A daily apple, along with a healthy portion of vegetables, might be the key to managing hypertension, according to new research.
Diet plays a crucial role in overall health, and the study revealed that a diet rich in fruits and vegetables can lower blood pressure while also enhancing heart and kidney health. While many modern diets are heavy in animal products, which can increase unhealthy acid levels in the body, fruits and vegetables help neutralize that acid.
“It’s essential to recognize that the typical diets in modern societies contain far more animal products, like meat, than fruits and vegetables,” explained Dr. Donald Wesson, the study’s lead author and a professor of internal medicine at the University of Texas at Austin’s Medical School. “This creates an acid-producing diet that can be detrimental to our health.”
Published on August 6 in the American Journal of Medicine, the study involved 153 patients with primary hypertension and high levels of blood acid. These participants were divided into three groups: one that added 2 to 4 cups of fruits and vegetables to their daily diet, another that took sodium bicarbonate (baking soda) tablets, and a third that received standard blood pressure treatment and medications. The patients were monitored over a five-year period.
The findings? Patients who increased their intake of fruits and vegetables or took baking soda tablets showed improved kidney health. However, only those on the high fruit and vegetable diet saw benefits for both kidney and heart health.
“That’s why we concluded that diets rich in fruits and vegetables should be the foundation of treatment,” Wesson said. “Diet should be the first step in managing high blood pressure, with medication added as needed.”
Participants in the study consumed fruits such as apples, oranges, peaches, and raisins, and vegetables including carrots, cauliflower, eggplant, and lettuce. Raisins were particularly effective in neutralizing body acid.
For those without easy access to fresh produce, Wesson cautioned against self-medicating with baking soda tablets.
“I wouldn’t recommend taking sodium bicarbonate or baking soda pills on your own,” he advised. “If you believe these tablets could benefit you, consult your physician first.”
Incorporating more fruits and vegetables into your diet may seem challenging, but Amy Kimberlain, a nutritionist and spokesperson for the Academy of Nutrition and Dietetics, offered some practical tips.
“Fruits and vegetables not only provide fiber but also add flavor,” Kimberlain said. “Choose the ones you enjoy and experiment with different ways to prepare them. If you don’t like raw carrots, try them cooked. If beets aren’t your favorite, mix them into hummus for a flavored dip. Get creative and keep trying!”
Here are some of Kimberlain’s suggestions for making this dietary transition easier:
- Try a new seasonal fruit or vegetable each week.
- Add veggies to your eggs (scrambled or in an omelet) for breakfast.
- Toss fruit into your oatmeal.
- Make salads more interesting by including a variety of vegetables like shredded carrots, cucumbers, mushrooms, and beets.
- Roast vegetables for the week and incorporate them into meals, such as roasted peppers and onions.
- Prepare homemade soups or stir-fries centered around vegetables.
- Keep frozen fruits and vegetables on hand—they’re convenient, versatile, and don’t spoil.
- Snack on veggies with a dip like hummus or yogurt-based dressing.
- Have pre-cut fruits and veggies readily available for quick snacking.
