Ever wonder how to lower blood pressure naturally? Sodium has always been the blood pressure bogeyman—shake most of it from your high blood pressure diet and you’ll be safe. But research now shows that it’s just as important to choose foods naturally low in sodium and high in at least two of the three power minerals: calcium, magnesium, and potassium. Add foods like white beans into your diet. Beans are one of 10 well-balanced foods to add to your diet to cut your risk of stroke and heart attack nearly in half.
White beans. One cup of white beans provides 13% of the calcium, 30% of the magnesium, and 24% of the potassium you need every day.
Tip: You can use this comfort food in side dishes, soups, and entrées. As a meatless source of protein, it’s a great choice for vegetarians. Choose no-salt added or well-rinsed low-sodium canned white beans, or cook dried beans overnight in a slow cooker.
Try giving chili night a little extra flair with a make-your-own chili bar! Set out toppings like shredded cheese, sour cream, cilantro, lime wedges, avocado, or tortilla chips for your guests to customize their bowl.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 6-8
- 2 cans (15.5 oz) BUSH'S® White Chili Beans, undrained
- 1 can (10 oz) diced tomatoes and green chiles, undrained
- 1 can (14 oz) reduced sodium chicken broth
- 1 can (10.5 oz) cream of chicken soup
- 1-2 medium jalapenos, seeded and diced
- 1 cooked rotisserie chicken, remove meat from bone and dice
- Optional Toppings:
- Shredded Mexican cheese, sour cream, cilantro, tri-color tortilla strips, avocado, lime wedge
- In a 4-quart stock pot, add 1½ cans of BUSH'S® White Chili Beans, mash the remaining ½ can chili beans with a fork and add to pot.
- Add remaining ingredients.
- Bring to a boil. Reduce heat and simmer 10 - 15 minutes stirring occasionally.
- Add additional toppings, as desired.