A new study suggests that a diet rich in legumes and soy can significantly reduce the risk of developing high blood pressure by up to a third. Published in BMJ Nutrition Prevention and Health, the research synthesised data from 12 existing studies, indicating a 30 per cent risk reduction for optimal legume intake (170g daily) and 28-29 per cent for soy (60-80g daily).
How Legumes and Soy Protect the Heart
The health benefits are attributed to the high content of minerals such as potassium and magnesium, alongside dietary fibre, found in these plant-based foods. Experts from the British Heart Foundation and Stroke Association support the findings, highlighting that legumes and soy are naturally low in saturated fat and salt, and can replace less healthy dietary options.
Current Consumption Levels
Current legume consumption in the UK and Europe remains below recommended levels, prompting calls for the public to integrate more legumes and soy into their daily meals for improved cardiovascular health.
Related: The surprising health benefit of a Mediterranean diet besides weight loss
