Regularly eating beans, lentils, chickpeas, tofu, and other soy foods may lower the risk of developing high blood pressure, according to a major review of international studies that adds to growing evidence supporting plant-based diets for heart health.
The analysis, published in BMJ Nutrition, Prevention & Health, found that people with the highest intake of legumes were 16% less likely to develop hypertension than those who consumed the least. Those with the highest soy intake had a 19% lower risk.
Researchers reviewed data from 12 long-term observational studies conducted across the United States, Europe, and Asia to examine whether greater consumption of legumes and soy was associated with lower rates of hypertension. While previous research has linked both food groups to improved cardiovascular health, the evidence on blood pressure has remained inconsistent.
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The review found that
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