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Reprinted from:
http://www.mercola.com/2001/dec/15/beans_peas.htm

Beans and Peas Can Cut Heart Disease Risk

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

Bulking up the diet with legumes such as beans and peas can lower the risk of heart disease.

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.

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.

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.

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.

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.

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.

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

DR. MERCOLA´S COMMENT:

Although the investigators believe legumes should be consumed by all, it has been my observation that they should be limited or avoided by those with high insulin levels.

That would include those who are overweight, have high blood pressure, high cholesterol levels, or diabetes.

The legumes tend to have significant levels of carbohydrates that can disrupt optimized insulin levels.

If you do not struggle with insulin issues than legumes are a wonderful food source. You might want to consider refining the selection a bit further by choosing legumes that are lectin-compatible with your blood type.

©Copyright 1997-2001 by Joseph M. Mercola, DO. All Rights Reserved. This content may be copied in full, with copyright; contact; creation; and information intact, without specific permission, when used only in a not-for-profit format. If any other use is desired, permission in writing from Dr. Mercola is required.

Reprinted from:
http://www.mercola.com/2001/dec/15/beans_peas.htm

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