Navy beans

Navy beans, also known as haricot beans, are nutrient-dense food linked to a balanced diet. They're a great supplement to vegetarian and vegan diets, as well as for people who prefer to eat more plant-based foods.

Because of their high fiber content, navy beans appear to help lessen symptoms of metabolic syndrome. In one study of 38 children with high blood cholesterol, those who ate a muffin or smoothie with 17.5 grams of navy bean powder every day for four weeks had greater levels of healthy HDL cholesterol than those in the control group. Adults have had similar effects. In a small study of 14 overweight or obese people, consuming 5 cups (910 grams) of navy beans each week for four weeks lowered waist circumference and total and LDL cholesterol levels in men.