19 Dec Legumes take care of your heart!

Beans, lentils, peas, chickpeas,… they are all great for your plate and for your health. Legumes are incredibly nutritious, high in protein and fiber, low in fat, and low on glycemic load.

Numerous scientific studies confirm that diets high in legumes are linked to a lower risk of developing obesity, diabetes, high blood pressure, high cholesterol, heart disease, or stroke. In fact, it has been proven that eating a cup of legumes daily for at least 3 months can effectively treat these diseases, associated with weight loss, blood sugar or blood pressure.

La presión arterial elevada y los niveles de colesterol se encuentran entre los factores de riesgo de enfermedades cardiovasculares. Se ha demostrado que la fibra dietética, que es muy abundante en las legumbres, reduce los niveles altos de colesterol.

Los famosos estudios de longevidad en las llamadas Zonas Azules encontraron que el consumo regular de leguminosas era un factor de longevidad compartido por todas las poblaciones de la Zona Azul, que cuentan con un número notablemente alto de personas que viven más allá de los 90 años.

¿Cómo pueden tener las legumbres todos estos beneficios?

Legumes are rich in fiber, specifically viscous soluble fiber, which decreases its absorption in the small intestine. This makes legumes have a very low glycemic index and load, meaning they lower your blood sugar and release less insulin after you eat them. This fiber also reduces cholesterol levels.

But they are not only high in fiber, they are also high in protein, which makes them very satiating, so people tend to stop eating earlier. They also contain a large amount of potassium, magnesium, folic acid and other plant nutrients that are associated with lower blood pressure and better cardiovascular health.

Likewise, legumes are free of saturated fat, sodium, and cholesterol, all of which have been linked to different heart diseases.

Legumes are very nutritious and easy to cook, and it has also been shown how beneficial they are for our body. Making simple changes in the diet and including a greater consumption of legumes will help us to improve the risk of multiple diseases and take care of our heart.

¡Disfruta de una alimentación saludable y cuida tu salud!