Want to Lower Blood Pressure? Eat More Beans. Here’s Why.

If you’re looking for a simple, affordable, and tasty way to lower your blood pressure, you might want to head to the pantry and grab… beans. Or lentils. Or chickpeas.

A systematic review and meta-analysis published in the American Journal of Hypertension pulled together the results from eight controlled feeding trials involving over 550 people—some with high blood pressure, some without (Jayalath VH, et.al., 2014). Researchers wanted to know: Can eating more dietary pulses (beans, lentils, peas, chickpeas) really lower blood pressure?

What They Found

When people swapped part of their regular diet with pulses—without adding extra calories—systolic blood pressure dropped by about 2.25 mm Hg. Mean arterial pressure also saw a modest dip (about 0.75 mm Hg). Diastolic pressure fell too, but the drop wasn’t statistically significant.

That might sound small, but here’s the kicker:
Even a 2 mm Hg drop in systolic blood pressure can lower the risk of heart disease and stroke at the population level.

Why This Matters

Current dietary guidelines talk about eating healthy for blood pressure, but they don’t specifically highlight pulses. This study suggests maybe they should—because they work for both people with and without hypertension.

The Takeaway

Adding a serving of beans, lentils, chickpeas, or peas to your meals a few times a week could give your heart health a subtle but meaningful boost—without complicated diet changes or extra supplements.

Simple. Cheap. Proven. Your next heart-friendly meal could be a bean chili, lentil soup, or chickpea salad.

Supporting Your Health Beyond Diet

While whole foods like beans and lentils are powerful for heart health, sometimes targeted nutritional support can help too. If you’re interested in professional-grade supplements, consider exploring Pure Encapsulations. They are trusted for their high-quality, hypoallergenic formulas designed to support cardiovascular wellness and overall health.

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Reference

Jayalath VH, de Souza RJ, Sievenpiper JL, Ha V, Chiavaroli L, Mirrahimi A, Di Buono M, Bernstein AM, Leiter LA, Kris-Etherton PM, Vuksan V, Beyene J, Kendall CW, Jenkins DJ. Effect of dietary pulses on blood pressure: a systematic review and meta-analysis of controlled feeding trials. Am J Hypertens. 2014 Jan;27(1):56-64. doi: 10.1093/ajh/hpt155. Epub 2013 Sep 7. PMID: 24014659; PMCID: PMC5391775.