High blood pressure is often referred to as a “silent disease” because many people do not notice symptoms in the early stages, according to The Sun.
Over time, the condition can increase the risk of blood clots and strokes.
Smoking, alcohol consumption, excessive salt intake, and lack of exercise are among the factors that can raise the risk.
Legumes
A new study published in the journal BMJ Nutrition Prevention & Health reviewed 12 previous studies to investigate whether certain foods could affect blood pressure.
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The research focused particularly on legumes such as beans, chickpeas, lentils, and peas, as well as soy products including tofu, miso, and edamame.
People who consumed the highest amounts of these foods had a lower risk of developing high blood pressure than those who consumed the least.
How much should you eat?
Researchers found that consuming around 170 grams of legumes per day produced the greatest effect. This corresponds to a small serving of beans or lentils.
For soy products, the ideal amount was between 60 and 80 grams daily. That is roughly equivalent to a palm-sized piece of tofu.
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According to the analysis, people following these dietary habits had up to a 30 percent lower risk of high blood pressure.
However, the researchers emphasized that the study has limitations, although they believe the findings could influence future dietary guidelines.
Sources: The Sun and BMJ Nutrition Prevention & Health.
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