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Legumes Foods For A Healthy Heart
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Legumes Foods for a Healthy Heart
Legumes for a Healthy Heart
Moong, Rajma, Toovar Dal, Chana Dal, moath beans, chana etc. are all a part of this group. These are rich sources of Protein, which is essential for maintaining the wear and tear of tissues in the body. It is necessary to soak, drain and then cook the pulses as they contain some anti-nutritional factors like trypsin inhibitors and phytates, which decrease the digestibility of protein and hinder the absorption of other nutrients.
Sprouting the pulses increases their fibre and nutrient ( Calcium, Vitamin C, Iron and fiber) content. So, try and include sprouts in any one meal of the day to take advantage of its fibre content. This will help you control the blood cholesterol levels. Try interesting variation with sprouts like recipe name to be entered if your are fussy about eating sprouts by themselves.
It is advisable to use freshly cooked pusles rather than their canned version. This is because the latter is too high in sodium which is unhealthy for the heart as excessive sodium too is known to narrow down the blood flow to the heart.
Check the table below for nutritious protein rich foods for a healthy heart.
The “Heart-healthy” Pulse & Legume switch…Decrease your Sodium Intake
| Instead of | Use this |
|---|---|
| Sodium rich canned beans | Any freshly cooked pulse |
| Canned baked beans | Sprouts |
Having 2 to 3 servings of this group is sufficient to fulfil your daily needs for protein.
One serving of pulse or legume is:
| ¼ cup of whole pulses | (35 to 40 gm) |
| ½ cup of cooked whole pulses | (70 to 80 gm) |
| ½ cup sprouts | (60 to 80 gm) |
| ¼ cup of raw dal | (30 to 40 gm) |
| ½ cup cooked dal | (70 to 80 gm) |
| ½ cup of flours | (40 to 60 gm) |
Other articles you will find interesting related to a Heart and Cholesterol.
Healthy Heart Foods, list of best Grains Cereals
Low Fat Dairy Products for Healthy Heart
Heart Healthy Fruits
Healthy Heart Vegetables
Which fats are good for healthy heart?
Fiber for Healthy Heart
Reduce Sugar and Salt for a Healthy Heart
Are All Beverages Healthy for Heart
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