As global hypertension rates continue to rise – could soy and legumes be the answer?
The prevalence of hypertension has increased by 115% in over three decades, but new research suggests that higher consumption of these plant-foods could lower this risk.
New findings from a systematic review and meta-analysis published in the BMJ Nutrition, Prevention & Health journal has found a higher daily intake of soy and legumes is linked to a lower risk of developing high blood pressure.
These findings have considerable implications for public health guidance, given the current landscape of hypertension globally. High blood pressure affects an estimated 1.4 billion people worldwide and is a leading risk factor for cardiovascular diseases such as heart attack, stroke, and kidney disease all of which contribute to millions of preventable deaths each year.
Previous studies have shown that consumption of legumes and soy foods is associated with lower risk of overall cardiovascular disease, but specific research examining the relationship between legume and soy consumption relationship and hypertension needed to be systematically quantified.
The research team at Plant-Based Health Professionals UK (PBHP UK), supported by Dr Dagfinn Aune from Imperial College London, searched various medical databases for peer-reviewed research studies on the topic up until June 2025. This resulted in nine research publications representing eleven prospective cohort studies being included in the meta-analysis. Five studies were from the United States, four from Asia, two from Europe. Eight studies included both men and women, two studies included only women, and one study included only men. The number of participants ranged from 1,152 to 88,475 and across the studies the number of cases of hypertension ranged from 144 to 35,375.
The highest vs lowest intake of legumes and soy was associated with a 16% and 18% lower risk of developing high blood pressure, respectively. In the linear dose-response analyses there was a 12% and a 24% lower risk per 100g day of legumes and soy, respectively. 100g of legumes/soy is equivalent to a serving size of approximately 1 cup or 5-6 tablespoons of cooked beans, chickpeas, lentils, soybeans or a palm-size serving of tofu).
There was a clear dose-response relationship between increasing intakes of legumes and lower hypertension risk with a 30% reduction in risk at an intake of ~170 g/day, while for soy there was a 28-29% reduction in risk at 60-80 g/day, with no further reduction in risk at higher intakes.
When using grading criteria from the World Cancer Research Fund to evaluate the likelihood of a causal relationship between legumes and soy and hypertension, the researchers considered the evidence to be ‘supportive of a probable causal relationship between both legume and soy intake and a reduced risk of hypertension’.
There are many reasons why legumes and soy might contribute to lower hypertension risk – including their content of minerals, fibre and bioactive compounds. Legumes and soy are also high in potassium, magnesium dietary fibre all of which are associated with lower rates of hypertension.
Prior research by PBHP UK has shown that consumption of whole grains lowers the risk of hypertension and Dr Aune has also shown that higher intakes of fruit and vegetables is also beneficial. The team is currently reviewing the available data on nuts and hypertension. All in all, the evidence strongly supports plant-rich diets for reducing the burden of this leading cause of ill health.
We are at a real watershed moment for both ecological and human health. The 2025 EAT-Lancet Commission report underscores, once again, that how we produce and consume food is central to addressing the twin crises of chronic disease and environmental degradation. It reinforces that dietary patterns richer in whole plant foods – such as legumes, whole grains, fruits, vegetables, and nuts – are associated not only with improved health outcomes, but also with reduced pressure on climate systems, biodiversity, and natural resources.
These new findings published in the BMJ point to a clear opportunity: increasing legume and soy consumption could help reshape dietary guidance and strengthen global efforts to address the global burden of hypertension.
So how can we incorporate these new research findings and increase our daily intake of legume and soy foods?
When it comes to breakfast ideas, making a simple tofu scramble (150g serving) or overnight oats with fortified soy yoghurt (150 grams) or 200mls of a soya-based dairy alternative is an easy way of getting more legumes and soy in the morning. For lunch, a coronation chickpea sandwich might be a great way to recreate a popular British classic. For dinner, why not try a traditional chickpea or tofu curry or even lentil lasagna using 1 cup measure of each legume type. And for some snack/dessert ideas, why not make a simple silken tofu chocolate mousse by just blending together 100 grams melted dark chocolate, 340 grams silken tofu and 2 tablespoons maple syrup. Can also add 1 tsp orange extract. Easy, delicious way to add tofu/soy into your diet and great for the whole family.
Don’t forget we have a huge range of educational resources on our website including our hypertension factsheet which you can share with colleagues, friends and family.
One of the researchers of this new meta-analysis, Michael Metoudi, RD, M.Sc, will be speaking at our upcoming Nutrition and Lifestyle Medicine Conference on all things plant-power and hypertension – secure your place now!