A recent study published in the Journal of the American Heart Association suggests that eating more plant-based proteins like beans, nuts, and lentils can help reduce the risk of high blood pressure. The study also found that including minimally processed animal proteins in a weekly diet does not seem to increase the risk of high blood pressure.
According to Dr. Marcia Otto, a nutritional epidemiologist at UT Health Houston School of Public Health, the research focused on actual foods, not plant-based supplements often found on store shelves.
High blood pressure, or hypertension, is a common condition that affects nearly half of adults in the United States. It significantly increases the risk of heart attacks, strokes, and other serious health problems. Research has long shown that diet plays a critical role in preventing and managing high blood pressure.
Diets rich in fruits, vegetables, whole grains, and low-fat dairy, while also being low in sodium and saturated fats, are known to help lower blood pressure. However, the specific role of proteins in this process has been less clear.
This new study aimed to explore how much protein people eat and the variety of those proteins from both plant and animal sources. To do this, researchers looked at data from 2,294 participants in the Multi-Ethnic Study of Atherosclerosis.
These participants filled out detailed questionnaires about the foods they ate, listing 120 different items. At the start of the study, they were, on average, 58 years old and did not have a history of high blood pressure. Researchers followed them for up to 18 years, with the average follow-up lasting about nine years.
On average, participants consumed around 68 grams of protein per day. About 24 grams of that protein came from plant sources, while the rest came from animal products. The participants also reported eating about nine different types of protein each week.
The study found no strong link between eating animal proteins and the risk of high blood pressure. However, it did reveal that eating more plant-based proteins was associated with a lower risk of hypertension.
For every additional 20 grams of plant-based protein eaten daily, the risk of high blood pressure dropped by 16% compared to those who ate the least amount of plant-based foods. However, this benefit seemed to level off once a person consumed about 30 grams of plant-based protein each day.
Interestingly, the study also found that eating a wider variety of plant-based proteins might actually increase the risk of high blood pressure. Although the researchers did not investigate why this happened, Dr. Otto suggested it might be because those who eat a broader range of plant proteins may also consume more highly processed plant-based products.
These processed foods can contain high levels of sodium, unhealthy fats, and other additives that contribute to high blood pressure. According to Otto, it seems that when people tried to include more plant-based proteins, they sometimes chose less healthy, processed options.
Different plant and animal proteins contain varying amounts of protein. For example, a three-ounce serving of light tuna canned in water has almost 22 grams of protein. One cup of store-bought hummus provides 19 grams, and a cup of boiled lima beans contains 15 grams.
The American Heart Association, which supported this study, recommends good sources of plant-based protein, including beans, lentils, chickpeas, edamame, nut butter, oats, quinoa, nuts, seeds, tofu, and soy milk. These foods are not only high in protein but also rich in fiber, vitamins, minerals, and other nutrients that support heart health.
Dr. Matthew Landry, an assistant professor at the University of California, Irvine, who was not involved in the study, said the findings confirm what many experts already believed. But he pointed out that the study highlights the importance of choosing plant-based proteins wisely. According to Landry, not all plant proteins are equal.
He explained that minimally processed foods like tofu are very different from highly processed meat alternatives. While both may be labeled as plant-based, their nutritional content can differ greatly. For example, highly processed plant-based burgers often contain added sodium, saturated fat, and preservatives that are not present in simpler, whole-food options.
In reviewing the findings, it is clear that eating more minimally processed plant-based proteins can be a simple yet effective way to reduce the risk of high blood pressure. The study emphasizes that while animal proteins do not necessarily increase hypertension risk, the real benefits are found in plant-based options.
However, not all plant-based foods are created equal. Choosing whole, minimally processed options is crucial for getting the most health benefits. Highly processed versions, even if they are plant-based, can still have high levels of sodium and unhealthy fats that may increase blood pressure.
In conclusion, adding more beans, nuts, lentils, and other whole plant foods to your diet could help lower the risk of high blood pressure. However, it’s important to be mindful of processed options that may undo these health benefits. Making informed choices about the types of plant proteins you eat can be a key step towards better heart health and overall well-being.
If you care about high blood pressure, please read studies about potatoes and high blood pressure, and top 10 choices for a blood pressure-friendly diet
For more information about high blood pressure, please see recent studies about impact of vitamins on high blood pressure you need to know, and the powerful link between high blood pressure and a potassium-rich diet.
The research findings can be found in the Journal of the American Heart Association.
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