Hibiscus Tea vs. Plant-Based Diets for Hypertension
Aug 24, 2023
Hibiscus Tea vs. Plant-Based Diets for Hypertension
How do the blood-pressure lowering effects of hibiscus tea compare to the DASH diet, a plant-based diet, and a long-distance endurance exercise?https://nutritionfacts.org/subscribe/ https://nutritionfacts.org/donate/ ), I’ve been able to delegate the logistics to staff and concentrate more on the content creation. This allows me to do deeper dives into the literature to put new findings into better context. The videos are bit longer, but hopefully they’re more useful—let me know what you think!http://nutritionfacts.org/video/whole …)http://nutritionfacts.org/video/longe …)http://nutritionfacts.org/video/heart …)http://nutritionfacts.org/video/prote …)http://nutritionfacts.org/video/is-th …)http://nutritionfacts.org/video/how-m …)http://nutritionfacts.org/video/herba …) and Better Than Green Tea? (http://nutritionfacts.org/video/bette …) http://nutritionfacts.org/video/arter …)http://nutritionfacts.org/video/hibis … and he’ll try to answer it!https://NutritionFacts.org https://nutritionfacts.org/subscribe https://nutritionfacts.org/donate https://nutritionfacts.org/audio www.facebook.com/NutritionFacts.org www.twitter.com/nutrition_facts www.instagram.com/nutrition_facts_org https://nutritionfacts.org/books https://drgreger.org
Content
7.6 -> the latest research pitted hibiscus
9.519 -> against obesity giving hibiscus to
11.36 -> overweight individuals and
13.519 -> showed reduced body weight but after 12
15.759 -> weeks on hibiscus they only lost like
17.44 -> three pounds and really only one and a
19.359 -> half pounds over a placebo clearly no
22.16 -> magic fix
23.92 -> the purported cholesterol lowering
25.76 -> property of hibiscus tea it looked a bit
27.439 -> more promising some older studies
29.039 -> suggested as much as an eight percent
30.72 -> reduction drinking two cups a day for a
32.48 -> month
33.36 -> but when all the studies are put
34.64 -> together the results were pretty much a
37.2 -> wash
38.48 -> this may be because only about fifty
39.92 -> percent of people respond at all to
41.84 -> drinking the equivalent of between two
43.6 -> to five cups a day
45.039 -> though those that do respond may get a
47.36 -> respectable 12 or so percent drop in
49.28 -> cholesterol
50.64 -> but nothing like the 30 drop one can get
53.44 -> within weeks of eating a healthy enough
55.6 -> plant-based
56.84 -> diet high blood pressure is where
59.359 -> hibiscus may really shine a disease
61.92 -> affecting a billion people killing
64 -> millions
65.199 -> up until 2010 there wasn't sufficient
67.36 -> high quality research out there to
68.72 -> support the use of hibiscus tea to treat
70.72 -> it but there are now randomized double
72.72 -> blind placebo-controlled studies where
74.88 -> hibiscus tea is compared to artificially
77.2 -> colored and flavored water that looks
79.439 -> and tastes like hibiscus tea and the tea
82.08 -> did significantly better
84.64 -> we're still not sure why it works but
86.72 -> hibiscus does appear to boost nitric
88.64 -> oxide production which could help our
90.88 -> arteries relax and dilate better
93.28 -> regardless an updated review
94.88 -> acknowledged that the daily consumption
96.479 -> of hibiscus tea may indeed significantly
98.4 -> lower blood pressures in people with
99.759 -> hypertension
101.2 -> but by how much
103.68 -> how does this drop in blood pressure
105.68 -> compared to other interventions
107.6 -> well the premier clinical trial when it
110 -> comes to comprehensive lifestyle
111.2 -> modification for blood pressure control
112.88 -> is the premier clinical trial
116.079 -> realizing that nine out of 10 americans
118 -> are going to develop hypertension they
119.759 -> randomized 800 men and women with high
122.399 -> blood pressure into one of three groups
124.96 -> one was the control group the so-called
126.64 -> advice only group where patients were
128.56 -> just told to lose weight cut down and
130.8 -> solid increase exercise and eat
131.92 -> healthier here's a brochure
134.48 -> in the two behavioral intervention
136.16 -> groups they got serious 18 face-to-face
138.4 -> sessions group meetings food diaries
140.16 -> monitored physical activity calorie and
141.84 -> sodium intake now one intervention group
144.48 -> just concentrated on exercise and the
146.239 -> other one included exercise and diet
148.48 -> they pushed the dash diet high in fruits
150.879 -> and vegetables and low in full fat dairy
152.8 -> products and meat
154.16 -> and in six months achieved a
156.56 -> 4.3 point drop in
159.44 -> systolic blood pressure compared to
160.879 -> control slightly better than the
162.72 -> lifestyle intervention without the diet
165.28 -> now a few points might not sound like a
167.76 -> lot that's like someone going from blood
169.599 -> pressure of 150 over 90 to a blood
171.68 -> pressure of 146 over 90.
174.319 -> but on a population scale you know a
176.56 -> five-point drop in the
178.4 -> total number could result in a 14 fewer
181.84 -> stroke deaths nine percent fewer fatal
184.319 -> heart attacks and seven percent fewer
186.239 -> deaths every year overall
188.56 -> but
189.28 -> a cup of hibiscus tea with each meal
190.959 -> didn't just lower blood pressure by
192.64 -> three four five points but by seven
195.44 -> points uh you know uh uh 129 down to
199.2 -> 122. and in fact tested head to head
201.599 -> against a leading blood pressure drug
203.44 -> called captopril
205.04 -> two cups of strong hibiscus tea every
207.04 -> morning using a total of five tea bags
209.2 -> for those two cups was as effective in
211.519 -> lowering blood pressure as a starting
212.879 -> dose of 25 milligrams of captopril taken
214.959 -> twice a day
216.319 -> so
217.12 -> as good as drugs without the drug side
219.519 -> effects and
220.879 -> better than diet and exercise
223.44 -> well the lifestyle interventions were
226.56 -> pretty wimpy as public health experts
229.44 -> noted the premier study was only asking
232.48 -> for
233.28 -> 30 minutes of exercise a day whereas the
235.439 -> world health organization is more like
237.36 -> you know hour day minimum
239.68 -> and diet wise the
242.319 -> lower the animal fat intake and the more
245.439 -> plant sources of protein the premier
247.76 -> participants were eating the better the
249.28 -> diet appeared to work
250.959 -> which may explain why vegetarian diets
253.28 -> appear to work even better and the more
255.76 -> plant-based the lower the prevalence of
258.32 -> hypertension
259.84 -> on the dash diet they were you know they
262.4 -> told to cut down on meat but we're still
263.919 -> eating meat every day so it would
265.52 -> qualify as the non-vegetarians here in
267.44 -> the adventist 2 study which looked at 89
269.6 -> 000 californians and found that those
271.52 -> who instead only ate meat on more like a
273.199 -> weekly basis had 23 lower rates of high
275.84 -> blood pressure
276.96 -> cut out all meat except fish and the
278.56 -> rate is 38 percent lower cutout army
281.04 -> period the vegetarians have less than
283.12 -> half the rate and the vegans cutting out
285.44 -> all animal protein and fat appear to
287.28 -> have thrown three-quarters of their risk
289.44 -> of this major killer out the window
292.88 -> one sees the same kind of a stepwise
295.199 -> drop in diabetes rates is one's diet
297.68 -> gets you know more and more plant-based
300 -> and a drop in excess body weight such
301.84 -> that only those eating completely
304 -> plant-based diets fell into the ideal
305.68 -> weight category
307.6 -> but could that be why those eating
309.52 -> plant-based diets have such great blood
310.88 -> pressure maybe it's just because they're
312.32 -> so skinny on average i've shown
314.479 -> previously how those eating plant-based
316.4 -> diets have just a fraction of the
317.84 -> diabetes risk even at the same weight
320.639 -> even after controlling for bmi but what
323.039 -> about hypertension
324.88 -> the average american has what's called
328.039 -> pre-hypertension which means the top
329.84 -> number of your blood pressure between
331.12 -> 120 and 139 not yet hypertension which
334 -> starts at 140 but it means we
336.56 -> may be well on our way
338.479 -> compare that to the blood pressure of
339.759 -> those eating whole food plant-based
341.36 -> diets not three points lower four points
344 -> lower or even seven points lower but 28
346.8 -> points lower
348.72 -> now but the group here eating the
350.639 -> standard american diet was on average
352.16 -> overweight with a bmi over 26. still
356 -> better than most americans
357.759 -> but while the vegans were a trim 21 over
361.919 -> here
363.039 -> i think you know that's 36 pounds
365.039 -> lighter so maybe the only reason those
367.36 -> eating you know meat eggs dairy and
369.12 -> processed junk had such higher blood
371.199 -> pressure was because they were
372.24 -> overweight maybe the diet per se had
374 -> nothing to do with it
375.44 -> to solve that really we would have to
377.039 -> find a group still leaving the stand
378.639 -> american diet but as slim as a vegan
381.12 -> to find a group that fit and trim they
383.199 -> had to use long-distance endurance
385.12 -> athletes who ate the same crappy
386.8 -> american diet
388.08 -> but ran an average of 48 miles a week
390.96 -> for 21 years
392.72 -> they ran almost two marathons a week for
394.8 -> 20 years
396.96 -> so if you do that you know anyone can be
400.08 -> slim as a vegan no matter what they eat
402.88 -> so
403.68 -> where did they fall on this graph
405.919 -> both the vegans in the conventional diet
407.36 -> group were sedentary less than an hour
408.8 -> of exercise a week
410.4 -> the endurance runners
412.639 -> were here
414.24 -> so it appears if you run about a
416.24 -> thousand miles every year you can start
419.199 -> to rival some couch potato vegans
422.56 -> doesn't mean you can't do both but may
424.16 -> be easier to just eat plants
448.8 -> you
Source: https://www.youtube.com/watch?v=ZEAB1-Bkgs4
