Uncontrolled high blood pressure can cause many serious complications for the heart, such as heart enlargement, heart failure or myocardial infarction. Besides taking medication, exercising and adjusting your diet will help control blood pressure effectively, according to the health website Verywell Health (USA).

White beans contain many nutrients that are very beneficial for blood pressure, these nutrients include:

Potassium

Potassium is one of the best minerals for controlling blood pressure. The American Heart Association says that getting enough potassium can help reduce the blood pressure-raising effects of excess sodium. Although excess sodium is often caused by a diet high in salt, the condiment is rich in potassium.

Specifically, potassium when entering the body will help the kidneys eliminate sodium through urine more effectively, thereby helping to balance fluids and reduce blood pressure. The recommended daily intake of potassium is 4,700 mg. Meanwhile, a cup of cooked white beans contains about 1,000 mg of potassium, accounting for more than 20% of the daily requirement.

Magnesium

A study published in the journal Cureus found that magnesium reduces blood pressure by dilating blood vessels and improving blood flow. Adults should consume about 320 to 420 mg of magnesium per day. Meanwhile, a cup of cooked white beans contains more than 110 mg of magnesium. In addition to white beans, other magnesium-rich foods include almonds, cashews, spinach, kale, oats, and brown rice.

Calcium

Calcium is commonly known as the mineral that helps keep bones strong. In addition, calcium improves blood pressure by helping the smooth muscle cells lining blood vessels become more elastic and function better. A study in the Journal of Hypertension found that a calcium-rich diet can help lower systolic blood pressure.

The National Institutes of Health recommends that adults get 1,000 to 1,200 mg of calcium per day, and pregnant women need 1,300 mg per day. One cup of white beans contains 160 mg of calcium, which is about 16 percent of an adult's calcium needs. Other calcium-rich foods include milk, bok choy, shrimp, and soybeans, according to Verywell Health.