Heart attacks are among the UK’s biggest killers, accounting for one hospital admission every five minutes, according to the British Heart Foundation. Yet an expert claims that eating the ‘right foods’ could slash this risk, including one item in particular.
Endocrinologist Francisco Rosero took to TikTok to praise beans, lentils, chickpeas and various legumes for potentially improving cholesterol. Low-density lipoproteins, commonly dubbed ‘bad cholesterol’, are a significant risk factor for cardiovascular disease, which is linked to a worsened likelihood of strokes and heart attacks.
“If you like beans and lentils, this information is for you because I will give you three reasons to include more beans and lentils in your diet,” he said in a recent TikTok. “Firstly, consuming beans, lentils, chickpeas, or any legume helps improve the lipid profile by decreasing LDL density values and improving triglyceride and HDL [good] cholesterol values.
“Of course, this translates into a reduction of cardiovascular risk. Secondly, [some] beans help reduce glucose. That’s right. They contain enzymes or bioactive components that [inhibit] alpha-amylase, a carbohydrate-degrading enzyme that causes glucose to rise faster.
“This way, we will not experience glucose or insulin spikes.” Lastly, Rosero claimed that lentils may have an incredibly ‘powerful’ anti-inflammatory effect. Emerging evidence suggests this may be due to a high content of polyphenols, a key plant-based compound.
He continued: “Do you want more reasons to eat beans and lentils? They are definitely essential in everyday life. And how much should we consume? It’s very simple: about 60g per day. With 400g per week, the risk of cardiovascular and cerebrovascular diseases is reduced.
“Sixty grams is equivalent to one serving every day—beans, lentils, chickpeas, whitefish, soy—any legume. Let’s eat them every day!” Rosero certainly isn’t alone in his views on lentils and other legumes, either.
In 2017, an academic review highlighted the ‘increasing scientific interest’ in lentils due to their ‘high nutritive value, polyphenols, and other bioactive compounds’. It concluded that their high potassium content was particularly beneficial for heart health and potentially prevented cardiovascular diseases and obesity.
“When comparing to pulses, lentils have the highest starch content and insoluble dietary fibre content and high quantities of prebiotic carbohydrates that maintain the gut microbiota, which prevents colon-associated diseases,” scientists wrote at the time.
“Lentils are among the cost-effective legumes, and they have lower quantities of fat, sodium and vitamin K, but a high content of potassium.” Later, they added: “Due to their nutritional and health-promoting potential, the development of lentil-based functional food products as well as nutraceuticals should be widely promoted.”
Meanwhile, according to Healthline, further research has claimed that lentils trump peas, chickpeas and beans for slashing blood pressure. Dan Buettner, a researcher of 100-year-olds across the world, has also vouched for their health perks.
“Eat lentils and I’ll see you when you’re 100 years old,” he said, as per a La Nacion report. “These humble legumes promote heart health, balance blood sugar levels, and keep you full and energised.
“Embrace the longevity secrets of the Blue Zones and add more lentils to your diet.” Despite this, it is crucial to note that legumes are not a ‘magic’ solution to preventing heart attacks and should be incorporated into a balanced diet.
Proteins, fibre, carbohydrates and various other food groups should be consumed in moderation, too.
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