The Benefits of Beans and Legumes for Heart Health

Research suggests that beans, peas and lentils can help lower your risk of heart disease.

February 21, 2022

Related To:

different kinds of lentils in wooden spoons


different kinds of lentils in wooden spoons

Beans, beans are good for your heart — and so are peas and lentils! Research suggests that that beans, peas and lentils can help lower your risk of heart disease, high blood pressure and more. Legumes have become popular as a part of a plant-forward diet and have numerous health benefits including fiber, minerals and some protein. Here's what you need to know about legumes and heart health.

The Research on Legumes and Heart Health

The report, published in the Canadian Medical Association Journal, reviewed 26 studies to determine the relationship between eating legumes (beans, peas, and lentils) and the risk of heart disease. The data revealed that eating about 1 serving of legumes per day helped significantly lower LDL “bad” cholesterol. High LDL "bad" cholesterol levels are associated with higher risk for heart disease and generally come from eating foods high in saturated fat, but not all cholesterol is bad. Food like shrimp and eggs that are high in cholesterol but low in saturated fat can be part of a healthy diet.

Healthy Ways to Eat Legumes

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

Related Links:

Next Up

What Are the Health Benefits of Sorrel?

Sorrel, a less common leafy green, can be high in vitamins and minerals that may promote healthy digestion, eyesight and more.

Is It Ever Safe to Eat Food Off the Floor?

The science behind the "five-second rule."

What to Eat When You're Spiraling

A nutritionist shares tips on how to meet your body's needs when everything feels out of control.

Why You Shouldn’t Use Alcohol and Supplements to Fall Asleep

How to actually wind down at night without wine or melatonin.

Salmonella Outbreak Investigation: Italian-Style Meats Have Been Linked to Illnesses in 17 States

Public health officials are still investigating the outbreaks linked to salami, prosciutto and other meats found in antipasto and charcuterie. No recalls have been made yet.

Is Air Frying Healthy?

The biggest myth about air fryer chicken nuggets, busted.

You're Probably Not Cleaning Your Peloton Enough

Here's how frequently you should be cleaning all your at-home workout equipment.

How to Tell If You're Losing Weight Too Fast

Rapid weight loss can be unhealthy and dangerous. A nutritionist shares a safe (and more effective) method.

How Many Calories Should You Eat in a Day?

Calorie needs vary individually, but here's how you can get a basic estimate.

How Many Steps Do You Really Need in One Day?

It might be time to start rethinking that 10,000-a-day goal.