If I caught your attention with my intentional “typo,” then read on to begin being (bean) good to your heart by including them in your diet.
February is American Heart Health Month, and I want to help you celebrate by sharing advice to improve your heart health. No matter how old you are, it is never too late to adopt a heart-healthy diet rich in fruits, vegetables, whole grains, nuts, legumes and lean meats.
A bean is a seed or pod of any plant in the legume family, and they can count as a starchy vegetable or protein serving in our diet according to the US dietary guidelines. Additionally, they are highly affordable and environmentally friendly. Popular varieties include pinto, black, kidney, navy, and chickpeas. As a dietitian, one of the most common pieces of nutrition advice I give is: eat more beans—both because they are a cost-effective nutrient powerhouse and because many people don’t eat them often and aren’t sure how to start. They offer many health benefits, but let’s focus on why they are especially great for heart health.
Beans are a good source of protein, so they can replace meat, which usually contains saturated fat. Saturated fat increases the risk of chronic inflammation, while beans help tamp it down.
Fiber, particularly soluble fiber, sticks to cholesterol as it moves through our digestive system and helps shuttle it out of the body before it can enter our bloodstream. Beans give us some of the biggest bang for our buck when it comes to fiber per serving, averaging 6 to 8 grams per ½ cup, depending on the bean.
If you’re not eating beans regularly, you may notice more gas. Hungry microbes that reside in your large intestine produce gas when they ferment the soluble fiber and digestive-resistant starches. If you add beans in small amounts over time, your gut will adapt.
To ease the transition, drink plenty of water as you start eating more beans to help fiber move smoothly through your system. Draining and rinsing canned beans can help reduce some of their gas-causing compounds. If you make dried beans from scratch, soak the beans overnight and use fresh water for cooking.
The US Dietary Guidelines recommend 1½ cups of cooked legumes per week. But research shows people experience significantly better heart-protective health with half a cup of beans daily. Two ideas for incorporating beans are below, and you can find plenty more online at beaninstitute.com.
Replace flour pasta with bean pasta, made by turning dried beans and legumes into fine flour, then adding water to the bean flour to make a dough that has more protein, fiber and iron than traditional pasta. Machines cut the dough into noodles, which are dried and packaged.
To enjoy the many health benefits of bean pastas, be sure that the only products in the ingredient list are the name(s) of beans or bean flours—examples: chickpeas or chickpea flour; red lentils or red lentil flour.
The secret to achieving the best texture and flavor of bean pastas is to cook them in a generous amount of water until soft, not al dente, followed by a thorough rinse in a colander.
Blend beans into pasta sauce: You can add tender red lentils to marinara sauce. I’ve provided the adjacent recipe for a versatile bean-based cheese sauce. Navy beans puree in the sauce, so this is an excellent option if you must avoid gluten. If you have a Vitamix blender, try “cooking” the sauce in it.
Remember, a heart-healthy diet relies on a variety of fruits, vegetables, whole grains, nuts, legumes, fish and lean animal protein. The DASH eating plan is a flexible, balanced approach designed to lower blood pressure and improve heart health without requiring special foods. You can find a free two-week menu plan on the National Heart, Lung and Blood Institute (NHLBI) website. Search: NHLBI + DASH.
Nancy Teeter is a Registered Dietitian and a SaddleBrooke resident. Although mostly retired, she remains passionate about sharing her nutritional knowledge with others. Always consult your medical provider before making lifestyle changes.
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