Eating more beans, lentils, chickpeas, tofu, and other soy-based foods may help lower the risk of high blood pressure, according to a large new analysis of research from around the world.
The study, published in BMJ Nutrition Prevention & Health, looked at whether people who regularly eat these foods are less likely to develop hypertension (high blood pressure).
Researchers found that people who ate the most legumes were about 16% less likely to develop high blood pressure, while those who ate the most soy foods had a 19% lower risk.
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To reach these findings, scientists combined results from 12 long-term studies involving tens of thousands of people across the United States, Europe, and Asia.
The studies followed participants over time and recorded how often they ate foods such as beans, peas, lentils, chickpeas, tofu, soy milk, edamame, and miso, and whether they later developed high blood pressure.
Overall, the analysis showed that higher intake of both legumes and soy foods was consistently linked to better blood pressure outcomes. People who regularly ate these foods tended to have a lower risk compared with those who ate them rarely or in small amounts.
The researchers also looked at how much of these foods might be linked to the biggest benefits. They found that the strongest effects appeared at around 170 grams of legumes per day and about 60 to 80 grams of soy foods per day. Beyond those levels, especially for soy, the benefits seemed to level off rather than continue increasing.
Experts say these foods may help protect heart health for several reasons. Legumes and soy are naturally high in fibre, which supports healthy digestion and may help reduce cholesterol levels. They also contain important minerals such as potassium and magnesium, which are known to help regulate blood pressure.
In addition, some compounds in these foods may have direct effects on the blood vessels. When fibre from legumes and soy is broken down in the gut, it can produce short-chain fatty acids, which may help blood vessels to relax and improve circulation. Soy foods also contain plant compounds called isoflavones, which some studies suggest may have a mild blood pressure–lowering effect.
Beans, lentils, and chickpeas are widely used in many diets around the world, but intake varies greatly between regions. In some countries, especially in Europe and the UK, average consumption is far below recommended levels. The researchers note that this gap suggests many people could potentially benefit from eating more of these foods.
However, the authors also stress that the study has limitations, as it is based on observational research and does not prove that legumes and soy directly cause lower blood pressure. Diets also vary widely between studies, and other lifestyle factors could influence the results.
Even with these limitations, the researchers say the findings add to growing evidence that plant-based foods play an important role in heart health.
According to them, increasing legumes and soy in everyday diets could be a simple, affordable way to support healthier blood pressure levels on a population level.
Experts not involved in the study say the results are consistent with broader nutrition research that supports plant-rich diets for cardiovascular health. However, they also note that more studies are needed to confirm the best intake levels and understand how these foods work in the body over the long term.
