High blood pressure is known as a ‘silent killer’ as it is often missed putting people at risk of heart attacks, heart failure or stroke
09:01, 10 May 2026Updated 09:36, 10 May 2026
It has been found to cut the risk of high blood pressure(Image: Getty)
Scientists have discovered eating just 170g of a popular food every day can “significantly” lower the risk of developing a condition dubbed a “silent killer”.
According to the British Heart Foundation about one in three adults in the UK has high blood pressure. However as it often has no obvious symptoms it can often be missed, with the charity says there are an estimated five million people living with undiagnosed and untreated high blood pressure.
Now, a new study has shown eating just 170g – roughly 6oz – of legumes such as beans, peas, lentils and chickpeas a day can have a major impact on the risk of developing high blood pressure. It also found eating just 70g – 2.5oz – of soy foods including tofu edamame and miso could also cut the risk.
Beans, lentils, chickpeas and soy can slash the risk of high blood pressure (Image: Getty)
Both food groups were already known to be “promising” for cardiovascular health due to their “unique nutritional profile”. Both include high content of potassium and magnesium, dietary fibre, plant protein and bioactive compounds such as polyphenols and isoflavones. They are also rich in dietary fibre which is linked to lower rates of hypertension and overall cardiovascular disease risk.
One hundred grams of legumes is equivalent to a serving size of approximately one cup or 5–6 tablespoons of cooked beans, peas, chickpeas, lentils, or soybeans. Alternatively it is a palm-size serving of tofu.
Speaking to BBC Science Focus, senior author Dr Dagfinn Aune, research fellow at Imperial College London and associate professor at Oslo New University said: “These findings are important because elevated blood pressure is a major risk factor for several circulatory disorders.
“Putting more emphasis on plant-based protein sources like legumes and soy in the diet is a low-cost and sustainable alternative that could reduce the burden of hypertension, and potentially the risk of hypertension-related diseases.”
Researchers examined data from 300,000 adults from seven countries, including the UK, which was compiled in 12 different studies. These investigated the links between high blood pressure and eating either of the two food groups.
The scientists then looked at the diets of the participants in the study and then grouped them according to how much soy or legumes they consumed. They then measured the risk of high blood pressure and found those who ate either of the groups had a lower risk of high blood pressure.
It was found that the ideal level to eat was 170g of legumes or 60-80g of soy per day. Adults who ate this level were approximately 30% less likely to develop high blood pressure compared to those who did not have any of either of those food groups.
People who ate more soy had a decreased risk of developing high blood pressure
When compared to the low intake groups, people who ate the most legumes were 16% less likely to develop the condition while those who ate the most soy the risk was 19% lower.
The scientists warned that the study was based on observational data which meant the findings don’t prove that eating more legumes and soy will reduce the risk of high blood pressure. However, they said the link was so strong that a “causal relationship” was likely.
Tracy Parker, senior dietitian at British Heart Foundation (BHF), said: “This new study adds to the growing evidence that legumes and soy foods can support healthier blood pressure as part of a whole‑food, plant‑based diet.
“While the findings are observational and can’t prove cause and effect, they reinforce existing UK guidance to eat more beans, lentils and other plant‑based foods. Legumes and soy are naturally low in saturated fat and salt, and provide fibre, potassium, magnesium and plant proteins — nutrients known to help maintain healthy blood pressure.”