# Make beans and lentils regular staples

Published by Pawel Jozefiak. [About this project](https://healthy100.jock.pl/about/), [How we check sources](https://healthy100.jock.pl/methodology/)

- Canonical: https://healthy100.jock.pl/beans-lentils/
- Language: en
- First published: 2026-09-27
- Evidence checked: 2026-09-28, using AI-assisted source verification
- Clinical review: Not clinically reviewed
- Number 23 of 100 in the list: https://healthy100.jock.pl/#beans-lentils

Pulses provide fiber and protein and can modestly lower LDL cholesterol.

**The number:** Pulse rich diets lowered LDL cholesterol by 0.17 mmol/L in trials ([CMAJ, 2014](https://pubmed.ncbi.nlm.nih.gov/24710915))

## The evidence

- Evidence grade: A. 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
- Impact: 74/100. The impact score is an editorial prioritization heuristic for the general list, not a validated estimate of your personal risk.

## 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

1. Add canned beans or lentils to a soup, salad or curry.
2. Replace part of the meat in a familiar recipe with cooked pulses.
3. Start with small portions and increase as tolerated.
4. Choose no added salt versions or rinse canned pulses.

## Putting it into practice

### Start now

- 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.

### What it looks like

- 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.

### Common mistakes

- Do not start with a huge portion if beans cause bloating: try a few spoonfuls and increase gradually.
- Do not assume all canned beans are low in salt: choose no added salt versions or drain and rinse them.

### A structured start

**Get comfortable with pulses**

1. Week 1: Try a few spoonfuls of cooked beans or lentils in a familiar meal.
2. Week 2: Repeat that meal and increase the pulse portion if comfortable.
3. Week 3: Try a second pulse in a soup, salad or curry and keep convenient cans available.

### Trusted how-to guides

- [Eating a balanced diet](https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/), NHS
- [Salt in your diet](https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/), NHS

## Sources

- [Effect of dietary pulse intake on established therapeutic lipid targets for cardiovascular risk reduction](https://pubmed.ncbi.nlm.nih.gov/24710915), CMAJ, 2014 (Tier 2 study)
- [Eating a balanced diet](https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/), NHS, 2026 (Tier 1 guideline)

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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.

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