Health website EatingWell quoted a study published in the journal BMJ Nutrition, Prevention & Health, that beans such as black beans, red beans, lentils, chicken beans and soy products can bring significant benefits to blood pressure.
To assess the link between bean consumption and the risk of high blood pressure, researchers analyzed data from 12 studies, tracking eating habits and health status of hundreds of thousands of people over many years.
The results showed that people who ate a lot of beans had a lower risk of high blood pressure than those who ate less.
Specifically, according to research, for every 100g of beans added to the daily diet, the risk of high blood pressure decreases by about 12%.
Notably, this benefit continues to increase as the amount of beans consumed increases. People who eat about 170g of beans per day, equivalent to nearly a bowl of cooked beans, have a lower risk of high blood pressure by about 30% compared to the group that eats the least beans.
Not only common beans, soybeans and soy products also show positive effects on blood pressure.
According to research, people who consume the most soybeans have a 19% lower risk of high blood pressure than the group that consumes the least.
The most obvious effect is recorded at a consumption level of about 60-80g of soybeans per day, equivalent to a serving of tofu or a small portion of Japanese soybeans. After this threshold, eating more soybeans does not bring significant added benefits to blood pressure.
Experts believe that this benefit may be related to the nutritional composition of beans and soybeans. These are groups of foods rich in fiber, plant protein, potassium and magnesium - nutrients that play a role in supporting blood pressure regulation, maintaining blood vessel function and protecting cardiovascular health.
In addition, beans are also a healthy source of plant-based protein, which can be used to replace a portion of red meat or processed foods in the diet. This change not only helps diversify the menu but also contributes to building a heart-healthy diet.
However, scientists note that to effectively control blood pressure, people still need to maintain a balanced diet, limit salt, increase physical activity, control weight and follow doctor's treatment instructions if they are sick.
