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Whole Plant Foods and Hypertension

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Dietary Patterns and Whole Plant Foods in Aging and Disease

Part of the book series: Nutrition and Health ((NH))

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Abstract

Whole (and minimally processed) plant foods usually contain some mixture of blood pressure (BP) lowering bioactive nutrients and phytochemicals such as dietary fiber, potassium, magnesium, carotenoids, polyphenols, unsaturated fat, and plant protein and are lower in sodium and sugar compared to highly processed plant foods. Whole plant foods are more effective at reducing BP in adults who are ≥45 years, hypertensive and obese than adults <45 years, normotensive, or lean. Prospective studies show that the consumption of healthy diet with ≥3 daily servings of whole grains, especially oats and barley rich in β-glucan, and ≥5 daily servings of fruits and vegetables, especially when including ≥4 weekly servings of broccoli, carrots, tofu or soybeans, raisins, grapes and apples, are associated with lower hypertension risk compared to Western diets. RCTs support the effectiveness of whole grains in lowering BP, especially at 50 g/1000 kcals or those rich in β-glucan; fruits and vegetables rich in polyphenols or nitrates and their 100% juices have been found to lower systolic BP; and two daily servings of dietary pulses or 40 g soy protein are effective in lowering BP. Flaxseeds and sesame seeds tend to be more effective than nuts in lowering BP. Tea and coffee have different effects on BP. Both black and green tea (>2 cups/d) modestly lower BP in hypertensive individuals. Coffee (>3 cups/d) does not increase hypertension risk in normotensive people but hypertensive individuals may be more sensitive to acute increases in BP after coffee consumption. The potential mechanisms by which whole plant foods may reduce blood pressure and hypertension risk are; reducing the risk of weight gain, enhancing insulin sensitivity, improving vascular endothelial function, slowing the rate of arterial plaque build-up, maintaining electrolyte balance, and stimulating a healthier microbiota ecosystem.

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Appendix A: Estimated Range of Energy, Fiber, Nutrients and Phytochemicals Composition of Whole Plant Foods/100 g Edible Portion

Appendix A: Estimated Range of Energy, Fiber, Nutrients and Phytochemicals Composition of Whole Plant Foods/100 g Edible Portion

Components

Whole-grains

Fresh fruit

Dried fruit

Vegetables

Legumes

Nuts/seeds

Nutrients/phytochemicals

Wheat, oat, barley, rye, brown rice, whole grain bread, cereal, pasta, rolls and crackers

Apples, pears, bananas, grapes, oranges, blueberries, strawberries, and avocados

Dates, dried figs, apricots, cranberries, raisins and prunes

Potatoes, spinach, carrots, peppers, lettuce, green beans, cabbage, onions, cucumber, cauliflower, mushrooms, and broccoli

Lentils, chickpeas, split peas, black beans, pinto beans, and soy beans

Almonds, Brazil nuts, cashews, hazelnuts, macadamias, pecans, walnuts, peanuts, sunflower seeds, and flaxseed

Energy (kcals)

110–350

30–170

240–310

10–115

85–170

520–700

Protein (g)

2.5–16

0.5–2.0

0.1–3.4

0.2–5.0

5.0–17

7.8–24

Available carbohydrate (g)

23–77

1.0–25

64–82

0.2–25

10–27

12–33

Fiber (g)

3.5–18

2.0–7.0

5.7–10

1.2–9.5

5.0–11

3.0–27

Total fat (g)

0.9–6.5

0.0–15

0.4–1.4

0.2–1.5

0.2–9.0

46–76

SFAa (g)

0.2–1.0

0.0–2.1

0.0

0.0–0.1

0.1–1.3

4.0–12

MUFAa (g)

0.2–2.0

0.0–9.8

0.0–0.2

0.1–1.0

0.1–2.0

9.0–60

PUFAa (g)

0.3–2.5

0.0–1.8

0.0–0.7

0.0.0.4

0.1–5.0

1.5–47

Folate (μg)

4.0–44

<5.0–61

2–20

8.0–160

50–210

10–230

Tocopherols (mg)

0.1–3.0

0.1–1.0

0.1–4.5

0.0–1.7

0.0–1.0

1.0–35

Potassium (mg)

40–720

60–500

40–1160

100–680

200–520

360–1050

Calcium (mg)

7.0–50

3.0–25

10–160

5.0–200

20–100

20–265

Magnesium (mg)

40–160

3.0–30

5.0–70

3.0–80

40–90

120–400

Phytosterols (mg)

30–90

1.0–83

–

1.0–54

110–120

70–215

Polyphenols (mg)

70–100

50–800

–

24–1250

120–6500

130–1820

Carotenoids (μg)

–

25–6600

1.0–2160

10–20,000

50–600

1.0–1200

  1. SFA (saturated fat), MUFA (monounsaturated fat) and PUFA (polyunsaturated fat)
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Dreher, M.L. (2018). Whole Plant Foods and Hypertension. In: Dietary Patterns and Whole Plant Foods in Aging and Disease. Nutrition and Health. Humana Press, Cham. https://doi.org/10.1007/978-3-319-59180-3_14

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