Legumes benefits: Legumes are a great source of plant-based protein. Beans too belong to the legume family. They are rich in fibre and can also be a part of heart-healthy diet, according to the American Heart Association website. Fibre in beans and legumes can help you keep full for longer, thus aiding weight loss, and also help improving blood cholesterol-which is the leading cause of heart disease. Diet and lifestyle plays an important role when it comes to maintaining heart health.
Consuming foods with trans fats and saturated fats or foods that contribute to high cholesterol levels can lead to formation of fatty deposits on walls of blood vessels. This restricts flow of blood and oxygen to heart and the brain, increasing risk of heart attack and stroke. In this article we are going to talk about how including legumes in your diet can benefit your heart health.
Legumes and heart health
According to results of a USA-based study, consumption of legumes four or more times in a week can reduce risk of coronary heart disease by 22% and cardiovascular disease risk by 11%, as compared to those who consumed legumes only once a week.
Eating 1/2 to 2 cups or 75 gm to 300 gm of legumes cooked legumes in a day can reduce heart diease risk by lowering LDL or bad cholesterol, increasing HDL or good cholesterol, lowering blood pressure, maintaining healthy blood glucose levels and helping with weight loss. These results are based on human trials conducted in the study.
Legumes and cholesterol
Regular consumption of legumes have been linked to lower cholesterol and triglyceride levels. Soluble fibre in legumes is responsible for this. Legume protein, plant sterols and antioxidants can also be responsible of lowering cholesterol levels.
Other foods good for heart health
Soy foods like soya beans and tofu can be beneficial for heart health.
Pules like spilt peas, chickpeas, moong dal, kulith dal, toor dal and kidney beans are all heart-healthy beans that must be a part of your diet.
Not only are these pulses a great source of plant-based protein, they also have a low glycaemic index (GI), making them beneficial for people with diabetes. Pulses are rich source of fibre and low in fat. They should be a part of your daily diet for a healthy weight, weight loss, healthy heart and much more.
You might be surprised to know this but peanuts are legumes that are great for heart health. Peanuts are filled with heart-healthy monounsaturated and polyunsaturated fats. You can snack on a handful of peanuts as a min-meal snack every day to reap health benefits from them. They are rich in protein and are also weight loss-friendly.
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