Better go with beans

You may already know that beans are a high-fiber, low-fat, vitamin-packed source of protein. There are lots of reasons to fill up on them, though, say Reader's Digest health experts this February. Here are three of them.

• They are loaded with antioxidants. Black beans are the best, followed by lentils, black soybeans, and red kidney beans, according to a study from North Dakota State University. The high doses of phytochemicals can help prevent artery hardening by reducing plaque buildup and keeping blood vessels healthy.

• They lower cholesterol, at least in one study group. People at risk of developing diabetes cut their overall and LDL (bad) cholesterol by eight percent after eating a half cup of pinto beans every day for eight weeks, say Arizona State University researchers. For comparison sake, a half cup of oatmeal will lower cholesterol by two percent.

• They prevent disease. Nutrients in legumes may halt the development of Alzheimer's and breast and colon cancers.