White beans, a nutrient-dense plant-based protein, are highlighted by dietitian Annie Nguyen as a top food choice for managing blood pressure. Here’s why they’re beneficial and how you can incorporate them into your diet:
Why White Beans Are Great for Blood Pressure
White beans are rich in essential nutrients that help regulate blood pressure. Here are the key nutrients found in white beans that contribute to lowering blood pressure:
Potassium: White beans are an excellent source of potassium, which helps balance sodium levels in the body and relax blood vessel walls, ultimately lowering blood pressure. Just 1/2 cup of cooked white beans provides 500 mg of potassium, which is 11% of the daily recommended intake.
Magnesium: This mineral promotes blood vessel relaxation and improves blood flow, contributing to lower blood pressure. White beans offer 57 mg of magnesium per 1/2 cup, helping you meet your daily magnesium needs.
Calcium: While known for supporting bone health, calcium also helps regulate blood vessel function and is associated with lower systolic blood pressure. White beans provide 81 mg of calcium per 1/2 cup.
Fiber: White beans are high in fiber, which supports gut health and helps reduce cholesterol and blood pressure. A 1/2 cup serving contains about 6 grams of fiber, supporting the daily fiber intake recommended by health guidelines.
How to Enjoy White Beans
White beans, including varieties like cannellini, navy, great northern, and lima beans, are versatile and can be used in a variety of dishes such as soups, salads, stews, and dips. Some suggestions include:
Cannellini Beans: Great for soups and salads.
Navy Beans: Perfect for pureed soups and dips.
Great Northern Beans: Ideal for casseroles and soups.
Lima Beans: Excellent in stews and pasta dishes.
Tips for Choosing and Preparing White Beans
Canned Beans: If you opt for canned beans, look for “no salt added” or “reduced salt” varieties to avoid excess sodium. Aim for options containing 5% or less of the daily value (DV) for sodium.
Dry Beans: Soak dry beans overnight or for 6-8 hours to improve protein absorption and boost the blood-pressure-lowering effects of magnesium and calcium. This also reduces cooking time.
The Bottom Line
White beans are a fantastic choice for anyone looking to lower their blood pressure. Rich in potassium, magnesium, calcium, and fiber, they provide a balanced and heart-healthy plant-based protein. Incorporating them into meals like soups, salads, and stews is an easy way to enhance your diet and support blood pressure management.
