5 Beans For Heart Health

Beans are great heart-healthy foods, packed with calcium, folate and magnesium — essential components of bone health. Plus they naturally low sodium levels as well as fiber and protein content!

Bean-rich diets have been found to improve obesity and gut microbiome health, which may reduce inflammation and disease risks [21]. When selecting canned beans for this healthy swap, try choosing plain cans over their refried counterparts which often contain additional salt.

Greens

Green beans are the unwitting hero of holiday dining tables, offering low-cal options that help balance a plate full of high-fat meats and starches. Naturally low in sodium and fat content and packed with dietary fiber, green beans provide numerous heart-health benefits. Oxalates may increase risk for kidney stones; to enjoy them fully for cardiovascular benefits it’s best to select low sodium varieties, according to Vadiveloo.

Green beans belong to the legume family, along with lentils and peas. Legumes boast low levels of saturated fat while providing protein, fiber, iron and potassium – key components to heart disease prevention. Eating legumes instead of meat proteins may lower cholesterol, another major risk factor.

Green beans provide three grams of dietary fiber per half cup serving, helping to lower LDL (“bad”) cholesterol and increase HDL (“good” cholesterol. Fiber does this by binding cholesterol in the digestive tract so it is excreted instead of being absorbed into the body. According to some research, dietary fiber may also reduce triglyceride levels.

Beans are an excellent source of complex carbohydrates and soluble fiber, both of which have the power to help control blood glucose levels and support endothelial function. In addition, beans offer valuable plant-based sources of protein, folate and vitamin C which may protect against chronic diseases like diabetes and cardiovascular disease.

Beans and other legumes contain resistant starch soluble fiber that offers substantial health advantages. This dietary fiber improves glycemic control, reduces cholesterol levels in bloodstream, increases HDL (good) cholesterol while supporting gut microbiota composition and diversity.

Beans and other legumes contain phytochemicals like flavonols, phenolic acids, quercetin and kaempferol that provide important protection from free radical damage that leads to chronic inflammation, oxidative stress and cell aging – one reason why the Mediterranean diet and other plant-based eating patterns referred to above have been associated with reduced risks of cardiovascular disease.

Black Beans

Black beans (or frijoles negros in Spanish) are a versatile plant-based ingredient that can be enjoyed alongside rice or used as an alternate meat replacement in tacos. Naturally gluten-free and eaten by many different cultures worldwide, black beans also boast many health benefits that help lower risk factors for various diseases.

Black beans are packed with nutritional benefits beyond being high in dietary fiber, including protein and heart-healthy fats. Furthermore, these legumes offer plenty of potassium, calcium and magnesium which all work to lower blood pressure – an indicator for heart disease risk factors. A recent study demonstrated this correlation: people consuming diets rich in black bean consumption tend to have lower blood pressure than those who don’t regularly include beans into their meals.

Black beans’ soluble fiber helps protect against heart disease by maintaining stable blood sugar levels and slowing digestion speed, while their anti-inflammatory compounds provide support to those at high cholesterol risk or at risk of cardiovascular disease.

Black beans are an excellent source of resistant starch, an undigestible type of carb that does not get digested by your small intestine and therefore helps regulate your blood sugar. Resistant starch acts as a prebiotic by feeding healthy bacteria that help improve microbiomes; additionally they contain high amounts of soluble fiber for regularity and feelings of fullness after meals.

Legumes contain folate, iron, zinc and phosphorus which are all vital ingredients for bone health. According to numerous studies, these nutrients may help lower the risk of osteoporosis while simultaneously increasing bone density with age.

Black beans can be an easy meal to prepare at home, though the process can be time-consuming if prepared from scratch. To save yourself the hassle, look for canned black beans that are low in sodium or BPA-free to avoid additional salt. Be sure to soak and boil your beans prior to eating for optimal nutrition and reduced antinutrient levels.

Lima Beans

Lima beans are another legume packed with heart-healthy benefits like protein, fiber, B vitamins, iron and other minerals. With their low glycemic index and ability to promote satiety by slowing digestion, adding them to your diet could help manage weight and curb food cravings. If beans cause gas problems for you, soak and rinse overnight prior to cooking in order to remove compounds which could trigger bloating; additionally adding bay leaves or sea vegetables as they cook may further help lower gas production levels.

Lima bean benefits include being an excellent source of soluble fiber, which has been linked with lower cholesterol and blood pressure levels, according to studies. People who consume more soluble fiber may have lower risks for heart disease and other health conditions than those who don’t consume as much; additionally, fiber helps reduce inflammation while alleviating symptoms related to irritable bowel syndrome.

Lima beans contain fiber that ferments in your gut to produce short-chain fatty acids that have been shown to promote better digestive health, making lima beans an especially helpful food choice if you suffer from IBS, which may be caused by inadequate intake. Furthermore, lima beans provide essential B vitamin folate which has many functions including DNA replication and amino acid synthesis as well as birth defect prevention such as neural tube defects.

Lima beans are an excellent source of potassium, which can help lower blood pressure. Furthermore, magnesium helps relax muscles and arteries for greater relaxation, making lima beans an ideal food to balance out your blood pressure. They’re naturally low in sodium while high in calcium too – perfect to help lower your blood pressure naturally! For more information about improving heart health through diet talk to an experienced cardiovascular care physician such as Jesal V. Popat MD FACC who specialize in heart care in Tampa – who focusses on providing patients with tools needed for leading healthy lifestyles.

Baked Beans

Baked beans are an iconic kitchen staple in the UK, often counting as one of your five-a-day (when combined with wholemeal toast). Although not considered the healthiest food option available to us according to the British Heart Foundation (BHF), baked beans do provide important sources of protein and fibre while being cheap to prepare. Unfortunately, however, many varieties contain excessive levels of sugar and salt that may compromise its nutritional benefits.

When selecting canned beans, it’s generally wise to look for those low in sodium and sugar as well as minimal added ingredients. Mushy or watery baked beans should generally be avoided as these have likely been overcooked or watered down; additionally, search for those that are low-fat.

Beans are packed with natural fiber, vitamins B and C, potassium, folate, magnesium phosphorus iron and zinc – not to mention phytochemicals such as flavonoids phenolic acids and isoflavones which have been shown to aid in combatting diabetes cardiovascular disease and cancer.

Studies demonstrate that eating beans and legumes in general helps lower high blood cholesterol, an essential risk factor for heart disease. Beans’ combination of soluble fiber and plant sterols – which inhibit cholesterol absorption in the gut – help lower bad cholesterol while increasing good cholesterol. Beans are also an ideal replacement for meat which may contain saturated fat – another key contributor to heart disease risk.

Add beans to your diet by including them in soups, salads and casseroles. Or try cooking 1 cup raw beans overnight in the crock-pot for baked beans for breakfast (season them to your preference), or serve them up as part of scrambled eggs and cheese in a tortilla as a hearty meal for lunch or dinner – even those on vegetarian/vegan diets have experienced significant reductions in both total cholesterol and low-density lipoprotein cholesterol when eating half cup vegan baked beans daily for two months compared with those who didn’t consume this heart healthy dish – results that were comparable with medication!