Beans are in fact good for your heart, thanks in large part to their soluble fibre, which soaks up cholesterol so the body can dispose of if before it can stick to artery walls. Studies find that diets high in soluble fibre can cut total cholesterol by 10 to 15 percent. A recent study also ranked beans among the top antioxidant foods.
How much? ¾ cup (175 mL) of beans equals one serving of meat and alternatives.
Tip: Beans contain more protein than any other plant food, but the protein is incomplete. Eat a grain such as rice at any time of the day to “complete” the protein.