Nutrition & DietBeans and Soy Cut High Blood Pressure Risk by Up to 30% in Major Global Analysis
A large analysis of 12 long-term studies found that people eating the most legumes — beans, lentils, chickpeas — were 16% less likely to develop high blood pressure, while those eating the most soy foods saw a 19% lower risk. The biggest benefits appeared at around 170 grams of legumes per day and 60 to 80 grams of soy daily, with risk reductions reaching nearly 30%. Researchers point to potassium, magnesium, fiber, and gut-produced short-chain fatty acids as likely mechanisms. Published in BMJ Nutrition Prevention and Health, the findings suggest a simple, accessible dietary shift could meaningfully protect cardiovascular health over time.
