- Legumes are a group of vegetables that include beans, peas, lentils, and many more.
- They are very versatile foods, and provide a lot of nutrition.
- Legumes can be a healthy substitute for meat, which has more fat and cholesterol.
- Now a new study from a team at the St. Michael’s Hospital shows that eating one serving a day of chickpeas, peas, beans or lentils can significantly reduce LDL cholesterol (bad cholesterol), which in turn can reduce the risk of heart disease. In addition to being called legumes, these foods are also referred to as ‘pulses.’
- However, according to the team at St. Michael’s, most people that live in America would need to eat double the amount that they currently do to get the benefits.
- Dr. John Sievenpiper, who works at the hospital’s Clinical Nutrition and Risk Factor Modification Centre, led this study, and it was published in the Canadian Medical Association Journal.
- The study showed that by eating one serving a day of pulses, LDL cholesterol could be lowered by up to 5%. This decrease in cholesterol could translate into up to a 6% reduction in the risk of heart disease, which according to the Center for Disease Control and Prevention is the leading cause of death in the United States.
- One serving of legumes is 130 grams or 3/4 cup, yet in America we average less than half a serving a day.
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- “We have a lot of room in our diets for increasing our pulse intake to derive the cardiovascular benefits,” Sievenpiper explains. “Pulses already play a role in many traditional cuisines, including Mediterranean and South Asian. As an added bonus, they’re inexpensive. Since many pulses are grown in North America, it’s also an opportunity to buy and eat locally and support our farmers.”
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- Note: The content on our website is for educational purposes only. Please consult your health practitioner or a qualified expert.
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- For 12 tips to lower cholesterol.
- For a cholesterol lowering mango smoothie.
- For the top healthy protein foods including legumes.
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- REFERENCES:
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- 1. “Effect of Dietary Pulse Intake on Established Therapeutic Lipid Targets for Cardiovascular Risk Reduction: A Systematic Review and Meta-analysis of Randomized Controlled Trials.” CMAJ. Canadian Medical Association Journal, 07 Apr. 2014. Web. 07 Apr. 2014.
- 2. “Daily Serving of Beans, Peas, Chickpeas or Lentils Can Significantly Reduce Bad Cholesterol.” St. Michael’s Hospital. St. Michael’s Hospital, 07 Apr. 2014. Web. 07 Apr. 2014.
- 3. “Daily Serving of Beans, Peas, Chickpeas or Lentils Can Significantly Reduce Bad Cholesterol.” ScienceDaily. ScienceDaily, 07 Apr. 2014. Web. 07 Apr. 2014.
- 4. “Heart Disease Facts and Statistics.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, 12 Mar. 2013. Web. 07 Apr. 2014.
