📊 Nutrient breakdown of the 90 30 50 diet (Source)
Adopting the 90 30 50 diet may benefit those with high blood pressure by emphasizing the intake of healthy fats and fiber, which are known to support cardiovascular health. The balanced approach to fats, particularly omega-3s, can aid in reducing blood pressure levels naturally. Plus, ample fiber helps in managing weight, a key factor in hypertension control.
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The 90 30 50 diet plan for high blood pressure focuses on reducing sodium intake while ensuring a balanced diet rich in protein, fiber, and healthy fats. By consuming at least 90 grams of protein, 30 grams of fiber, and 50 grams of fats daily, this plan helps manage blood pressure and promotes cardiovascular health. Foods rich in potassium, magnesium, and calcium are emphasized to counteract high blood pressure.
This diet discourages the consumption of processed foods, which are often high in sodium, and instead promotes whole grains, lean proteins, and plenty of fruits and vegetables. Such dietary adjustments can significantly impact blood pressure levels and improve overall heart health.
(...) people who consume omega-3-rich foods on a regular basis remain mentally clearer and have a lower likelihood of developing cognitive deterioration than those who consume less of there healthy fats.
Lisa Mosconi, PhD
The 90 30 50 diet plan for high blood pressure emphasizes lean proteins, fiber-rich legumes, and healthy fats to naturally reduce hypertension. Foods like salmon and walnuts support heart health with omega-3 fatty acids, while fiber helps flush out excess sodium. Avocados and olive oil provide potassium to counteract sodium’s effects, promoting balanced blood pressure.
If you're following the 90 30 50 diet plan for high blood pressure, try swapping pricey protein sources like steak with budget-friendly legumes like lentils or chickpeas. Both are high in protein and fiber. Go for seasonal fruits and vegetables to save on your produce, and keep an eye out for sales on healthy fats like olive oil and avocados. Don't underestimate the cost-saving power of frozen veggies, which retain their nutrients while being more affordable than fresh.
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
