How to control cholesterol with legumes: the benefits of healthy eating.

Legumes are rich in protein, fiber, iron and vitamins; they also contain antioxidants and slow-absorption carbohydrates, which helps those who want to lose weight.

These foods include chickpeas, lentils, beans, peas, broad beans, peas, soybeans and beans (white, black or red).

 Legumes also have the advantage of being very durable: if stored in cool, dry places, they can be kept for a long time without losing their nutritional value.

That is why it is important to incorporate them gradually into our daily diet to obtain all their benefits. In addition there are many varieties available to cook with them delicious dishes that satisfy the palate without neglecting health.

 Legumes are an excellent option for those who want to eat without meat.

If you are not used to consuming them, you can start slowly by adding them to your preparations such as salads, woks or stir-fries. However, it is important to avoid the mistake of replacing animal protein with flour.

For example, instead of the classic churrasquito with salad, opt for a pasta dish with a particular sauce. This unbalances your diet since it is the easiest and simplest thing to prepare.

It is key to activate legumes before cooking them for better absorption and digestion of nutrients. To do this, they should be soaked for 8-12 hours in a container with water. In addition, if they are combined with cereals such as rice or buckwheat forming a salad rich in protein similar to meat; you will get the nutritional benefits needed to complete your vegetarian diet.

Elevated cholesterol

Elevated cholesterol levels are an increasingly common problem worldwide, but fortunately there are relatively simple solutions to address it.

A healthy lifestyle that includes a balanced diet, regular exercise and good hours of sleep can help lower cholesterol levels. In fact, according to an article published by Harvard University in 2018, some specific food groups are key to improving cardiovascular health.

 In particular, the researchers highlighted the important role that legumes play in preventing and treating high cholesterol.

Previous studies have shown that regular consumption of legumes significantly reduces the risk of obesity, type 2 diabetes, arterial hypertension and cardiovascular accidents. In addition, positive results are also observed in patients who already have these conditions.

 A study conducted prior to the Harvard article found that eating a cup a day for three months resulted in significant body weight loss; reduction in abdominal contour; considerable reduction in glycemic level; significant decreases in blood cholesterol and significant decreases in blood pressure.

Therefore, incorporating legumes into our daily diet could be a fundamental step to improve our cardiovascular health and keep our organism free of problems related to excessive blood cholesterol.