A large international study suggests that some of the most affordable foods in the supermarket could help reduce the risk of high blood pressure, a condition that often develops without obvious symptoms but can increase the likelihood of heart disease and stroke.
Researchers behind a new analysis published in BMJ Nutrition, Prevention & Health reviewed data from hundreds of thousands of people across multiple studies worldwide. Their findings point to legumes and soy-based foods as two dietary groups consistently associated with better blood pressure outcomes, reports Iform.
Strong connection found
People with the highest intake of legumes, including beans, lentils and chickpeas, were significantly less likely to develop high blood pressure than those who consumed the least. Similar results were observed among regular consumers of soy products such as tofu and edamame.
The strongest association was seen among individuals eating around 170 grams of legumes daily, where the reduction in risk was most pronounced.
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Why researchers are interested
Scientists believe the effect is likely driven by a combination of beneficial nutrients rather than a single ingredient. Legumes and soy products contain potassium, magnesium and fibre, all of which are linked to cardiovascular health.
Their fibre content also supports beneficial gut bacteria. As these bacteria break down fibre, they produce compounds that may help blood vessels relax and function more efficiently.
An affordable health boost
Although the researchers note that the analysis combined studies with different methods, the overall findings remained consistent.
For consumers, the message is simple: adding more legumes and soy foods to the diet may be a low-cost way to support heart health. Beyond their potential impact on blood pressure, these foods also provide protein, vitamins, minerals and fibre.
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Sources: BMJ Nutrition, Prevention & Health og Iform
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