Dietitians Name a Heart-Healthy Alternative to Red Meat

According to Pacheco, one cup of cooked beans contains approximately 15 grams of protein, 13 grams of fiber and less than 1 gram of fat.

"Legumes can replace some of the red meat in the diet, helping people get enough protein without consuming excessive amounts of saturated fat. High intake of saturated fat is associated with increased levels of 'bad' cholesterol (LDL), which can build up on the walls of blood vessels," the expert explained.

Saturated fats are fully "saturated" with hydrogen, which makes them solid and potentially harmful to blood vessels when consumed in excess. Unsaturated fats have bends in their molecular structure due to double bonds, which keep them liquid and make them beneficial for heart health. These fats help maintain cell membrane flexibility, support brain function and combat inflammation.

Pacheco noted that replacing red meat with legumes is consistent with the principles of the Mediterranean diet, which emphasizes plant-based protein sources such as nuts, seeds and grains like bulgur and quinoa.

Rosales added that regular bean consumption has been associated not only with heart health benefits but also with a lower risk of type 2 diabetes, certain types of cancer and cognitive impairment. She described the Mediterranean diet as one of the most extensively studied dietary patterns.

The dietitian recommends including beans in the diet at least three times a week. They can be added to soups and salads, served as a side dish or used as a direct substitute for meat in certain meals.