If you're not a big fan of beans, consider adding this legume to your daily menu. According to a review of studies published in November 2019 in the journal Advances in Nutrition, eating beans is good for the heart, reducing the risk of cardiovascular disease in all its forms and lowering blood pressure.
For a year, scientists analyzed eating habits and, in conclusion, found a decrease in the number of deaths among people who regularly consumed foods such as beans and other legumes, such as lentils. Therefore, it has been observed that it can prevent the onset of diseases such as diabetes, high blood pressure, and obesity.
Thus, the scientists divided the patients studied into 4 groups: those who ate the most of these foods to those who ate the least. Finally, the results show that the first group benefits (a lot) from their healthy eating habits.
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Benefits of Beans for the Heart
In conclusion, they observed an 8% reduction in the incidence of cardiovascular disease, a 10% reduction in coronary circulatory problems, and a 9% and 13% reduction in hypertension and obesity, respectively.
Therefore, eating beans has two main benefits, according to the University of Toronto, Canada. First, it is a food with high nutritional value, being an excellent source of fiber, protein and vitamins. In addition, its micronutrients are particularly beneficial for the heart, as they can even lower cholesterol levels.
Not only that, but these benefits can be reaped. When beans are eaten with vegetables, they can have a positive effect on the heart, leading to lower cholesterol levels.
How and How Many Beans Do You Eat?
As part of an unrestricted diet and for good health, beans can be eaten daily in recommended servings of up to 100 grams.
Versatile, it can be easily added to many recipes. For example, salads and soups.
The other recipe options are:
Toto (typical dish from Minas Gerais);
Bean soup;
Veggie burger.
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