Beans, beans
and more beans…
If you love your heart, love your beans.
Oh yes, don’t forget your lentils either.
Beans are one of the most heart healthy, low cholesterol foods you can include in your diet. They’re packed with nutrients that support cardiovascular health, and decades of research back their benefits.
I ate lentils every day back in India. But not so much beans. I am from East India where lentil soups (dal) were more prevalent than bean based dishes like chole, rajma, etc. which are mostly eaten in North and West India.
After my health issues started in our household beans (and lentils) have become an integral part of our cooking and diet.
They are also much cheaper than buying meat. And I am all about saving money!! 💵
Here are some health benefits of beans. But make sure to buy either "no salt" or "low sodium" canned beans or fresh beans/lentils to avoid all that salt.
1. Rich in Soluble Fiber
Beans are especially high in soluble fiber, which helps
reduce LDL ("bad") cholesterol by binding with it and removing it
from the body. Lowering LDL levels reduces the risk of plaque buildup in
arteries; a key factor in preventing heart disease.
2. Low in Saturated Fat and Cholesterol-Free
Unlike animal-based proteins, beans are naturally low in fat
and contain no cholesterol. Replacing meats specially red and processed meats with
beans a few times a week can significantly reduce your intake of saturated fat,
which is linked to higher heart disease risk.
3. Packed with Plant-Based Protein
Beans are an excellent plant-based protein source, making
them integral for heart-healthy diets like the Mediterranean or DASH (Dietary
Approaches to Stop Hypertension) diets. They help maintain muscle and energy
without the added fat and cholesterol of meat.
4. Rich in Potassium and Magnesium
These two minerals are crucial for blood pressure control.
Potassium helps counteract the effects of sodium, while magnesium supports
proper muscle and nerve function, including the heart muscle.
5. Help Regulate Blood Sugar
Beans have a low glycemic index, meaning they’re digested
slowly and help stabilize blood sugar levels. This is important because high
blood sugar can damage blood vessels and contribute to heart disease over time.
6. Contain Antioxidants and Anti-inflammatory Compounds
Beans; especially darker varieties like black beans, kidney
beans, and pinto beans are high in polyphenols and other antioxidants. These
compounds help reduce inflammation and oxidative stress, which are linked to
heart disease.
Easy Ways to Add Beans to Your Diet
- Add
black beans or chickpeas to salads
- Make a
bean chili or stew or lentil soup
- Use
mashed beans as a sandwich spread
- Swap
meat for lentils or beans in tacos or wraps
Here is a easy recipe for a bean stew. You can use any bean/lentil for this stew.
🥣 Spiced Bean & Vegetable Stew
Serves: 4
Prep Time: 15 min
Cook Time: 30 min
🧄 Ingredients:
-
2 tbsp olive oil
-
4 garlic cloves, minced
-
1 medium onion, chopped
-
1 tsp ground cumin
-
1/4 tsp cayenne pepper (adjust to taste)
1/4 teaspoon of chipotle pepper
-
2 carrots, chopped
- 1/2 a bag of Frozen peas and cauliflower
-
2 cups of mix of red beans, and brown and yellow lentils
-
3 cups of water
🍲 Instructions:
-
Heat olive oil in a large pot over medium heat. Add chopped onion and cook until soft (about 5 minutes). Stir in garlic, cumin, and cayenne; sauté for 1 minute until fragrant.
-
Toss in carrots, peas, and cauliflower. Cook for 5–7 minutes, stirring occasionally, until veggies begin to soften.
-
Add the beans, and water. Stir everything together and bring to a gentle boil.
-
Reduce heat to low, cover partially, and let simmer for 20 minutes, or until veggies are tender and flavors are blended.
-
Taste and adjust seasoning with pepper, and more cayenne if you like it hot. Garnish with chopped cilantro or a dollop of Greek yogurt like I did.
Note: I don't use salt in any of my recipes because it is heart-healthy. But if you cannot eat without salt at all then you can add little bit of it.
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