Legumes, also known as pulses, are a group of plant-based foods that include chickpeas, lentils, beans, and peas. They are highly nutritious and have been shown to have many health benefits, including reducing the risk of heart disease.

One of the ways they do this is by lowering ‘bad’ cholesterol levels.

‘Bad’ cholesterol, also known as LDL cholesterol, is a type of fat that can build up in the arteries and increase the risk of heart disease.

The good news is that incorporating legumes into your diet can help to lower these levels and reduce the risk of heart disease.

How Do Legumes Lower ‘Bad’ Cholesterol?

Legumes are rich in soluble fiber, which is a type of fiber that dissolves in water to form a gel-like substance in the digestive tract. This gel-like substance can bind to LDL cholesterol and prevent it from being absorbed into the bloodstream.

Instead, it is excreted from the body as waste.

This process is known as the bile acid sequestration effect, and it is one of the main ways that legumes can lower ‘bad’ cholesterol levels.

It is also why doctors may recommend that their patients with high cholesterol levels increase their consumption of legumes.

How Much Legumes Do You Need?

The amount of legumes you need to consume in order to lower your ‘bad’ cholesterol levels will depend on several factors, including your age, sex, weight, and activity level.

However, the general recommendation is to consume at least 1 to 2 servings of legumes per day.

A serving of legumes is typically around 1/2 cup cooked beans or peas, or 1/2 cup cooked lentils or chickpeas. This equals about 120 to 150 grams of legumes per day.

If you are looking to lower your ‘bad’ cholesterol levels, you may want to consider incorporating more legumes into your diet.

However, it is important to note that simply adding legumes to your diet may not be enough to reduce your cholesterol levels. You should also follow a heart-healthy diet that is low in saturated and trans fats, and rich in fruits, vegetables, and whole grains.

Ways to Incorporate Legumes Into Your Diet

If you are not used to eating legumes, it may be challenging to incorporate them into your diet. However, there are many delicious ways to add legumes to your meals. Here are some ideas:.

1. Add Beans to Your Salad

Adding beans to your salad can add a protein boost and make it more filling. You can use any type of beans, such as black beans, kidney beans, or chickpeas.

2. Make a Bean Soup

A warm and comforting bowl of bean soup can be a great way to add legumes to your diet. You can use any type of beans or lentils, and add in some vegetables for extra nutrition.

3. Use Lentils in Your Stir-Fry

Lentils can be a great addition to a stir-fry, and they can replace meat as a source of protein. Try using green or brown lentils in your next stir-fry.

4. Make a Bean Dip

A bean dip can be a great snack or appetizer, and it is easy to make. Simply blend together some cooked beans, olive oil, and spices, and serve with vegetables or crackers.

5. Add Chickpeas to Your Curry

Chickpeas can be a great addition to a curry, and they can replace meat as a source of protein. Try adding some chickpeas to your next curry dish.

Conclusion

Legumes are a highly nutritious and beneficial food group that can help to lower ‘bad’ cholesterol levels and reduce the risk of heart disease.

By incorporating 1 to 2 servings of legumes into your diet per day, you can reap the many health benefits that they offer.

If you are not used to eating legumes, try incorporating them into your meals using the ideas above. With a little creativity, you can enjoy all the delicious and nutritious benefits that legumes have to offer.