Eating Beans May Reduce High Blood Pressure Risk by 30%

A comprehensive analysis published in BMJ Nutrition, Prevention & Health reveals that individuals with the highest intake of legumes, including beans, lentils, chickpeas, and soy foods, have a significantly lower risk of developing hypertension. The review examined data from 12 long-term observational studies conducted across the United States, Europe, and Asia.

It found that consuming approximately 170 grams (roughly one cup) of cooked beans or lentils daily is associated with a 30% reduction in the risk of high blood pressure. Soy foods, such as tofu, edamame, soy milk, and tempeh, also contribute to this benefit, with an intake of 60 to 80 grams daily linked to a 28-29% reduction in hypertension risk.

The research indicates that legumes and soy are rich in nutrients like potassium, magnesium, and dietary fiber, which support healthy blood pressure. Although the study did not prove that legumes and soy directly prevent hypertension, it suggests that a plant-based diet may reduce the risk of high blood pressure, affecting billions worldwide.

However, the authors caution that large-scale, long-term studies are needed for firm dietary recommendations.