WHITAKER WELLNESS DIET FOR HIGH BLOOD PRESSURE: PROTEIN POWER

Protein is one of the most important nutrients required by the human body. People often equate protein with muscle, but your muscles aren’t the only part of your body made of protein. Approximately half of the solid substances of your body are composed of protein – it is required for the construction of hair, nerves, skin, blood, sperm, and eggs. Protein also provides the basic building blocks for enzymes, hormones, blood plasma, and even saliva. However, most Americans eat more protein than they need. Excess protein is hard on the kidneys and can also contribute to osteoporosis, or thinning of the bones, as we age. Furthermore, high-protein foods such as meat and whole dairy also contain a lot of fat, much of it unhealthy saturated fat.
It’s recommended to get about 20 percent of your daily total calories from protein, concentrating on lean protein sources such as fish and seafood, skinless poultry, egg whites (an occasional yolk is fine), low-fat or fat-free dairy products, tofu, legumes, and whole grains. Fish is especially recommended, particularly salmon, herring, mackerel, and other fish rich in omega-3 oils. Increased consumption of such fish is associated with decreases in blood pressure in hypertensive men and women. A plant-based diet, as long as it includes soy and other legumes, will provide adequate protein. Aim for three to four small servings of protein-rich foods per day and make sure you eat some protein at each meal.
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WHITAKER WELLNESS DIET FOR HIGH BLOOD PRESSURE: PROTEIN POWERProtein is one of the most important nutrients required by the human body. People often equate protein with muscle, but your muscles aren’t the only part of your body made of protein. Approximately half of the solid substances of your body are composed of protein – it is required for the construction of hair, nerves, skin, blood, sperm, and eggs. Protein also provides the basic building blocks for enzymes, hormones, blood plasma, and even saliva. However, most Americans eat more protein than they need. Excess protein is hard on the kidneys and can also contribute to osteoporosis, or thinning of the bones, as we age. Furthermore, high-protein foods such as meat and whole dairy also contain a lot of fat, much of it unhealthy saturated fat.It’s recommended to get about 20 percent of your daily total calories from protein, concentrating on lean protein sources such as fish and seafood, skinless poultry, egg whites (an occasional yolk is fine), low-fat or fat-free dairy products, tofu, legumes, and whole grains. Fish is especially recommended, particularly salmon, herring, mackerel, and other fish rich in omega-3 oils. Increased consumption of such fish is associated with decreases in blood pressure in hypertensive men and women. A plant-based diet, as long as it includes soy and other legumes, will provide adequate protein. Aim for three to four small servings of protein-rich foods per day and make sure you eat some protein at each meal.*91/313/5*

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