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You may know how the joke goes, but beans truly are good for your heart! They’re full of fiber, low in fat and have potassium which helps keep your blood pressure low. Beans also contain good amounts of protein, iron and folate.

Which is better, canned beans or dried beans? Dried beans are healthier, because canned beans can contain high levels of sodium and some canned food items contain Bisphenol-A (BPA). BPA is plastic and resin ingredient used to line metal food and drink cans, and its toxicity has been a controversial topic. Canned beans are still OK to eat, but it’s important to rinse them first.

Many people find that cooking with dried beans is more flavorful and the beans have better texture. Starting with dried beans can require some planning ahead, however. Here are a few tips:

• Preparing beans in advance and freezing them makes them convenient for use later on.

• Always discard the soaking water (it helps eliminate the compounds in beans that cause gas).

• If you prefer the convenience of canned beans, always choose a low- or no-sodium option and rinse well.

The best part about beans is they’re a cheap form of healthy protein. If you’re looking to cut your food budget, look to make beans a bigger part of your life.

Bean Soup with Andouille

Makes 6 servings

• 1 cup dried bean mix

• 4 cups low-sodium chicken broth

• 1 turkey andouille sausage link

• 1 medium onion, chopped

• 2 cloves garlic, minced

• 1 cup diced tomatoes

• 1 teaspoon ground cumin

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• 1/8 teaspoon red pepper flakes (or to taste)

Rinse and sort beans, removing any pebbles or debris. Place in large saucepan and add water to cover by 2 to 3 inches. Soak overnight. Drain.

Add 4 cups broth and crumbled andouille sausage to drained beans. Simmer covered for 1.5 to 2 hours.

Add onion, garlic, tomatoes, cumin, salt, pepper and red pepper flakes.

Simmer covered for 1 hour more or until beans are tender and onions cooked through, adjusting liquid as needed with additional water.

Nutritional information per serving: 149 calories, 4 grams fat, 24 grams carbohydrates, 11 grams protein, 9 grams fiber

Emily DelConte, Kali Garges and Meghan Martorana write this column and are registered dietitians at Evolution Pilates and Nutrition in Bristol. They adapt the recipes from public domain or copyright-free recipes.