6. Black beans
Black beans and other legumes boost an incredibly healthy balance of proteins and high dietary fiber, and this unique nutrient profile is hard to come across in any other food item offered by nature. This allows them the power to enhance our arterial health and strengthen the arterial walls by maintaining healthy cholesterol and blood sugar levels, along with reducing blood pressure levels as well.
Research reveals that black beans are brimming with magnesium and fiber, two extremely vital nutrients to normalize and reduce blood pressure levels. But the nutrient that really makes black beans a powerhouse of nutrition is none other than folate.
Also referred to as folic acid, folate is a kind of vitamin B-complex, which works wonders at reducing all kinds of blood pressures, particularly systolic blood pressure. It enhances the blood flow and relaxes the blood vessels to improve overall cardiac health.
Several studies have revealed that a daily consumption of 800 micrograms of folate works wonders at lowering and regulating healthy blood pressure levels. However, the daily dosage requirement of folate falls at 400 micrograms, which should be your minimum aim.
All you need is one cup of cooked black beans to fill you up with a whopping 256 micrograms of folate and countless other minerals and nutrients. You must also pick out a healthy cereal that contains a high density of folic acid.