High blood pressure is often called a “silent” condition because many people have no obvious symptoms for years.

In the UK, millions of adults are estimated to have high blood pressure — one of the biggest risk factors for heart disease and stroke.

According to the NHS, blood pressure consistently above 140/90 mmHg is considered high and may require lifestyle changes or treatment.

Salt reduction is often the first thing people think about when it comes to blood pressure.

But new research suggests another part of the diet may also deserve more attention: legumes and soy foods.

A large review published in BMJ Nutrition, Prevention & Health found that people with higher intakes of legumes — such as beans, lentils and chickpeas — had a lower risk of developing high blood pressure. Higher soy intake was also linked with lower blood pressure risk.

What did the study find?

Researchers analysed data from 33 studies involving hundreds of thousands of adults.

They examined the relationship between:

• legume intake

• soy food intake

• and the risk of hypertension (high blood pressure)

The findings showed that:

• higher legume intake was linked with a 16% lower risk of high blood pressure

• higher soy intake was linked with a 19% lower risk

The strongest links were seen in people eating around:

• 170g of legumes per day

• 60–80g of soy foods daily

  
  

These are not official recommended targets, simply the intake levels linked with the strongest results in the study.

Studies like this look at long-term eating patterns across large groups of people.

They can show links between foods and health outcomes, but they cannot prove that a single food directly prevents high blood pressure.

Still, because this review combined many previous studies, the findings are considered more reliable than those from a single study alone.

What counts as legumes?

Legumes are a group of plant foods that include:

• lentils

• chickpeas

• kidney beans

• black beans

• butter beans

• peas

• baked beans

• split peas

  
  

Soy foods include:

• tofu

• edamame

• soy milk

• tempeh

  
  

Many people already eat small amounts of these foods without thinking about them as “health foods”.

But researchers noted that average intakes in many Western countries remain relatively low.

Why might these foods help?

Scientists believe several nutrients and compounds may be involved.

1. Fibre

Legumes are naturally rich in fibre.

Fibre may help support healthy blood pressure by:

• supporting the gut microbiome

• helping with cholesterol balance

• improving blood sugar control

• supporting fullness and healthy weight management

Most UK adults get an average of around 18g of fibre a day — well below the NHS recommendation of 30g daily.

2. Potassium and magnesium

Beans and lentils also provide potassium and magnesium.

Potassium helps balance the effects of sodium in the body and supports normal blood pressure regulation.

Magnesium is involved in blood vessel relaxation and a wide range of other functions throughout the body.

3. Plant compounds

Soy foods contain naturally occurring compounds called isoflavones.

Some research suggests isoflavones may help blood vessels relax and function normally.

That said, researchers stress that overall eating habits matter far more than any single nutrient.

The bigger picture matters

One of the most interesting things about this study is that it reflects broader lifestyle habits too.

People who regularly eat legumes often also:

• eat more vegetables

• consume less ultra-processed food

• have higher fibre intakes overall

• eat less saturated fat

So it is unlikely that beans or tofu alone explain the findings. Instead, these foods may simply be part of a generally healthier way of eating overall.

Simple ways to eat more legumes

For many people, increasing intake does not require a dramatic dietary overhaul.

Some easy options include:

• adding lentils to soups or stews

• including chickpeas in salads

• making bean-based curries

• using hummus as a snack or spread

• adding mixed beans to casseroles

• replacing some meat in meals with lentils or beans

• trying edamame or tofu in stir-fries

Even baked beans can contribute fibre and legumes to the diet, although lower-salt and lower-sugar varieties may be preferable.

What about soy?

Soy foods remain controversial in some online discussions, but mainstream health organisations generally consider moderate intake safe for most people.

Foods such as tofu, edamame and unsweetened soy milk are widely consumed in many parts of the world.

The British Dietetic Association notes that soy foods can be a useful source of protein and nutrients, particularly within plant-based diets.

As always, people with specific medical conditions or concerns should speak with their GP or specialist.

Blood pressure still depends on multiple factors

While diet matters, blood pressure is influenced by many things, including:

• age

• genetics

• body weight

• physical activity

• alcohol intake

• smoking

• sleep

• stress

• overall diet and lifestyle habits

  
  

The NHS also recommends:

• reducing excess salt intake

• staying physically active

• maintaining a healthy weight

• limiting alcohol

• not smoking

Even small improvements across several habits can add up over time.

The bottom line

This new review adds to growing evidence that diets rich in fibre-containing plant foods may help support healthier blood pressure levels.

Beans, lentils, chickpeas and soy foods are not cures for high blood pressure, but they are affordable, accessible and nutrient-rich foods that many people could benefit from eating more regularly.

For many people, adding more beans, lentils or chickpeas to meals may be one of the simplest ways to eat more fibre and support overall heart health over time.