Foods for High Blood Pressure: Soy for Hearth Health

Are soy foods a good fit for people with high blood pressure? Absolutely.

Low sodium soy products such as unsalted edamame, roasted (unsalted) soy nuts, soy milk, tempeh and tofu can contribute to heart-healthy diets.

How Can Soy Foods Help High Blood Pressure?

Multiple components of soybeans may have blood-pressure lowering effects. For example, digestion of soy protein may produce small chains of amino acids—the building blocks of protein—that lower blood pressure. In addition, compounds in soybeans called isoflavones appear to boost the activity of enzymes that increase the production of nitric oxide, a molecule which widens blood vessels and reduces blood pressure.¹

Research on Soy for Heart Health

One promising study indicated that drinking soy milk has the potential to lower both systolic and diastolic blood pressure.³ Another study analyzing a group of 11 other scientific trials concluded that soy products have an effect of lowering blood pressure in those with hypertension.⁴ Despite all the encouraging evidence, more research is still needed to definitively conclude that soy lowers blood pressure. But, given the nutritional attributes of soy foods, it seems prudent for all those concerned about blood pressure to incorporate low-sodium soy products into their diet.

Limiting Sodium in a Heart Healthy Diet

The American Heart Association says the recommended amount of sodium per day for individuals with hypertension is 1,500 mg.² Try to limit sodium content to 400 mg for a meal and 100 mg for a snack.

Some processed soy foods can have upward of 800 mg of sodium, which is over half of what is recommended for someone with hypertension.

To keep sodium consumption in check, be a label reader; the sodium content is always listed. Consider soy foods as an option that might be of help in keeping blood pressure down.

Ways to Incorporate Soy Foods into a High Blood Pressure Diet

Soybeans are used across the United States and around the world as soy foods and food ingredients. There are hundreds of dietician-endorsed soy recipes and you can encourage your clients to incorporate heart-healthy dishes into their diets. 

Your clients can start their mornings with a creamy strawberry smoothie that uses soy milk, hemp and chia seeds. Meal prep for the week by portioning out a baked edamame pesto pasta. Those you advise can even satisfy a sweet tooth with soy banana bread, all while keeping an eye on sodium intake.

While research on soy as a definitive option to help lower blood pressure remains ongoing, eating more soy foods is a great way to add a complete protein with heart-healthy benefits to your clients’ diet.

REFERENCES
1. Liu ZM, Ho SC, Chen YM, Woo J. Effects of soy protein and isoflavones on blood pressure and endothelial cytokines:a 6-month randomized controlled trial among postmenopausal women. J Hypertens. 2013; 31(2): 384-92.

2. Eckel RH, et al. 2013 AHA/ACC Guideline on Lifestyle Management to Reduce Cardiovascular Risk. A Report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines. Circulation. 2014; 129:S76-S99.

3. Rivas M, Garay RP, Escanero JF, Cia P Jr, Cia P, Alda JO. Soy milk lowers blood pressure in men and women with mild to moderate essential hypertension. J Nutr. 2002 Jul;132(7):1900-2. doi: 10.1093/jn/132.7.1900. PMID: 12097666.

4. Liu XX, Li SH, Chen JZ, Sun K, Wang XJ, Wang XG, Hui RT. Effect of soy isoflavones on blood pressure: a meta-analysis of randomized controlled trials. Nutr Metab Cardiovasc Dis. 2012 Jun;22(6):463-70. doi: 10.1016/j.numecd.2010.09.006. Epub 2011 Feb 9. PMID: 21310599.