An analytical study revealed a link between consuming legumes and soybeans and a reduced risk of developing high blood pressure, in findings that indicate the importance of these foods within a heart-healthy diet.
The study indicates that daily consumption may have a protective effect, as amounts of approximately 170 grams of legumes per day, such as lentils, chickpeas, beans and peas, in addition to 60 to 80 grams of soy products such as tofu, soy milk and edamame, are associated with a significant reduction in the risk of developing high blood pressure.
The researchers relied on an analysis of aggregated data from observational studies, encompassing 12 studies published up to June 2025, after reviewing 10 scientific publications in the field. These studies were conducted in the United States, Asia, and Europe, with some involving over 2,000 participants and others exceeding 88,000.
The results showed that people who eat larger amounts of legumes have a 16% lower chance of developing high blood pressure compared to those who eat smaller amounts, while the percentage drops to 19% for those who consume higher amounts of soy products.
The analysis also showed that the relationship between consumption and reduced risk is clearer up to a certain limit; a gradual decrease in the risk of infection was observed with increasing consumption of legumes up to about 170 grams per day, while the protective effect of soy products stabilized at 60 to 80 grams per day without any further increase in benefit thereafter.
Researchers attribute these findings to the high nutritional value of these foods. Legumes and soybeans contain elements such as potassium, magnesium, and fiber, all known to support heart health and lower blood pressure. Other research suggests that the fermentation of fiber in these foods may produce compounds that help dilate blood vessels, in addition to the role of isoflavones found in soy.
Despite the strength of the results, the researchers point to some limitations, most notably the difference in the types of legumes and methods of preparing them between the studies, in addition to the variation in definitions of high blood pressure between countries.
However, the researchers believe that these results reinforce dietary recommendations that encourage increased consumption of pulses and soy products, especially since their consumption rates in some regions, such as Europe and the United Kingdom, are still low, ranging between only 8 and 15 grams per day.
The researchers emphasize that this evidence, although more studies are needed, supports the idea of including legumes and soy as essential and healthy sources of protein in the daily diet, given their potential role in reducing the global prevalence of high blood pressure.
The study was published in the journal BMJ Nutrition, Prevention & Health.
