Legumes and beans inexpensive way to boost heart health, finds study

WASHINGTON--Dietary pulses and the edible dried seeds of legumes with high fibre content, proteins, and various micronutrients have been increasingly recognized for their benefits in the prevention and management of type 2 diabetes and cardiovascular diseases (CVDs) across various guidelines.

Consuming beans, lentils, peas, and other legumes reduce the risk for cardiovascular disease, coronary heart disease, and high blood pressure according to a review. The review supports the intake of dietary pulses with or without other legumes in the prevention of some cardiometabolic diseases (CVD, CHD, hypertension, and obesity). The review has been published in Advances in Nutrition.

"Cardiovascular disease is the world's leading--and most expensive--cause of death, costing the United States nearly 1 billion dollars a day," says study co-author Hana Kahleova, MD, PhD, director of clinical research for the Physicians Committee for Responsible Medicine. "This study shows that an inexpensive, accessible, and common pantry staple could help change that: beans."

Researchers reviewed prospective cohort studies that assessed the consumption of legumes on the risk for cardiometabolic diseases and related markers. The study found that those who consumed the most legumes reduced incidence rates for cardiovascular disease, coronary heart disease, and hypertension by as much as 10 per cent when compared to those with the lowest intakes.

Beans and other legumes benefit cardiovascular health because they are high in fibre, plant protein, and other micronutrients, but low in fat, free of cholesterol, and low on the glycemic index, according to the study authors.

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.

"Americans eat less than one serving of legumes per day, on average," adds Dr Kahleova. "Simply adding more beans to our plates could be a powerful tool in fighting heart disease and bringing down blood pressure."

Cardiovascular 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.