Beans
Beans are a good source of starch, which is known to resist digestion and is fermented by the normal bacteria in the gut. Studies show that resistant starch may help improve the health of the gut. Studies also show that eating beans can reduce the risk factors for heart disease.
A study on 73 adults with high LDL cholesterol levels showed that eating canned beans decreased total cholesterol and LDL cholesterol levels. A review discovered that eating beans and legumes can reduce LDL cholesterol, blood pressure, and improve glycemic control. It also helps reduce the risk of cardiovascular disease, especially in people who have been diagnosed with diabetes.