High blood pressure, also known as hypertension, is a serious medical condition that can lead to heart disease, stroke, and other health problems. Making lifestyle changes like eating a healthy diet can help manage high blood pressure. Beans in particular are great for lowering blood pressure due to their high fiber, potassium, magnesium, and antioxidant content.
What are the best beans for high blood pressure?
The following types of beans are considered especially beneficial for high blood pressure:
- Kidney beans – High in fiber, potassium, magnesium, and antioxidants. The dark red variety is particularly rich in anthocyanins. Great source of plant protein.
- Garbanzo beans (chickpeas) – Contain fiber, magnesium, potassium, folate, and polyphenols. Can help lower LDL cholesterol.
- Black beans – Rich in anthocyanins, quercetin, saponins, and hydroxybenzoic acids which act as antioxidants and antihypertensives.
- Pinto beans – High in fiber, potassium, magnesium, and polyphenols. Their mottled brown color comes from antioxidants.
- Navy beans – Contain high levels of potassium and folate. The fiber and resistant starch help control blood pressure.
- Lentils – High in fiber, magnesium, potassium, and antioxidants. Their magnesium helps vascular function and flow.
- Black-eyed peas – Rich source of potassium, calcium, fiber, and antioxidant flavonoids. Help reduce arterial stiffness.
While all beans are good for you, these varieties are especially packed with nutrients and compounds that make them excellent choices for lowering high blood pressure.
How can beans help lower high blood pressure?
Here are some of the ways that beans help reduce high blood pressure:
- Fiber – Beans are loaded with soluble fiber that helps lower cholesterol and blood pressure. It also slows digestion, leading to steady glucose release.
- Potassium – Beans are high in this mineral that reduces sodium retention, relaxing the blood vessels.
- Magnesium – Necessary for vascular function. Beans are a great plant-based source of magnesium.
- Protein – The plant protein in beans helps lower blood pressure. Especially important for vegans/vegetarians.
- Polyphenols – These antioxidants found in beans improve vascular health and reduce inflammation.
- Low glycemic index – Beans are low glycemic, meaning they slowly release sugars and avoid blood sugar spikes.
In addition to these nutrients and compounds, beans also help replace less healthy sources of protein like red meat, provide a feeling of fullness that deters overeating, and are naturally low in sodium.
Nutritional profile of beans
Here is an overview of the key nutrients found in 1 cup of cooked beans that are beneficial for blood pressure:
| Bean | Fiber (grams) | Protein (grams) | Potassium (mg) | Magnesium (mg) |
|---|---|---|---|---|
| Kidney beans | 11 | 15 | 735 | 74 |
| Garbanzo beans | 12 | 15 | 477 | 79 |
| Black beans | 15 | 15 | 610 | 120 |
| Pinto beans | 11 | 15 | 745 | 113 |
| Navy beans | 19 | 15 | 980 | 107 |
| Lentils | 16 | 18 | 365 | 71 |
| Black-eyed peas | 13 | 15 | 464 | 105 |
As you can see, beans are rich in key nutrients like fiber, potassium, magnesium, and plant-based protein that all contribute to lower blood pressure.
Ways to incorporate more beans into your diet
Here are some tips for adding more beans into your regular diet to benefit your blood pressure:
- Add beans to salads, soups, chili, and stir-fries
- Mash beans and use them in dips, spreads, and sandwich fillings like hummus
- Blend beans into smoothies, pancakes, or brownies for added nutrition
- Substitute beans for half the ground meat in recipes like burgers or meatballs
- Try black bean pasta or lentil pasta for an extra dose of plant protein
- Snack on roasted chickpeas or edamame for a crunchy, high protein snack
- Drink bean broth from canned or cooked beans as a flavorful, low-sodium stock
Experiment with different bean varieties to find ones that suit your tastes. Rinse canned beans to reduce sodium content. When cooking dried beans, be sure to discard soaking water and cook in fresh water.
Bean recipes for high blood pressure
Here are some flavorful, heart-healthy recipes incorporating beans:
Southwest Quinoa Black Bean Salad
– 1 15-ounce can black beans, drained and rinsed
– 1 cup quinoa, cooked
– 1 cup corn kernels, fresh or frozen
– 1 avocado, diced
– 1 bell pepper, diced
– 1⁄4 cup cilantro, chopped
– 1 lime, juiced
– 2 tablespoons olive oil
– 1 teaspoon chili powder
– 1⁄4 teaspoon cumin
– Salt and pepper to taste
Combine all ingredients in a bowl. Season with salt and pepper. Can serve chilled or at room temperature.
Spicy Black Bean Burgers
– 1 15-ounce can black beans, drained and rinsed
– 1⁄2 cup rolled oats
– 1⁄4 cup minced onion
– 2 cloves garlic, minced
– 1 tablespoon chili powder
– 1 teaspoon cumin
– 1⁄2 teaspoon salt
– 1 egg
Mash black beans in a bowl until a thick paste forms. Stir in remaining ingredients. Shape into patties and cook on skillet until browned on both sides. Serve on buns with desired toppings.
Slow Cooker Lentil Soup
– 1 pound dried lentils, rinsed
– 1 onion, diced
– 2 carrots, sliced
– 2 stalks celery, sliced
– 6 cups vegetable broth
– 2 bay leaves
– 1 teaspoon thyme
– 1⁄2 teaspoon salt
– Freshly ground black pepper
Add all ingredients to slow cooker and cook on low for 8 hours. Discard bay leaves before serving. Garnish bowls with fresh parsley.
Tips for preparing and cooking beans
Follow these tips to get the most nutrition and flavor out of beans:
- Always rinse canned beans before use to remove excess sodium and starch.
- Soak dried beans for at least 8 hours before cooking to improve digestibility.
- Discard soaking water and cook beans in fresh water to enhance nutrition.
- Add herbs and acids like lemon juice at the end of cooking for best flavor.
- Flavor cooking liquid to use as a tasty stock. Bean broth boosts dishes’ nutrition.
- Buy unsalted canned beans or rinse salted ones to reduce sodium intake.
Experiment with different cooking times to find your preferred bean texture. Undercooking makes beans hard to digest. Cook until soft for easier digestion and maximum benefits.
Potential side effects of beans
Beans can cause some mild digestive side effects for some people when first introducing them to your diet. Here are some potential side effects and how to manage them:
Gas and bloating
The oligosaccharides in beans can cause gas since your gut bacteria isn’t accustomed to digesting them. Introduce beans gradually and drink plenty of fluids to reduce discomfort.
Digestive issues
Some people experience constipation or diarrhea from increased fiber intake. Make sure to stay hydrated and slowly increase fiber to give your system time to adjust.
Allergies
Allergies to beans are rare but can cause reactions like itching or upset stomach. Discontinue use if you suspect an allergy.
Medication interactions
High potassium beans can interact with certain blood pressure medications. Talk to your doctor before increasing intake if you take these prescriptions.
In most people, the gas and bloating dissipate after 1-2 weeks of regular bean intake. Try using over-the-counter digestive enzymes like Beano as well. Stay hydrated and increase fiber slowly to manage any digestive discomfort.
Who should not eat beans?
Most people can safely consume beans and benefit from their nutrients. However, the following individuals should exercise caution with bean intake:
- Those with diverticulitis or intestinal strictures – Insoluble fiber may exacerbate these digestive conditions. Choose cooked, peeled beans.
- People prone to kidney stones – Excess oxalates found in beans may contribute to kidney stone development in susceptible individuals.
- Those taking ACE inhibitors – The potassium in beans can cause dangerous spikes when paired with these blood pressure medications.
- People with gout – Uric acid kidney stones can develop or worsen with the nitrogen-rich compounds abundant in beans.
Check with your healthcare provider to see if a bean-restricted diet is recommended in your specific case. Otherwise, most adults can safely consume beans and reap their blood pressure benefits with proper preparation and portion control.
Conclusion
Adding nutrient-packed beans like kidney, garbanzo, black, and pinto to your diet can significantly improve high blood pressure. Beans contain fiber, potassium, magnesium, protein, and antioxidants that all contribute to reduced blood pressure. Enjoy beans a few times per week in soups, salads, burgers, pastas, and other dishes to enhance nutrition. Start slowly and drink plenty of fluids to avoid digestive discomfort when introducing more beans. Pairing beans with healthy lifestyle changes can help manage high blood pressure and reduce related health risks.