Beans May Be the Key to Improving PAD and Cardiovascular Health

Legumes or beans come in all varieties, from lentils and pinto to black beans. Legumes are rich in vitamins and nutrients that are essential to our health. Along with having an exceptionally low glycemic index, beans are a major source of fiber, protein, iron, vitamin B1, magnesium, phosphorus, potassium, and copper—and they are naturally low in sodium, too! Because legumes have a low glycemic index, this helps keep our blood sugar stable for 4 to 6 hours after the meal is consumed. This is referred to as the “second meal effect.” Legumes are an overlooked staple that complements diverse cuisines and diets. 

New research shows a link between legumes and improving symptoms of PAD (Peripheral Artery Disease) and high blood pressure while reducing the risk of cardiovascular disease. PAD is a common vascular disease that, according to the CDC, affects approximately 6.5 million Americans. PAD occurs when plaque builds up in your peripheral arteries, restricting blood flow. When our arteries have a blood flow reduction or a total block, this can lead to devastating medical problems, such as amputations in diabetic patients or stroke.

According to a study published in the National Library of Medicine, which followed 26 people afflicted with PAD for 8 weeks on a diet that was abundant in legumes, “legumes could elicit major improvements in arterial function and serum cholesterol in the absence of changes in either body mass or blood pressure, although the improvements in vascular function and serum lipids were unrelated.”  

There is also research showing that a daily intake of at least one serving of legumes decreased the level of bad cholesterol in study participants. High cholesterol, especially LDL, increases your risk of heart disease, stroke, and PAD, which is why it is imperative to keep our cholesterol levels under control.

The key takeaway is that eating healthy, fresh food like legumes is an essential tool to having a healthy life. As with any new diet, consult your doctor to make sure it is the best plan for you. But studies show that legumes are a great choice to enrich your body—and your life! Remember that great food choices lead to great life choices. And, in this case, beans really are the magical fruit.