To lower LDL (“bad”) cholesterol, eat beans, chickpeas, lentils, and split peas. A new analysis in the Canadian Medical Association Journal combined data from 26 randomized clinical trials that compared diets with and without such legumes.
It found that one daily serving of these legumes (about 2⁄3 cup cooked) reduced LDL by 5 percent, on average. Rich in fiber and protein, legumes can often replace animal protein. Many observational studies have linked higher intakes of legumes with a reduced risk of cardiovascular disease.