Eating more beans could cut your risk of developing high blood pressure by up to 30% - study finds
- News Team | African Caribbean Kidney Education Enterprise
- May 13
- 4 min read
Eating more beans could cut your risk of developing high blood pressure by up to 30%
A major new study suggests that eating more beans, chickpeas and lentils may cut your risk of developing high blood pressure by up to 30%.
For African Caribbean communities, where high blood pressure, diabetes, stroke and kidney disease are more common, these findings could have important long-term health implications.
What if some of the foods already sitting in your cupboard could help protect your kidneys?
Researchers analysed data from 12 previous studies and found that people eating the highest amounts had up to a 30% lower risk of hypertension compared to those eating the lowest amounts.
Experts say simple dietary changes could play an important role in protecting long-term heart and kidney health.
Researchers publishing in the BMJ Nutrition Prevention and Health journal found:
Eating around 170g of legumes daily was linked to a 30% lower risk of high blood pressure
Eating 60–80g of soy foods daily reduced risk by around 28–29%
People consuming the highest amounts of legumes had a 16% lower hypertension risk overall
Those eating the most soy foods had a 19% lower risk
Researchers reviewed 12 studies examining diet and hypertension
Legumes and soy contain potassium, magnesium and fibre linked to blood pressure control
UK intake of legumes remains far below recommended levels
Experts say replacing processed meats with beans or tofu may improve heart health
📩 Stay updated with essential kidney health information tailored for the African Caribbean community
Why this matters for Kidney Health
Your kidneys help regulate blood pressure. When blood pressure stays too high for too long, it damages the tiny blood vessels inside the kidneys. This can increase the risk of developing chronic kidney disease.
High blood pressure is one of the leading causes of kidney disease. Approximately 1 in 3 adults in England have high blood pressure (hypertension) and around five million adults are living with undiagnosed high blood pressure,
Black people are 5 times more likely to develop kidney disease. There are 5 stages of kidney disease and the early stages often develop silently with little to no symptoms showing until the later stages (stages 4 and 5).
Foods rich in fibre, plant protein, potassium and magnesium may help support healthier blood pressure levels and reduce strain on the kidneys.
“We already enjoy many different types of legumes within African Caribbean diets, including black-eyed peas, chickpeas, gungo peas, kidney beans and lentils, so aiming for around 170g daily can be achievable for many people.
However, if you have advanced kidney disease, are on dialysis, have been advised to follow a low potassium diet, or have high potassium levels, please speak with your GP, kidney specialist or renal dietitian before making significant dietary changes.
Healthier lifestyle habits made consistently over time can have a powerful impact on your kidney health, which is especially important within African Caribbean communities where high blood pressure, diabetes and kidney disease are already affecting many of us."
- Candice McKenzie, Founder & Director, African Caribbean Kidney Education Enterprise® (ACKEE)
If you are concerned
If you are concerned about your blood pressure please speak to your GP or local pharmacist for advice. You can also ask for a free blood pressure check at many pharmacies and Tesco supermarkets.
What action can you take today?
A | Adopt healthy lifestyle habits – maintain a healthy weight for your height and body type and make choices that support your long-term health and wellbeing.
C | Consume a balanced diet - add more beans, lentils or chickpeas into at least one meal this week (if you have advanced kidney disease, are on dialysis, have been advised to follow a low potassium diet, or have high potassium levels, please speak with your GP, kidney specialist or renal dietitian before making significant dietary changes)
K | Keep an eye on your blood pressure – check your blood pressure regularly with your GP or pharmacy, as well as monitoring it at home with a home blood pressure machine, or at your local supermarket
E | Educate yourself on the risks of uncontrolled hypertension – high blood pressure can cause kidney damage, and kidney damage can cause high blood pressure. If you have diabetes, heart disease, lupus, or a family history of kidney disease and/or hypertension, regular kidney function screenings and check-ups are important, alongside taking your prescribed medications as advised.
E | Engage with ACKEE and your community Got a question? Send us a message. Follow us on social media: @wearetheACKEE on Facebook and Instagram. Engage with your community and share this information. Encourage them to make healthier lifestyle choices.
Kidney disease and high blood pressure are already affecting
so many people in the African Caribbean community.
What do you think could happen if prevention became part of everyday conversations?
How you can support ACKEE:
Share – Share this blog and ACKEE’s work to raise awareness about kidney health
Donate – ACKEE’s work is only possible thanks to champions like you. Make a donation today. Your generosity helps ACKEE provide education and resources to the African Caribbean community.
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