Beans, lentils, chickpeas and soy foods like tofu or edamame may do more than add protein and fiber to your plate. A new systematic review and dose-response meta-analysis suggests people who regularly eat more of these foods may have a lower risk of developing high blood pressure over time.
The research, published in BMJ Nutrition Prevention & Health, pooled data from 12 prospective studies involving populations in the U.S., Europe and Asia. Researchers found that people with the highest legume intake were 16% less likely to develop hypertension than those with the lowest intake, while higher soy intake was linked to a 19% lower risk. The analysis also suggested risk reductions increased as legume intake rose up to about 170 grams daily, while soy’s apparent benefits plateaued around 60 to 80 grams per day.
Two study authors, however, received financial support from Plant-Based Health Professionals UK, an advocacy organization that funded their work on the research, though the study states the funder had no role in the design, analysis or interpretation.
Because this was a review of observational studies rather than randomized clinical trials, the findings cannot prove legumes or soy directly prevented hypertension. People who eat more of these foods may also have other habits that support better cardiovascular health.
Still, the findings add to growing evidence that plant-forward eating patterns may support blood pressure health.
Researchers reviewed studies published through June 2025, with participant groups ranging from just over 1,100 people to more than 88,000. Across the data, legumes included foods like beans, peas, lentils and chickpeas, while soy foods included tofu, soy milk, tempeh, edamame and miso.
There are several plausible reasons these foods may help. Legumes and soy are rich in potassium, magnesium and fiber, nutrients already associated with healthier blood pressure. Fiber fermentation may also produce compounds that support blood vessel function, while soy isoflavones may contribute additional effects.
But not all soy or legume foods are nutritionally identical. Preparation methods, sodium levels and broader dietary patterns still matter.
For many people, this research may be less about hitting exact gram targets and more about a practical shift: replacing some refined or heavily processed foods with more beans, lentils or minimally processed soy foods could support overall diet quality.
Two authors involved in the study received financial support from Plant-Based Health Professionals UK.