The DASH (Dietary Approaches to Stop Hypertension) diet was introduced in 1996 and it remains among the most effective approaches to treating blood pressure that has been studied. It’s rich in nutrients that are associated with lower blood pressure like potassium, magnesium, calcium, fiber and protein, while restricting sugars and saturated fats. DASH encourages regular consumption of beans, and that’s not surprising. These foods check all the DASH diet
boxes. Beans provide a unique blend of fiber and protein, are packed with potassium and magnesium and many choices even provide some calcium. Eat beans often, along with generous amounts of fruits and vegetables, to create a diet that will keep your blood pressure in check. About 75 million Americans over age 18 — that’s 29 percent of us — have high blood pressure, according to the Centers for Disease Control and Prevention. Another way to look at it: one in three adults has hypertension!  Fortunately, a review of 98 studies (and nearly 8,000 people) found that you can significantly drive down your blood pressure numbers by eating well and exercising. And lucky for us, there are some effective and tasty food fixes. Let’s take a look: 1. Cocoa powderEveryone is sweet on dark chocolate, and why not? It’s both delish and health-promoting. But cocoa powder is the real hero: It’s 100 percent cocoa and contains a hearty dose of flavanols, the plant-based nutrients responsible for helping to reduce blood pressure by opening up blood vessels and allowing blood to flow more easily. RELATED: 5 foods to help you lower your cholesterol There are so many creative ways to use cocoa powder and reap the benefits. Try adding a dash to your morning coffee or bowl of oatmeal. Stir some into your favorite smoothie or try this chocolate-ricotta toast recipe. 2. SpinachThis super green is loaded with not one, not two, but THREE blood-pressure-lowering ingredients, making it a true triple threat. Those three nutrients are potassium, folate and magnesium. Potassium helps to release sodium (and fluid) from the body to lower blood pressure. Magnesium enables our tiny blood vessels to relax, helping to maintain elasticity and normal blood flow. And folate, a B-vitamin (B9), acts like a “heart-healthy soldier” by helping to break down homocysteine, an amino acid that has the potential to damage inner artery walls. Nathan Congleton / TODAY Blend a handful of spinach into smoothies (your kids or finicky spouse will never know). Try this recipe or make my spinach turkey burgers. 3. GarlicThis kitchen staple does more than add flavor to dishes. It can also help manage blood pressure, thanks to its high content of allicin, a compound that protects against endothelial dysfunction, a condition that affects the lining of the blood vessels and can lead to hypertension, among other diseases. And according to studies, unlike medications and supplements, garlic offers these blood-pressure-lowering benefits without any side effects, except a potent garlic smell — nothing a good strong breath mint can’t fix. RELATED: What helps garlic breath? Nathan Congleton / TODAY 4. Great Northern BeansAll beans contain fiber, protein and iron — nutrients that work to keep your heart healthy because they aid in weight control, reduce cholesterol and provide magnesium and potassium, two blood pressure helpers. But white beans are the better bean in this case, because they also chip in calcium. Calcium plays an important role in managing blood pressure because it helps blood vessels tighten and relax when necessary. RELATED: Plant-based protein: 5 sources to add to your diet Note: If you’re choosing canned beans, look for lower sodium varieties or you can simply rinse beans in a colander under running cold water to remove as much salt as possible. Try this sneaky "cream" of broccoli soup! Nathan R. Congleton / TODAY 5. PumpkinFor many of us, the most exciting part of the fall season is the arrival of pumpkin. The super food (which is actually available year round in canned form) is loaded with potassium. Potassium, as mentioned above, helps to flush out excess sodium and fluid, easing pressure on the arterial walls. I love to experiment with all sorts of delicious — and sometimes downright crazy — pumpkin concoctions. Try my simple and slimming pumpkin pudding. And if you’re up for an adventure, try these pumpkin meatballs. Seriously, they’re yummy — I think you’ll be pleasantly surprised. Casey Barber / Casey Barber For more healthy recipes, follow Joy on Twitter, Facebook and Pinterest. For more diet and nutrition advice, sign up for TODAY's One Small Thing newsletter! What is the best breakfast for high blood pressure?What to Eat for Breakfast with High Blood Pressure. Oatmeal. Oatmeal is high in fiber and low in sodium. ... . Eggs. Eggs are high in protein and one of the more popular breakfast options. ... . Yogurt and Berries. ... . Whole Grain Bread, Bagels and English Muffins. ... . Unsalted Nuts. ... . Dark Chocolate. ... . Fruits and Vegetables. ... . Fruit Smoothies.. Are black beans good for blood pressure?Adding black beans to your diet may help lower blood cholesterol and high blood pressure levels. For example, saponin compounds in black beans act as antioxidants with cholesterol-lowering capacities. The beans' fiber may also help reduce total cholesterol and triglyceride levels ( 4 ).
Are pinto beans good for high blood pressure?Lastly, pinto beans are rich in various nutrients, such as magnesium and potassium. These minerals help prevent high blood pressure, a crucial risk factor for heart disease ( 1 , 23 , 24 ).
What vegetable reduces high blood pressure?13 foods that help lower blood pressure. romaine lettuce.. arugula.. turnip greens.. collard greens.. spinach.. beet greens.. Swiss chard.. |
What beans are good for high blood pressure
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