A study links eating legumes and soybeans to a lower risk of high blood pressure

A recent study revealed that eating larger amounts of legumes and soybeans may be associated with a lower risk of high blood pressure, in results that indicate the importance of these foods within a heart-healthy diet.

The study, which was published in the journal BMJ, was based on analyzing data from studies that followed participants’ diets for different periods of time, and included several regions, including the United States, Asia, and Europe.

The researchers analyzed data from 10 research groups to study the relationship between eating legumes and high blood pressure. The data included 309,853 participants, including 86,098 cases of high blood pressure.

The results showed that people who ate the largest amounts of legumes were 16% less likely to develop high blood pressure compared to those who ate the least amounts.

By analyzing the relationship between the amount of consumption and the health benefit, the researchers found that eating about 140 grams of legumes daily was associated with the greatest reduction in the risk of developing high blood pressure.

The soybean analysis included seven research groups, with a total of 278,200 participants, including 93,934 cases of high blood pressure. People who ate the highest amounts of soybeans, including foods such as tofu and edamame, were 19% less likely to develop high blood pressure than those who ate the least.

The benefit associated with soybean consumption began to stabilize at about 70 grams per day.

Read more

5 daily habits that raise blood pressure without realizing it

Why might these foods help?

Legumes, such as beans, lentils, peas and soybeans, contain potassium, magnesium and fiber, which are nutrients linked to heart health and blood pressure regulation.

Potassium helps the body get rid of excess sodium, while magnesium participates in muscle and blood vessel functions. Some fibers can also be transformed in the intestines into compounds that help improve blood vessel function.

As for soybeans, they contain isoflavones, which are plant compounds that may help improve blood vessel function. Other research suggests that these compounds may offer additional benefits, such as helping maintain bone density and reducing hot flashes in some women during menopause.

The studies on which the analysis was based took into account several factors that may affect blood pressure, including age, gender, smoking, physical activity, and diet.

What can be done for prevention?

Controlling blood pressure does not depend on a single nutrient, but following a balanced diet, along with physical activity, maintaining a healthy weight, and avoiding smoking, can help reduce the risk.

The results of the study indicate an association between high consumption of legumes and soybeans and a lower risk of developing high blood pressure, but they do not prove that eating these foods alone prevents the disease. Therefore, monitoring blood pressure and consulting a doctor when it rises remains one of the most important steps in preventing and controlling the condition.