Eat Your Way to Health: How Fruits and Veggies Can Keep the Doctor Away

Want to keep the doctor away? New research suggests that munching on a few more apples, bananas, and broccoli might be the secret, especially for those with high blood pressure at risk for heart and kidney issues.

Dr. Donald Wesson, a professor at Dell Medical School, led a study to see if reducing acid in our diet could cut down on the complications from high blood pressure. Animal products, like meat, tend to produce acid, while fruits and veggies are more alkaline.

Wesson’s team tested this by dividing 153 people into three groups: one group added 2 to 4 cups of fruits and veggies to their diet, another took baking soda to reduce acid, and the third stuck with standard care.

After five years, the results were in: both the plant-heavy diet and baking soda improved kidney health, but only the fruits and veggies boosted heart health too. The takeaway? A diet rich in fruits and vegetables should be a go-to strategy for managing high blood pressure.

Even if you’re not battling high blood pressure, adding more fruits and veggies to your plate is a smart move. The American Heart Association recommends 4 to 5 servings a day, which could be as simple as a banana, a handful of strawberries, or a cup of leafy greens.

The DASH diet is particularly beneficial, offering a balanced mix of fruits, veggies, whole grains, and lean proteins. Dr. Andrew Freeman suggests making your meals more exciting by experimenting with flavors and seasonal produce. Adding herbs, spices, and sauces can turn simple veggies into a delicious treat.

Dr. Christopher Gardner, a professor at Stanford, highlights that there’s a culinary shift towards making vegetables “unapologetically delicious.” So, get creative in the kitchen and enjoy your way to better health!

Even with limited access to fresh produce in some areas, incorporating more plant-based foods into your diet can be a game-changer for managing chronic diseases like high blood pressure, kidney disease, and heart disease. As Dr. Marion Nestle puts it, a diet rich in plants isn’t just good for your kidneys—it’s key to overall health and longevity.

So, next time you’re grocery shopping, grab some extra fruits and veggies. Your body will thank you! 🍎🥦

Source: https://www.cnn.com/2024/08/06/health/fruits-vegetables-heart-kidney-disease-wellness