Lowering Blood Pressure with Black Beans

I love black beans. In fact, they are a staple of health and wellness, so we usually have them as a main course at least once a week. They’re versatile in recipes, tasty by themselves and very easy to prepare. Black beans also have a high fiber-to-protein ratio that’s hard to beat. It’s this combination that helps in keeping blood sugar in check and maintaining lower blood cholesterol levels.

Here’s How it Works:
Although black beans are a nutrient-dense source of fiber and magnesium, what puts them at a distinct advantage over other foods is the folate you'll find in these delicious little legumes. Folate (folic acid) is a B-complex vitamin that appears to lower blood pressure (especially systolic blood pressure) by relaxing blood vessels and improving blood flow.

Here’s How Much You Need:
While a single cup of cooked black beans only yields about 256 micrograms of folate, tossing them with a cup of spinach salad will bring you slightly over the daily recommended allowance of at least 400 micrograms of folate. However, you should really only aim for that to be your minimum. In fact, most large-scale studies showing significant benefit using folate to reduce blood pressure relied on double that amount (800 micrograms) daily.

High blood pressure isn’t a death sentence. It’s a warning. You can effectively improve your numbers and reduce the risk of disease. Take heed to what your body is telling you and make little changes, like the one mentioned above, and you’ll be on your way to a healthier, happier heart.

As always – Enjoy Your Life!

John Aaron Villarreal

Bio: I am a Houston based, male massage therapist and wellness coach specializing in pain management and health programs for individuals over the age of forty. I laugh - a lot. I'm quirky but sincere. And, while I'm not a counselor, I do listen and I do care: Except for the times that I don't. That’s a joke - Did I mention that I like to laugh? Anyway, visit my website, call or email me and let's get together to talk about you, and the many ways to live life better!

The Legal Stuff: I write to inform, inspire and encourage my readers to enjoy all that life has to offer.
The content and information on this site is not intended to diagnose, cure, treat or prevent disease.
Please consult your physician prior to starting any exercise, diet or wellness program.

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