A simple change in everyday diet may help protect millions of people from high blood pressure, according to new research highlighting the benefits of legumes and soy-based foods.

The study, published May 7 in BMJ Nutrition, Prevention & Health, found that people who regularly consumed foods such as beans, lentils, chickpeas, tofu and edamame were significantly less likely to develop hypertension.

Researchers discovered that higher legume intake was associated with a 16% lower risk of high blood pressure, while greater soy consumption was linked to a 19% reduction in risk.

The findings were based on an analysis of 12 observational studies involving hundreds of thousands of adults across the United States, Europe and Asia.

Scientists say the results add to growing evidence that plant-based diets can play a major role in protecting heart health and reducing the global burden of cardiovascular disease.

The strongest protective effect from legumes was seen among people consuming around 170 grams daily — roughly equal to just under one cup of foods such as peas, lentils, chickpeas and beans.

For soy products, the greatest benefit appeared with a daily intake of 60 to 80 grams, equivalent to about two to three ounces of tofu, edamame, soy milk or miso.

Researchers believe the heart-health benefits may come from nutrients naturally found in these foods, including potassium, magnesium, fiber and plant compounds that help support healthy blood vessel function.

The study also pointed out that average legume consumption across Europe and the United Kingdom remains far below recommended levels. Current intake averages only 8 to 15 grams per day, while experts recommend between 65 and 100 grams daily for better cardiovascular health.

Sumantra Ray, chief scientist and executive director of the NNEdPro Global Institute for Food, Nutrition and Health, said the findings further strengthen scientific evidence supporting plant-based eating patterns.

“This research strengthens the evidence base for the cardioprotective benefits of plant-based diets,” Ray said. He added that legumes and soy foods could serve as important dietary tools in tackling the growing global problem of hypertension.

High blood pressure affects more than one billion people worldwide and is a major risk factor for heart disease, stroke and kidney problems. Health experts say diet remains one of the most effective ways to reduce risk alongside exercise, weight management and limiting excess salt intake.

The new findings suggest that adding more beans, lentils and soy products to daily meals may be a small dietary shift with potentially major long-term health benefits.