Proteins are the building blocks of life, as one of the three main nutrients alongside carbohydrates and fats, and nutritionists emphasize including proteins in our daily diet. Research reports suggest that consuming too much of certain proteins can negatively impact health, particularly heart health, prompting the question: what is the best option? According to Lauren Manaker, a member of the Eat This board and a medical expert, the best protein for heart health is "beans."
How do beans affect heart health? Manaker states, "These plant-based protein foods not only provide a significant amount of protein but also offer fiber, vitamins, minerals, and antioxidants that can support heart health." Researchers in a review published in 2019 in the journal Advances in Nutrition found that participants who consumed the most legumes experienced a reduction in coronary heart disease (10%), high blood pressure (9%), and cardiovascular diseases (8%). Studies have also shown that consuming beans helps lower cholesterol levels.
Manaker explains, "The soluble fiber found in beans can completely prevent the body from absorbing cholesterol." Researchers analyzing 26 American and Canadian studies found that participants who consumed nearly one serving (3/4 cup) of legumes daily experienced a 5% decrease in low-density lipoprotein (LDL) or "bad" cholesterol. The U.S. dietary guidelines recommend that adults eat about three cups of legumes each week, which breaks down to about half a cup of beans each day.
