February is heart hearth month! Beans are a small but mighty pantry staple that don’t always get the credit they deserve. They’re often recognized for their gut health benefits and as a budget friendly protein source, but did you know beans also support your heart health?
Cholesterol
Beans are a great source of soluble fiber, which binds to cholesterol in the digestive tract and prevents it from being absorbed. Think of soluble fiber as a sponge in your gut that traps cholesterol. Over time, this can significantly help lower total and LDL cholesterol levels.
Blood Pressure
Beans may also help lower blood pressure because they’re naturally rich in potassium. Just one serving can contribute a meaningful amount. When choosing canned beans, be mindful of sodium content; look for low sodium or no salt added varieties. If those aren’t available, rinsing canned beans under cold water helps reduce sodium as well.
Weight Management
Beans help promote fullness and satiety thanks to their combination of protein and high fiber content. Adding beans to lunch is a great way to support blood sugar balance, prevent energy crashes, and stay satisfied, making it easier to be mindful of extra snacking later in the day.
How to Enjoy Beans
- Add to meals you already make:
- Soups, stews, or chili
- Pasta dishes
- Tacos or burritos
- Mix into salads and bowls:
- Black beans in a taco salad
- White beans in a Greek salad
- Mediterranean quinoa bowl with chickpeas
- Make them into a snack:
- Hummus (check out our chocolate hummus recipe!)
- Black bean dip
