What kind of vegetable protein should people with high blood pressure eat?

Many studies show that plant protein not only provides nutrition but also helps stabilize blood pressure thanks to its high fiber content, low saturated fat and rich in heart-healthy compounds. One of the richest sources of plant protein is tofu, according to the health website Healthline (USA).

Eating tofu may help reduce the risk of heart disease

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In fact, tofu is considered a versatile vegetarian dish that can be steamed, fried or stir-fried. Tofu is nutritious because it is made mainly from soybeans, a plant rich in complete protein with all 9 essential amino acids.

Not only that, tofu also contains calcium, iron, isoflavones. These are substances that are beneficial for heart and bone health. Specifically, 100 grams of tofu contains 8 grams of protein, 350 mg of calcium, 2 mg of iron, 7 mg of sodium.

A study published in the journal Hypertension found that a diet rich in a variety of protein-rich foods, such as tofu, eggs, mushrooms and lean meat, may help reduce the risk of high blood pressure.

Another benefit of tofu for blood pressure is that it is sodium-free. Sodium is a mineral found in salt. Specifically, sodium accounts for 40-60% of salt. A diet high in sodium can easily increase blood pressure. Therefore, people with high blood pressure need to limit sodium and tofu is a very suitable food. The World Health Organization (WHO) recommends that an adult should not consume more than 2,000 mg of sodium per day.

In addition to tofu, some popular dishes are also made from soybeans, such as soy milk, soy sauce, soy sauce, vegetarian ham or fake meat made from soybeans. These dishes are rich in isoflavones. Research in the journal Biology shows that isoflavones have the effect of regulating blood pressure.

Regularly eating soy can also help prevent cardiovascular disease. In a study published in the journal Nutrients , scientists found that eating just 26.7 grams of soy per day can reduce the risk of future cardiovascular disease by up to 18%, according to Healthline .