Beans to improve heart health

Heart disease remains the leading cause of death among men over 50, and the risk of heart problems in women increases sharply after menopause due to lower estrogen levels, which can lead to fat buildup in the arteries. Fiber has an important role to play in preventing heart problems and most of us don’t get enough of it as we age. Hobson explains: “Fiber helps remove cholesterol from the body and has also been shown to help reduce blood pressure and aid weight management, as well as reduce the risk of colorectal cancer. »

Beans, including white beans, which are the ones used in baked beans, are a cheap source of fiber. Pinto beans are another variety high in fiber, with 9g per 100g of cooked beans.

Try: Pintopeno Dip

Place 1 can drained pinto beans, 1 finely grated garlic clove, 1 tablespoon extra virgin olive oil, 2 tablespoons jarred jalapenos, flesh of 1 ripe avocado, 3 medium ripe tomatoes , the juice of ½ lemon, a handful of coriander leaves. , and add salt and pepper in a food processor. Then, mix until the ingredients are combined but still a little chunky.

Kale for Strong Bones

In addition to being rich in cancer-protecting antioxidants and rich in immunity-boosting vitamin C, a 50g serving of kale leaves contains your entire recommended daily intake of vitamin K. Vitamin K is a nutrient crucial for the elderly population, a deficiency which is linked to a number of chronic diseases, notably osteoporosiscardiovascular diseases and osteoarthritis. Other cruciferous vegetables, including broccoli, spinach and cabbage, have similar benefits.

Try: Kale Pesto

Kale can be quite tough and chewy in a salad, so toss it to make pesto instead. Add 100 g of pine nuts, 100 g of chopped parmesan, 3 peeled garlic cloves, 100 ml of extra virgin olive oil, 100 g of kale, the juice of a lemon, salt and pepper in a food processor, then blend until you have a paste.