Comparison of Keto and Mediterranean Diets: Both Strategies Potentially Decrease Blood Pressure Levels
World Health Organization data indicates that approximately 1 billion people globally live with high blood pressure, a medical condition known as hypertension, occurring when the force of blood flow through arteries is too high. High blood pressure poses an increased risk for several serious health issues, including heart disease, aneurysm, chronic kidney disease, and dementia.
To manage high blood pressure, lifestyle changes, in addition to medications, are recommended. These alterations can include quitting smoking, getting regular exercise, limiting alcohol consumption, and adopting a healthy diet.
In recent years, the Mediterranean and ketogenic (keto) diets have gained popularity as options for managing hypertension. Research published in April 2024 indicated that following the Mediterranean diet could help lower blood pressure, while another study from July 2019 suggested a low-carbohydrate diet like the keto diet could aid in lowering blood pressure readings for individuals with type 2 diabetes.
Now, a new study published in the journal Nutrients offers more evidence to support the use of both the Mediterranean and keto diets in lowering blood pressure and improving cardiovascular health. The study, conducted over a three-month period, recruited 26 adults with obesity or overweight, high blood pressure, and moderate cardiovascular risk scores. Half of the participants followed the Mediterranean diet, while the other half adhered to the keto diet.
After three months, researchers found that participants in both diet groups experienced a decrease in blood pressure and weight loss. They also observed increases in fat-free mass (lean body mass) and decreases in body fat, blood lipid levels, and insulin concentrations.
The study also noted a difference between the two diets in terms of nocturnal dipping, a natural decrease in blood pressure that occurs during sleep. Those following the keto diet exhibited a higher level of nocturnal dipping than those on the Mediterranean diet, a finding that may reflect better cardiovascular regulation.
The study's findings offer the possibility that both the Mediterranean and keto diets could serve as effective tools for managing blood pressure and improving cardiovascular health, with differences in specific cardiovascular parameters. Further research, including larger, controlled studies, will be necessary to confirm these findings and examine their potential impact on clinical outcomes.
Interviews with experts suggest that, while the Mediterranean and keto diets have some differences in terms of food restrictions, they may still be able to achieve similar beneficial outcomes for individuals, depending on their food preferences. Both diets concentrate on reducing carbohydrate and sugar intake, which is critical for promoting weight loss and shifting the body's metabolism towards burning fat.
Experts also emphasized the significance of metabolic syndrome, including high blood pressure, abdominal obesity, high blood sugar, and disordered lipids, as a major risk factor for cardiovascular disease. Lifestyle modifications, such as dietary improvements, will be essential in combating the burden of heart disease in modern society.
For individuals seeking guidance on which dietary pattern might be best for them, experts recommend meeting with a registered dietitian nutritionist (RDN) for personalized advice that takes into account their unique needs, health conditions, and lifestyles. Choosing a dietary pattern that is sustainable, focusing on increasing nutrient-dense foods, is crucial for achieving long-term success in managing both weight and blood pressure.
- World Health Organization data shows approximately 1 billion people globally live with hypertension, a condition linked to various chronic diseases like heart disease and dementia.
- In addition to medication, lifestyle changes, such as regular exercise, quitting smoking, limiting alcohol, and adopting a healthy diet, are recommended to manage hypertension.
- The Mediterranean and ketogenic (keto) diets, both rich in nutrition, have gained popularity for their potential impact on hypertension management.
- A study published in Nutrients found that both diets can help lower blood pressure, improve cardiovascular health, and induce weight loss in individuals with obesity or high blood pressure.
- The keto diet, specifically, was observed to have a higher level of nocturnal dipping compared to the Mediterranean diet, indicating better cardiovascular regulation.
- Further research is necessary to confirm the findings and assess the impact on clinical outcomes, but experts suggest both diets, with their focus on reducing carbohydrate and sugar intake, can have similar health benefits.
- For individuals seeking guidance, meeting with a registered dietitian nutritionist (RDN) is recommended for personalized advice on dietary patterns that align with their unique needs, health conditions, and lifestyles.
- To achieve long-term success in managing weight and blood pressure, choosing a sustainable dietary pattern that emphasizes nutrient-dense foods is crucial.
