Mediterranean Diet: How To Lower Cholesterol & Reduce Your Risk Of Heart Disease By 22%

For centuries, legumes or dry beans, have played an important part in the fight against heart disease in the Mediterranean countries.

Here's whyâ€

• Legumes contain essential minerals and vitamins such as iron, magnesium, manganese, phosphorous, zinc, potassium, folic acid, and some of the B-complex vitamins
  
  
• They are low in fat and sodium, which make them an ideal food to keep high cholesterol and high blood pressure at bay.
  
  
• Legumes are also high in soluble fiber, the kind that lowers cholesterol.
  
  
• They can help balance your budget because they are very inexpensive
  
  
• Studies show that people who eat dry beans regularly have a lower risk of suffering from heart attacks than the ones who barely eat them. In fact, one study showed that consuming legumes four times or more per week, compared with less than once a week, lowered the risk of heart disease by 22 percent.

• If our meal has enough soluble fiber, the fiber grabs the bile and takes it out of our body through the feces. Once the bile is eliminated, the liver responds by drawing more cholesterol from the blood to make new bile. The result is less cholesterol circulating in our system.
  
  
• If our meal does not have enough soluble fiber, the bile is not taken out of the body. In this case, the liver doesn't need to draw more cholesterol from the blood to produce more bile because there is plenty available in the system. The result is more cholesterol navigating in our blood vessels.

• Damage the inner lining of your arteries
  
• Promote blood clots
  
• Oxidize LDL cholesterol

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