A major new study suggests that some simple everyday foods may help protect people from one of the world’s deadliest health conditions.
Researchers say eating more legumes and soy foods may lower the risk of developing high blood pressure, also known as hypertension.
The research was published in BMJ Nutrition Prevention & Health and combined evidence from several countries across Europe, Asia, and North America. Scientists found that people who regularly ate foods such as beans, lentils, chickpeas, tofu, soy milk, and edamame were less likely to develop hypertension than those who rarely ate them.
High blood pressure affects billions of people worldwide and is often called a “silent killer” because many people do not know they have it. The condition usually develops slowly over time and often causes no warning signs until serious damage has already occurred.
When blood pressure stays too high for many years, it can weaken blood vessels and force the heart to work harder. This greatly increases the risk of stroke, heart attack, kidney disease, and heart failure. High blood pressure is also linked to memory problems and dementia later in life.
Doctors often recommend reducing salt intake, exercising regularly, avoiding smoking, and maintaining a healthy weight to help control blood pressure. Diet is considered one of the most important factors.
Plant-based foods have received increasing attention in recent years because many studies suggest they may support better heart health. Legumes and soy foods are especially interesting because they are rich in protein, fiber, vitamins, minerals, and beneficial plant compounds while usually being low in unhealthy fats.
Legumes include foods such as beans, peas, lentils, and chickpeas. Soy foods include tofu, tempeh, soy milk, edamame, and miso. These foods have been staples in traditional diets in many countries for centuries.
Although earlier studies hinted that these foods might help lower blood pressure, scientists had not been completely certain because previous research sometimes produced mixed results.
To better understand the connection, researchers reviewed studies published up to June 2025 and combined the findings into one large analysis.
The study included 12 long-term observational studies from countries including the United States, China, Japan, South Korea, Iran, France, and the United Kingdom. Some studies followed thousands of people over many years.
Researchers compared people who ate the highest amounts of legumes and soy foods with those who ate the lowest amounts.
The results showed a clear trend. People who ate the most legumes had a 16% lower risk of developing high blood pressure. People who consumed the most soy foods had a 19% lower risk.
The scientists also examined the amounts people ate. For legumes, the benefits increased steadily until intake reached about 170 grams per day. At this level, the risk of hypertension was reduced by roughly 30%.
For soy foods, most of the benefit appeared at around 60 to 80 grams daily. At this amount, the risk dropped by about 28% to 29%. Eating larger amounts of soy did not appear to improve the benefit further.
According to the researchers, 100 grams is roughly equal to one cup of cooked beans, lentils, peas, or chickpeas. It is also similar to a moderate serving of tofu.
The findings may help explain why traditional diets rich in plant foods are often linked to better heart health and lower rates of cardiovascular disease.
Scientists believe legumes and soy foods may help blood pressure in several ways. These foods contain potassium and magnesium, which help blood vessels relax and support healthy circulation. They are also rich in fiber, which may improve cholesterol, blood sugar control, and overall heart health.
Researchers also pointed to growing evidence involving gut bacteria. Certain fibers found in legumes and soy can be broken down in the digestive system to produce substances called short-chain fatty acids. These substances may help blood vessels widen and reduce inflammation.
Soy foods also contain natural compounds known as isoflavones, which may contribute to healthier blood pressure levels.
The researchers concluded that the evidence suggests a probable cause-and-effect relationship between higher intake of legumes and soy foods and lower hypertension risk.
However, they also noted several limitations. The studies differed in cooking methods, diet patterns, and definitions of high blood pressure. Food intake was often based on self-reporting, which may not always be completely accurate.
Scientists also cannot completely rule out the possibility that people who eat more legumes and soy foods may simply live healthier lifestyles overall.
Still, experts say the findings are meaningful because the analysis included many studies from different populations around the world. The consistency of the results strengthens confidence in the connection.
Professor Sumantra Ray from the NNEdPro Global Institute for Food, Nutrition and Health said the study adds important support to the growing evidence that plant-based diets can protect heart health.
He also said the findings may help guide future dietary recommendations because the study identified practical intake levels that may provide the greatest benefit.
The researchers pointed out that people in Europe and the UK currently eat much lower amounts of legumes than recommended for cardiovascular health. Average intake remains far below suggested healthy levels.
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Source: BMJ Nutrition Prevention & Health.
