A recent study published in the journal Nutrients compared the effects of a ketogenic diet (KD) and a Mediterranean diet on blood pressure and heart health in overweight and obese adults. The study aimed to find which diet better supports cardiovascular health.
Why Diet Matters for Heart Health
More than 2.5 billion people worldwide were overweight in 2022, with about one billion classified as obese. Obesity raises the risk of many health problems, including heart disease. High blood pressure, along with unhealthy blood fat and sugar levels, often causes these risks.
Losing weight is key to improving heart health and lowering blood pressure in overweight individuals. Diets supervised by nutrition experts help ensure people get the nutrients they need while cutting calories.
The Mediterranean diet is known for reducing heart disease risk. It limits red meat, processed foods, salt, and alcohol. Instead, it emphasizes whole grains, fruits, vegetables, legumes, fish, and healthy fats.
The ketogenic diet is high in protein and fat but very low in carbohydrates. It can help with weight loss and metabolism but often includes more sodium and saturated fat. This may not be ideal for people with high blood pressure or heart risks.
Study Design and Participants
The study involved 26 adults without diabetes but with central obesity and a body mass index (BMI) over 27. Fifteen followed the ketogenic diet, and 11 followed the Mediterranean diet for three months. All had high-normal or mildly high blood pressure.
Researchers measured blood pressure, body composition, and blood markers at the start and after three months.
Key Findings: Both Diets Helped
Weight Loss: The ketogenic group lost an average of 11.3 kg (from 98.6 to 87.3 kg). The Mediterranean group lost 7.8 kg (from 93.8 to 86 kg).
Blood Pressure: Average 24-hour systolic blood pressure dropped by 9 mmHg (from 125 mmHg), and diastolic pressure fell from 79 to 73.7 mmHg in both groups.
Body Composition: The ratio of fat-free mass to total body mass increased in both groups, indicating healthier body composition despite some muscle loss.
Safety: Neither diet caused increased inflammation or kidney damage, and both were well tolerated.
Nocturnal Dipping: More people on the Mediterranean diet showed normal nighttime blood pressure drops, a positive heart health sign.
What This Means
Both the ketogenic and Mediterranean diets effectively reduce weight and lower blood pressure in overweight adults. They appear safe and beneficial for heart health when followed properly.
Losing about 5 kg of weight can lower systolic blood pressure by around 4.4 mmHg and diastolic pressure by 3.6 mmHg, highlighting weight loss as a key factor in managing blood pressure.
The study suggests that both diets can improve cardiovascular risk factors, but larger and longer studies are needed. Future research should include more diverse groups to confirm these findings and help refine dietary advice for controlling high blood pressure.
In summary, whether you choose keto or Mediterranean, both diets show promise for lowering blood pressure and improving heart health through weight loss and better body composition.
