High blood pressure, sometimes referred to as "the silent killer," can lead to serious health problems if left untreated. But a new study has found that a small dietary change can help quickly.
High blood pressure can cause severe damage to the body, including heart disease, stroke, kidney damage, and even vision problems – often without any noticeable early symptoms. That’s why many people only discover it after damage has already occurred.
Professor Tim Spector, an expert in genetic epidemiology and one of the developers of the Zoe health app, recommends increasing daily intake of potassium and dietary fiber. According to him, “Adding 5 grams of fiber a day can reduce blood pressure twice as much as cutting salt intake.”
While salt is known to worsen high blood pressure, new findings indicate that legumes – especially dark beans like red kidney beans and black beans – may significantly benefit vascular health.
A study conducted at the University of Manitoba in Canada found that eating red kidney beans led to a drop in blood pressure within two hours – in contrast to eating rice.
Dietitians report that dark beans have an especially positive impact on vascular health and help lower blood pressure.
Dr. Linia Patel, a clinical nutritionist, adds that canned beans are also a good option: “Canned beans have the same benefits as dried ones – without the need for overnight soaking.”