A new study published in BMJ Nutrition Prevention and Health reveals that a diet rich in legumes and soy foods can significantly lower the risk of high blood pressure. Researchers found that consuming approximately 170 grams of legumes per day—such as beans, lentils, and chickpeas—reduces the risk by 30%, while 60 to 80 grams of soy foods like tofu and edamame cuts it by 28–29%.
Study Details
The research team, including experts from King's College London, analyzed 12 existing studies. They compared individuals with the highest legume and soy intake to those with the lowest. The results showed a 16% lower risk of hypertension for legume consumers and a 19% lower risk for soy consumers. Overall, the optimal consumption levels were identified as 170g per day for legumes and 60–80g per day for soy.
How to Incorporate These Foods
According to the researchers, 100g of legumes is equivalent to about one cup or five to six tablespoons of cooked beans, peas, chickpeas, lentils, or soybeans, or a palm-sized serving of tofu. Soy foods include tofu, soy milk, edamame, tempeh, and miso. The study notes that both legumes and soy are rich in potassium, magnesium, and dietary fibre, which help lower blood pressure.
Expert Commentary
Tracy Parker, senior dietitian at the British Heart Foundation, said: “This new study adds to the growing evidence that legumes and soy foods can support healthier blood pressure as part of a whole-food, plant-based diet.” She highlighted that simple swaps, like choosing beans or tofu over processed meats, can make a meaningful difference.
Maeva May, director of research at the Stroke Association, added: “We can help to manage our blood pressure by making small but important lifestyle changes, including modifying our diet to include more beans and soy.” She emphasized that high blood pressure often has no symptoms yet is the leading cause of stroke.
Current Consumption Levels
The study points out that legume consumption in Europe and the UK is far below recommendations, averaging only 8–15g per day, compared to the recommended 65–100g per day for cardiovascular health. The authors argue that their findings support dietary guidelines urging the public to prioritize legumes and soy as healthy protein sources.
