[Music] legumes by which they mean all kinds of beans chickpeas split peas and lentils are an excellent source of many essential nutrients vitamins minerals fiber antioxidants I'm not just an excellent source perhaps the single cheapest source in terms of nutrition density per penny the four that really pull out from the packer pinto beans lentils black beans and kidney beans and all that nutritional quality may have beneficial effects on excess body weight insulin resistance high cholesterol inflammation and oxidative stress all major cardiovascular risk factors so do men and women who eat more beans tend to have
less heart disease yes suggesting that increasingly gloom intake may be an important part of a dietary approach to the primary prevention of coronary heart disease in the general population meaning prevention of heart disease in the first place but maybe those eating more bean burritos or just eating less beef burritos they took that into account controlling for meat intake switched vegetables and smoking and exercise and still the bean eaters appeared to be protected note the highest category here was eating legumes four more times a week and my daily dozen I recommend people eat legumes three times
a day in Costa Rica they were able to find enough people eating beans every day and so even after controlling for many of the same things like intake of saturated fat cholesterol one bean surfing a day was associated with a 38 percent reduction in the risk of heart attack yeah but do you actually get to live longer too yes apparently so in 8% lower all cause mortality again after adjusting for other dietary factors you can't control for everything though I mean you can't really prove cause and effect until you put it to the test a
randomized controlled interventional trials have found that dietary bean intake does significantly reduced bad cholesterol levels dating back a half-century to 1960 to measure cholesterol levels at baseline and then add beans to their diet and then remove beans from the diet and look beans have a low glycemic index and saturated fat content or high fiber potassium plant protein each of which independently confers blood pressure lowering effects but whether there's sufficient evidence to emphasize beans alone to lower blood pressure it's unclear therefore what we need is a systematic review and meta-analysis of controlled feeding trials and here
it is and what they found is that beans do indeed lower blood pressure no matter where you start out okay so beans may be able to prevent artery disease what about reversing it can the daily consumption of beans other than soy reverse vascular impairment due to peripheral artery disease and peripheral artery disease results from a decrease in blood flow to the legs due to a buildup of a thorough squatting plaque higher up yeah soybeans may help but what about other beans so they had 26 individuals with peripheral artery disease consumed one serving a day of
a combination of beans split peas lentils and chickpeas for eight weeks basically how you diagnose and follow the disease is with the ankle brachial index which is just a ratio of blood pressure at your ankle compared to your arm once it dips below 0.9 that means you must have some kind of clogs in blood flow to your lower body but eat some beans and you may get a significant increase enough to push four of 26 participants up into the normal range after just eight weeks eating some beans now there was no control group but you
know people tend to get worse not better the researchers conclude a legume rich diet can listen major improvements in arterial function [Music] you
