Researchers examined eight trials on 554 people (with or without high blood pressure) who were told to eat either beans (about a cup a day) or other foods with the same calories, typically for about 10 weeks.
Systolic blood pressure (the higher number) was roughly two points lower when the people ate beans instead of other foods.
What to do: Give peas a chance. These studies weren’t controlled well enough to prove that beans trim blood pressure. But beans are packed with fiber, protein, potassium, magnesium, folate, iron, and flavor. How can you lose?
Source: Am. J. Hypertens. 27: 56, 2014.