Untrendy foods that could slash blood pressure and boost kidney and heart

Experts are putting extra emphasis on a food we all know we should eat more of for people with high blood pressure and other chronic conditions. A study published in The American Journal of Medicine revealed the impact that incorporating more of these food groups into your daily life could have on your blood pressure, cardiovascular and kidney health.

For five years, the study watched over 153 hypertensive macroalbuminuric patients, people with high blood pressure showing early signs of kidney damage and cardiovascular disease. The randomly assigned participants were all actively getting medical interventions and protections against kidney and cardiovascular disease as a result of their condition.

They were split into three groups with one receiving their usual care, the second getting oral sodium bicarbonate and the third receiving fruits and vegetables to combat their chronic conditions. The surprising results showed the last two groups had a slower progression of kidney disease than those receiving normal care.

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And it's fruit and veg we want to talk about here. People in the fruits and vegetable group experienced three specific benefits compared to their counterparts. Alongside the benefits to their kidney health, they were also found to have lower systolic blood pressure and cardiovascular disease risk, despite being on lower doses of the medical interventions than they were previously.

Lead author on the study Donald E. Wesson M.D. highlighted that while it’s widely known that a better diet could greatly improve chronic conditions like these, it’s rarely prescribed by professionals. The University of Texas professor explained: “Dietary interventions for chronic disease management are often not recommended and even less often executed because of the many challenges to get patients to implement them.

“Nevertheless, they are effective, and in this instance, kidney and cardiovascular protective. We must increase our efforts to incorporate them into patient management and more broadly, make healthy diets more accessible to populations at increased risk for kidney and cardiovascular disease.” The study ultimately concluded fruits and vegetables could be a “foundational hypertension treatment” to slow down the progression of chronic kidney disease and lower a person’s risk of cardiovascular disease.

What did Dr Michael Mosley say about fruit and veg?

The late Dr Michael Mosley was a staunch supporter of the health benefits of these food groups. In 2014, he shared with BBC viewers how they could increase their daily intake from five to seven portions.

His advice was to aim for four servings of vegetables and three of fruit each day. He suggested starting the day with some veggies in an omelette or adding fruit to your cereal.

For lunch and dinner, he recommended incorporating more vegetables, with fruit serving as dessert. When it comes to choosing which fruits and vegetables to eat, he advocated for leafy greens like spinach and kale, which are packed with potassium, magnesium, and manganese.

He also recommended vegetables from the brassicas family, such as cabbage, broccoli, or cauliflower, which contain sulphur and organosulphur compounds, amino acids, and serve as good antioxidants. He gave a nod to the humble carrot, rich in carotenoids, another antioxidant, along with tomatoes, peppers, squash, and melons.

He also highlighted the importance of blue and purple foods like blueberries and red cabbage, citing evidence that they can boost memory. Lastly, he advised adding garlic, leeks, shallots, and onions to your diet, noting that garlic can kill micro-organisms, which is excellent news for those who aren't fans of bacteria.