary techniques that can achieve the same beneficial outcome, depending on an individual's food preferences.
Researchers emphasized that larger controlled studies with a more diverse population are required to confirm these findings and evaluate for any potential benefits to clinical outcomes. Nonetheless, these initial findings offer promising evidence that both the Mediterranean and keto diets could help manage high blood pressure and improve cardiovascular health.
When asked about the study's findings, Dr. Mir Ali, a board-certified general surgeon, suggested expanding it to a larger patient base or population to refine it further. Ali also emphasized the importance of incorporating a reduction in carbohydrate and sugar intake, noting that this is the best way to shift the body into burning fat.
For individuals seeking guidance on diet and weight loss to manage their blood pressure, dietitians recommend meeting with a registered dietitian nutritionist (RDN) to develop a personalized plan tailored to individual needs, current health conditions, preferences, goals, and lifestyle. By focusing on nutrient-dense foods such as healthy fats, non-starchy vegetables, proteins, high-fiber foods, and green or herbal teas, individuals can work towards maintaining a healthier diet to support better cardiovascular health.
Ultimately, a variety of approaches can help manage high blood pressure, and both the Mediterranean and keto diets offer promising evidence as dietary techniques to achieve beneficial outcomes for some individuals. Continued research is necessary to understand these diets' long-term effects on cardiovascular health and optimize strategies for different populations.
- High blood pressure, also known as hypertension, is a global health issue associated with an increased risk of several severe conditions, such as aneurysm, chronic kidney disease, and dementia.
- To manage high blood pressure, lifestyle changes such as quitting smoking, exercising regularly, and adopting a healthy diet are crucial.
- In recent years, the Mediterranean and ketogenic (keto) diets have gained popularity as potential dietary options for managing hypertension, with studies linking both to lower blood pressure readings.
- A recent study published in the journal Nutrients found that both the Mediterranean and keto diets can help lower blood pressure and improve cardiovascular health measurements in obese or overweight individuals.
- For the study, researchers recruited participants with high blood pressure, low-to-moderate cardiovascular risk scores, and obesity or overweight, who were randomly assigned either to follow the Mediterranean diet or the keto diet for a period of three months.
- At the study's conclusion, participants in both diet groups experienced a decrease in blood pressure and weight loss after three months, as well as an increase in fat-free mass and a decrease in body fat, blood lipid levels, and insulin concentrations.
- One difference reported between the Mediterranean and keto diets was in "nocturnal dipping," with participants following the keto diet having a higher level of nocturnal dipping than those in the Mediterranean group, which may indicate improved blood pressure regulation.
