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Fighting Hypertension With The Power of Plants

The Plant Based Treaty puts food systems at the forefront of combating the climate crisis. Not only does this core mission help reduce greenhouse gasses and climate change, but eating a whole food, plant-based diet has the power to improve our health while preventing and reversing many diseases. This blog is part of our informative diet change series referencing nine major diseases that Dr. Michael Klaper spoke about in his keynote address in Toronto.

Health Issue: Hypertension

Although hypertension is common, it’s also quite serious and can be deadly. Generally known as high blood pressure, it’s estimated that 40% of people over the age of 25 have hypertension. High blood pressure is the leading risk for death and disability worldwide and causes approximately 19% of deaths (9.4 million annually) and 7% of disability. About one billion people around the world have hypertension. 

In Canada, hypertension affects almost 1 in 4 Canadian adults and in the United States nearly half of adults have hypertension (119.9 million people) and this increases the risk for heart disease and stroke, two leading causes of death in the US. In Latin America  approximately 35% of adults have hypertension, with an increase in Mexico over the last two decades. The trend of global prevalence for hypertension has also increased in the last two decades in Southeast Asian countries at almost 34%. Overall, hypertension is a significant public health concern around the world.

“Hypertension is both a disease and a major risk factor for other diseases. Population studies show an increasing rate of cardiovascular events such as stroke, myocardial infarction, heart failure, atrial fibrillation and premature mortality…” PubMed

“Hypertension has been among the most studied topics of the previous century and has been one of the most significant comorbidities contributing to the development of stroke, myocardial infarction, heart failure, and renal failure.” – PubMed

“Dietary and lifestyle changes can significantly help reduce blood pressure and can reduce, sometimes even eliminate, the need for medication.” – Physicians Committee For Responsible Medicine (PCRM)

The Physicians Committee For Responsible Medicine (PCRM) states it’s important to have your blood pressure checked regularly, since hypertension usually has no symptoms and many affected people don’t know they have the condition.

Studies

Dr. Klaper, endorser of the Plant Based Treaty, draws upon his experience as an attending physician when working at True North Health Centre in Santa Rosa, California. He explains that most of the patients arriving at the health center were overweight, if not clinically obese, with multiple medical issues. They were all put on a diet of whole plant foods with no added salt, sugar, or oils, and he says all nine diseases began to improve.

“The changes we saw in these participants was nothing short of remarkable. Within days the obesity begins to melt away, they lose about two pounds a day to start with as the bloat leaves their tissues, and then drops down to about a pound a day. Their arteries begin to relax and dilate so high blood pressures come down, inflammation throughout the body starts to subside, their joints stop hurting, their sinus headaches get better, their migraines go away.”

There are many medical studies supporting the use of plant-based diets to treat hypertension with data dating back almost a century. A recent study in PubMed titled, Plant-Based Diets Reduce Blood Pressure: A Systematic Review of Recent Evidence, states; “…plant-based diets are associated with lower blood pressure and overall better health outcomes (namely, on the cardiovascular system) when compared to animal-based diets.”

Success stories

Dr. Klaper shares an inspiring and successful story about his patient, Ken. “He was overweight with diabetes and hypertension. 12 weeks on a plant-based diet and he lost 10 kilos and got off his medications.”

There are multiple success stories of people with hypertension who turned their lives around on a plant-based diet. In an article for Forks Over Knives titled I Kicked Hypertension in a Matter of Weeks with a Plant-Based Diet, Lauren Melton explains how at 30 years old she was told her hypertension was the result of “bad genes” and that she would be on blood pressure medication forever, and at a much higher risk of developing type 2 diabetes, heart disease, and other heart issues. But that all changed after watching Forks Over Knives.

Melton writes: “I was blown away by the research on the connection between various chronic illnesses and the typical American diet. Based on what I learned, I decided to give a plant-based diet a try. Within just a matter of weeks, my blood pressure completely normalized. I no longer needed medication at all. I find it incredible that no physician or specialist had ever discussed the potential for reversing my hypertension with this dietary approach. I am now healthier than ever, all thanks to a plant-based diet. I have more energy, my skin is clearer, and my blood pressure is finally back to normal.”

Foods To Eat And Recipes:

Dr. Klaper says eating whole food, plant-based meals like the ones his patients ate at True North, loaded with fresh fruits, veggies, nuts, and grains helped them get healthier. They enjoyed large colourful salads, hearty vegetable soups, big plates of steamed green and yellow vegetables, and nutritious entrees including chilies, stews, soups, and curries.

Tofu Scramble. Photo: Heart UK

Foods rich in potassium include bananas, legumes, root vegetables like carrots, potatoes, and sweet potatoes, leafy greens, and vine fruits such as tomatoes, cucumbers, and zucchini.

Forks Over Knives has 50 vegan potato recipes to get you started. Or learn how to make a nourishing green smoothie and even grow your own kale and spinach!

In addition to the health benefits of eating more plants and less animal products, switching to a plant-based diet enables us to live safely within our planetary boundaries.

Disclaimer: This blog should not replace medical advice from a physician and is for informational purposes only. Always seek the advice of a physician or other qualified health provider for any questions you may have regarding a medical condition, or before embarking on any diet, exercise, or wellness program.

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