FOOD FOR THOUGHT
The simple food swap scientists urge you to make ‘to reduce heart attack risk’
Read on for other key ways to reduce your risk of heart attack and stroke
EATING a portion of beans a day could slash your risk of deadly heart attack or stroke, new research shows.
Beans - whether they're dried, canned or frozen - can boost heart and metabolic health, according to scientists.
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Daily portions of chickpeas and black beans could serve as a "simple, cost-effective" way to reduce the risk of chronic diseases, they said.
The new study links chickpeas to improved cholesterol levels, which blacks beans seemed to reduce inflammation.
Having high cholesterol means you have too much of a fatty substance in your blood and it could make you more likely to suffer a a heart attack or stroke.
Meanwhile, chronic inflammation a culprit in many heart and circulatory conditions.
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Eating beans in place of less healthy options is an easy way to start eating more of them, researchers suggested.
But you should be aware of any additional ingredients such as salt or sugar, they noted.
The 12-week study followed 72 people with prediabetes - meaning they have higher than normal blood sugar levels.
Study co-author Morganne Smith said: "Individuals with prediabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes.
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"Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with prediabetes, although glucose levels were not changed."
Researchers presented their findings at the annual meeting of the American Society for Nutrition in Orlando, Florida.
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Ms Smith, a doctoral candidate at Illinois Institute of Technology, said: "Our study showed the benefits of consuming beans in adults with pre-diabetes, but they are a great option for everyone.
"These findings could be used to inform dietary guidelines, clinicians or public health programs focused on preventing heart disease and diabetes."
To increase the relevance to everyday life, the research team conducted the study with participants in free-living conditions.
Participants were randomly assigned to eat either one cup of black beans, chickpeas or rice daily for 12 weeks.
Blood samples were taken at the start of the study, then after six weeks and 12 weeks to track participants' cholesterol, inflammation, and blood sugar.
Meanwhile, glucose tolerance tests were conducted at the start and end of the study.
For the group eating chickpeas, total cholesterol decreased "significantly" from an average of 200.4 milligrams per decilitre at the start of the study to 185.8 milligrams per decilitre after 12 weeks.
Ideally, total cholesterol levels should be bellow 200 to be considered healthy.
How to reduce your risk of heart attacks and stroke
You can reduce your risk of heart attack and stroke with many of the same methods.
Heart attacks and strokes, although affecting different organs of the body, are both what we call cardiovascular events.
Both arise from similar underlying conditions, such as atherosclerosis —a buildup of fatty deposits in the arteries.
According to the American Heart Association, the risk factors for heart attacks and strokes are largely the same: high blood pressure, high cholesterol, smoking, obesity, physical inactivity and diabetes.
Therefore, addressing these risk factors can simultaneously reduce the risk of both conditions.
Here are ways you can prevent the two:
Healthy diet
- More fruit and veg: The DASH, which emphasises fruit, vegetables, whole grains and lean proteins, has been shown to reduce blood pressure and improve heart health.
- Less fats: Too much saturated and trans fats can raise cholesterol levels and increase the risk of atherosclerosis. Go for healthier fats like those found in olive oil, nuts, and avocados.
- Limit salt: High salt intake is linked to high blood pressure, a major risk factor for both heart attack and stroke. The NHS recommends no more than 6g of salt per day for adults.
- Fibre: Foods high in soluble fibre, such as oats and beans, can help lower cholesterol levels.
Exercise
Walking, running, cycling, swimming - whatever you like, do it!
Aerobic exercise can strengthen the heart and improve circulation.
The NHS advises at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.
Strength training exercises can help control weight, improve cholesterol levels, and reduce blood pressure. It is recommended twice a week by the NHS.
Manage blood pressure
Healthy diet and exercise can help keep your blood pressure in check.
But it is worth monitoring it yourself after the age of 40, at least, when the NHS invites adults for a check-up every five years.
High blood pressure often has no symptoms but significantly increases the risk of heart attack and stroke.
Quit smoking
One of the best ways to quit smoking is to use resources provided by NHS Smokefree. Support groups, medications, and other tools to help quit smoking such as vapes could be what you need to kick the habit for good - and it's free.
Limit booze
Excessive alcohol consumption can increase blood pressure and contribute to weight gain, which can snowball and become a heart health risk.
The NHS recommends not regularly drinking more than 14 units of alcohol per week.
For the participants consuming black beans, the average level of pro-inflammatory cytokine interleukin-6 - a marker of inflammation - was 2.57 picograms per millilitre at the outset and significantly decreased to 1.88 picograms per millilitre after 12 weeks.
No significant changes were observed in markers of glucose metabolism.
Ms Smith added: "There are a lot of ways to incorporate beans into your regular diet as a cost-effective way to support overall health and reduce the risk of chronic diseases.
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"You can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa."
For the next phase of their study, the researchers plan to examine how consuming black beans and chickpeas influences gut health to better understand the connection between the gut microbiome and metabolic health.
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