A major review of global studies has found that higher consumption of legumes and soy foods is associated with a reduced risk of developing high blood pressure. People eating the most legumes were 16 percent less likely to develop hypertension, while high soy intake lowered risk by 19 percent.
The analysis, published in BMJ Nutrition Prevention & Health, combined data from 12 long-term observational studies across the United States, Europe, and Asia. Researchers reviewed papers published through June 2025 and identified clear dose-response patterns. Benefits peaked at around 170 grams of legumes daily, reaching about 30 percent risk reduction, and at 60 to 80 grams of soy foods, with reductions of 28 to 29 percent.
