Are Eggs Beneficial For High Blood Pressure?
Eggs are always debated—over easy or scrambled. Some studies recommend eating them; others advise against it. Eggs and cardiovascular health are discussed often, so should you eat them if you have high blood pressure?
"Egg consumption and cardiovascular health have been the subject of hundreds of studies, many with conflicting results," says NYU Langone Health cardiologist Anais Hausvater, M.D. Eggs include high-quality protein and fat, keeping you full and reducing your intake of harmful foods.
Dr. Hausvater adds that eggs may indirectly decrease blood pressure since they contain potassium and calcium, which lower blood pressure. Dr. Hausvater believes eggs may complement a heart-healthy diet that enhances cardiovascular function due to their nutritional richness.
Research Controversy Over Eggs
Recent egg-cardiovascular disease study has shown conflicting outcomes. Here are examples:
- A BMJ meta-analysis of three extensive U.S. research indicated that eating up to one egg per day does not increase cardiovascular disease risk and may minimize risk in Asian populations.
- In Nutrient research, long-term egg intake in French women was linked to increasing blood pressure.
- In a Current Hypertension Reports meta-analysis, egg eating did not affect blood pressure.
Why are these results so dissimilar? Dr. Hausvater believes controlling factors make nutrition studies difficult: It's hard to change a diet without considering the items that replaced it. Dr. Hausvater advises against removing eggs and consuming pastries.
Over the last several decades, cholesterol, a waxy molecule that circulates in the bloodstream and may impair heart function, has been rethought. Eggs contain cholesterol. Hence hypertensives were advised to avoid them—no more.
Eggs generally don't affect blood pressure. Prashanth Peddi, M.D., a Memorial Hermann primary care physician in Houston, TX, thinks the egg dispute is more about cholesterol and its indirect link to cancer and heart disease.
However, the American Heart Association recommends eating three to five eggs weekly.
Diet Options For High Blood Pressure
This diet restricts salt to 2,300 mg daily and emphasizes high-potassium foods to decrease blood pressure. Beans, lentils, avocados, and bananas qualify. This diet contains plenty of fresh produce.”
In addition to potassium, the DASH diet contains whole grains and dairy products for calcium, magnesium, and other minerals. The Mediterranean diet emphasizes fruits, vegetables, whole grains, olive oil, and nuts.
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DASH Diet Combinations
For a DASH / Mediterranean breakfast, Dr. Hausvater recommends the following combinations:
- Greek yogurt with natural peanut butter and fruit
- Eggs poached with whole grain bread and grass-fed butter
- Steel-cut oats with berries and walnut oil sprinkled
- Omelet of vegetables with tomato slices and avocado
This dietary approach can be essential to blood pressure management, particularly as you age. A study published in the journal Hypertension examined the effects of a Mediterranean-style diet on elderly individuals and found that after one year on a diet, the participants had substantially lower systolic blood pressure and less arterial rigidity.
Avoid These Foods If You Have High Blood Pressure.
When creating a weekly meal plan, it is also helpful to know what to avoid. According to Dr. Hausvater, highly processed meats and sugary foods are both associated with cardiovascular risks and higher rates of cancer, so avoid options such as:
- Bacon
- Ham
- Sausage
- Muffins
- Pastries
- Sweetened cereals
Meats from the charcuterie counter are also processed and typically contain high sodium levels; therefore, they should also be limited.
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Conclusive Eating Plan
If you need help, ask your health team, says UCLA Medical Center registered dietitian Dana Hunnes, Ph.D. Dietitians may examine your hypertension and other variables to determine the best treatment. Larger hospitals and health systems may provide nutrition lessons.
She thinks knowing your diet may help you feel more in control of your blood pressure, whether you eat eggs or not.
Hunnes says heart-healthy food enhances cardiovascular function and has a ripple effect. “You feel better, have more energy, sleep better, and other benefits.”
Reference:
Are Eggs Good for High Blood Pressure? (healthcentral.com)