By SANDRA HARRISON, MSA, RD
I’m going to spare you the adage about beans and your heart, but what the saying asserts is true!
Not only are beans low in fat, but they also are a good source of protein and provide certain helpful plant compounds called phytochemicals that can help reduce your risk of cardiac disease.
Recent studies have indicated that bean consumption decreases total cholesterol and bad cholesterol levels known as LDL-cholesterol, which are both associated with higher risk of heart disease. More specifically, a Harvard School of Public Health study found that just one serving of beans per day is associated with a 38 percent lower risk of heart attack.
Beans also are good for keeping your blood pressure at a normal level, as long as there is no excess salt added. According to the Health and Nutrition Examination Survey, those who ate beans had a 47% lower risk of elevated blood pressure than those who didn’t include beans in their diet.
The phytochemicals mentioned above include those that reduce inflammation. Both of those contribute to heart disease. Beans with darker seed coats, such as black beans, red kidney beans and pinto beans, have higher levels of these phytochemicals.
Beans also have been shown to lower the risk of diabetes, which is a risk factor for developing heart disease.
So how many are we talking about? As little as 1/3 cup to 1/2 cup of dry beans each day can decrease your risk of cardiovascular disease. They also tend to make you feel full for a longer period of time.
Adding beans to your meals can be easy:
- Tuck them into a sandwich or tortilla.
- Throw them into your soups, salads and pasta dishes. In fact, we have a great low-fat White Bean Escarole Soup for you to try – and it only takes 45 minutes to make!
- Toss beans into sautéed veggies.
About the Author
Sandra Harrison, MSA, RD, is Manager of Patient Food Service and Clinic Nutrition for Lakeland Regional Health.
View other low-fat recipes, such as Strawberry and Avocado Salsa, Low-Fat Caesar Salad Dressing and Pumpkin Applesauce Mini-Muffins, on Lakeland Regional Health’s blog page.