Pulses, which include foods like lentils and chickpeas, are not only versatile and nutritious components of a healthy diet but also play a significant role in managing and supporting healthy cholesterol levels. Among many other reasons why pulses support healthy cholesterol, one main feature is their soluble fiber content. Soluble fiber plays a crucial role in cholesterol management by binding with cholesterol particles in the digestive system and removing them from the body before they can circulate in the blood.
Data published in Nutrients showed that swapping just 1 ounce of common protein foods (including meat, poultry, eggs, seafood, and soy products) with ¼ cup of pulses can lead to a decrease in cholesterol by more than 10%. Results also found that consuming ½ cup of pulses provides 10% more fiber, magnesium, copper, and potassium compared to 1 ounce of refined grains, such as white rice.
Leading health organizations, including the American Heart Association, advocate for incorporating more plant-based proteins( like pulses) to reduce the risk of heart disease, high blood pressure, and high cholesterol.