Discover how eating more fruits and vegetables every day can benefit your well-being and long-term health.
Reviewed by Dietitian Annie Nguyen, M.A., RDReviewed by Dietitian Annie Nguyen, M.A., RD
Let’s face facts: America has a cardiovascular health issue. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the nation; one in 20 U.S. adults has coronary artery disease, and someone in America has a heart attack every 40 seconds.
This health issue is closely linked to chronic kidney disease (CKD) since hypertension (a.k.a. high blood pressure) is a primary risk factor for cardiovascular problems and contributes to the development and progression of CKD. However, despite advancements in pharmacological treatments, hypertension-related CKD and its cardiovascular impacts continue to rise, with heart disease being the primary cause of mortality in CKD patients.
Fortunately, a new study published in The American Journal of Medicine on August 5th, 2024, reveals how healthy dietary changes can lower cardiovascular disease risk and boost kidney health. Conducted over five years, the study found that increasing fruit and vegetable intake by 2 to 4 cups daily can have profound health benefits for managing hypertension, reducing cardiovascular disease risk, and improving kidney health.
Read on to learn more about the study’s findings and what they mean for your long-term health.
Related: 5 “Bad” Things You Should Actually Be Doing for Better Heart Health, According to Experts
What the Study Found
The research team, led by Donald E. Wesson, M.D., from Dell Medical School at The University of Texas at Austin, focused on patients with hypertension and high levels of urine albumin excretion, a marker of CKD.
Researchers divided the study’s 153 participants into three groups: one increased their fruit and vegetable intake, another took sodium bicarbonate (NaHCO3) supplements, and a third received standard medical care. Over the five years, the study found that while fruits and vegetables and NaHCO3 improved kidney health, only the fruit and vegetable group experienced significant reductions in blood pressure and cardiovascular disease risk.
Wesson told ScienceDaily, “Our patient studies showed… an acid-producing diet (one high in animal products) was kidney-harmful, and one that is base-producing (one high in fruits and vegetables) is kidney-healthy. Other investigators showed that a diet high in fruits and vegetables is heart-healthy. We hypothesized that one way that fruits and vegetables are both kidney- and heart-healthy is that they reduce the amount of acid in the diet and therefore the amount of acid that kidneys have to remove from the body.”
The study’s co-investigator, Maninder Kahlon, Ph.D. at the Department of Population Health at Dell Medical School, adds that the results support a shift in how hypertension treatment can be approached. Rather than starting with medications and adding dietary strategies, the research advocates making fruits and vegetables a foundational part of treatment. This approach addresses three critical goals: improving kidney health, lowering blood pressure and reducing cardiovascular disease risk—all essential for managing hypertension.
The researchers noted that beyond their cardiovascular and kidney health benefits, fruits and vegetables also help reduce the body’s acid load. High-acid diets, often rich in animal products, can strain the kidneys, while a diet high in fruits and vegetables helps balance the body’s pH levels to support kidney health.
“Dietary interventions for chronic disease management are often not recommended and even less often executed because of the many challenges to get patients to implement them,” said Wesson. “Nevertheless, they are effective, and in this instance, kidney and cardiovascular protective. We must increase our efforts to incorporate them into patient management and, more broadly, make healthy diets more accessible to populations at increased risk for kidney and cardiovascular disease.”
Aim to incorporate a variety of colorful fruits and vegetables into your meals, such as leafy greens, berries and citrus fruits. Simple swaps like replacing processed snacks with fresh fruit or adding a side of vegetables to your main dishes can make a significant difference.
If you have high blood pressure or are concerned about your cardiovascular health, speak with your healthcare provider to assess kidney function and discuss dietary changes that can help improve your overall health and well-being.
Related: 10 Vegetables You Should Be Eating Every Week, According to a Dietitian
The Bottom Line
A new study in The American Journal of Medicine found that adding 2 to 4 cups of fruits and vegetables daily can help manage blood pressure and reduce cardiovascular disease risk while allowing for lower medication doses. These findings suggest that healthy dietary changes such as eating more fruits and vegetables can help manage high blood pressure, improve cardiovascular health and keep your kidneys functioning properly.
Related: 7-Day Meal Plan for High Blood Pressure, Created by a Dietitian
Read the original article on Eating Well.
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