In a new study, researchers found that consuming beans, lentils, peas, and other legumes reduce the risk of coronary heart disease and high blood pressure.
The research was conducted by a team at the Physicians Committee for Responsible Medicine.
Heart disease is the leading cause of death in the U.S., responsible for approximately 1 in every 4 deaths. About 1 in 3 U.S. adults suffer from hypertension.
It is also the most expensive cause of death, costing the United States nearly 1 billion dollars a day.
This study shows that an inexpensive, accessible, and common pantry staple could help change that: beans.
In the study, the team reviewed prospective cohort studies that assessed the consumption of legumes on the risk for cardiometabolic diseases and related markers.
They found that those who consumed the most legumes reduced incidence rates for coronary heart disease, and high blood pressure by as much as 10% when compared to those with the lowest intakes.
The team says beans and other legumes benefit heart health because they are high in fiber, plant protein, and other micronutrients, but low in fat, free of cholesterol and low on the glycemic index.
The Dietary Guidelines for Americans says that Americans are not eating enough legumes and recommends eating about three cups per week. The average American consumes less than a cup a week.
Simply adding more beans to our plates could be a powerful tool in fighting heart disease and bringing down blood pressure.
One author of the study is Hana Kahleova, MD, Ph.D., director of clinical research for the Physicians Committee for Responsible Medicine.
The study is published in Advances in Nutrition.
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