A plate of this stir-fried vegetable every day reduces blood pressure, cholesterol and the risk of stroke.

Eating plenty of heart-healthy foods can help reduce major risk factors like high blood pressure and high cholesterol.

Vegetables are among the healthiest foods for your heart, thanks to their fiber, low sodium, and nutrient-dense content. One standout is green beans, an easy and versatile vegetable to incorporate into your diet, according to Health Digest .

One cup of raw green beans provides nearly 3 grams of fiber, which not only aids digestion but also helps lower bad cholesterol.

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Fiber and potassium in green beans help regulate blood pressure, supporting heart health.

Dr. Maya K Vadiveloo, Associate Professor of Nutrition and Food Science at the University of Rhode Island (USA), said: Not only are green beans cheap, they are also rich in vitamin C and beta-carotene. This vegetable helps fight inflammation, is a rich source of folate and potassium, and helps regulate blood pressure. Green beans are also high in fiber, which helps lower cholesterol.

Fiber is an essential part of a heart-healthy diet, and soluble fiber in particular works by binding to cholesterol in the digestive tract so it can be eliminated.

One cup of raw green beans provides nearly 3 grams of fiber, which not only aids digestion but also helps lower bad cholesterol. And one cup of cooked green beans provides 1.6 grams of soluble fiber. A 2015 meta-analysis in Clinical Nutrition found that people who ate the most fiber had a lower risk of heart disease and a 17 percent lower risk of dying from heart disease.

Green beans are a rich source of folate and potassium, which help regulate blood pressure.

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Green beans also provide nutrients that can help control blood pressure. The DASH diet focuses on eating more vegetables, fruits, and whole grains while limiting sodium and saturated fat. The diet emphasizes the importance of getting enough potassium, calcium, and magnesium — three minerals that work together to support healthy blood pressure. One cup of green beans provides 211 mg of potassium, 37 mg of calcium, and 25 mg of magnesium, which are great for controlling blood pressure, according to Health Digest.

How to prepare green beans for good health

Dr. Vadiveloo says boiling green beans can destroy many of their nutrients and flavor. She recommends sautéing green beans in heart-healthy oils, such as olive or canola, soybean, or sunflower. And to maintain their blood pressure-lowering benefits, keep the salt to a minimum.

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