Eating more legumes and soy foods may help lower the risk of developing high blood pressure, according to a large new analysis published in the open access journal BMJ Nutrition Prevention & Health.
Researchers found that people who regularly consumed foods such as beans, lentils, chickpeas, tofu, edamame, and soy milk were less likely to develop hypertension. The strongest benefits appeared at around 170 grams of legumes per day and 60 to 80 grams of soy foods daily.
Legumes include foods like peas, lentils, chickpeas, and beans. Soy foods include tofu, soy milk, edamame, tempeh, and miso.
Major Review Combined Data From Multiple Countries
Previous studies have linked legumes and soy foods to better heart health overall, but evidence specifically connecting them to lower blood pressure has been inconsistent. To better understand the relationship, researchers reviewed studies published through June 2025.
