Legumes and their effect on heart disease.

At the beginning of the twentieth century heart disease in the public was a small problem; by the end of the century it had become the most frequent cause of death. Studies have shown a strong association between dietary saturated fat intake and the occurrence of this disease. The American diet provides an overabundance of saturated fat and cholesterol found primarily in animal products.

Changes are necessary in your diet in order to reduce cardiovascular disease effectively; therefore, Jess saturated fat and cholesterol (fewer animal products). As LDL (bad cholesterol) increases, the risk for disease also increases.

Nutrition experts tell us that diets high in cereal grains, legumes, fruits, and vegetables are associated with a reduced risk of heart disease. This is linked to consuming less cholesterol and saturated fat. When we decrease foods high in saturated fat and cholesterol in the diet and replace them with a variety of cereal grains, legumes, fruits, and vegetables, cholesterol levels drop. Choosing a fiber-rich diet (whole grains, legumes, fruits, and vegetables) may be responsible for reducing cholesterol levels in the blood and thus reducing your chances of heart disease.

Legumes and Heart Disease

So how can you increase dietary fiber, with its protection against heart disease? The answer may very well be consuming more legumes.

Legumes are a family of plants that are identified by their seed-bearing pods. They are all the common beans (black, pinto, kidney, and white), lentils, fava beans, chickpeas (garbanzos), and dried split peas. There are actually 13,000 species of legumes; we, as humans, consume only 20.

Legumes are powerhouses of protein, carbohydrates, vitamins, minerals, and phytochemicals (plant chemicals). For example, in 1/4 cup of dried black beans there are 70 kilocalories, 15 grams of fiber, 23 grams of carbohydrates, and 0 percent fat. Legumes are an excellent source of fiber. With the recommendation for fiber at 25-30 grams per day, legumes do make a substantial contribution to the total, with 15 grams in 1/4 cup of dried or 1/2 cup of cooked legumes.

How can legumes reduce your risk of heart disease?

The way in which legumes can lower your risk for heart disease is very interesting and simple. Fiber binds to cholesterol and carries it out of the body, thereby reducing cholesterol levels. Eating more fiber will cause more cholesterol to be eliminated

Cooking Legumes

Plan ahead when serving legumes. Allow time for them to cook; they will need little attention while slow cooking. Just add water if they get a little dry. Try putting some in a Crock-Pot in the morning before you go to work. When you come home, not only does your house smell wonderful from the onions and garlic, but dinner is almost ready to be served. All you have to do now is round out the meal with a vegetable, bread, fruit, and beverage, and you have a tasty, nutritious, heart-healthy meal.

Canned beans

Canned beans are also very good for you. Ready to eat right from the can, they could be called one of the original fast foods. Add them to salads or pastas, or just enjoy them plain. If you are "salt-sensitive," it's a better choice to make your own beans at home to avoid the extra salt added by the food processors.

Start Now

Today is the best day to begin making lifesaving lifestyle changes. One of those changes could be to choose fiber-rich foods--in particular, legumes. Plan ahead to allow time to cook those legumes, so they may add time (years) to your life. Why not try some of these fiber-rich recipes?

LEGUMES WITH
VEGETABLES

  2 T. olive oil
  1 cup onions, chopped
  2 garlic cloves, crushed
1/2 cup bell pepper, chopped
1/2 cup carrots, chopped
1/2 cup celery, chopped
  2 cups cooked garbanzo beans
  1 cup cooked kidney beans
  1 cup cooked black beans
  3 cups cooked lentils
  5 medium tomatoes, chopped
  1 cup water
1/2 t. garlic powder

In a large pot, add olive oil and
saute the onions, garlic, bell pepper,
carrots, and celery until tender (about
15 minutes). Add the remaining ingredients
and bring the mixture to a low
boil. Cover the pot and reduce heat to
low. Cook for at least 30 minutes or
until the mixture is thick. Serves: 8.
Calories per serving: 203; protein: 11
grams; carbohydrate: 33 grams; fat: 4
grams; cholesterol: 0 milligrams; fiber:
8 grams.
CHICKPEA AND EGGPLANT
STEW

    6 cups eggplant, cut into 2-inch
        cubes
2 1/2 cups canned chickpeas
  1/4 cup vegetable broth
    1 cup onions, chopped
    1 garlic clove, minced
    3 cups stewed or canned tomatoes
        with liquid
    1 t. fresh mint, minced
  1/2 t. dried or fresh basil
  1/2 t. parsley
      salt to taste

Cube eggplant. Drain and rinse
chickpeas under cold water. Heat broth
and saute onion and garlic until soft.
Add all other ingredients. Cover and
simmer for 20-30 minutes. Remove
cover and continue cooking until most
of the liquid has evaporated. Serves: 10.
Calories per serving: 116; protein: 4;
carbohydrate: 17 grams; fat: 4 grams;
cholesterol: 0 milligrams; fiber: 4 grams.
VEGETARIAN BLACK
BEANS

  1 T. olive oil
  2 garlic cloves, crushed
  1 cup onions, diced
  1 carrot, sliced
1/2 cup bell pepper, chunked
  2 large tomatoes, cut up
  2 15-ounce cans black beans, drained
     and rinsed
1/2 t. dried oregano
1/4 t. salt
1/3 cup plain nonfat yogurt
  2 T. jalapenos, canned and chopped

In a large saucepan, heat oil on
medium heat; saute garlic, onion, carrot,
and bell pepper, stirring often (for
about 5 minutes or until softened). Stir
in tomatoes, beans, and oregano; bring
to a boil. Reduce heat and simmer, uncovered,
for 20 minutes. Season with
salt. Garnish with a dollop of plain nonfat
yogurt and a sprinkle of chopped
jalapenos. Serves: 6. Calories per serving:
203; protein: 12 grams; carbohydrate:
34 grams; fat: 3 grams; cholesterol:
0.2 milligrams; fiber: 6 grams.
LENTIL-RICE SUPPER

  1 cup lentils, dry
1/2 cup cooked brown rice
  2 cups carrots, sliced
  4 cups vegetable broth
  1 garlic clove, diced
  1 t. dried basil
  1 T. olive oil

Wash lentils. Place in a large pot
with all the remaining ingredients.
Bring to a boil. Reduce heat, cover, and
cook for 45-60 minutes. Serves: 4.
Calories per serving: 260; protein: 15
grams; carbohydrate: 44 grams; fat: 3
grams; cholesterol: 0 milligrams; fiber:
8 grams.
LENTIL STEW

    1 cup dry lentils
3 1/2 cups vegetable broth
1 3/4 cup Italian tomatoes, diced
       (undrained)
    1 cup potatoes, peeled and diced
  1/2 cup carrots, chopped
  1/2 cup celery, diced
  1/2 cup onions, diced
    2 T. snipped parsley
    1 t. dried basil
    1 garlic clove, minced

Rinse and drain lentils. In a large
saucepan, combine the lentils and the
remaining ingredients. Bring to a boil;
reduce heat. Cover and simmer for 45
to 50 minutes or until lentils and vegetables
are tender, stirring occasionally.
Serves: 4. Calories per serving: 190;
protein: 13 grams; carbohydrate: 33
grams; fat: 0 grams; cholesterol: 0 milligrams;
fiber: 7 grams.
CROCK-POT SPLIT-PEA
SOUP

2 cups split peas
8 cups water
1 onion, diced
2 carrots, peeled and sliced
1 cup vegetable broth
  salt to taste

Put all ingredients into a Crock-Pot.
Cook on high for 5 hours. Fill the
Crock-Pot only to fill line to avoid
overflowing. Stir, adjust salt, and serve.
Serves: 4. Calories per serving: 268;
protein: 18 grams; carbohydrate: 49
grams; fat: 0 grams; cholesterol: 0 milligrams;
fiber: 16 grams.
CHUNKY RICE AND BEAN
SOUP

  1 T. olive oil
  1 large onion, diced
  1 celery, chopped
  1 carrot, sliced
  2 garlic cloves, minced
  6 cups vegetable broth
  1 cup cabbage, shredded
  1 cup zucchini, shredded
1/4 cup long-grain rice
  1 can (19-ounce) red kidney beans,
     drained and rinsed
  1 cup green beans, chunked
1/2 t. dried oregano

In a saucepan, heat oil over medium-high
heat; saute onion, celery, carrot,
and garlic, stirring occasionally (for
about 4 minutes or until softened). Add
vegetable broth, cabbage, zucchini, and
rice; bring to a boil. Reduce heat; cover
and simmer for 15 minutes. Add kidney
beans, green beans, and oregano. Cover
and simmer for 5 minutes or until vegetables
and rice are tender. Serves: 6.
Calories per serving: 182; protein: 7
grams; carbohydrate: 33 grams; fat: 3
grams; cholesterol: 0 milligrams; fiber:
7 grams.
SPECIAL LENTIL LOAF

  2 cups dry brown lentils, rinsed
  1 t. bay leaf, dried and crushed
  8 cups water
  1 cup uncooked fine bulgur wheat
  1 cup bread crumbs
  1 egg, beaten
  1 T. ketchup
  1 garlic clove, crushed
  1 cup onion, finely chopped
1/2 t. dried oregano
1/2 t. dried rosemary
    salt to taste
1/4 cup tomato paste

Cook lentils and bay leaf in a pot with 6 cups of water. Bring to a
boil; reduce heat, cover, and simmer until lentils are soft and water
has been absorbed (about 45 minutes). Combine bulgur wheat and 2 cups
water in a medium saucepan. Bring to a boil; reduce heat, cover, and
simmer for about 15 minutes. Preheat oven to 350[degrees]F. Transfer
lentils to a large mixing bowl. Add bulgur wheat and remaining
ingredients (except tomato paste). Mix well until thoroughly combined.
Spoon mixture into a 9-inch loaf pan and cover with aluminum
foil. Bake for 40 minutes until firm but not dry. During the last
minutes of baking, brush top with tomato paste. Let cool for 15 minutes.
Cut into slices and serve warm. Serves: 8. Calories per serving: 240;
protein: 13 grams; carbohydrate: 43 grams; fat: 2 grams; cholesterol:
27 milligrams; fiber: 6 grams.

Facts

According to the American Heart Association, more than 2,600 Americans die from cardiovascular disease (CVD) each day, an average of one death every 33 seconds. They go on to say that CVD accounts for approximately 2.4 million deaths annually worldwide. Heart disease as a whole represents the number one cause of death in the United States. In 2002 it is estimated that $330 billion will be paid for CVD-related problems.

BLACK BEAN BURRITOS

  1 T. olive oil
  1 medium onion, chopped
  2 garlic cloves, minced
  3 cups brown rice, cooked
  1 can (16-ounce) black beans
  1 can (11-ounce) corn, drained
  6 8-inch flour tortillas
3/4 cup (3 ounces) reduced-fat cheddar
     or soy cheese, shredded
  2 green onions, thinly sliced
3/4 cup plain low-fat yogurt
1/3 cup salsa

Heat oil in a large skillet over medium-high heat until hot. Add onion
and garlic. Saute 3 to 5 minutes until onion is tender. Add rice beans,
and corn; cook, stirring, 2 to 3 minutes until mixture is thoroughly
heated. Remove from heat. Spoon 1/2-cup of rice mixture down the center
of each tortilla. Top each with 2 tablespoons cheese, 1 tablespoon
green onion, and 2 tablespoons yogurt. Roll up the tortilla, and top
with 1 tablespoon salsa. Serves: 6. Calories per serving: 321;
protein: 18 grams; carbohydrate: 44 grams; fat: 8 grams; cholesterol: 4
milligrams; fiber: 14 grams.
PASTA AND BEANS ON GREENS

1 1/4 cups shell-shaped pasta, dry
    1 T. olive oil
    2 T. lemon juice
    1 garlic clove, minced
  1/2 t. oregano
    6 cups mixed salad greens
  1/2 cup canned kidney beans, drained
       and rinsed
  1/2 cup canned black beans, drained
       and rinsed
  1/2 cup pinto beans, drained and
       rinsed
    4 plum tomatoes, diced
    1 stalk celery, diced
  1/4 cup sliced black olives
  1/2 cup fresh spinach, chopped
  1/4 cup parmesan or soy cheese, fresh
       and grated

Cook pasta according to package directions. Mix oil, lemon juice,
garlic, and oregano for dressing. Toss greens with 1 tablespoon of
dressing; arrange 1 cup of greens on each plate. Combine remaining
ingredients with dressing. When pasta is cooked rinse with cold water,
drain, and toss with bean mixture. Serves: 8. Calories per serving:
130; protein: 6 grams; carbohydrate: 19 grams; fat: 4 grams;
cholesterol: 2 milligrams; fiber: 3 grams.
SPICY KIDNEY BEAN DIP

1 1/2 cups red kidney beans, cooked
  1/2 cup low-fat cheddar or soy cheese,
       shredded
  3/4 cup plain nonfat yogurt
  1/2 t. garlic powder
  1/4 cup jalapenos, canned and chopped
  1/4 cup onion, diced
    1 t. pico sauce

In a blender or food processor, puree the beans to a coarse paste. Put
into a bowl and add all of the other ingredients, blending well. Serve
at room temperature. Yield: 2 3/4 cup. Calories per 2 tablespoons: 31;
protein: 2 grams; carbohydrate: 4 grams; fat: 1 gram; cholesterol:
3 milligrams; fiber: 3 grams.

Risk Factors

Leading risk factors for heart disease:

* High blood cholesterol (especially LDL [bad cholesterol])

* Diet high in saturated fat, cholesterol, and trans-fatty acids

* Family history of early heart attack

* Inadequate folate (found in legumes, green leafy vegetables, potatoes, whole-wheat bread, orange juice)

* Diet low in fiber, i.e., poor wholegrain, legume, fruit, and vegetable intake

* High triglyceride levels in the blood

* Hypertension (high blood pressure)

* Smoking

* Physical inactivity

* Diabetes

* Obesity

Jennifer I. Crawford was a student dietitian at the time Of the writing of this article. Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics, School of Allied Health Professions, Loma Linda University, Loma Linda, California.