A large meta-analysis published in BMJ Nutrition found that regularly eating legumes (beans, lentils, chickpeas) and soy foods (tofu, edamame, miso) is linked to a lower risk of developing hypertension. Researchers analyzed data from multiple prospective cohort studies and discovered a dose-response relationship: consuming about 170 grams of legumes per day was associated with a 30% reduction in risk, while 60–80 grams of soy daily showed similar benefits (with no extra gain at higher intakes). The study suggests this could be a simple, sustainable way to support heart health, though experts note that observational data doesn’t prove causation.
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