There is mounting evidence that adding legumes such as beans, peas and peanuts to your diet can dramatically lower your risk of heart disease. In a nineteen-year study where 9,600 Americans were interviewed and tracked, it was found that those who ate legumes at least four times a week had a 22% lower incidence of coronary heart disease than those who consumed legumes less than once a week. Furthermore, the more frequent legume eaters had lower blood pressure, lower total cholesterol, and were less likely to be diagnosed with adult-onset (type 2) diabetes. Also, regular consumption of legumes can have a very positive affect on reducing other nutrition-related disorders such as colon cancer, diabetes and even obesity.
Legumes are rich in soluble fiber, which has been shown to cut LDL’s (bad cholesterol) and raise HDL’s (good cholesterol) and improve insulin resistance. Legumes also contain low levels of sodium and high levels of potassium, calcium and magnesium—a powerful mineral combination that is associated with a reduced risk of heart disease and other circulatory disorders. Another vital nutrient found in abundance in legumes is folate. Folate reduces blood levels of homocysteine, which is a deadly compound that is associated with heart attack, stroke, Alzheimer’s disease and premature cellular aging. Folate is also extremely important for women of childbearing age as it helps to decrease neural tube defects in developing fetuses.
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