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The Curious Bag
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Eating as little as a half cup of cooked beans per day can help lower cholesterol levels, according to the U.S. Department of Agriculture. In addition to providing quality protein, beans are a good source of vitamins, minerals and fiber.
Types of Beans
Many types of beans are said to have positive effects on cholesterol levels. Pinto beans, which are similar to chick peas, and navy beans lower cholesterol, according to the USDA. A nine-month study at Arizona State University found that pinto beans may be more effective at cholesterol reduction than oatmeal. Soy and soy bean-based products also lower cholesterol, according to Prevention.com. Prevention.com says a number of other beans, including black, white and kidney beans, are high in fiber and helpful in reducing cholesterol. The U.S. Food and Drug Administration recommends eating at least 25 grams of soy protein per day.
Mechanisms
There appear to be two mechanisms of cholesterol reduction. Beans replace high-fat protein sources such as red meat with low-fat vegetable protein. Beans are also high in fiber, which helps lower cholesterol. Oatmeal and oat-bran cholesterol reduction diets rely on these same mechanisms.
Source:
United States Department of Agriculture: Eating Beans Helps Lower Cholesterol
Prevention: Top 10 Cholesterol Fighting Foods
Arizona State University: Pinto beans may lower cholesterol more than oatmeal
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