Plant-Based Diets Lower Blood Pressure, New Meta-Analysis Shows

Plant-based diets have been touted for providing a range of health benefits including blood pressure regulation, but do meals containing animal products raise the risk of hypertension? A new meta-analysis published in the Journal of Hypertension concludes that it's OK to enjoy a little meat and cheese every now and then.

Researchers looked at 41 clinical trials involving 8,416 participants and seven different diet types: DASH (Dietary Approaches to Stop Hypertension), Mediterranean, vegan, lacto-ovo vegetarian, Nordic, high fiber, and high fruit and vegetable. Of the diet types that included animal products, only modest amounts were consumed.

The results of the analysis showed that diets with limited animal products lowered blood pressure compared with an "average" control diet that did not emphasize plant-based eating. The highest certainty was associated with the DASH diet (which includes meat in small amounts) and the lacto-ovo vegetarian diet (which includes some dairy and eggs), followed by the Nordic and Mediterranean diets (which are primarily fish- and legume-focused).

Plant-Based Diets Lower Blood Pressure

The DASH diet, which emphasizes whole grains, fruits and vegetables, nuts and sweets, and low-fat dairy products, had the most significant effect—reducing systolic and diastolic blood pressure by 5.53/3.78 mmHg compared to the other diets, and 8.74/6.05 mmHg compared to a standardized control diet. All seven diets, however, were effective in controlling hypertension, according to senior author Francesco Cappuccio, MD, professor of cardiovascular medicine and epidemiology at Warwick Medical School at the University of Warwick in the United Kingdom.

"What this says is that you can have some red meat and dairy, although it's still a good idea to eat those on a more occasional basis," he says. "The message here is you don't have to completely give up animal protein in order to have blood-pressure regulation."

In terms of why the DASH diet seemed to be at the top, Cappuccio says that was not explored in the analysis, but he believes it's likely because that diet, in particular, has blood pressure-lowering factors like:

• Increased fiber
• More potassium
• Antioxidants
• Polyphenols
• Reduced sodium

Reduction of blood pressure on a larger scale could reduce the incidence of strokes and heart attacks, Cappuccio adds, and the news that some meat and dairy is OK might be enough to nudge people toward more plant-based options.

Eat Food, Mostly Plants

When journalist and author Michael Pollan wrote In Defense of Food in 2008, he offered the mantra: "Eat food. Not too much. Mostly plants."

Though this may seem like somewhat general advice to stay healthy, Pollan's insight still rings true to this day, directing people away from ultra-processed food that may be lacking in nutrient density and toward plant-based eating, keeping portion control in mind.

Particularly important is that a plant-based diet can reduce the risks that come with inflammation, a condition that increases as we age. Replacing animal-based protein with plant protein like beans, nuts, tofu, and quinoa can keep this natural process more controlled, according to Adela Hruby, Ph.D., scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.

Options like these also have antioxidants and fiber, she says, which can also have major advantages for everything from digestive function to brain health.

“Our research suggests that including enough protein in the diets of older adults, especially from plant sources, may help reduce the burden of frailty, sickness, and disease that is associated with the chronic inflammation of aging," she says.

Finding Dietary Balance

As the recent analysis suggests, it's not necessary to cut out meat and dairy completely, but as Cappuccio advises, creating limits can be helpful. He suggests leaning more toward chicken and fish than red meat, and also to add in more plant-based proteins such as:

• Lentils
• Soy
• Nutritional yeast
• Quinoa
• Sprouted grains
• Oatmeal
• Chia
• Wild rice
• Nuts

Also helpful is to add more plant-only meals into the mix, such as having "meatless Monday" or using plant-based protein instead of animal-based options for your breakfast and lunches. But there's also value in not being too rigid because that can backfire and create cravings, says functional medicine dietitian Maria Zamarripa, RD.

"You want to focus on replacement, not deprivation," she suggests. "See the introduction of more plant-based options as a fun way to change up what you're eating, not as a step away from your 'favorite foods.' Maybe it's just time to find some new, healthy favorites."