Legumes are a family of nutrient-dense foods that provide an incredible variety of health benefits to the human body.

These versatile food items are capable of protecting your bones, lowering the levels of bad cholesterol, and maintaining a healthy balance in your blood sugar levels. They come in a diverse set of types, ranging from beans to peas, and lentils to chickpeas. Each of these legumes has a unique set of benefits that make them a valuable addition to any diet.

In this article, we will look at the top 30 legumes that can aid in promoting bone health and reducing bad cholesterol levels.

What are legumes?

Legumes are a family of plants that produce seeds that have a pod structure. These seeds are commonly known as legumes, beans, or pulses, and are among the most consumed food items throughout the world.

They are rich in a variety of nutrients such as protein, fiber, vitamins, and minerals, making them a very healthy food choice. Legumes are low in fat, have no cholesterol, and are an excellent source of protein for vegetarians and vegans.

How do legumes protect your bones?

Legumes are excellent sources of bone-protective minerals like calcium, magnesium, and phosphorus. These minerals work by strengthening bones, reducing the risk of fractures and osteoporosis.

Legumes also contain vitamin K, which plays a crucial role in keeping bones healthy and prevents the loss of bone density. Folate, a nutrient found in legumes, has been suggested to reduce bone fractures in elderly patients.

How do legumes lower cholesterol?

Legumes contain soluble fiber, which helps to reduce levels of LDL or “bad” cholesterol. Soluble fiber binds to bile acids in the gut and eliminates them from the body, forcing the liver to produce more bile.

The liver then extracts cholesterol from the bloodstream to make more bile acids, which decreases blood cholesterol levels. Additionally, some legumes contain compounds like phytosterols that have cholesterol-lowering properties.

Top 30 legumes that protect your bones and lower cholesterol

1. Black beans

Black beans are a great source of plant-based protein, fiber, and minerals like magnesium, potassium, and phosphorous. They contain folate and vitamin K that are important for maintaining bone health and reducing the risk of fractures.

Black beans also help to reduce levels of bad cholesterol in the body.

2. Chickpeas

Chickpeas are high in fiber, protein, vitamins, and minerals, making them an exceptional choice for a healthy diet. They are known to protect bones and reduce the risk of fractures.

Chickpeas contain folate, vitamin K, and calcium, which are essential for keeping bones strong. They also help to lower bad cholesterol levels in the bloodstream.

3. Pinto beans

Pinto beans are excellent sources of protein, fiber, vitamins, and minerals like potassium, phosphorus, and magnesium. They contain folate and vitamin K that are essential for maintaining bone density and reducing the risk of fractures.

Pinto beans also help to lower levels of bad cholesterol in the blood.

4. Kidney beans

Kidney beans are rich in protein, fiber, and a variety of minerals and vitamins that are beneficial for the human body. They contain potassium, phosphorus, magnesium, and calcium, which are important for maintaining healthy bones.

Kidney beans also help to lower bad cholesterol levels in the body.

5. Edamame

Edamame is a young soybean that is typically served as a snack. It is rich in protein, fiber, vitamins, and minerals like calcium and phosphorus.

Edamame is known to be an excellent source of bone-protective nutrients and can lower levels of bad cholesterol in the bloodstream.

6. Navy beans

Navy beans are high in fiber, protein, and an array of minerals and vitamins such as magnesium, potassium, and phosphorus. They contain folate and vitamin K that are crucial for maintaining bone density and reducing the risk of fractures.

Navy beans are also known to lower bad cholesterol levels in the blood.

7. Lentils

Lentils are small, disc-shaped legumes that are rich in nutrients and fiber. They contain a substantial amount of protein, minerals like potassium, calcium, and magnesium, and folate and vitamin K, which play a critical role in keeping bones healthy.

Additionally, lentils can lower levels of bad cholesterol in the body and improve heart health.

8. Lima beans

Lima beans are high in protein, fiber, and minerals such as iron, copper, and potassium. They contain folate and vitamin K that are essential for maintaining bone health and reducing the risk of fractures.

Lima beans can also help lower levels of bad cholesterol in the blood.

9. Soybeans

Soybeans are loaded with nutrients like protein, vitamins, and minerals like calcium, potassium, and magnesium. They contain isoflavones that help keep bones healthy and may reduce the risk of fractures.

Soybeans can also lower the levels of bad cholesterol in the blood and promote heart health.

10. Adzuki beans

Adzuki beans are small, reddish-brown legumes that are rich in protein, fiber, iron, and potassium. They contain folate and vitamin K that are essential for maintaining bone health and reducing the risk of fractures.

Adzuki beans are also known to lower bad cholesterol levels in the body.

11. Mung beans

Mung beans are high in protein, fiber, vitamins, and minerals like iron, potassium, and folate. They contain calcium and magnesium that are essential for maintaining healthy bones and reducing the risk of osteoporosis.

Mung beans can also lower the levels of bad cholesterol in the blood.

12. Broad beans

Broad beans are high in fiber, protein, and a variety of minerals and vitamins such as iron, calcium, and potassium. They contain folate and vitamin K, which are important for maintaining healthy bones and reducing the risk of fractures.

Broad beans can also help to lower levels of bad cholesterol in the body.

13. Cranberry beans

Cranberry beans are a rich source of protein, minerals like magnesium, phosphorus, and potassium, and multiple vitamins. They contain folate and vitamin K that are essential for maintaining bone health and reducing the risk of fractures.

Cranberry beans can also lower the levels of bad cholesterol in the blood.

Related Article Discover the inexpensive legume that promotes healthy bones and reduces cholesterol

14. Red kidney beans

Red kidney beans are rich in folate, magnesium, potassium, and vitamin K, which play an essential role in keeping bones healthy and strong. They also contain fiber and antioxidants that help to reduce levels of bad cholesterol in the bloodstream.

15. Split peas

Split peas are high in protein, fiber, and minerals like potassium, magnesium, and calcium. They contain folate and vitamin K that are vital for maintaining healthy bones and reducing the risk of fractures.

Split peas are also known to lower bad cholesterol levels in the blood.

16. Garbanzo beans

Garbanzo beans, also known as chickpeas, are high in fiber, protein, vitamins, and minerals like phosphorus, potassium, and magnesium. They contain folate and vitamin K that are crucial for maintaining bone density and reducing the risk of fractures.

Garbanzo beans can also lower levels of bad cholesterol in the body.

17. Green beans

Green beans are low in calories, high in fiber, and have multiple vitamins and minerals. They are an excellent source of calcium, magnesium, and vitamin K, all of which are vital for maintaining healthy bones and reducing the risk of osteoporosis.

Green beans can also lower the levels of bad cholesterol in the blood.

18. Fabaceae

Fabaceae are a family of legumes that include chickpeas, lentils, peas, and beans. They are rich in fiber, protein, and minerals like magnesium and potassium.

They contain folate and vitamin K that are essential for maintaining bone density and reducing the risk of fractures. Fabaceae can also lower bad cholesterol levels in the blood.

19. Fava beans

Fava beans are high in protein, fiber, and multiple minerals like potassium, magnesium, and iron. They contain folate and vitamin K that are vital for maintaining healthy bones and reducing the risk of fractures.

Fava beans can also lower levels of bad cholesterol in the body.

20. Snow peas

Snow peas are high in fiber, protein, and a variety of minerals and vitamins such as iron, calcium, and potassium. They contain folate and vitamin K that are essential for maintaining healthy bones and reducing the risk of fractures.

Snow peas can also help to lower levels of bad cholesterol in the body.

21. Black-eyed peas

Black-eyed peas are rich in protein, fiber, vitamins, and minerals like calcium, iron, and magnesium. They contain folate and vitamin K that are vital for maintaining healthy bones and reducing the risk of fractures.

Black-eyed peas can also lower bad cholesterol levels in the blood.

22. Green peas

Green peas are low in calories, high in fiber, and an excellent source of minerals like calcium, iron, and magnesium. They contain folate and vitamin K that are essential for maintaining healthy bones and reducing the risk of fractures.

Green peas can also lower levels of bad cholesterol in the body.

23. Yellow split peas

Yellow split peas are rich in fiber, protein, and a variety of minerals like magnesium, calcium, and zinc. They contain folate and vitamin K that are important for maintaining healthy bones and reducing the risk of fractures.

Yellow split peas can also lower bad cholesterol levels in the blood.

24. Fava beans

Fava beans are high in protein, fiber, and multiple minerals like potassium, magnesium, and iron. They contain folate and vitamin K that are important for maintaining healthy bones and reducing the risk of fractures.

Fava beans can also lower levels of bad cholesterol in the body.

25. Cowpeas

Cowpeas are high in protein, fiber, and an array of vitamins and minerals like calcium, magnesium, and potassium. They contain folate and vitamin K that are essential for maintaining bone health and reducing the risk of fractures.

Cowpeas can also lower the levels of bad cholesterol in the bloodstream.

26. Peas

Peas are low in calories, high in fiber, and are a fantastic source of minerals like calcium, iron, and magnesium. They contain folate and vitamin K that are critical for maintaining healthy bones and reducing the risk of fractures.

Peas can also lower levels of bad cholesterol in the body.

27. French beans

French beans are rich in fiber, protein, and minerals like potassium, magnesium, and calcium. They contain folate and vitamin K that are important for maintaining healthy bones and reducing the risk of fractures.

French beans can also lower the levels of bad cholesterol in the blood.

28. Lupin beans

Lupin beans are high in protein, fiber, and a vast number of minerals like calcium, magnesium, and iron. They contain folate and vitamin K that are crucial for maintaining bone density and reducing the risk of fractures.

Lupin beans can also lower the levels of bad cholesterol in the bloodstream.

29. Winged beans

Winged beans are loaded with nutrients like protein, fiber, and multiple minerals such as calcium, iron, and magnesium. They contain folate and vitamin K that are essential for maintaining healthy bones and reducing the risk of fractures.

Winged beans can also lower the levels of bad cholesterol in the body.

30. Yellow-eye beans

Yellow-eye beans are high in protein, fiber, and multiple minerals like calcium, magnesium, and potassium. They contain folate and vitamin K that are vital for maintaining bone health and reducing the risk of fractures.

Yellow-eye beans can also lower bad cholesterol levels in the bloodstream.

Conclusion

Legumes are an excellent source of nutrients, antioxidants, and fiber that our body needs to stay healthy and disease-free.

They help to maintain healthy bones, reduce the risk of fractures and osteoporosis, and lower bad cholesterol levels in the blood. With a diverse range of options available, including beans, peas, lentils, and chickpeas, people can incorporate legumes into their diet in many ways. Consider adding some of the top 30 legumes from this article to your diet today for better health.