Eating fruits and vegetables is not only a pleasure for the palate, but it is also essential to keep us healthy. These foods are rich in nutrients and antioxidants that help prevent multiple diseases, especially those related to the heart and kidneys. According to the World Health Organization (WHO) , a daily intake of at least 400 grams of fruits and vegetables is recommended , or in other words, five portions of 80 grams, adapted according to factors such as age, sex and level of physical activity.
new light on the positive impact of fruits and vegetables on kidney and cardiovascular health, especially in people with hypertension .
The study: fruits and vegetables vs. hypertension
Wesson’s team conducted a controlled trial with 153 participants , all of whom were patients with hypertension and an elevated risk of developing chronic kidney disease . The participants were divided into three groups. One group added two to four cups of fruits and vegetables to their daily diet; the second group took baking soda daily, while the third group followed standard medical treatment for hypertension.
The aim was to determine whether a low-acid diet, which is largely provided by fruits and vegetables, could have protective effects on the kidneys and heart in these patients.
Revealing results
After a five-year follow-up, the results were clear: those who increased their consumption of fruits and vegetables showed a significant improvement in their kidney health and a reduction in blood pressure . There was also an improvement in risk indicators for cardiovascular diseases, compared to the other two groups.
The group that added baking soda also experienced some benefits, but not as dramatic as those who consumed fruits and vegetables. According to Wesson, “Patients with high blood pressure often have two major problems: heart disease and kidney disease. The study shows that lowering acid levels through a diet rich in fruits and vegetables can significantly reduce these complications.”
Less drugs, more natural benefits
One of the most surprising findings of the study was that patients who ate more fruits and vegetables were able to reduce the dosage of medications usually used to control blood pressure. Maninder Kahlon , co-author of the study, explained that “thanks to fruits and vegetables, patients were able to lower their blood pressure and reduce cardiovascular risk with lower doses of medications.”
This not only has implications for health, but also for the quality of life of patients, who can avoid the side effects associated with blood pressure control medications.
Fruits and vegetables, the natural treatment
The researchers concluded that fruits and vegetables should be considered a crucial part of treatment for people with hypertension, as they not only help lower blood pressure but also protect the kidneys and heart. They also stressed that dietary interventions are often more effective than pharmacological interventions, although they are less often recommended by doctors due to the difficulties in implementing them consistently in patients.
As Kahlon stated: “You can get kidney health benefits from fruits and vegetables, such as lowering blood pressure and cardiovascular disease risk, but not from baking soda.”
Keys to including more fruits and vegetables in your diet
Including more fruits and vegetables in your diet doesn’t have to be complicated. Here are some tips:
- Start your day with a green smoothie : blend spinach, banana, apple and a little water for a nutrient-packed breakfast.
- Add vegetables to your main meals : a plate of pasta or rice with a side of broccoli, zucchini or carrots is an excellent option.
- Healthy snacks : Instead of chips or cookies, opt for fresh fruits like apples, pears or grapes.
- Make colorful salads : Play with a mix of green leaves, tomatoes, cucumber, grated carrot and a touch of avocado for extra flavor.
With small daily actions, you can reap the benefits of these natural foods and improve your well-being in the long term. Your heart and kidneys will thank you!
