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Getting a leg(ume) up on better health
Just 12% of the U.S. population is eating 50% of the beef that’s consumed in a day –– and according to a study in Nutrients, a vast majority of those folks are teen and adult men. That may help explain why men generally develop heart disease seven to 10 years earlier than women (whose risk increases after menopause and then may exceed men’s).
Well, guys, here’s a simple way to reduce your lousy LDL cholesterol, risk for cardiovascular disease, heart attack and stroke — and shed excess weight. Substitute legumes (peas, fava beans, lentils, chickpeas, peanuts, green beans, and pinto, kidney and black beans) for beef, pork and processed meats.
A study in the European Journal of Nutrition says that when men reduce their red and processed meat intake from 27 ounces to 7 ounces or less a week for six weeks, they improve their LDL levels and lose weight (without trying). Ditch those 7 ounces, too? In my humble opinion: You’ll have a truly longer and healthier lifetime!
What makes legumes healthy? Their high fiber, protein, mineral and vitamin content (plus no carnitine and no or negligible saturated fat). They dish up iron, magnesium, potassium, folate, and B vitamins, as well as polyphenols, which boost immunity, protect heart health and bone strength and help quell inflammation. Eating canned beans (drained and washed twice) or boiling dried beans for 10 minutes delivers the best ratio of nutritional benefits.
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