The findings, published in the journal BMJ Nutrition Prevention and Health, synthesised data from 12 existing studies. Individuals consuming the highest amounts of legumes experienced a 16% lower risk of high blood pressure compared to those with the lowest intake. The analysis calculated a 30% risk reduction for legumes at the 170g daily level and a 28-29% risk reduction for soy at 60-80g per day.
Optimal daily intakes include approximately 170g of beans, lentils, and chickpeas, and 60-80g of soy-based foods like tofu and edamame. 100g of legumes is equivalent to a serving size of approximately one cup or five to six tablespoons of cooked beans, peas, chickpeas, lentils, soybeans or a palm-size serving of tofu. Soy foods include tofu, soy milk, edamame, tempeh and miso.
The findings are observational and cannot prove cause and effect, noted Tracy Parker, senior dietitian at the British Heart Foundation. She added that the study reinforces existing UK guidance to eat more beans, lentils and other plant-based foods. The amounts linked with lower risk in this study are achievable — around a portion of beans, lentils or tofu a day — and could be a practical step for many people to improve their heart health.
Researchers said several potential mechanisms may explain the benefits, including the content of minerals, fibre and bioactive compounds. Both legumes and soy are high in potassium and magnesium, which have demonstrated blood pressure-lowering effects. They are also rich in dietary fibre, which is linked to lower rates of hypertension and overall cardiovascular disease risk. Current legume consumption across Europe and the UK remains below dietary recommendations, with average intakes of only 8–15 g/day, far below the recommendations of 65 to 100 g/day recommended for overall cardiovascular health. The study authors said their findings provide further evidence in support of dietary recommendations to prioritise and integrate legumes and soy foods as healthy protein sources in the diet.