A groundbreaking study has found that increasing your intake of minimally processed plant-based proteins may be a powerful strategy for reducing high blood pressure.
Published in the Journal of the American Heart Association, the research highlights the potential of plant-based staples like beans, nuts, and lentils in significantly lowering the risk of hypertension.
While the role of diet in managing blood pressure is well-established, especially diets rich in fruits, vegetables, whole grains, and low-fat dairy, this study sheds new light on the specific impact of protein sources on blood pressure.
To explore this connection, researchers examined how the amount and variety of plant or animal protein affects hypertension risk.
The team analyzed data from 2,294 participants in the Multi-Ethnic Study of Atherosclerosis, all of whom completed a detailed 120-item food frequency questionnaire. None of the participants had a history of high blood pressure at the start of the study.
The average age of participants was 58, and they were followed for up to 18 years, with a median follow-up period of around nine years.
Participants consumed 68 grams of protein daily—24 grams from plant sources and the remainder from animal products. They also reported eating an average of nine different types of protein each week.
Interestingly, animal proteins showed no clear link to changes in blood pressure risk. In contrast, plant proteins stood out. The study found that greater consumption of plant-based protein was associated with a reduced risk of developing hypertension.
Among individuals who typically consumed the least plant-based protein, adding just 20 grams per day was associated with a 16% lower risk of high blood pressure. The greatest benefit was around 30 grams per day, beyond which the protective effect plateaued.
However, one surprising finding was that a more diverse intake of plant proteins was linked to a higher risk of hypertension. Researchers believe this may be due to an increased consumption of processed plant-based foods among those reporting a wider variety of protein sources.
The American Heart Association recommends a range of minimally processed plant protein options, including beans, legumes, chickpeas, lentils, nut butters, oats, quinoa, nuts, seeds, tofu, and soy milk. These foods contain fiber, vitamins, minerals, and other vital nutrients.
It’s not just about increasing plant protein intake—it’s about choosing quality sources. Experts emphasize prioritizing minimally processed plant-based proteins to maximize heart health benefits.
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