Dr. Greger cites some pretty amazing studies, some I’ve covered over the years. I Like this one below. Lower your blood pressure (and your weight, blood glucose, cholesterol) in just 7 days while eating as much as you want. It’s embarrassing how much that sounds like a advertisement for a weight loss drug. But it works.
Effects Of 7 Days On An Ad Libitum Low-Fat Vegan Diet: The Mcdougall Program Cohort, Nutrition Journal, 14 October 2014
Participants (n=1615) ate a low-fat, high-carbohydrate, plant-based diet for 7 days. It was an inpatient setting so their food was provided. They could eat as much as they wanted – calories, portions, or food intake were not restricted.
After just 1 week (median figures, all reached statistical significance, p < .001):
- Weight loss: 3 lbs (eating as much as they wanted)
- Cholesterol decrease: 22 mg/dl
- Systolic blood pressure drop: 8 mm Hg*
- Diastolic blood pressure drop: 4 mm Hg*
- Blood glucose drop: 3 mg/dl**
- Patients whose 10-year CVD risk was >7.5% at start dropped to 5.5%***
* Salt shaking was not restricted. Drops were higher for high baseline BP (> 140/90).
** BG dropped 8 points for those with fasting > 100 at baseline, 17 points for those with fasting > 126.
*** Calculate your own 10-year CVD risk here. High risk is defined as >7.5%.
This is the diet they were eating:
No animal-derived ingredients (e.g, meat, fish, eggs, or dairy products) and no isolated vegetable oils (e.g, olive, corn, safflower, flaxseed, or rapeseed oil) were used. Meals were based around common starches, including wheat flour products, corn, rice, oats, barley, quinoa, potatoes, sweet potatoes, beans, peas, and lentils, with the addition of fresh fruits and non-starchy green, orange, and yellow vegetables. The macronutrient profile was roughly 7% fat, 12% protein, and 81% carbohydrate by calorie.
I just posted about Americans eating fewer fruits and vegetables over the last 5 years. I can’t see how that is moving us in the direction of lower blood pressures.