This is the plant-based protein that could lower your numbers.
Here’s whyplus ways to eat them.
Your heart is arguably the hardest-working muscle in your body.
EatingWell
With each heartbeat blood is pushed through your blood vessels, creating pressure on the walls of your arteries.
This is referred to as your blood pressure.
Thankfully, there are steps it’s possible for you to take to keep your blood pressure under control.
Out of all the protein sources the DASH diet highlights, one ranks at the top.
Our choice as the top protein for lowering blood pressure is white beans.
Here are the primary ones.
Unfortunately, many people fall short of the recommended 4,700 milligrams of potassium per day.
Magnesium
The mighty mineral magnesium also plays an important role in blood pressure regulation.
To reap this benefit, adults should consume 320 to 420 mg of magnesium each day.
Calcium
Calcium is often touted for its bone-building benefits.
So how much do you need?
Fiber
Fiber is an important nutrient thatmost of us miss the mark on.
Getting enough fiber helps ensure a healthy gut microbiome.
It also helps keep things moving through our gut and prevents constipation.
Fiber is filling, especially when combined with protein and healthy fatwhich is what you get in white beans.
Great northern beans are a happy medium.
They’re delicious in casseroles and soups, like thisCreamy White Bean Soup.
Try them in ourSpinach, Lima Bean & Crispy Pancetta Pasta.
Soaking them will also help them cook faster.
The protein source that checks all of these boxes is white beans.
Your heart will thank you.
U.S. Centers for Disease Control and Prevention.High Blood Pressure Facts.
American Heart Association.How potassium can help control high blood pressure.
U.S. Department of Agriculture.Dietary Guidelines for Americans, 20202025.
U.S. Department of Agriculture.
FoodData Central.Beans, white, mature seeds, cooked, boiled, without salt.
June 2022;14(6):e25839.
May 2024;42(Suppl 1):51. doi: 10.1097/01.hjh.0001019748.76681.5e
National Institutes of Health.
Dietary Supplement Fact Sheets.Calcium.
