Comparison of Keto and Mediterranean Diets: Potential for Lowering Blood Pressure Levels
Approximately one billion individuals worldwide suffer from high blood pressure, clinically known as hypertension, a condition characterized by abnormally high blood flow pressure within the arteries. This medical condition significantly elevates an individual's risk for several health issues, including stroke, aneurysm, chronic kidney disease, and dementia.
In addition to medication, managing high blood pressure through lifestyle modifications can be beneficial. These adjustments include quitting smoking, exercising regularly, not consuming excessive alcohol, and maintaining a healthy diet. Traditionally, the Dietary Approaches to Stop Hypertension (DASH) diet has been the most recommended for managing hypertension.
Over the past few years, the Mediterranean and ketogenic (keto) diets have gained popularity for lowering blood pressure. Research published in April 2024 suggests that following the Mediterranean diet can lead to decreased blood pressure. Another study published in July 2019 indicates that a low-carbohydrate diet like the keto diet aids in reducing blood pressure readings in individuals with type 2 diabetes.
Recently, a study published in the journal Nutrients provides further evidence that both the Mediterranean and keto diets can help lower blood pressure and improve cardiovascular health measurements in individuals who are overweight or obese. The research involved recruiting 26 adults who had a high body mass index (BMI) and moderate cardiovascular risk scores. Half of the participants were asked to follow the Mediterranean diet, while the others were asked to follow the keto diet for a period of three months.
At the conclusion of the study, researchers found that participants in both diet groups experienced decreases in blood pressure and weight loss after three months. Participants in both diet groups also demonstrated an increase in their fat-free mass - their total body mass without fat - and a decrease in their body fat, blood lipid levels, and insulin concentrations.
One notable difference between the two diets was found regarding "nocturnal dipping." This phenomenon refers to the natural decrease in blood pressure that happens while sleeping, which is a measure of healthy blood pressure regulation. Researchers reported that participants on the keto diet experienced a higher level of nocturnal dipping compared to those on the Mediterranean diet.
Both diets are somewhat different in food restrictions, and a board-certified interventional cardiologist, Dr. Cheng-Han Chen, shared his thoughts on this finding. He explained that 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.
Dr. Mir Ali, a board-certified general surgeon and medical director of MemorialCare Surgical Weight Loss Center, agreed with the study's findings. He stated that both diets emphasize a reduction in carbohydrate and sugar consumption, which are the key factors in shifting the body into burning fat.
When asked about her recommendations for readers looking to lose weight and lower their blood pressure, registered dietitian nutritionist Monique Richard advised consulting a registered dietician nutritionist (RDN) to determine which dietary pattern is most suitable for an individual's unique needs, current health condition, preferences, goals, genetics, and lifestyle. Richard suggested focusing on eating foods rich in nutrients, such as healthy fats, leafy greens, non-starchy vegetables, herbs, proteins, high fiber foods, and green or herbal teas.
In conclusion, both the Mediterranean and keto diets offer significant benefits for individuals looking to manage high blood pressure or obesity. By following these diets, people can expect to experience decreased blood pressure, weight loss, and improved cardiovascular health measurements. However, it is essential to consult a healthcare professional to determine the most suitable dietary plan for individual needs.
- The Dietary Approaches to Stop Hypertension (DASH) diet is traditionally the most recommended for managing hypertension, a medical condition that affects approximately one billion people globally.
- Over the past years, the Mediterranean and ketogenic (keto) diets have gained popularity for lowering blood pressure, providing an alternative to the DASH diet.
- The Mediterranean diet, as indicated by a study published in April 2024, can lead to decreased blood pressure.
- Another study published in July 2019 suggests that a low-carbohydrate diet like the keto diet can aid in reducing blood pressure readings in individuals with type 2 diabetes.
- 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 individuals who are overweight or obese.
- Participants in both diet groups, after three months, experienced decreases in blood pressure, weight loss, increased fat-free mass, decreased body fat, lower blood lipid levels, and reduced insulin concentrations.
- Participants on the keto diet, interestingly, experienced a higher level of nocturnal dipping compared to those on the Mediterranean diet.
- Both diets have different food restrictions, and consulting a healthcare professional or a registered dietitian nutritionist (RDN) is crucial to determine the most suitable dietary plan for an individual's unique needs, current health condition, preferences, goals, genetics, and lifestyle.
