Overview
- The pooled analysis, published Thursday in BMJ Nutrition Prevention & Health, combined 12 prospective studies that tracked about 300,000 adults across the US, Asia and Europe.
- Risk fell by about 30% at roughly 170 g per day of legumes and by 28–29% at 60–80 g per day of soy foods, with little added benefit at higher intakes.
- The research used observational cohorts, so it cannot prove cause and effect, though the authors graded the evidence as probably causal using World Cancer Research Fund criteria.
- Scientists point to potassium, magnesium, fibre and soy isoflavones as likely reasons these foods help blood vessels relax and reduce blood pressure.
- Average legume intake in the UK and Europe is only 8–15 g per day, and groups like the British Heart Foundation and the Stroke Association urge simple swaps such as beans, lentils, chickpeas or tofu in place of processed meats.