High blood pressure is a real health issue in the U.S., with nearly half of adults living with it. While factors like genetics and weight certainly increase risk, lifestyle factors, including diet, play a major role in keeping blood pressure under control. Diets high in sodium and low in potassium can especially contribute to high blood pressure, making your daily food choices especially important. And that's exactly where lentils come into play.
"Lentils are good for lowering blood pressure, as they're packed with nutrients that help your arteries relax and clear out excess salt," says Nadim Geloo, MD, cardiologist and medical director for Abbott. "A single cup of cooked lentils provides more potassium than a banana, which helps your body flush out sodium. Lentils also contain magnesium, which naturally relaxes your blood vessels."
Compared to a medium-sized banana, which contains about 420 milligrams of potassium, one cup of cooked lentils has 730 milligrams. They also make for an excellent source of plant-based protein and fiber, with the same one-cup serving providing roughly 230 calories, 18 grams of protein, and 15 grams of fiber. Not to mention, lentils are one of the most budget-friendly pantry staples, as a one-pound bag won't cost you more than a few dollars.
One recent study found that people who regularly ate legumes like lentils, beans, and chickpeas, as well as soy foods, were less likely to develop hypertension. The strongest benefits were seen among those consuming about 170 grams of legumes per day. Compared with those who ate the least, study subjects with the highest legume intake had a 16 percent lower risk of developing high blood pressure.
During digestion, lentils also release unique proteins that can block angiotensin-converting enzyme (ACE), which is an enzyme that causes blood vessels to narrow. By helping limit ACE activity, these naturally occurring peptides may allow blood vessels to stay more relaxed and make it easier for the heart to pump blood, supporting healthier blood pressure levels.
"Ultimately, this combination of sodium elimination, active arterial relaxation, and vascular benefits makes lentils a highly effective, natural defense against hypertension," Geloo says.
Experts
- Nadim Geloo, MD, cardiologist and medical director for Abbott
Sources
- CDC, High Blood Pressure Facts
- Legume and soy consumption and the risk of hypertension: a systematic review and dose–response meta-analysis of prospective studies. BMJ Nutrition, Prevention & Health. 2026.
from Men's Journal https://ift.tt/qTxad1O
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