When it comes to reducing blood pressure, triglycerides and cholesterol, beans really may be a magical fruit
Schoolyard children's song aside, beans may truly be magical when it comes to reducing cholesterol, triglycerides and blood pressure.Heart researchers have found a 47% reduction in risk of elevated systolic blood pressure among bean eaters between the ages of 20 and 40 as compared to non-bean eaters. Moreover clinical trials have shown that the soluble fiber in beans (canned or dried) reduces levels of total and LDL ("bad") cholesterol and triglycerides, while increasing levels of HDL ("good") cholesterol.If you are at risk for type 2 diabetes, the data is even more interesting. Researchers compared a low-glycemic index diet for type 2 diabetics, with and without beans. While both groups on the low-glycemic diet experienced benefits in blood fat, blood glucose and A1C levels, the group that also ate beans experienced a significant drop in blood pressure!So if you are at risk of hypertension or diabetes or just want to be proactive, beans can make a difference. How much of a difference? Do your own experiment! Track your blood pressure with Hello Heart on your mobile device so you have a baseline. Then begin incorporating any of these fabulous bean recipes - from burritos to brownies - into your weekly diet. Measure the impact on your life satisfaction, cholesterol, waistline and of course, your blood pressure.Delicious Bean and Chicken BurritoAmazing Spinach and Bean EnchiladasTasty Roasted Parmesan Green BeansDecadent Black Bean BrowniesSources:
- Bean and Chicken Burrito
- Spinach and Bean Enchiladas
- Roasted Parmesan Green Beans
- Black Bean Brownies
Note: Get past the unwanted side effects of beans that inspired the schoolyard children's song by gradually increasing the amount you consume. As your body gets used to the increase in soluble fiber, any gas or bloating will dissipate.Beans, beans, the musical fruitThe more you eat, the more you tootThe more you toot, the better you feelSo we have beans at every meal!
1. Gazit T, Gutman M, Beatty AL. Assessment of Hypertension Control Among Adults Participating in a Mobile Technology Blood Pressure Self-management Program. JAMA Netw Open. 2021;4(10):e2127008, https://doi.org/10.1001/jamanetworkopen.2021.27008. Accessed October 19, 2022. (Some study authors are employed by Hello Heart. Because of the observational nature of the study, causal conclusions cannot be made. See additional important study limitations in the publication. This study showed that 108 participants with baseline blood pressure over 140/90 who had been enrolled in the program for 3 years and had application activity during weeks 148-163 were able to reduce their blood pressure by 21 mmHg using the Hello Heart program.) (2) Livongo Health, Inc. Form S-1 Registration Statement. https:/www.sec.gov/Archives/edgar/data/1639225/000119312519185159/d731249ds1.htm. Published June 28, 2019. Accessed October 19, 2022. (In a pilot study that lasted six weeks, individuals starting with a blood pressure of greater than 140/90 mmHg, on average, had a 10 mmHG reduction.) NOTE: This comparison is not based on a head-to-head study, and the difference in results may be due in part to different study protocols.
2. Validation Institute. 2021 Validation Report (Valid Through October 2022). https://validationinstitute.com/wp-content/uploads/2021/10/Hello_Heart-Savings-2021- Final.pdf. Published October 2021. Accessed October 19, 2022. (This analysis was commissioned by Hello Heart, which provided a summary report of self-fundedemployer client medical claims data for 203 Hello Heart users and 200 non-users from 2017-2020. Findings have not been subjected to peer review.)
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