A meta-analysis of 12 prospective cohort studies found that higher consumption of legumes and soy foods is linked to a significantly lower risk of developing high blood pressure. The analysis, involving over 309,000 participants from studies in the US, Asia, and Europe, showed that individuals with high intake of legumes had a 16% lower risk of hypertension, while those with high soy intake had a 19% reduced risk. Specific daily intake thresholds were identified for each food group, with legumes showing a 30% risk reduction at around 170g per day and soy reaching a plateau at 60 to 80g per day with a 28-29% lower risk.

Despite the benefits, actual consumption of legumes and soy falls far below the recommended thresholds. Average legume intake in Europe and the UK is only 8 to 15g per day, well below the 65 to 100g per day recommended for cardiovascular health. The study highlighted the potential biological pathways through which legumes and soy may lower blood pressure, such as their high potassium, magnesium, and fiber content. The findings offer practical dietary targets for public health guidelines and clinical practice, according to Professor Sumantra Ray of the NNEdPro Global Institute for Food, Nutrition, and Health.