Unloved food group you should eat to cut blood pressure and aid heart and kidney

A new study has found that eating more of a certain food group could help reduce high blood pressure, as well as lower the risk of cardiovascular and kidney disease

Experts are urging those with high blood pressure and other chronic conditions to pile their plates high with common foods we all know we should eat more often - but ignore regularly. A study published in The American Journal of Medicine revealed that incorporating more of this food into your daily life could significantly improve your blood pressure, cardiovascular and kidney health.

Over a five-year period, the study monitored 153 hypertensive macroalbuminuric patients - individuals with high blood pressure showing early signs of kidney damage and cardiovascular disease. These participants were all receiving medical interventions and protections against kidney and cardiovascular disease due to their condition.

They were divided into three groups: one received their usual care, the second was given oral sodium bicarbonate, and the third was provided with healthy but perhaps slightly unloved fruits and vegetables to combat their chronic conditions. The results were surprising, with the last two groups showing slower progression of kidney disease than those receiving standard care.

However, the fruit and vegetable group experienced a triple whammy of benefits compared to their counterparts. Not only did they see improvements in their kidney health, but they also had lower systolic blood pressure and reduced risk of cardiovascular disease, despite being on lower doses of the medical interventions than before. Donald E. Wesson M.D. , the study's lead author, has shed light on the often-ignored power of a healthy diet in tackling chronic diseases.

Despite being less frequently advised by health specialists, dietary changes can have profound effects on health, as explained by the academic from the University of Texas: "Dietary interventions for chronic disease management are often not recommended and even less often executed because of the many challenges to get patients to implement them."

He continues to stress their significance by adding, "Nevertheless, they are effective, and in this instance, kidney and cardiovascular protective. We must increase our efforts to incorporate them into patient management and more broadly, make healthy diets more accessible to populations at increased risk for kidney and cardiovascular disease." The research conclusively pinpointed fruits and vegetables as a key element in what could be considered a fundamental treatment for hypertension, which can aid in slowing down the progression of chronic kidney disease and decrease the risk of cardiovascular diseases.

What is so good about fruit and vegetables?

The late Dr Michael Mosley was a keen advocate of the benefits of fruit and vegetables. Back in 2014, he told BBC fans how they could get their daily dose up from five a day to seven.

He said aim to eat four portions of veg a day and three of fruit. You could, he said, start the day with some veg in an omelette - or pop some fruit in your cereal.

Then for lunch and dinner, get the vegetables in, he said. Fruit can be for dessert.

In terms of which vegetables and fruit to select, he advised going for leafy greens such as spinach and kale. These are rich in potassium, magnesium and manganese.

Vegetables from the brassicas family are also a good pick, he said - containing sulphur and organosulphur compounds, which have amino acids and are a good anti-oxidant. He suggested plumping for cabbage, broccoli or cauliflower.

He also gave his support to the humble carrot, which is rich in carotenoids, another antioxidant. Tomatoes, peppers, squash and melons also have this.

Then don't forget blue and purple foods like blueberries and red cabbage, he said. The doctor said that there has been some evidence these can improve memory.

Finally, he advised whacking in garlic, leeks, shallots and onions. Garlic itself, he said, can kill micro-organisms - which if you're no fan of bacteria is great news.