To learn more about how certain foods impact heart health, a team of scientists studied more than 1,000 foods and narrowed them down to the top 100 healthiest. They were then scored based on their ability to meet, but not exceed nutritional needs when eaten in combination with other foods.
As it turns out, there's one common green veggie that makes the cut thanks to its nutrient profile anc may help naturally reduce cholesterol levels and provide other heart-health benefits.
Research suggests that foods high in saponin (a phytonutrient found in grains, pulses, and green beans and peas) are beneficial because they may help lower cholesterol, have anti-cancer and anti-inflammatory properties and even help with blood glucose control.
Related: Worried About Your Cholesterol Levels? Try Incorporating These 38 Foods Into Your Diet to Help Lower It
It’s estimated that less than one in 10 adults consume the recommended amount of fiber. Women need approximately 25 grams of fiber daily and men should aim for closer to 38 grams per day, so eating more green beans can help you hit that number.
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Which is Best: Fresh, Frozen or Canned?
Choosing fresh or frozen fruits and vegetables helps maintain the highest vitamin, mineral and phytonutrient levels. In fact, frozen produce might provide a slight advantage because it's packaged and preserved quickly after picking while fresh produce degrades slowly over time. Plus, it's usually less expensive than the fresh stuff!
Different cooking methods such as canning, boiling, microwaving and air-frying can also impact nutrient content. However, nutrition content varies between which vegetables and cooking processes are being used.
That being said, it’s most important to buy and prepare green beans and other fruits and veggies in a way that will make you actually want to eat them. Cooking vitamin-rich foods in a variety of ways will help support your overall health.
Seven Ways to Eat More Green Beans
Fresh green beans served with a small side of your favorite dressing.Stir them into a variety of soups and stews.Add them to your next veggie stir-fry.Chop them up and throw them into a salad.Try tempura-battered green beans (baked or air-fried for a heart-healthy version).Mix them into a comforting casserole.Serve them steamed along with your favorite protein and starchy side.
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Sources
The World's Most Nutritious Foods, BBC.Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials, Advances in Nutrition. Saponins in pulses and their health promoting activities: A review, Food ChemistryFolic acid supplementation and blood pressure: a GRADE-assessed systematic review and dose-response meta-analysis of 41,633 participants, Crit Rev Food Sci Nutr. Read More Details
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