A diet rich in beans, lentils, chickpeas, and soya products may lower the risk of high blood pressure by nearly one-third, according to new research. Scientists found that consuming roughly 170 grams of pulses like beans and lentils daily, along with 60-80 grams of soya products such as tofu and edamame, provides an optimal intake to reduce hypertension risk.
Published in BMJ Nutrition Prevention and Health, the study analyzed 12 prior trials investigating the effects of these foods on blood pressure. Results revealed that individuals consuming the highest amounts of pulses had a 16% lower risk of high blood pressure compared to those with the lowest intake, while those eating the most soya experienced a 19% risk reduction.
When combining the data, researchers identified an overall 30% lower risk of hypertension at around 170 grams per day of pulses and a 28-29% reduction with 60-80 grams daily of soya products.
READ MORE: Cheltenham Local Election Results 2026: Voters Decide in Historic Final Borough Council Vote
READ MORE: Calls to Save Churchdown Hill Amid Plans for Thousands of New Homes
Researchers from King’s College London explained that 100 grams of pulses roughly equals one cup, or five to six tablespoons, of cooked beans, chickpeas, lentils, peas, soybeans, or a palm-sized serving of tofu. Soya foods include tofu, soya milk, tempeh, edamame, and miso.
The blood pressure benefits are attributed to several nutritional factors: legumes and soya are excellent sources of potassium and magnesium—minerals proven to lower blood pressure. Additionally, they provide dietary fiber and various bioactive compounds linked to reduced hypertension and cardiovascular risk.
While previous studies had established legumes and soya as heart-healthy, evidence specifically connecting them to lower blood pressure had been inconclusive until now.
Despite these benefits, legume consumption remains well below recommended levels. Current intake in Europe and the UK averages only 8–15 grams per day, far less than the advised 65 to 100 grams for cardiovascular health.
The researchers advocate updating public dietary guidelines to encourage higher consumption of legumes and soya as healthy protein sources.
Supporting this, Tracy Parker, senior dietitian at the British Heart Foundation, emphasized that legumes and soya align with existing advice to favor plant-based, whole-food diets. She noted their natural low saturated fat and salt content, alongside key nutrients like potassium, magnesium, fiber, and plant protein, all of which contribute to maintaining a healthy blood pressure.
Parker also highlighted that these foods can replace less healthy proteins, such as processed meats, making them an affordable and easy way to improve diet quality.
Maeva May, director of research at the Stroke Association, added that strokes, often arising from untreated high blood pressure, can be prevented by lifestyle changes including better dietary choices. She stressed the importance of combining diet with regular exercise, avoiding smoking and excessive alcohol, and routine blood pressure monitoring to reduce stroke risk.
This compelling study reinforces the role of legumes and soya in a balanced diet aimed at preventing hypertension and promoting overall cardiovascular health.