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!