If you’re like most Americans, you may not be thrilled at the thought of filling your plate with lentils; these tiny dried beans just don’t get much respect. But, lentils are brimming with healthful nutrients and loads of fiber. Research shows fiber can lower blood pressure. Because high blood pressure increases the risk of heart disease, lentils can be a helpful addition to a heart-healthy diet.
Description
Lentils are part of a family of vegetables called legumes, according to the University of Iowa. Beans, dried peas and chickpeas are also in the legumes family. The USA Dry Pea & Lentil Council describes lentils, which are sometimes called pulses, as small, lens-shaped legumes that range in size from small brown varieties to red medium types to large green varieties. Lentils in the United States are mostly grown in North Dakota, Montana, Idaho and Washington. Compared to other dried beans, lentils are relatively quick and easy to prepare because they don’t require pre-soaking.
Nutrition
Lentils are rich in dietary fiber. They’re also high in folate, potassium, iron and magnesium, the Mayo Clinic reports. Additionally, lentils may contain health-promoting phytochemicals, according to Oregon State University’s Linus Pauling Institute. Lentils are such a good source of protein that the Mayo Clinic notes they can be a healthy substitute for meat, which has more fat and cholesterol. Legumes contain no cholesterol and are typically low in fat.
Research
In a 2005 study published in the “Archives of Internal Medicine,” 11.5 g of fiber, or about three-quarters cup of cooked lintels, was found to lower systolic blood pressure by 1.13 mm Hg and diastolic blood pressure by about the same amount. Based on a 2008 study that found 17 g of fiber daily lowered blood pressure, Australian researchers recommended eating legumes. But it’s not just fiber than can help your blood pressure. According to the Linus Pauling Institute, the magnesium and potassium in lentils decrease your risk for heart disease by helping to lower your blood pressure.
Tips
Lentils are a good addition to soups, stews, casseroles and Indian dishes, as well as salads, notes the Mayo Clinic. Many vegetarian and Indian cookbooks contain recipes utilizing lintels. Due to the high amounts of fiber contained in lentils, it’s important to drink plenty of water to avoid constipation. An increase in gas can be another side effect. The Mayo Clinic recommends using canned beans or buying a gas-reducing digestive aid, such as Beano, to reduce this side effect. Still, a little extra gas may be a small price to pay for the blood pressure-lowering benefits of lentils.
References
- USA Dry Pea & Lentil Council: About Pulses
- Oregan State University, Linus Pauling Institute: Legumes
- University of Iowa Hospitals and Clinics: Beans and Legumes
- "Archives of Internal Medicine;" Dietary Fiber and Blood Pressure; M. Streppel et al.; 2005
- "Clinical and Experimental Pharmacology & Physiology;" Protein, fibre and blood pressure: potential benefit of legumes; Y. Lee, et al.; April, 2008
