High blood pressure is one of the most common health problems in the world today. Millions of people live with it without even knowing because it often develops silently over many years.
If left untreated, high blood pressure can slowly damage blood vessels and increase the risk of heart attacks, strokes, kidney disease, and heart failure.
Doctors have long advised people to eat healthier foods, exercise regularly, reduce stress, and avoid smoking to help control blood pressure. Now, a large new study suggests that adding more legumes and soy foods to the diet may also help lower the risk.
The research was published in the journal BMJ Nutrition Prevention & Health. Researchers reviewed available evidence from studies around the world and found that people who regularly ate more legumes and soy foods were less likely to develop high blood pressure.
Legumes include foods such as beans, peas, lentils, and chickpeas. Soy foods include tofu, soy milk, edamame, tempeh, and miso. These foods are commonly eaten in many Asian countries and are becoming more popular worldwide because of growing interest in plant-based diets.
To carry out the study, researchers searched scientific databases for studies published up to June 2025. They eventually selected 10 scientific publications that included information from 12 large observational studies.
The studies included participants from several countries, including the United States, China, Iran, South Korea, Japan, France, and the United Kingdom. Some studies followed both men and women, while others focused only on women or only on men.
In total, the studies included hundreds of thousands of people. Some studies involved just over 1,000 participants, while others included more than 88,000 individuals.
After combining all the results, researchers found a clear pattern. People who ate more legumes had a lower risk of developing high blood pressure compared with those who ate very little.
The study found that people with the highest intake of legumes were about 16% less likely to develop high blood pressure. Meanwhile, people who consumed more soy foods were about 19% less likely to develop the condition.
Researchers also tried to identify the amount of legumes and soy that seemed most helpful.
For legumes, the protective effect continued to increase up to about 170 grams per day. This amount is roughly equal to about one cup of cooked beans, lentils, peas, or chickpeas.
For soy foods, most of the benefit appeared between 60 and 80 grams per day. This could equal a serving of tofu or a moderate amount of soy milk or edamame.
Interestingly, eating more soy beyond that level did not seem to provide additional benefit. Scientists say more research is needed to understand why.
The researchers believe several factors may explain the findings. Legumes and soy foods are rich in nutrients that are known to support heart health, including potassium, magnesium, and dietary fiber.
Potassium helps the body balance sodium levels and relax blood vessels. Magnesium supports healthy blood vessel function, while fiber improves overall heart and metabolic health.
Scientists also pointed to newer research suggesting that fiber from legumes and soy may feed healthy gut bacteria. When these bacteria break down fiber, they produce substances called short-chain fatty acids, which may help blood vessels relax and improve blood flow.
Soy foods may offer additional benefits because they contain natural plant compounds called isoflavones. Previous research has suggested that isoflavones may help lower blood pressure and improve blood vessel flexibility.
The researchers used international evidence grading standards and concluded that there is probably a real connection between eating more legumes and soy foods and having a lower risk of high blood pressure.
Still, they acknowledged some limitations. The studies differed in the types of legumes consumed, cooking methods, serving sizes, and definitions of high blood pressure. Because the research was observational, it cannot fully prove cause and effect.
There may also be other lifestyle factors involved. For example, people who regularly eat beans, lentils, and tofu may also follow healthier lifestyles overall.
Despite these limitations, researchers say the findings are important because high blood pressure is becoming increasingly common worldwide. Many people still eat far fewer legumes than recommended.
In Europe and the United Kingdom, average intake is only around 8 to 15 grams per day, much lower than the recommended amount for heart health.
Professor Sumantra Ray from the NNEdPro Global Institute for Food, Nutrition and Health said the research adds strong support for plant-based diets as a way to reduce the global burden of high blood pressure.
The study also provides practical dietary targets that doctors and public health experts may eventually use in future guidelines.
Looking closely at the findings, the study appears strong because it combined results from many populations across different countries. The large number of participants also increases confidence in the results.
However, more long-term studies and clinical trials are still needed before scientists can say with certainty that legumes and soy directly prevent high blood pressure.
Even so, the evidence continues to grow that simple dietary choices may play a major role in protecting heart health. Adding more beans, lentils, chickpeas, tofu, and other soy foods to meals may be one practical and affordable way for many people to improve their long-term health.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
Source: BMJ Nutrition Prevention & Health.
