LOWER YOUR CHOLESTEROL BY EATING THIS A new study confirms eating a serving a day drops your bad cholesterol level Many guys get their fill of beans from Chipotle burritos or a hefty bowl of chili. Adding a daily serving of beans—or peas, chickpeas, or lentils—can reduce low-density lipoprotein (LDL), your “bad” cholesterol, reports a Canadian study. Researchers conducted an analysis of numerous studies that included more than 1,000 participants and found that people who ate one serving—equal to ¾-cup—of legumes for three weeks averaged a 5 percent decrease in LDL levels. The researchers pointed out that a 5 percent decrease in LDL levels has been shown to have an equal decrease in cardiovascular disease risk. The effect was greater for men than women, most likely because women have healthier diets than men, the researchers wrote. Need more reasons to jump on the bean bandwagon? They don’t spike your blood sugar, contain lots of protein, and are low in unhealthy fats. Despite all this, Americans eat less than half a serving a day of these foods, which are found more commonly in Mediterranean and South Asian cuisines. You can easily work them into your next meal with these suggestions from Mike Roussell, Ph.D., a Men’s Health nutrition advisor. Chickpeas: Also called garbanzo beans, these legumes pack equal amounts protein and fiber (5 grams) per serving. For a meal, add chickpeas with cumin, onions, tomatoes, and diced chicken breast, says Roussell. Chickpeas are also the main ingredient in hummus. Grab a container at the store with a bag of baby carrots—or try to make your own. Lentils: In addition to helping with your cholesterol, lentils are fiber wunderkinds. (Boiled lentils have about 16 grams of fiber per cup.) “Once lentils are cooked, they go great on salads or mixed with brown rice and sautéed onions,” says Roussell. Or try a healthy homemade lentil soup to pack in your lunch. Beans: Your goal is to make these less boring. Try mixing black beans with rice and salsa for a simple dip for your nachos, says Roussell. At breakfast, provide an extra protein punch by adding any variety of beans and cumin to your scrambled eggs. Peas: Bet you didn’t know peas pack protein as well—one serving contains 16 grams. Try substituting mashed potatoes with mashed peas. “Peas can be pureed and eaten with a steak, or you can get them frozen with carrots for a fast side dish to any protein source,” says Roussel.
Posted on: Wed, 23 Apr 2014 01:08:26 +0000
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