Canned beans are one of the most underrated foods that can really help fight high cholesterol. Not only are they delicious, affordable, and nutritious, they also have proven cardiovascular benefits.
More than half of adults in the UK have high cholesterol, a fatty substance that can clog arteries and contribute to strokes and heart attacks. In such cases, in addition to medication, doctors recommend changing your diet: reducing saturated fats and adding more fiber to your diet.
Scientists at the Harvard School of Public Health point out that legumes, particularly white beans (garicots), contain a lot of soluble fiber, which "binds" cholesterol in the digestive system and removes it from the body.
Additionally, this fiber slows down digestion, keeping you feeling fuller for longer, making beans a useful food for people trying to control their weight.
What nutritionists say
Victoria Taylor, senior dietitian at the British Heart Foundation, says that dried or canned legumes with no added sugar or salt are a great alternative to meat. This plant-based protein reduces the strain on the heart and blood vessels.
“Beans, lentils, and peas are not only fiber, but also protein and vitamins,” says Taylor. “And they’re incredibly versatile in cooking.”.
A study published in the Journal of Nutrition in 2021 showed that 180 grams of legumes daily significantly reduced the level of “bad” LDL cholesterol. The experiment involved people with high cholesterol who replaced their usual side dish with a mixture of canned beans. In just a few weeks, both their total and “bad” cholesterol decreased.
Canned beans are an inexpensive, easy-to-prepare, and healthy food that's worth adding to your daily menu. But if you have cholesterol issues, be sure to consult your doctor: only a specialist can help you create a safe and effective nutrition strategy.
