A diet rich in beans, chickpeas, lentils, and split peas will help lower LDL (“bad”) cholesterol. An analysis in the Canadian Medical Association Journal in 2014 combined data from 26 randomized clinical trials that compared diets with and without such legumes. It found that consuming one simple daily serving (about 2/3 cup cooked) of these legumes reduced LDL by 5%, on average. Furthermore, many observational studies have linked higher intakes of legumes with a reduced risk of cardiovascular disase. However, one should note that these legumes cannot be digested and therefore pass through the small intestine straight to the colon, where they are broken down by bacteria which in turn, produce a gas.
