Fresh, filling and easy to incorporate into a salad, these foods are particularly good for taking care of blood pressure.
When it’s hot, we often look for fresh, simple and filling meals. Good news: two foods particularly suited to summer salads, but about which we think too little, could also help keep blood pressure balanced. Rich in nutrients and inexpensive, they are excellent nutritional allies according to an analysis published in the journal BMJ Nutrition Prevention & Health. An important issue when we know that hypertension constitutes one of the main risk factors for cardiovascular diseases.
These two foods belong respectively to the large family of legumes and that of soy-based foods. These are the two most protective categories highlighted in this research which analyzed 12 studies carried out in 7 countries, including France. People who consumed the most had a 16% to 19% lower risk of developing hypertension. And the higher their consumption, the more the profit increased.
On the plate, these categories correspond to lentils and tofu. These are the two foods to put in your salads at the moment. The maximum benefit was a 30% reduction in the risk of hypertension in people consuming about 170 g of lentils per day, the equivalent of one cooked cup. For tofu, the optimal effect was observed around 60 to 80 g daily, or a palm-sized portion. And it’s no coincidence. Lentils are rich in potassium, magnesium and soluble fiber, nutrients already known to support healthy blood pressure. These fibers, as they ferment in the intestine, produce compounds that help blood vessels relax. Tofu, for its part, contains isoflavones, plant compounds studied for their protective effects on the cardiovascular system.
These two foods are perfectly adapted to the current heat. A salad of red lentils with cucumber and mint, green lentils with lemon and fresh herbs (especially basil which also lowers blood pressure) or even grilled tofu on a plate of tomatoes and basil: they are perfect for fresh and quick meals. Satisfying without being heavy, they are ideal when your appetite drops with the heat. And for those who like it, it is possible to add a few diced beets, which also reduce tension.
The researchers specify that the study is based on observational data: it shows a strong association but does not prove a direct causal link. Other lifestyle factors also play a role. It is also advisable to introduce lentils gradually into your diet to avoid digestive discomfort linked to fiber.
