Blood pressure lowering beans
- Dietitian.Lauren Hmede
- Feb 18, 2019
- 2 min read
High blood pressure: The two best potassium-rich BEANS to lower high blood pressure
High blood pressure can be lowered by following a healthy diet rich in potassium, low in salt along with appropriate exercise. We all know bananas as a potassium rich fruit, but actually there are two types of beans rich in potassium more than banana do.
Hypertesnion or high blood pressure can be a serious condition if it is left untreated and affect vital organs especially the heart. Small dietary changes can make big difference.
Salt is a common contributor to the condition, so cutting down on it is essential in order to maintain healthy blood pressure. But limiting sodium is not enough to lower blood pressure if your diet is high in sturated fatty acid and you are obese. A whole dietary change is needed to make a bigger effect and then lower blood pressure.
In the other hand, food containing potassium are beneficial for people with high blood pressure. Two beans the white and black beans are loaded with nutrients and potassium too more than banana. One cup of cooked white beans has around 829mg of potassium, versus 422g in a medium-sized banana. You can add white beans easily to your meals as stew or salad. If you choose baked beans make sure to choose low salt options.
While black beans don’t contain potassium as white beans but they can give you 611mg per cup. Moreover black beans contain phytates which can reduce the body’s absorption of minerals . It is better to soak dry beans overnight to decrease phytates amount.
High blood pressure: Four ways to lower blood pressure
High blood pressure puts extra stress on blood vessels and vital organs.
Moreover, the complications associated with hypertesnion do really matters when high blood pressure is linked to stroke and heart disease.
Hypertension can often be prevented, and blood pressure reduced, by making some diet or lifestyle changes.
Healthy diet
Cutting back on salt intake is a key point while you aim to lower your blood pressure.
Aim to eat less than 6g of salt a day - the equivalent to about a teaspoonful.
Alcohol
All adults are advised to drink less than 15 units of alcohol in a single week. An over intake will lead to high blood pressure.
Weight loss
Losing just few kilos make difference especially if you are obese or overweight and you have android type obesity when fat is near to the heart which make it hard to pump blood.
Exercise
Exercise is an important part for lowering blood pressure. It helps you in losing weight while maintaining healthy vessels and healthy heart. You should aim for 150 minutes per week of physical activity.
Sources:
http://absfreepic.com/free-photos/download/black-beans-and-white-beans-3440x2000_51953.html
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