Eat More Fruits and Vegetables to Reduce Heart and Kidney Disease Risk

New Research Highlights Benefits for People with High Blood Pressure

Eating more fruits and vegetables can significantly lower the risk of heart and kidney disease, especially for people with high blood pressure. According to new research, adding more plant-based foods like apples, broccoli, cucumbers, bananas, and green beans to your diet can be very beneficial.

Dr. Donald Wesson, a professor at Dell Medical School, University of Texas at Austin, explains that high blood pressure patients often face heart and kidney disease. The study aimed to see if reducing dietary acid helps prevent these complications.

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How Plants Help

Animal products, particularly meat, produce acid, while fruits and vegetables produce a base when consumed. Researchers conducted a study with 153 participants who had hypertension and a high risk of chronic kidney disease. They were divided into three groups: one added 2 to 4 cups of fruits and vegetables to their diet, another took baking soda, and the third continued with standard care. Baking soda was included because it reduces acid.

After five years, both the diet rich in fruits and vegetables and the baking soda showed benefits for kidney health. However, only the fruit and vegetable diet also improved heart health. Dr. Wesson concluded that a diet high in fruits and vegetables should be fundamental for managing high blood pressure and hypertension.

Supporting Studies and Expert Opinions

Dr. Marion Nestle from New York University, who was not involved in the study, highlighted that the benefits of plant-heavy diets are well-documented. This study adds to the evidence by showing reduced kidney disease risks.

Wesson’s lab has previously shown that an acid-producing diet harms kidneys, while a base-producing diet is beneficial. Most Americans consume more meat than fruits and vegetables, which leads to higher acid levels.

The challenge is making it easier for high blood pressure patients to follow a diet rich in fruits and vegetables. The American Heart Association recommends four to five servings of fruits and vegetables daily. Examples include a banana, a cup of leafy greens, or five to eight broccoli florets.

The DASH Diet

The DASH diet (Dietary Approaches to Stop Hypertension) is particularly effective for heart health. It includes:

• 4 to 6 servings of vegetables
• 4 to 6 servings of fruits
• 3 servings of whole grains
• 2 to 4 servings of fat-free or low-fat dairy products
• Several servings of lean meats, nuts, seeds, and legumes

Dr. Wesson notes that while nutritional changes are crucial, they are often not prioritized. He emphasizes the importance of making fruits and vegetables more appealing and accessible.

Making Healthy Eating Fun

Dr. Andrew Freeman from National Jewish Health suggests making fruits and vegetables more appealing by experimenting with different seasonings and sauces. Chefs are increasingly focused on making vegetables delicious, as highlighted by Dr. Christopher Gardner from Stanford University.

Managing Chronic Disease with Nutrition

Despite the benefits, some communities have limited access to fresh produce. Medication remains vital for managing high blood pressure, kidney disease, and heart disease. This study underscores the importance of incorporating nutrition into managing these conditions.

“A largely plant-based diet is linked to overall good health, reduced chronic disease, and lower mortality,” Nestle said.

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