Lisa Nelson

Vegetable Protein to Lower Blood Pressure



Posted: Thursday, November 11, 2010

by Lisa Nelson
Be Heart Healthy and Lose Weight

According to recent research, a diet high in vegetable proteins may help you lower blood pressure.

The recent study compared dietary intake of the vegetable protein glutamic acid and high blood pressure. The higher the intake of glutamic acid the greater the decrease in blood pressure, but systolic (top number) and diastolic (bottom number). Even a small decrease in blood pressure levels can cut stroke and heart disease deaths by four percent according to researcher Dr. Jeremiah Stamler.

Fortunately, glutamic acid is a common protein and not difficult to include as a regular part of your diet. Here are some tips to increase your intake of glutamic acid by eating 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 (1/4 cup – 8 grams protein)
• Eggs (1 large – 6 grams protein)
• Hummus (1/2 cup – 8 grams protein)

This is additional evidence supporting the effectiveness of the DASH (Dietary Approaches to Stop Hypertension) Diet to lower blood pressure levels. The DASH diet is rich in fruits, vegetables, and low fat dairy.

Include vegetable proteins as one of your steps to naturally lower blood pressure. Examples of additional steps may include:

1. Increase physical activity to 30 minutes or more daily
2. Reduce sodium/salt intake
3. Stop smoking
4. Lose or maintain a healthy weight
5. Restrict alcohol
6. Eat a diet high in fruits and vegetables (i.e. check out the DASH diet)


Be sure to sign up for the free e-course 7 Natural Ways to Lower Blood Pressure at http://www.lowerbloodpressurewithlisa.com today! Lisa Nelson RD, founder and owner of Heart Health Made Easy and Health Expert for The Health Central Network, is dedicated to guiding clients to heart health through practical diet and lifestyle changes.
Lisa Nelson RD is the founder and owner of Health Practices Online and Heart Health Made Easy.

Health Practices Online provides online business management services for busy health professionals who are overwhelmed by everything involved with establishing an online presence.

Receive regular tips and the free report "7 Steps to Starting an Online Health Practice" at http://www.healthpracticesonline.com.

Heart Health Made Easy provides clients step-by-step guidance to lower cholesterol, lower blood pressure, and weight loss, so they can live life and enjoy their family for years to come. Lisa will make it truly possible for you to see dramatic changes in your health, without crazy fads or impossibly difficult techniques.

Receive regular tips and the free report "How to Make Heart Healthy Changes into Lifelong Habits" at http://www.hearthealthmadeeasy.com.

This Article has been viewed 95 times. (Not updated in real-time.)
No comments yet.
We want your comments! If you can read this, you don't have javascript enabled, so you can't use this comment system. Please enable javascript.