You may have heard the silly song about beans; “beans, beans, they’re good for your heart…” and we’re here to tell you that it is true! Beans are a powerful food you can add to your diet today for your heart health. Let’s dive into why beans are so helpful during this National Heart Health Month and throughout the year.
1. Heart-Healthy Swap:
Beans are awesome because they are a plant-based protein. They have special things like fiber, antioxidants, and nutrients that make them a top choice for heart health.
2. Helps with Weight Control:
Beans are low in fat, but high in fiber and protein. This fantastic combo not only helps you feel full for longer, but also supports weight control. Maintaining a healthy weight is crucial for your heart, and beans are your heart’s best friend in this journey.
3. Reduced Risk of Diabetes:
Beans are magic workers against diabetes! Packed with fiber and low on the glycemic index, they help manage blood sugar levels. This is especially good news for those with type 2 diabetes. Adding beans to your diet can be a game-changer for keeping your heart and blood sugar in check.
4. Maintains Healthy Blood Pressure:
Beans are great for your heart and blood vessels. They are rich in potassium, magnesium, and fiber, all of which contribute to healthy blood pressure levels. When your blood pressure is in check, your heart is a happy camper!
5. No Bad Fats:
Beans are high in minerals and fiber, but don’t carry the bad fats found in some meats. Bad fats can clog up your arteries and increase the risk of heart disease. Beans, being free of these bad fats, are a heart-healthy swap.
Easy Ways to Add Beans to Your Diet:
You can put them on your toast, soups, salads, pasta dishes, or homemade dips. With varieties like kidney, black, pinto, garbanzo, mung, navy, and more, beans make for a tasty and heart-loving addition to your meals. Always opt for low-sodium or no salt canned beans, or make your own at home.
Making this simple change can bring big benefits to your heart! If you would like to make an appointment for your heart health, call 609-278-5900.
Source:
Mullins AP, Arjmandi BH. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients. 2021 Feb 5;13(2):519. doi: 10.3390/nu13020519. PMID: 33562498; PMCID: PMC7915747. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915747/)
