A new meta-analysis found that people who ate more legumes, including beans, lentils, chickpeas, peas and soy foods, had a lower risk of developing hypertension than those who consumed the least.
By yourNEWS Media Newsroom
Eating more legumes may help reduce the risk of developing hypertension, according to a meta-analysis published May 7, 2026, in BMJ Nutrition Prevention & Health.
The analysis combined data from 12 long-term prospective studies involving up to 88,475 participants in the United States, Europe and Asia. Researchers found that people with the highest daily legume intake had a lower risk of hypertension than those with the lowest intake.
The strongest association was seen among people who consumed the most soy foods, including tofu, edamame and tempeh, the study found.
Researchers described the link between higher legume intake and lower hypertension risk as a probable causal relationship, while cautioning that the analysis was observational and cannot prove causation. The authors said the findings suggest legumes may be useful as part of a preventive dietary strategy for blood pressure control.
The legumes examined in the study included lentils, chickpeas, peas and soy-based foods. Researchers said the results were consistent across different populations and dietary cultures.
The findings add to prior research linking legumes to cardiovascular benefits. A review of health records from more than 9,000 men and women from the first National Health and Nutrition Examination Survey found that people who ate legumes four or more times per week had a 22% lower risk of developing coronary heart disease than those who ate legumes less than once per week, according to “The Mediterranean Way of Eating” by John J. B. Anderson and Marilyn C. Sparling.
Researchers pointed to several nutrients in legumes that may help explain the blood pressure association. Legumes provide potassium, magnesium and dietary fiber, all of which play roles in cardiovascular function.
Potassium helps counteract sodium’s vessel-constricting effects and supports relaxation of arterial walls. Magnesium is involved in more than 300 enzymatic reactions, including processes that influence vascular tone. Legumes also provide folate, a B vitamin that may help lower heart disease risk, according to “The Mediterranean Way of Eating.”
Soluble fiber may also contribute to the effect. Researchers noted that soluble fiber feeds beneficial gut bacteria, which produce short-chain fatty acids that may influence blood vessel dilation through the gut-cardiovascular axis. Legumes are low in fat, contain mostly unsaturated fat and provide more fiber, especially soluble fiber, than most fruits and vegetables.
Soy foods may offer additional benefits because they contain isoflavones, plant compounds that may support blood pressure regulation through hormonal and vascular pathways. Previous research has found that women who regularly consume soy foods have fewer hot flashes and more favorable heart disease risk profiles.
Despite the potential benefits, current legume consumption remains low in many countries. The study found that average intake in Europe and the United Kingdom is about 8 to 15 grams per day. U.S. intake is similarly low, with beans and other legumes appearing only occasionally in many diets.
The intake range linked to the greatest risk reduction was 65 to 170 grams per day. Researchers said most people consume only about one-tenth of the amount associated with meaningful blood pressure protection.
The findings align with broader research showing that plant-rich diets may protect against cardiometabolic disorders, including impaired glucose tolerance, dyslipidemia, hypertension, central adiposity and insulin resistance, according to research published in Current Developments in Nutrition.
The study did not compare legumes with blood pressure medications, examine medication interactions or evaluate patient outcomes among people already being treated for hypertension. Researchers said randomized controlled trials are still needed to confirm the findings.
The authors said the consistency of the results across populations strengthens the case for legumes as a practical dietary intervention. While medications remain important for people with hypertension, the study suggests higher intake of beans, lentils, chickpeas, peas and soy foods may help reduce the chance of developing high blood pressure in the first place.
Source: Natural News
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