Legumes and soy products may aid in lowering the risk of hypertension.
A greater dietary consumption of soy and legumes is associated with a decreased likelihood of high blood pressure, according to a comprehensive analysis of existing evidence published in the open-access journal BMJ Nutrition Prevention & Health.
The ideal daily intake may be around 170 g of legumes, which encompass peas, lentils, chickpeas, and beans, alongside 60 to 80 g of soy products, examples of which include tofu, soy milk, edamame, tempeh, and miso, the study suggests.
Legumes and soy products have been linked to a generally lower risk of cardiovascular disease; however, the research regarding their potential in reducing high blood pressure remains ambiguous and requires systematic assessment, the researchers clarify.
To delve deeper into this topic, the researchers searched databases for pertinent studies published until June 2025 and discovered 10 publications encompassing data from 12 prospective observational studies.
The participant numbers varied from 1,152 to 88,475, while cases of high blood pressure ranged from 144 to 35,375.
The pooled data analysis demonstrated that higher daily consumption of legumes and soy products correlated with a decreased risk of developing high blood pressure.
Compared to those with minimal legume intake, individuals with high legume consumption were 16% less likely to encounter high blood pressure. In a similar vein, those who consumed substantial soy products had a 19% lower risk of the condition than their low-intake counterparts.
In analyzing the relationship between quantity and lowered risk, a linear decrease (30%) showed for legumes up to about 170 g/day, while most risk mitigation (28-29%) for soy products occurred at 60 to 80 g/day, with no additional risk reduction at higher levels.
One hundred grams of legumes or soy correspond to approximately one cup or 5-6 tablespoons of cooked beans, peas, chickpeas, lentils, soybeans, or a palm-sized serving of tofu, the researchers explain.
Utilizing the World Cancer Research Fund's criteria for evaluating causality likelihood, the researchers conclude that the total evidence implies a probable causal connection between the intake of legumes and soy and a reduced risk of high blood pressure.
They propose plausible explanations for these findings, noting that legumes and soy are abundant in potassium, magnesium, and dietary fiber, all recognized for their blood pressure-lowering properties.
Recent studies have suggested that fermenting soluble fiber from legumes and soy produces short-chain fatty acids that affect blood vessel dilation, while the isoflavones found in soy also appear to assist in lowering blood pressure, they comment.
The researchers acknowledge various limitations to their results, including the diversity of studies within the pooled data analysis, which encompassed differences in legume types, intake levels, preparation methods, dietary contexts, and definitions of high blood pressure.
They stress that "despite these limitations, the results of this meta-analysis bear substantial public health implications, considering the concerning global rise in hypertension prevalence."
"The average daily intake of legumes in Europe and the UK is just 8–15 g, which is much less than the recommended intake of 65–100 g for optimal cardiovascular health," they observe.
They conclude, "These results support dietary recommendations for the public to emphasize and incorporate legumes and soy products as healthy protein sources into their diets, even though more extensive cohorts are required for validation."
“This research fortifies the evidence supporting the heart-healthy advantages of plant-based diets.
They stress that "despite these limitations, the results of this meta-analysis bear substantial public health implications, considering the concerning global rise in hypertension prevalence."
The authors have considerably contributed to the argument for utilizing legumes and soy as fundamental dietary strategies to lessen the global burden of hypertension,” remarks Professor Sumantra Ray, chief scientist and executive director of BMJ Nutrition Prevention & Health's co-owner, the NNE dPro Global Institute for Food, Nutrition, and Health.
The study's rigorous dose-response analyses, which offer useful dietary targets for clinical applications and public health recommendations, are its strongest points. However, we cannot entirely exclude the possibility of unmeasured influential factors. Additionally, the plateauing of benefits for soy at 60-80 g/day calls for further examination, as it remains uncertain whether this indicates an actual biological limit or is merely a consequence of the limited number of studies available for review.
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