Beans - Small But Mighty Against Cholesterol

Beans - Small But Mighty Against Cholesterol
by Muhd Asif Raza

While beans aren't the only food that can help lower cholesterol, they're certainly one
of the best.

Beans are packed with soluble fiber, the same gummy stuff found in apples,
barley, and oat bran. In the digestive tract, soluble fiber traps cholesterol-
containing bile, removing it from the body before it's absorbed.
While 10 percent may not seem like much, keep in mind that every 1 percent
reduction in total cholesterol means a 2 percent decrease in your risk for heart
disease.
Beans can lower cholesterol in just about anyone, but the higher your
cholesterol, the better they work. In a study at the University of Kentucky, 20
men with high cholesterol (over 260 milligrams per deciliter of blood) were
given about 3A cup of pinto and navy beans a day. The men's total cholesterol
dropped an average of 19 percent in three weeks, possibly reducing their heart
attack risk by almost 40 percent. Better yet, the dangerous low-density
lipoprotein cholesterol-that's the artery-plugging stuff-plunged by 24 percent. It
appears that all beans can help lower cholesterol, even canned baked beans.
In another University of Kentucky study, 24 men with high cholesterol ate 1 cup
of beans in tomato sauce every day for three weeks. Their total cholesterol
dropped 10.4 percent, and their triglycerides (another blood far that contributes
to heart disease) fell 10.8 percent.
Beans play another, less direct role in keeping cholesterol levels down. They're
extremely filling, so when you cant beans, you'll have less appetite for other,
fattier foods. And eating less fat is critical for keeping cholesterol levels low.
Beans are a high fiber food, and high-fiber foods make you feel fuller. In fact,
one small study found that people who ate a bean puree felt more satisfied for
a longer time than those who ate a similar puree made from potatoes.

About The Author

Muhd Asif Raza

Eating a cup of cooked beans a day
can lower total cholesterol about 10
percent in six weeks. Beans are the
ultimate power food-low in fat and
high in protein, fiber, and a variety of
vitamins and minerals. Beans are
actually little chemical factories with
lots of biologically active substances
in them, and there's good evidence
that eating them may protect against
cancer.

Our consumption of beans rose from
5.5 pounds per person in 1974 to 7.3
pounds in 1994. There's a good
reason for this surge in popularity.

These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only. Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise program.