Diet rich in plant-based proteins may reduce hypertension risk, new study shows

Emerging research suggests that increasing the intake of minimally processed plant-based proteins, such as beans, nuts, and lentils, can significantly decrease the risk of developing high blood pressure, also known as hypertension. The study, published in the Journal of the American Heart Association, involved analyzing data from over 2,200 participants in the Multi-Ethnic Study of Atherosclerosis, who were followed for nearly nine years.

Participants reported an average protein consumption of 68 grams daily, with roughly a third derived from plant sources. Notably, those who increased their intake of plant-based proteins by 20 grams per day experienced a 16% reduction in hypertension risk. Conversely, consuming a broader variety of plant protein sources was associated with an increased risk, possibly reflecting the inclusion of more processed options.

The research highlights that not all plant proteins are equal; choosing whole, minimally processed sources like beans, lentils, oats, and nuts is advisable for cardiovascular health. Experts emphasize that incorporating a variety of these foods while avoiding highly processed plant-based products can effectively support blood pressure management.

Overall, the findings reinforce existing dietary recommendations that emphasize fruits, vegetables, whole grains, and low-fat dairy, combined with moderation in processed foods, as a strategy to prevent hypertension. This study underlines the importance of selecting quality plant proteins as part of a heart-healthy diet.

Source: https://medicalxpress.com/news/2025-05-based-proteins-high-blood-pressure.html