Eating more legumes and soy foods could significantly reduce the risk of developing high blood pressure, according to a major new analysis published in the open-access journal BMJ Nutrition Prevention & Health.

Researchers found people with a higher intake of legumes – including lentils, chickpeas, peas and beans – were 16 per cent less likely to develop high blood pressure compared with those eating very little. Those consuming more soy foods such as tofu, edamame, tempeh and soy milk had a 19 per cent lower risk.

The pooled analysis reviewed data from 12 long-term observational studies involving participants from the United States, Europe and Asia. Researchers said the greatest benefit appeared at around 170 grams of legumes daily and between 60 and 80 grams of soy foods per day.

Experts believe the blood pressure benefits may come from the high levels of potassium, magnesium and dietary fibre found in legumes and soy. Fermented fibre may also help improve blood vessel function, while soy isoflavones appear to support healthy blood pressure levels.

Researchers said the findings are particularly important given rising global rates of hypertension and low average legume consumption in many Western countries.

Here are three easy recipes packed with legumes and soy foods that can help boost your intake naturally.

Mediterranean Lentil and Tomato Soup

Ingredients

1 cup dried brown lentils
1 onion, diced
2 carrots, sliced
1 can crushed tomatoes
4 cups vegetable stock

Method

Add all ingredients to a large pot.
Bring to the boil, then reduce heat.
Simmer for 35–40 minutes until lentils are tender.
Season to taste and serve warm.

Serves 4

Ginger Soy Tofu Stir-Fry

Ingredients

400g firm tofu
2 cups broccoli florets
1 red capsicum, sliced
2 tablespoons soy sauce
1 tablespoon fresh ginger, grated

Method

Cube tofu and cook in a non-stick pan until golden.
Add broccoli and capsicum and stir-fry for 5 minutes.
Stir through ginger and soy sauce.
Cook for another 2 minutes and serve.

Serves 3–4

Chickpea and Spinach Curry

Ingredients

2 cans chickpeas
1 onion, diced
1 can light coconut milk
2 cups baby spinach
2 tablespoons curry paste

Method

Cook onion in a saucepan until softened.
Stir in curry paste and cook for 1 minute.
Add chickpeas and coconut milk.
Simmer for 15 minutes.
Stir through spinach until wilted.

Serves 4