Study Suggests Legumes and Soy Foods May Help Lower Hypertension Risk

A daily serving of beans, lentils, or tofu may do more than add plant protein to the plate-it could also help protect against high blood pressure. A large pooled analysis published in BMJ Nutrition Prevention & Health found that people who consumed higher amounts of legumes and soy foods had a significantly lower risk of developing hypertension.

Hypertension remains one of the leading global risk factors for heart disease, stroke, and kidney disease.

Researchers analyzed data from 12 prospective studies involving thousands of participants across the United States, Europe, and Asia. The findings showed that people with the highest intake of legumes were 16% less likely to develop high blood pressure compared with those consuming the least. Similarly, high soy intake was associated with a 19% lower risk.

The study also identified potential “optimal” intake levels. The greatest reduction in hypertension risk was seen with around 170 grams of legumes daily—roughly one cup of cooked beans, peas, lentils, or chickpeas. For soy foods, benefits appeared to peak at 60 to 80 grams per day, equivalent to a palm-sized serving of tofu, edamame, tempeh, or soy milk.

Researchers say the blood pressure benefits likely come from several key nutrients naturally found in legumes and soy, including potassium, magnesium, and dietary fiber. These nutrients are already known to support healthy blood vessel function and blood pressure regulation.

Emerging evidence also suggests that soluble fiber from legumes and soy may nourish beneficial gut bacteria, leading to the production of short-chain fatty acids that help blood vessels relax and dilate. In soy foods specifically, compounds called isoflavones may further contribute to blood pressure lowering effects.

The study adds to a growing body of research suggesting that simple dietary shifts toward plant-based foods may play a major role in reducing the global burden of cardiovascular disease.

REFERENCE: Metoudi, M., et al. (2026) Legume and soy consumption and the risk of hypertension: a systematic review and dose–response meta-analysis of prospective studies. BMJ Nutrition Prevention & Health. DOI: 10.1136/bmjnph-2025-001449. https://nutrition.bmj.com/content/early/2026/05/04/bmjnph-2025-001449