Make beans and lentils regular staples
Pulses provide fiber and protein and can modestly lower LDL cholesterol.
The number, drawn
Pulse rich diets lowered LDL cholesterol by 0.17 mmol/L in trials
Why it matters
Beans, lentils, chickpeas and dried peas offer an inexpensive alternative to some meat meals. In trials, diets providing about a daily serving of pulses lowered LDL cholesterol by an average of 0.17 mmol/L versus comparison diets. The studies measured a risk factor, not a demonstrated reduction in heart attacks.
How to do it
- Add canned beans or lentils to a soup, salad or curry.
- Replace part of the meat in a familiar recipe with cooked pulses.
- Start with small portions and increase as tolerated.
- Choose no added salt versions or rinse canned pulses.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Name a meal you already cook with mince, then choose beans or lentils to replace part of the meat next time.
5 minutes
Drain and rinse cooked canned beans for a salad or soup; choose a portion that suits your digestion and any prescribed diet.
15 minutes
Combine cooked canned chickpeas, washed chopped vegetables and a little olive oil for a lunch; use only ingredients you tolerate.
30 minutes
Make a tomato and lentil sauce using cooked canned lentils; replace some or all of the usual mince.
A plan
Get comfortable with pulses
- Week 1: Try a few spoonfuls of cooked beans or lentils in a familiar meal.
- Week 2: Repeat that meal and increase the pulse portion if comfortable.
- Week 3: Try a second pulse in a soup, salad or curry and keep convenient cans available.
In real life
- Stir ready cooked canned lentils into your usual soup.
- Replace some mince in a pasta sauce with cooked beans.
- Add canned chickpeas to a salad after draining and rinsing them.
Watch out for
- Common mistakeDo not start with a huge portion if beans cause bloating: try a few spoonfuls and increase gradually.
- Common mistakeDo not assume all canned beans are low in salt: choose no added salt versions or drain and rinse them.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- Meta analysis of 26 randomized trials with 1,037 participants, supported by national dietary guidance
- The number
- Pulse rich diets lowered LDL cholesterol by 0.17 mmol/L in trials (CMAJ, 2014)
- Tier 2 studyEffect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reductionCMAJ, 2014
- Tier 1 guidelineEating a balanced dietNHS, 2026
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.