11. Lentils
Lentils are a type of legume. They look like tiny beans, grow in pods, and are available in red, brown, black, and green variants. They also have a high protein and fiber content. Lentils are quick and simple to prepare, and their inexpensive cost makes them an affordable source of high-quality protein for many people worldwide. Lentils contain a lot of fiber, folic acid, and potassium. All of these nutrients are beneficial to heart health. According to the American Heart Association (AHA), increasing fiber intake can lower levels of low density lipoprotein (LDL) cholesterol, also known as bad cholesterol. Fiber has been linked to not just a lower incidence of cardiovascular disease, but it may also slow the progression of the disease in high risk patients. Lentils supplement the diet with vitamins, minerals, and fiber. They also contain protein and are a fantastic meat substitute in meals. A person’s risk of heart disease is reduced when they replace meat in their diet with a high fiber item, such as lentils. Lentils’ potassium, calcium, and magnesium content have been shown in studies to naturally lower blood pressure. Foods high in these minerals are an important part of the DASH diet. This diet is recommended by the National Heart, Lung, and Blood Institute (NHLBI) for lowering blood pressure. Lentils, according to the National Institutes of Health (NIH), are one of the greatest potassium-rich foods.
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