Consuming at least one serving of beans, peas, chickpeas or lentils a day significantly reduces the level of so-called bad cholesterol, and thus reduces the risk of cardiovascular disease – research of American scientists. Their results are published in the latest issue of the Canadian Medical Association Journal.
Meanwhile, Dr.John Sievenpiper of St. Michael’s Hospital in Toronto (Canada), the average Canadian and US resident eats less than half a serving of vegetables from this group a day.
For the study, Dr. Sievenpiper analyzed 26 randomized clinical trials involving a total of 1037 people. He found that just one full portion of dry legume seeds (because only these were the subject of the study) helps lower the level of LDL, called bad cholesterol, by 5 percent. This is tantamount to a reduction of 5-6 percent. the risk of serious heart and circulatory diseases, the leading cause of death in the United States, explains Sievenpiper.
One serving, the scientist explains, is 130 grams or 3/4 cup of dry pods. These vegetables have a low glycemic index (which means that energy is released gradually and slowly after consumption) and the ability to displace the so-called. bad fats, incl. harmful trans fats.
There are many places in our daily menu where we can integrate legumes. They can be an addition to dishes, but not only. Beans, peas, lentils and chickpeas form the basis of many traditional Mediterranean and South Asian dishes. Let’s use their wealth, and it will bring tangible benefits to our cardiovascular system. An additional advantage is that they are cheap products, says Dr. Sievenpiper