Heart-healthy beans to take care of your heart

Eat beans to protect your heart! These nutrient-packed foods are an excellent choice for a healthy diet.

20 Sep 2022

When it comes to heart-smart food, beans can be your perfect match. A bowl of beans every day can lower bad cholesterol and help keep you healthy in the long run. So don't forget to add heart-healthy beans to your diet.

The best way to get the most out of beans is to eat them in their whole form — not split or mashed as in refried or baked beans — because you'll get more fibre that way. If you choose canned beans like the, rinse them first to remove the sodium.

They contain fibre, protein and essential nutrients such as iron, magnesium and potassium. You could choose from four heart-healthy beans for your recipes: black beans, navy beans, soybeans and chickpeas.

1. Black beans

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Black beans are a type of legume, which is a food that naturally contains complex carbohydrates and protein. They are also a good source of folate, which can help reduce the risk of heart disease. If you're looking for ways to add more beans to your diet, try these recipes:

  • Black bean burgers
  • Bean burritos
  • Black bean soup

Black beans have a mild flavour that lends well to many different types of cuisines. You can use them as a substitute for meat in your favourite dishes. Try substituting ground beef with black beans in tacos by adding some extra spices. Or cook them into soups and stews for added texture and flavour. The possibilities are endless!

2. Navy Beans

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  • Cook them in a pressure cooker with a bit of salt, pepper, and Godrej veg oils range
  • Eat them raw

Navy beans can be cooked ahead of time and added to salads or soups for extra protein, fibre and nutrients without adding excess fat or calories from butter. Raw navy beans are also great for weight loss because they're quite filling.

3. Soybeans

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Soybeans are a good source of protein, heart-healthy fats, vitamins and minerals. They're also high in fibre, which can help you feel fuller longer. They are one of the most nutritious foods on earth, packed with protein, and healthy fats, and are a good source of iron and calcium.

Soybeans are used to make tofu like Godrej Jersey tofu and tempeh, which are both low-fat, plant-based protein sources. They're also great in stir-fries, soups and salads. Soybeans can be used instead of meat in dishes like chilli and spaghetti sauce or ground into flour for baked goods.

4. Chickpeas

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Chickpeas (also known as garbanzo beans) are one of the most versatile legumes. They are often used in curries or salads to add texture and flavour. Chickpeas can also be sprouted or made into hummus.

They're high in fibre, which helps reduce your risk of heart disease by lowering cholesterol levels in the blood. Chickpeas add texture and protein to salads, especially those with vegetables, grains and leafy greens. You can use canned or dried chickpeas in salads. Pureeing cooked beans makes them creamy enough to be used as soup bases for hearty soups like minestrone or creamy potato leek soup.

Do you know of any other heart-healthy beans? Let us know in the comments below. 

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