The legumes you should eat to control your cholesterol

In a balanced and healthy diet you cannot miss any extraordinary source of vegetable protein. Among some of its advantages, the high percentage of iron that supplies the body, as well as B vitamins, stands out. Although its main strength is the high fiber content. This is especially important for people with cholesterol levels that require detailed control, because legumes help regulate it.

How do they do it? The fiber in this food binds to cholesterol-causing molecules in the bloodstream and works to reduce it. So it is always one of the procedures recommended by doctors to patients with cholesterol. Any of these are an excellent choice, as are chickpeas or lentils, which are usually some of the most popular foods in the Mediterranean diet. However, one of them stands out in particular.

Legumes that help the most in controlling cholesterol

These are beans that, nutritionally speaking, are very similar to other legumes, but with a clear advantage that puts them one step ahead of the others: their extremely high concentration of fiber. According to data from the Spanish Nutrition Foundation, beans contain more than 25% fiber, which is an absolutely amazing amount that is far from other legumes. The percentage of chickpeas or lentils mentioned above can also be 15% and 11.7%, respectively.

But its health benefits do not end there. Beans are also highly regarded thanks to their vegetable protein content of 19%. In addition to its important nutritional value, it contains a high percentage of potassium, magnesium and folic acid. All of this makes it an ideal choice for lowering cholesterol, improving blood pressure, balancing blood pressure, and promoting cardiovascular health.

The increased presence of legumes in weekly meals is something Spanish families should be aware of, experts point out. Obviously, it is not only positive for the health of the digestive system, as it has always been known due to its high concentration of fiber. But it also provides benefits related to avoiding obesity or hyperglycemia, as it is also very effective in regulating blood sugar level and avoiding spikes or other dangers.

Beans can be adapted to the usual diet thanks to their versatility, in fact, it would not always be advisable to eat them in the form of dishes traditionally accompanied by other fatty foods such as sausages or red meat. Instead, you can make easy and healthy salads, with other vegetables such as spinach or in tender spoon dishes with fish.