Nutritionist named the best carbohydrate that will reduce cholesterol levels in the bloodThe nutrition specialist revealed the secret to fighting elevated cholesterol, pointing to one of the most beneficial carbohydrates capable of significantly improving

Black beans guarding heart health: why carbohydrates are not enemies but allies of the body, TUT.AZ found out with reference to Unian.

"Carbohydrates provide the body with energy, as well as necessary nutrients - fiber, vitamins, and minerals," - emphasizes dietitian Lauren Manaker in conversation with Eating Well.

When choosing carbohydrates, specialists recommend paying attention to complex varieties with high fiber content - whole grain products, legumes, fruits, and vegetables. Such foods have a beneficial effect on digestion, provide long-lasting energy, and strengthen the cardiovascular system by helping to reduce cholesterol levels. Among the leaders of beneficial carbohydrates, black beans occupy a special place.

Rich in fiber

"Black beans are a superfood for lowering cholesterol levels, as they contain a lot of soluble fiber, which binds cholesterol in the intestine and helps remove it from the body," - reveals the mechanism of action dietitian Brannon Blount.

Scientific research demonstrates that a diet high in fiber, especially soluble fiber, effectively reduces total cholesterol and LDL ("bad" cholesterol), making it a crucial component in controlling the lipid profile.

An impressive fact: one serving of cooked black beans contains about 15 grams of fiber – more than half (54%) of the daily norm.

Contains no saturated fats

Black beans are characterized by minimal fat content and a complete absence of saturated fats, which makes them an ideal choice for health care. It has been proven that a diet with low levels of saturated fats is directly associated with a reduced risk of elevated cholesterol and the development of cardiovascular diseases.

The American Heart Association strongly recommends limiting the consumption of saturated fats to 6% of total calories, especially for people with elevated cholesterol or heart disease. For a person with a 2000 calorie per day diet, this equals approximately 13 grams.

Rich in plant protein

Along with fiber, black beans are a valuable source of plant protein - about 15 grams in one serving. Scientists confirm that replacing animal proteins with plant-based alternatives helps reduce total cholesterol and LDL levels.

Contains resistant starch

This special type of starch serves as a nutritious environment for beneficial intestinal bacteria, which produce short-chain fatty acids. They effectively reduce cholesterol production in the liver, help stabilize blood sugar levels after meals, and prolong the feeling of fullness, preventing overeating and contributing to maintaining healthy cholesterol levels.

Rich in phytochemical substances

Black beans are a true treasury of phytochemical compounds - natural substances that protect cells, reduce inflammation, and strengthen the heart. They contain polyphenols, flavonoids, anthocyanins, and tannins, which have a powerful positive effect on the cardiovascular system.

These antioxidants actively resist inflammatory processes and reduce oxidative stress - one of the key factors in the development of cardiovascular diseases, emphasizes Manaker.