Experts say that it’s edamame’s high levels of potassium that may positively influence our blood pressure. “One cup of prepared edamame provides 14% of the Daily Value for potassium, a mineral that counteracts sodium to support healthy blood pressure levels,” registered dietitian Stephanie Wells told Forbes. The relationship between sodium and blood pressure lies in the fact that excess sodium consumption boosts fluid retention in the body. This increases our blood’s fluid volume, which can heighten our blood pressure (per Johns Hopkins Medicine). Ideally, we want to keep our sodium intake below 2,300 milligrams daily. Snacking on edamame may help combat the effects of sodium on the body.
Potassium may not be the only compound in edamame that supports healthy blood pressure, however. Edamame also contains soy isoflavones, which have antioxidant properties and are said to support healthy cholesterol levels. In a 2024 meta-analysis published in the Nutrition Journal, researchers found that soy isoflavone supplements produced significant drops in patient systolic and diastolic blood pressure levels.
In a 2020 study published in the International Journal of Multidisciplinary Education and Research, it was found that 25 grams of edamame extract supplementation given over the course of 30 days improved the blood pressure levels of women in Indonesia who were of childbearing age with high blood pressure. Those in the intervention group also received a 5-milligram daily dose of a calcium channel blocker medication used to treat hypertension.