Diet Rich in Beans, Lentils and Chickpeas Helps Lower LDL

Your parents might have said that beans were the 'magical fruit,' and turns out, they weren't kidding. A good combination of beans, lentils and other legumes can help to cut down on LDL levels, otherwise known as bad cholesterol and what increases the risk of heart disease.

According to Canadian researchers who examined 26 U.S. and Canadian studies that included a total of more than 1,000 people, results showed that one daily serving of legumes (3/4 cup) was linked to a reduction in bad cholesterol levels by up to 5 percent.

"The reduction of 5% [LDL cholesterol] in our meta-analysis suggests a potential risk reduction of 5%-6% in major vascular events," said Dr. John Sievenpiper of the Clinical Nutrition and Risk Factor Modification Centre, Li Ka Shing Knowledge Institute, St. Michael's Hospital, Toronto, Ontario, with coauthors, via Medical Xpress.

"It's time to spill the beans. By making a small dietary change, such as consuming one serving a day of beans, chickpeas, lentils and peas -- as most of the world does already -- we can make a modest risk reduction in our incidence of heart disease by lowering our 'bad cholesterol' LDL, especially in men," added Dr. Robert Graham, an internist and natural remedy specialist at Lenox Hill Hospital in New York City, via Health Day.

However, incorporating these foods into your diet may not always be so simple. For instance, according to Angelo White, sports dietitian and assistant clinical professor at Quinnipiac University in Hamden, Conn., he notes that this underappreciated source of protein may go unnoticed in the American diet.

"...the tricky part is getting Americans to eat more. I suggest foods like hummus, lentil soup in the slow cooker, and adding beans to past dishes, soups, salads and quesadillas to work more into the daily diet."

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More information regarding the findings can be seen via the Canadian Medical Association Journal.