BMJ: Beans and Lentils May Reduce the Risk of High Blood Pressure by Nearly 20%

Common foods such as beans, lentils, chickpeas, and soy products may significantly reduce the risk of high blood pressure, scientists have found.

The study was published in the journal BMJ Nutrition, Prevention & Health.

Researchers analyzed data from 12 large observational studies involving hundreds of thousands of people from the United States, Europe, and Asia.

The results showed that people who consumed legumes more frequently had about a 16% lower risk of developing hypertension. Among those who regularly consumed soy products, the risk reduction was even greater — around 19%.

The strongest effect was observed with moderate but consistent intake: about one cup of legumes per day (roughly 170 grams) or 60–80 grams of soy products such as tofu, edamame, or soy milk.

At the same time, the researchers noted that in real life, people consume far fewer of these foods than recommended by dietary guidelines — especially in Europe and the United Kingdom.

One possible explanation for the effect lies in the nutritional composition of these foods: they are rich in potassium, magnesium, and fiber, which help maintain healthy blood pressure and support vascular health.

The researchers believe these findings add to the growing evidence that plant-based foods benefit heart and blood vessel health and could serve as the basis for simple dietary recommendations aimed at prevention.