Recent research indicates that beans are not only tasty but also beneficial for heart health, according to a comprehensive study conducted in England and Norway.
Researchers discovered that a higher consumption of legumes—including beans, peas, lentils—and soy foods like tofu, edamame, and miso is linked to a decreased risk of high blood pressure.
High blood pressure, often referred to as hypertension, impacts approximately 1.4 billion adults worldwide. If not treated, it can lead to severe health issues, such as heart attacks, heart failure, and strokes, particularly in individuals aged 30 to 79.
Notably, the research suggests that consuming just 170 grams (6 oz) of beans or about 70 grams (2.5 oz) of soy daily could significantly mitigate the risk of developing hypertension.
“These findings are crucial, as elevated blood pressure is a significant risk factor for various cardiovascular diseases,” stated the lead author, Dr. Dagfin Ohne, a researcher at Imperial College London and an associate professor at the University of Oslo. BBC Science Focus.
“Focusing on plant-based proteins like legumes and soy offers a cost-effective and sustainable approach to lowering hypertension risk and the related diseases,” he added.
The research team analyzed data from 300,000 adults across 12 distinct studies to investigate the correlation between high blood pressure and legume or soy intake.
Among the included studies, five were from the United States, while others came from China, Iran, South Korea, Japan, France, and the United Kingdom, featuring participant sizes ranging from 1,000 to 90,000 individuals.
In this study, participants were categorized based on their legume and soybean consumption, and their risk of high blood pressure was assessed.
The findings revealed that higher intakes of soy and legumes correlated with a reduced risk of hypertension, with optimal consumption levels being 170g of legumes and 60-80g of soy daily. Individuals adhering to these intake levels were about 30% less likely to develop hypertension compared to those with no beans or soy in their diet.
Additionally, those in the high-intake group showed a 16% lower risk of hypertension for legumes and a 19% reduction for soybeans, compared to low-intake participants.
“We hope to encourage individuals to include more legumes and soy in their diets,” Ohne expressed.
While the study is based on observational data, the correlation so compellingly suggests a causal relationship. Previous research indicates that legumes and soybeans contain heart-healthy nutrients such as potassium, magnesium, fiber, and isoflavones (antioxidants), which may collectively protect blood vessels.
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Source: www.sciencefocus.com
