According to a significant study, a diet high in beans, lentils, chickpeas, and soy can reduce the risk of high blood pressure by nearly one-third.
Researchers discovered that the best way to reduce hypertension is to consume about 170g of legumes, such beans and lentils, and 60g to 80g of soy, like tofu and edamame.
Twelve previous research on the topic were reviewed by nutritionists, including those from King’s College London, for the journal BMJ Nutrition Prevention and Health.
When compared to those who ate the least, those who ate the most legumes had a 16% lower risk of high blood pressure, and those who ate the most soy had a 19% lower risk.
Overall, the experts estimated that consuming 170g of legumes per day would reduce risk by 30%, while consuming 60g to 80g of soy would reduce risk by 28–29%.
According to them, 100g of legumes is “equivalent to a serving size of approximately one cup or five to six tablespoons of cooked beans, peas, chickpeas, lentils, soybeans, or a palm-sized serving of tofu.”
Tofu, soy milk, edamame, tempeh, and miso are examples of soy-based foods.
They went on to say: “A number of potential mechanisms and components within legumes and soy foods, including their content of minerals, fibre, and bioactive compounds, may explain or contribute to the observed benefits on hypertension (high blood pressure) risk.”
The best way to reduce hypertension is to consume about 170g of legumes, like beans and lentils, and 60g to 80g of soy, such tofu and edamame. Both legumes and soy are high in potassium and magnesium, which have been shown to lower blood pressure.
“Dietary fibre, which is associated with lower rates of hypertension and overall cardiovascular disease risk, is also abundant in legumes and soy.”
In the UK, one in three individuals—roughly 16 million people—have high blood pressure, which is defined as a reading of 140/90 or greater. This number rises to at least one in two adults over 65.
Because it can result in heart attacks, strokes, and heart disease, persistently high blood pressure, commonly referred to as hypertension, is a major cause of early mortality and disability.
Legumes and soy have been linked to a lower risk of heart disease, although there has been conflicting evidence about high blood pressure, according to the study.
“Current legume consumption across Europe and the UK remains below dietary recommendations, with average intakes of only 8–15 g/day, far below the recommendations of 65–100 g/day recommended for overall cardiovascular health,” the study stated.
Their findings, they claimed, “provide further evidence in support of dietary recommendations to the public to prioritise and integrate legumes and soy foods as healthy protein sources in the diet.”
“This new study adds to the growing evidence that legumes and soy foods can support healthier blood pressure as part of a whole-food, plant-based diet,” stated Tracy Parker, senior nutritionist at the British Heart Foundation.The results support current UK recommendations to consume more beans, lentils, and other plant-based foods, even though they are observational and cannot establish cause and effect. “Legumes and soy are naturally low in saturated fat and salt, and provide fibre, potassium, magnesium, and plant proteins—nutrients known to help maintain healthy blood pressure.”Additionally, they frequently take the place of less healthful items on the plate, which could add to the total advantage.
The levels associated with lower risk in this study—roughly 170g of legumes and 60–80g of soy foods per day—make them an inexpensive and simple option to include in regular meals.
As part of a balanced diet, simple substitutions such as substituting processed meats with beans, lentils, chickpeas, or tofu can significantly improve blood pressure.”
