Prior to this, a nationwide study by the Chinese Center for Disease Control and Prevention showed that unhealthy diet remains one of the important risk factors for cardiovascular disease in China, with fruits, whole grains, and vegetables being among the top three foods eaten least in an unhealthy diet. Recently, the benefits of fruits and vegetables have been reaffirmed, with a study published in the American Medical Journal indicating that hypertension patients who eat more fruits and vegetables are beneficial in delaying the progression of chronic kidney disease, controlling blood pressure, and reducing the risk of cardiovascular disease.
Eating fruits and vegetables
Lowering blood pressure, protecting the heart and kidneys
The study included 153 hypertensive patients aged 18-70 with a large amount of proteinuria, without diabetes or cardiovascular disease, and with normal kidney function. They were randomly assigned to the fruit and vegetable group, the oral sodium bicarbonate group, and the conventional medication group.
The fruit and vegetable group consumed a certain amount of fruits/vegetables daily, including apples, apricots, oranges, peaches, pears, grapes, strawberries, carrots, cauliflower, eggplant, lettuce, potatoes, spinach, tomatoes, and zucchini. The oral sodium bicarbonate group took an average of 4-5 sodium bicarbonate tablets (650 mg) per day, split into two doses.
The study found that compared to conventional medication, both the fruit and vegetable group and the oral sodium bicarbonate group had significantly reduced proteinuria. The progression of chronic kidney disease was slower in the fruit and vegetable group and the oral sodium bicarbonate group compared to the conventional medication group. The fruit and vegetable group had the greatest reduction in risk factors for cardiovascular disease, such as systolic blood pressure, low-density lipoprotein cholesterol, and body mass index, compared to the conventional medication group and the oral sodium bicarbonate group.
In the first year of intervention, the cardiovascular protective effect of fruits/vegetables was significant. In the second year of intervention, either through fruits/vegetables or supplementary sodium bicarbonate, a significant kidney protective effect was observed.
Although both strategies of eating fruits/vegetables or supplementing sodium bicarbonate have similar protective effects on the kidneys, compared to sodium bicarbonate and conventional medication, fruits/vegetables have a better effect on improving risk factors for cardiovascular disease, thus recommending fruits and vegetables as the basic diet for patients with primary hypertension.
Eating more fruits and vegetables
Many benefits
Why do vegetables have a protective effect on the heart and kidneys? Researchers claim that the acid or alkaline produced by the diet is related to the outcomes of the kidneys and cardiovascular system. Animal-based foods produce acid, while most plant-based foods, including fruits and vegetables, produce alkali during metabolism. In modern diets, the content of animal-based foods is higher than plant-based foods, and an acidic diet is associated with an increased incidence and progression of chronic kidney disease and increased risk of cardiovascular disease. Reducing dietary acid can be achieved by adding alkali-producing fruits and vegetables to the diet, or more simply by adding oral mineral alkalis such as sodium bicarbonate for kidney and cardiovascular protection.
Eating more fruits and vegetables leads to greater health benefits. A study conducted by scholars from Xiangya Second Hospital of Central South University showed that elderly people who eat more fruits and vegetables benefit their cardiovascular health. Researchers from the Jiangsu Provincial Center for Disease Control and Prevention found in a study of nearly 20,000 people that diabetic patients who appropriately consume more fresh fruits on a regular basis are better able to control blood sugar levels. A study from the UK pointed out that daily consumption of 800 grams of fruits and vegetables can be more beneficial for overall health. Consuming 800 grams of fruits and vegetables per day can reduce the risk of cardiovascular and cancer diseases.
A study from Sweden also indicated that lutein has anti-inflammatory effects and helps to suppress inflammation in patients with coronary heart disease. Lutein is one of the carotenoids found in abundance in vegetables and fruits such as corn, carrots, spinach, kale, mango, kiwi, grapes, tomatoes, and other fruits.
A minimum of 300 grams of vegetables per day
At least 200 grams of fruits per day
Vegetables and fruits help prevent cancer and cardiovascular disease. So, how much should one eat daily for optimal benefits? A study published in Circulation involving approximately 2 million adults showed that consuming 2 servings of fruits and 3 servings of vegetables per day is most beneficial for longevity. One serving equates to about half a cup of blueberries, one banana, or half a cup of cooked spinach. One cup equals 240 milliliters.
The Chinese Guidelines for Prevention of Cardiovascular Metabolic Diseases recommend that adults should consume ≥500 grams of vegetables and fruits daily, including 300-500 grams of fresh vegetables daily, with dark-colored vegetables accounting for at least half; the recommended daily intake of fresh fruits should be 200-350 grams, without substituting with fruit juice.
The Chinese Resident Dietary Guidelines mention that the intake of fruits and vegetables is considered an important component of a balanced diet. It is recommended to consume no less than 300 grams of fresh vegetables daily, with dark-colored vegetables accounting for more than half. For fruits, the recommended daily intake is 200-350 grams, emphasizing that fruit juice cannot replace fresh fruits.
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Reporter|| Yansheng
Editor|| Yan Hongbo
