Lower Your Cholesterol with Beans, Lentils, & Peas

Black bean quesadillas, lentil stew, hummus, and split pea soup: Add these recipes to your cooking rotation if you are at risk for heart disease. A systematic analysis of 26 studies, covering over 1,000 subjects from America and Canada revealed that just one serving—that's 3/4 cup—per day of beans, peas, lentils, and chickpeas can lower LDL cholesterol levels by 5 percent. LDL cholesterol levels, the "bad" kind, are known to be one of the most important risk factors for cardiovascular disease.

Beans, peas, lentils, and chickpeas, all of which fall into the category of legumes, lower cholesterol in two ways. First, because they are high in protein, they often displace red meat, which can be high in cholesterol raising saturated fat and trans fat. Also, they are high in fiber and in minerals like magnesium and potassium—all components that are individually associated with lowering cholesterol.

Currently, on average, Americans eat only 20 percent of a serving of these particular legumes daily. This study suggests that bumping that up to a full serving could have big effects. "Research has shown that the 5 percent decrease in cholesterol translates to a 5 percent decrease in risk for cardiovascular diseases, like heart attack or stroke," said study author Vanessa Ha, MSc, with St. Michael's Hospital in Toronto.

If you still think that these heart-healthy powerfoods aren't worth a hill of beans when compared to pharmaceuticals like statins, you may want to talk to your doctor. "Statins lower LDL cholesterol by 20 to 60 percent," explains Ha, "But research has found that if you add multiple foods with cholesterol-lowering properties to your portfolio of foods, their combined cholesterol-lowering ability can add up to that of a first generation statin, 20 percent." While 5 percent may seem small on its own, Ha points out adding more cholesterol-lowering foods has an additive effect comparable to a low dose statin. She recommends also adding oats and barley to your diet.

Need more ways to lower cholesterol with food? Check out these tips for a low-cholesterol diet.

via Rodale News http://ift.tt/1ixP5VJ