Research reveals that eating beans four or more times a week can help lower cholesterol levels, risk of stroke and heart attack
Photo: Shutterstock
Saturday, November 16
Eating beans daily helps reduce the risk of heart disease
Beans are a food with great nutritional value and with multiple benefits for your health. They are inexpensive, versatile and their consumption can help prevent diseases, especially to lower blood cholesterol and reduce the risk of heart disease.
These legumes are a source of protein, vitamins, complex carbohydrates and fiber . They also contain phytochemicals that fight the effects of free radicals. Beans are a source of folate, iron and also potassium.
Beans have low fat content, cholesterol free, low glycemic index , naturally low in sodium and gluten-free, so they are also ideal for those who have an intolerance to this protein.
Scientific studies have linked a diet rich in beans and other legumes with a lower risk of developing high cholesterol, high blood pressure, heart disease or strokes (including heart attack).
Cholesterol reduction
The Harvard School of Public Health notes that several of the components of Beans can benefit heart health, these include fiber, folic acid, and phytochemicals.
Bean consumption addresses two risk factors for cardiovascular disease . “ They can help lower blood cholesterol even without weight changes and can prevent sudden increases in blood sugar ”, can be read at the Harvard Nutrition Source.
Lower risk of heart disease and cardiovascular disease
A study published in the Journal of the American Medical Association (JAMA) in which during 19 years to 9, 632 people found that unlike those who ate beans less than once a week, people who ate legumes 4 or more times a week had a 54% less risk of disease cardiac and a 14% lower risk of cardiovascular diseases .
Ideal for people with diabetes
Harvard Health shares the results of a controlled study in which people with type 2 diabetes consumed at least one cup of legumes (beans, chickpeas, or lentils) every day for three months. There was a decrease in weight, waist circumference, blood sugar, cholesterol and blood pressure.
Beans can be part of a diet and heart healthy style. The World Health Organization indicates that cardiovascular diseases are the leading cause of death worldwide.
In addition to helping reduce the risk of obesity , prevent diabetes and heart disease, beans also act as a prebiotic food to benefit the good bacteria in the gut microbiota.
Beans are not only a satisfying food and that give you sustained energy. They nourish and help stay healthy. You can enjoy them in different ways, with brown rice in tortillas, spread on sandwiches, add to salads, soups, pasta dishes, sautéed vegetables and different stews.
It may interest you:
We recommend you
