Beans and Peas Can Cut Heart Disease Risk]

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>Beans and Peas Can Cut Heart Disease Risk

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>Bulking up the diet with legumes such as beans and peas can lower the

>risk of heart disease.

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>Archives of Internal Medicine November 26, 2001;161:2573-2578

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>Men and women who ate legumes at least four times a week had a 22%

>lower risk of coronary heart disease over 19 years than those who

>consumed legumes once weekly.

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>The most enthusiastic legume eaters also had lower blood pressure and

>total cholesterol, and were less likely to be diagnosed with high

>blood pressure and diabetes.

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>Legumes are rich in soluble fiber, which has been shown to help lower

>total cholesterol and LDL ( " bad " ) cholesterol levels and improve

>insulin resistance. Legumes also contain low levels of sodium and

>high levels of potassium, calcium and magnesium -- a combination that

>is associated with a reduced risk of heart disease.

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>Folate, a mineral also found in abundance in legumes, is thought to

>reduce blood levels of homocysteine, a compound that can boost heart

>disease risk.

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>The results of their study are based on interviews and medical exams

>of more than 9,600 Americans who did not have heart disease when the

>study began. Over an average of 19 years, about 1,800 cases of

>coronary heart disease were diagnosed.

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>In other findings, individuals who consumed the most legumes tended

>to smoke more and consume more calories and saturated fat. They were

>also less likely to have graduated from high school. Those who ate

>the most legumes also tended to be younger and male. (It is obvious

>enough, if you want a healthier lifestyle by improving your diet-

>don't smoke!)

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