Top 5 Heart-Healthy Beans and Best Ways to Eat Them

Exploring the Incredible Health Benefits of Beans: Natures Nutritional Powerhouses

Beans have long been touted as a superfood boasting an array of vitamins, minerals and antioxidants to boost health from head to toe. They are affordable, versatile and easy to prepare while packing a nutritional punch in every serving. Keep reading to discover five of the top heart-healthy varieties to incorporate into your diet.

An Abundance of Nutrients

All beans supply a high dose of dietary fiber, filling protein, complex carbohydrates and very little sugar or fat. The fiber aids digestive health and feeds beneficial gut bacteria. Meanwhile the protein provides sustained energy without spiking blood sugar.

Beans also contain a bounty of key micronutrients like iron, magnesium, potassium, zinc and B vitamins. Plus they are loaded with antioxidant compounds to reduce inflammation and oxidative stress on a cellular level.

Excellent Source of Affordable Non-Meat Protein

With around 15 grams protein per cooked cup, beans offer an budget-friendly alternative to animal protein sources. This makes them ideal for vegetarian, vegan and flexitarian eating patterns focused on plant-based proteins.

Soybeans are particularly high in complete proteins with all essential amino acids. But even non-soy varieties contain the amino acid lysine to complement grains like rice, corn and wheat that would otherwise be limiting.

The Top 5 Heart-Healthy Bean Varieties

All varieties of beans support a healthy heart thanks to stellar nutrition stats. But these five rise to the top as staple additions to any heart-conscious kitchen.

Black Beans

Flavonoid antioxidants in black beans called anthocyanins give them gorgeous dark hue and powerful anti-inflammatory capabilities. This helps lower risk for chronic diseases like heart disease. Folate is also abundant in black beans, key for healthy blood flow.

Kidney Beans

Deep red kidney beans mimic benefits of other red/purple foods like berries thanks in part to disease-fighting proanthocyanidin antioxidants. They are very high fiber - nearly 16 grams per cooked cup for excellent digestive and cholesterol lowering effects.

Navy Beans

With about half our recommended copper intake in just one cooked cup, navy beans support energy production, brain health and iron absorption - but get this: navy beans earned their name thanks to their long storage life onboard ships, not for their color!

Pinto Beans

Manganese in pinto beans helps the body form healthy bones and skin as well as metabolizing carbs for stable blood sugar. These speckled orange-pink beans also regulate cholesterol due to significant soluble fiber content.

Soy Beans

Soybeans and soy products like tofu contain special heart healthy plant compounds called isoflavones. Isoflavones exhibit estrogen-like effects in body to help lower LDL cholesterol while maintaining HDL cholesterol and triglyceride levels.

Tips for Cooking and Serving Beans

Canned vs Dried Beans

Canned beans offer fast, low-fuss cooking. Look for low sodium or no salt added products. With dried beans you cook from scratch but can better control additives. Always soak dried overnight before cooking.

Mix Beans and Grains

Pair beans with whole grains like brown rice, farro, quinoa, etc. Grains have limited amino acid lysine while beans have little amino acid methionine so together they provide a complete protein source.

Boost Flavor Naturally

Jazz up pot beans by adding fresh or dried herbs, spices, aromatics and seasonings like onion, garlic, cumin, cilantro, epazote, citrus zest, chili powder and cayenne pepper for excitement.

Add Veggies for Fiber and Texture

Toss fiber-rich chopped veggies like peppers, leafy greens, carrots and squash into bean salads, soups and chili. This amplifies nutritional value while adding delicious color, texture and taste.

Incorporating More Beans into Your Eating Pattern

Consuming beans several times a week provides huge diet and heart health dividends. Luckily beans pair beautifully with nearly any cuisine from Mexican to Mediterranean and Indian. Check out these simple ideas for enjoying beans more:

Breakfast Boosters

Wake up to black bean breakfast burritos or tofu scrambles. Blend silken tofu into smoothies or whip up protein-packed oatmeal using bean powders like lentils.

Salads and Bowls

Heap bean and grain combos on salad greens for fiber and sustenance. Build Buddha bowls and poke bowls with edamame or chickpeas served warm or chilled.

Soups and Stews from Scratch

Build thickness, texture and nutrition into hearty bean centric soups, stews and chilis that feel like mom's homemade. Go vegetarian or add lean grass fed meat.

Plant-Based Dips and Spreads

Blend beans into dips like hummus, white bean dip, and black bean salsa served with cut raw veggies or whole grain toast points.

However you choose to enjoy them, adding more beans to you diet delivers a double whammy: protecting and nourishing your heart now while helping fend off future disease.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.