Higher dietary soy and legume intake linked to reduced hypertension risk

Reference: July-August 2026 | Issue 4 | Vol 19 | Online Only

First pooled analysis clarifies association between legumes and soy consumption and the risk of hypertension

A higher dietary intake of soy and legumes is associated with a lower risk of hypertension, according to research recently published in BMJ Nutrition Prevention and Health. In the past, several studies have suggested the same links; however, the results have been inconsistent. Investigators recently conducted a systematic review and meta-analysis to clarify the association between legumes and soy consumption and the risk of hypertension.

This review and meta-analysis of prospective studies identified an inverse association between legume and soy food intake on overall incidence of hypertension, and highlights new evidence of a dose-dependent relationship of up to 170g for legumes and 60-80g for dietary soy intake. This is the first meta-analysis to evaluate the association between soy food intake and hypertension risk.

Commenting on the findings, Prof Sumantra Ray, Chief Scientist and Executive Director of NNEdPro Global Institute for Food, Nutrition, and Health, which co-owns BMJ Nutrition Prevention and Health, said: “This research strengthens the evidence base for the cardioprotective benefits of plant-based diets. The authors have significantly added to the case for using legumes and soy as primary dietary strategies to mitigate the global burden of hypertension.”

The researchers searched databases for relevant studies published up to June 2025 and found 10 publications that included data from 12 prospective observational studies: Five studies from the US, five from Asia (China, Iran, South Korea, and Japan), and two from Europe (France and the UK). Nine studies included both men and women, two included only women, and one included only men.

The number of study participants ranged from 1,152 to 88,475 and the number of cases of high blood pressure ranged from 144 to 35,375. Pooled analysis of the data showed that compared to those with a low intake of legumes, people with a high intake were 16 per cent less likely to develop hypertension. Similarly, those with a high intake of soy foods were 19 per cent less likely to develop the condition than those with a low intake.

When assessing the association between quantity and lower risk, a linear reduction (30%) emerged for legumes up to around 170g/day, while most of the reduction in risk (28-29%) for soy foods was observed at between 60 and 80g/day, with no further reduction in risk at higher intake. One hundred grams of legumes/soy is equivalent to a serving size of about one cup of cooked beans, peas, chickpeas, lentils, soybeans, or a palm-size serving of tofu.

There are plausible explanations for the findings, according to the study authors. Legumes and soy are high in potassium, magnesium, and dietary fibre, all of which are known for their blood pressure-lowering properties. Separate research has suggested that the fermentation of soluble fibre from legumes and soy produces short-chain fatty acids that influence blood vessel dilation, while the isoflavone content of soy also seems to help lower blood pressure.

The researchers acknowledge various limitations to their findings, including the variability of the studies in the pooled data analysis. This included differences in legume types, levels of intake, preparation methods, dietary contexts, and the definition of high blood pressure.

“Despite these limitations, the findings of this meta-analysis have major public health implications, given the alarming global increase in hypertension prevalence,” they said.

“Current legume consumption across Europe and the UK remains below dietary recommendations, with average intakes of only 8-15g/day, far below the recommendations of 65 to 100g/day recommended for overall cardiovascular health.

“Although further large-scale cohorts are needed for confirmation, these findings provide further evidence in support of dietary recommendations to the public to prioritise and integrate legumes and soy foods as healthy protein sources in the diet.”