Lower your cholesterol and enjoy delicious meals with this affordable ingredient.
Wondering how canned beans can lower cholesterol? Believe it or not, these humble legumes can be a powerful ally in your fight against high cholesterol. We’ll tell you all about the benefits of canned beans and how to incorporate them into your diet for maximum impact.
We know what you’re thinking: why does all the good food have to be high in cholesterol? Eggs, beef, cheese, chocolate… the list goes on. With all the restrictions, it can feel like you’re left with nothing but rabbit food. But that simply isn’t true! And while canned beans may not exactly be the most exciting food in the world, you’d be surprised just how tasty you can make ’em with the right recipes.
Whether you’re on a plant-based diet, have recently been diagnosed with high cholesterol, or just looking for ways to improve your heart health, a can of beans can go a long way. Intrigued? Here’s how canned beans can lower cholesterol.
Why is it Important to Lower Cholesterol?
Most of us have heard about cholesterol and know that it’s not something we want too much of. But why is it important to keep our cholesterol levels in check?
The CDC defines high cholesterol as the process of fatty deposits building up in our blood vessels, leading to blockages and increasing the risk of heart attack and heart disease.
A Harvard Health study has shown that lowering cholesterol “reduces the risk of cardiovascular death, heart attacks, strokes, and the need for cardiac catheterizations or bypass surgeries.” This means that by keeping your cholesterol levels in a healthy range, you can significantly reduce your risk of heart disease and other related health issues.
Those aged 40 and above, overweight individuals, those who consume a diet high in saturated fats and cholesterol, smokers, and individuals with a family history of heart disease are at higher risk for developing high cholesterol. We recommend consulting with your doctor to determine your risk level before making any significant dietary changes.
Health Benefits of Canned Beans
It’s time to stock that pantry with all the cans of beans you can get your hands on! Full of essential nutrients, canned beans offer all sorts of health benefits. Here are some highlights:
- High in Fiber: A great source of dietary fiber, canned beans help maintain healthy digestion, keep you fuller for longer, and lower blood cholesterol levels.
- A Plant-Based Protein: Canned beans are a favorite way for vegetarians and vegans to get their protein fix. For example, one cup (171 grams) of canned pinto beans provides 15.4 grams of protein.
- Packed with Vitamins & Minerals: Canned beans are rich in iron, zinc, magnesium, and folate. They also provide a good amount of vitamin B6 and potassium, which helps maintain healthy blood pressure levels.
- A Prebiotic Food: Canned beans are a type of prebiotic food, meaning they feed the good bacteria in your gut. A healthy gut microbiome is crucial for overall health and can impact everything from digestion to immune function.
Comparing Types of Beans
Let’s start off with the most nutrient-dense bean — white beans! A 15-ounce can of white beans has 28g of protein, 18g of dietary fiber, and only 1g of total fat. It contains 35% of your daily potassium, so it’s an excellent choice for people looking to lower their blood pressure.
A can of black beans, on the other hand, contains 25g of protein, 25g of dietary fiber, and only 1.5g of fat with 22% of your daily potassium.
Kidney beans? 25g of protein, 19g of dietary fiber, and 1.5g of fat with 8% of your daily calcium, 36% of your daily iron, and 25% of your daily potassium.
The last one we’ll share is pinto beans, which have 18g of protein, 1.9g of fiber, 2.5g of fat, and 13% of your daily calcium, 18% of your daily iron, and 13% of your daily potassium.
All in all, canned beans are a fantastic source of plant-based protein and fiber and offer a variety of vitamins and minerals — all the good stuff our bodies need to function at their best!
How Canned Beans Can Lower Cholesterol
So, what is it about canned beans that make them such a heart-healthy food?
According to the National Library of Medicine, incorporating 1 cup (180g) of canned beans, containing a variety of types, into one’s diet can decrease LDL (the “bad” cholesterol) levels in adults with high LDL cholesterol. And which nutrient is mainly responsible for that? Fiber.
Fiber helps lower cholesterol levels by binding to LDL cholesterol in the digestive tract and carrying it out of the body. This process helps prevent the buildup of plaque in our arteries, ultimately reducing our risk of heart disease and stroke.
But let’s not forget our friend, potassium! Think of potassium as the sidekick to fiber. It helps lower blood pressure, which is a significant risk factor for heart disease. When our blood pressure is high, it can damage the lining of our arteries and lead to plaque buildup. So basically, potassium helps relax our blood vessels, making it easier for blood to flow and reducing the strain on our arteries.
Ways to Incorporate Canned Beans Into Your Diet
Ready to cook your first batch of beans but don’t know where to start? These methods are simple and versatile, making it easy to sneak canned beans into your diet.
- Add them to salads: Whether it’s a classic green salad or a hearty grain salad, beans are the perfect addition. They make your salad more filling and satisfying.
- Mix them into soups and stews: Canned beans can be easily added to soups and stews for an extra dose of protein and fiber. Plus, they add a nice texture and flavor.
- Use them in dips: Swap out chickpeas for canned beans in your favorite dip recipes. Hummus, black bean dip, and white bean dip are all delicious options.
- Make a bean burger: Mash up some beans and mix them with breadcrumbs, spices, and an egg to make a tasty vegetarian burger patty. You can also add them to your meat burgers for a healthier twist.
- Blend them into smoothies: Believe it or not, beans can be blended into smoothies without affecting the taste. They add a creamy texture and boost of nutrition to your morning drink.
- Swap them for meat in recipes: Beans can be used as a substitute for meat in many dishes, such as chili, tacos, and stir-fries. This is a great way to reduce your intake of saturated fats.
Our Favorite Recipes Using Canned Beans
No need to scour the internet for the best-tasting beans recipe. Here are our top picks for delicious and easy meals using canned beans. Bon appetit! Pssst.. those are our Amazing Black Beanadillas pictured above.
1. Slow Cooker Chicken and Black Bean Chowder
A twist on traditional chowder recipes, this Slow Cooker Chicken and Black Bean Chowder is a flavorful and easy meal to make. It’s creamy, hearty, and the ultimate comfort food! The combination of chicken, black beans, and fresh veggies makes this dish a well-rounded, satisfying meal.
2. Southwestern Black Bean Casserole
This Southwestern-inspired casserole is perfect for vegetarians or anyone looking to cut down on their meat intake. It features protein-rich black beans, zesty salsa, and fragrant spices like smoky cumin and fresh cilantro. Layered with whole wheat tortillas and melted cheddar cheese, it’s a quick weeknight dinner that’ll leave you feeling oh-so satisfied and nourished.
3. Slow Cooker Lentil Chili
A real taste sensation, this Slow Cooker Lentil Chili is a hearty and nourishing dish that will warm you up from the inside out. Unlike traditional chili recipes, which usually contain beef, this version is made with plant-based ingredients and still delivers the same satisfying taste. The best part? You can easily make it in a slow cooker, saving time and effort in the kitchen.
4. Flush the Fat Away Vegetable Skinny Soup
This Flush the Fat Away Vegetable Soup is the perfect way to kickstart a healthy eating routine. Packed with nutrient-dense vegetables like sweet potato, spinach, garlic, and carrots, this soup not only provides a comforting and delicious taste but also aids in detoxing the body.
5. Healthy Mexican Bean Dip
Move over, traditional salsa. Our Healthy Mexican Bean Dip is the new must-have appetizer to satisfy your taste buds and nourish your body. Made with wholesome ingredients, this dip packs a punch of flavor and can be made in just under 20 minutes.
6. Farro and Black Bean Buddha Bowl
Discover a delicious and protein-packed vegan meal in under thirty minutes with our Farro and Black Bean Buddha Bowl. Made with earthy flavors like farro and black beans, as well as crunchy kale and sweet mango salsa, this simple meal is a perfect combination of flavors. Top it off with creamy avocado for the ultimate mouth-watering experience!
7. Protein Packed Black Bean and Lentil Soup
If you’re looking for a satisfying and nourishing lunch option, try our Protein Packed Black Bean and Lentil Soup. With a mix of high fiber and protein-rich ingredients like black beans and lentils, this soup will keep you energized for hours. Sweet carrots, diced tomatoes, cumin, and chili powder add delicious flavor to this soup, making it a perfect addition to any healthy eating menu plan!
FAQ
For the most part, yes! Canned beans are cooked before being canned, so they still retain most of their nutritional value. However, some brands may add excess sodium or preservatives to their canned beans, so it’s important to check the label and choose a brand with no added salt or preservatives.
Black beans, kidney beans, navy beans, and pinto beans are all great options for lowering cholesterol levels. These types of beans contain high levels of soluble fiber, which can help lower bad LDL cholesterol in the body.
For the best experience, it’s recommended to rinse canned beans before using them in a recipe. This helps remove any excess sodium and can improve the texture of the beans.
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