Eat legumes to keep away 'bad cholesterol'

Low-density lipoprotein (LDL) cholesterol is one of the most important risk factors for cardiovascular disease. But it can be avoided by simple dietary modifications. Non-oil-seed pulses, such as beans, chickpeas, lentils and peas, are already recommended as part of dietary guidelines to prevent major chronic diseases. A large observational study has also linked consumption of these pulses with lower LDL cholesterol levels. The new study, by Canadian researchers at St. Michael's Hospital, Toronto, was intended to improve the evidence on which these dietary guidelines are based.

To do this, the researchers conducted a systematic review and meta-analysis of randomized controlled trials (RCTs) assessing the effects of pulse consumption on reducing LDL cholesterol. The reduction of 5% LDL cholesterol in this study suggests a potential risk reduction of 5-6% in major vascular events.

The study also found a greater reduction in LDL cholesterol in men than women. The researchers think this might be because men generally have poorer diets and higher cholesterol than women, so they show greater improvements from a healthier diet.

Despite the reduction in LDL cholesterol, some participants did experience minor side effects from the diet, such as bloating, flatulence, diarrhea or constipation. However, the researchers write that the suggested one serving a day is currently consumed by many cultures without reports of adverse effects that would limit consumption.

As well as improving LDL cholesterol, the researchers also believe that eating legumes every day could have other beneficial effects that may protect against cardio metabolic problems. These could include improving body weight, blood pressure and glucose control.