Lake Regional Health System | Thrive | Winter 2021

10 | Winter 2021 Beans can boost your heart health Add a variety of beans to your diet for a number of health benefits. Beans are an excel- lent source of protein, which powers our bodies. Beans also are high in minerals and fiber, which usually help you to feel full longer. And beans are a good source of potas- sium, which may help reduce blood pressure. According to the American Heart Association, eating beans as part of a heart- healthy diet and lifestyle may help improve your blood cholesterol, a leading cause of heart disease. NUTRITION Makes 4 servings. Ingredients 2 tablespoons canola oil 1 cup onion, coarsely chopped 1 ⁄ 2 cup celery, rinsed and chopped 1 cup green bell pepper, rinsed and diced 1 can (15 1 ⁄ 2 ounces) low-sodium black beans, drained and rinsed 1 can (15 1 ⁄ 2 ounces) low-sodium red kidney beans, drained and rinsed 1 can (15 1 ⁄ 2 ounces) low-sodium pinto beans, drained and rinsed 2 cans (14 1 ⁄ 2 ounces each) no-salt- added diced tomatoes with basil, garlic and oregano 1 tablespoon ground cumin 1 tablespoon chili powder Directions • In an 8-quart soup or pasta pot, heat the oil over medium heat until hot but not smoking. • Add onion. Cook and stir until onion starts to soften, about 5 minutes. • Add celery and green pepper. Cook and stir another 5 minutes, until all vegetables soften. • Add drained and rinsed beans to pot. • Stir in tomatoes, cumin and chili powder. • Bring to a boil. Cover, reduce heat and simmer 10 to 20 minutes to blend flavors. • Serve immediately. If you can’t find beans labeled “low sodium,” compare the Nutrition Facts panels to find the beans with the low- est amount of sodium. Rinsing can help further reduce the sodium level. Nutrition information Serving size: 2 cups. Amount per serving: 443 calories, 8g total fat (0g saturated fat), 0mg cholesterol, 73g carbohydrates, 22g protein, 16g dietary fiber, 331mg sodium. Source: National Heart, Lung, and Blood Institute Three-bean chili with chunky tomatoes