It has been studied that up to one-third of adults fail to incorporate an adequate amount of protein in their diet.
Hemp protein powder and high blood pressure: A significant and essential element for life, protein is a building block of every human cell and is actively involved in the crucial biochemical functions of the human body. Along with fats and carbohydrates, protein stands out to be one of the significant macro-nutrients ruling our body. It's chiefly a critical component necessary for growth, development, and repair of the tissue. So, eating a sufficient amount of protein daily is obligatory to stave off undernourishment along with preserving muscle mass and strength as we continue to age.
Protein intake and high blood pressure
Recent research published in Circulation reported that increasing protein intake might help lower systolic blood pressure by more than two mmHg in comparison with the consumption of carbohydrates. We all love food which is rich in salt. We love our processed food, the mouth-watering delicious burgers, and pizzas. However, excessive consumption of processed food which is high in salt (containing 40% sodium and 60% chloride) is never a good idea. Too much salt upset the compound balance in our body causing our arteries to narrow which results in more strain on the heart to pump out blood since the amount of blood flowing through the arteries is now less, and the organs aren’t receiving enough blood. This leads to chest pains, breathlessness, strokes, kidney damage, permanent nerve damage and heart attacks. The first thing we need to have is a reference – 120/80 is the normal blood pressure.
How can high blood pressure be controlled?
The second thing we need to understand is that in some cases, hypertension can be controlled by walking, exercising and above all, following a proper diet. There are a few things which need to be avoided, and have listed them down for your reference:
- Moderate the amount of processed food intake
- Food containing excessive salt like chips, papads, salted nuts, and salted popcorns should also, be avoided
- Choose whole grains, whole pulses, and lean proteins such as fish and poultry
- Avoid frying. Instead, the cooking method should be baking, broiling, roasting, steaming
- Avoid saturated fats, Trans fats, and cholesterol-rich foods. Include foods containing omega
- Three fatty acids like walnut and flax seeds
- Use skimmed milk and milk products
- Take plenty of fruits and vegetables
- Limit alcohol intake
How much protein to consume?
You will be able to receive 46 grams/day of protein in one serving of low-fat Greek yoghurt, a four oz. Although people who are trying to build muscle mass may require more protein amount for their body. Based on the percentage of calories, for an active adult, roughly about ten per cent of calories should come from proteins. Curbing the red meat consumed and instead of involving healthier sources of protein such as low-fat dairy products, salmon, yoghurt, or beans will majorly help in balancing the protein intake. A high protein diet for seniors should include nuts, eggs, protein shakes, salads, and meat.
Protein for Older Adults
Older adults must consume more amount of protein-rich foods when trying to shed kilos, dealing with a lingering or severe illness. This is because, during these traumatic periods, ageing bodies tend to process protein less competently and require more of it to uphold muscle mass and strength, bone health, and other vital physical functions. Alongside even seniors who are healthy necessitate more amount of proteins than when they were younger to facilitate in preserving muscle mass. Pooled with a propensity to become more inactive, this puts them at increased peril of weakening muscles, compromised flexibility, slower retrieval from bouts of illness, and the loss of independence.
(Medically reviewed by Ms Daljit Kaur, Chief of Dietetics, Fortis Escorts, Okhla Road, Delhi).
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