It’s no secret that chicken is a popular food choice for people looking to maintain a healthy diet. But what about those with high blood pressure? Is chicken good for high blood pressure? The answer may surprise you. Keep reading to find out more.
Is chicken good for high blood pressure?
This is a good question, and it may surprise you to know that the answer is yes, chicken can be good for high blood pressure, but it depends on how you cook it.
The National Heart Foundation of Australia recommends adding chicken to your diet as part of their DASH (Dietary Approaches to Stop Hypertension) eating plan. This is because grilled chicken is low in fat and salt and easy to make by grilling, broiling, or baking.
However, if you deep fry your chicken or add salt to it for seasoning when cooking, you’ll be adding salt and fat, which won’t be so good for your high blood pressure.
If you’re wondering why chicken can be good for high blood pressure, let me explain. When we talk about high blood pressure, we call this Hypertension, which is caused by the force of your blood pushing against the walls of your arteries as it flows through them. This force can cause damage, and over time this damage can lead to heart disease or stroke.
What are the benefits of chicken?
Chicken is popular and versatile meat that lends itself to many flavors and is relatively low in fat and high in protein. It’s also easy to prepare, cook and serve. Many people choose chicken as their preferred meat because of these reasons.
Here are some benefits of eating chicken:
Chicken is high in protein
Protein helps keep your muscles strong, helps you recover after workouts, and you will feel fuller longer. A recommended serving of chicken is 3 ounces which are about the size of a deck of cards.
Chicken is suitable for your bones
Chicken has more than half the daily recommended phosphorus in just one serving. Phosphorus works with calcium to help build strong bones. It also helps repair tissues and maintains a healthy acid balance in body fluids.
Chicken supports immune system health
Zinc plays a vital role in supporting the immune system and the metabolism of carbohydrates, proteins, and fats. Zinc also promotes average growth and development during pregnancy, childhood, and adolescence. Chicken contains zinc to support this vital function in the body.
Prevents Heart Diseases
The nutrients present in chicken-like niacin, monounsaturated fats, potassium, choline, and magnesium promote heart health by helping lower LDL cholesterol levels while increasing HDL cholesterol levels in your body. Eating chicken also reduces Hypertension, which is one of the primary causes of heart disease.
Weight Loss
Chicken has always been trendy among dieters for its ability to help people lose weight. It is packed full of essential amino acids (the building blocks of protein), which help repair muscles after a workout and build new muscle tissue.
Chicken is also shallow in fat and carbohydrates, making it the perfect food for those on low-fat diets. Eating chicken regularly can help prevent obesity, heart disease, and other health problems.
Rich in Vitamins and Minerals
Chicken contains several nutrients that are vital for maintaining good health. These include vitamins such as A, B6, B12, and E and minerals such as potassium and magnesium.
Anticancer Properties
Eating chicken can reduce the risk of developing various types of cancer. It contains carnosine, which has been shown to inhibit the growth of tumors by 50% in certain types of cancer cells.
Reduced Cholesterol
Chicken is an excellent source of lean protein, which means it contains very little saturated fat — the type that causes bad cholesterol levels to rise. Eating chicken will help you to lower your cholesterol levels, thereby reducing your risk of cardiovascular diseases such as heart attacks or strokes.
Control of Blood Pressure
Chicken contains potassium, which helps control blood pressure. It also contains magnesium, which helps relax blood vessels and muscles. This means magnesium can help improve blood flow and lower blood pressure levels.
A 3-ounce (oz) skinless chicken breast provides 420 milligrams (mg) of potassium and 15 mg of magnesium. A 6-oz portion offers 840 mg of potassium and 31 mg of magnesium.
Essential for Healthy Skin
Chicken contains vitamin B6. The body uses this vitamin to make melanin, which gives skin its natural color and protects it from the sun’s ultraviolet rays.
A 3-oz portion provides 0.5 milligrams (mg) of vitamin B6. A 6-oz bit provides 1 mg — around half the recommended daily intake for adults.
What are the downsides of eating chicken?
The biggest downside is that the chicken industry is responsible for much pollution. Factory farms produce a large amount of chicken poo. This is a real problem because the poo contains antibiotics and other chemicals that can pollute the surrounding area. Some of the waste also escapes into rivers, killing fish and plants.
Another problem is that many chickens are kept in cramped conditions, making them more likely to spread diseases to each other. The states also make them more stressed, making them taste worse.
Finally, some people are worried that chickens may be infected with salmonella or campylobacter bacteria, which can cause food poisoning in humans.
What does science have to say about chicken?
Chicken is a good source of protein. It’s rich in phosphorus, vitamin B6 and selenium. But if you overeat chicken, it may cause problems for your health.
The World Health Organization (WHO) recently announced that processed meats — like bacon, hot dogs, and beef jerky — cause cancer. Chicken has not processed meat, but it can be equally harmful to your health.
Is it recommended for those with high blood pressure to eat chicken?
Chicken is an excellent source of protein, which is an important part of the diet for those with high blood pressure. It can be lean meat if prepared properly.
However, many chicken products are high in sodium and other additives, so it’s essential to eat them in moderation.
The best ways to reduce the risk of high blood pressure from eating chicken are:
- Buying organic or antibiotic-free chicken
- Limiting processed or pre-packaged chicken products
- Rinsing canned poultry before cooking or eating it
- Cooking poultry without added salt
Summary: Is chicken good for high blood pressure?
In the end, choose your chicken with care. If you do not want to consider a vegetarian or vegan diet, make sure that your chicken consumption is limited to an amount that works for your blood pressure. And, of course, make sure that any other foods you eat (especially those high in sodium) are kept within a healthy range.
While all of this is good and necessary information, there will always be a different few who have a high blood pressure level regardless of what they eat. This is when medication is needed to control this blood pressure problem. While many people also use natural ingredients in cooking, the advice on how much sodium per day for high blood pressure still cannot be ignored.
