More than one study has supported the effectiveness of dry beans to lower cholesterol levels. A meta analysis released in the Canadian Medical Association Journal analyzed the results of twenty-six randomized controlled trials lasting at least three weeks in duration.

The findings conclude that consuming a diet that includes beans, chickpeas, lentils, and peas does lower low density lipoprotein (LDL) cholesterol levels.

How much must you eat?

The diets in the analyzed studies consumed an average of 130 g/day. This would be equal to about 1 serving of beans, chickpeas, lentils, and peas. One serving is equal to ½ cup of kidney beans, pinto beans, or chickpeas.

Study participants who consumed ~1/2 cup servings of beans every day for a 3 week period of time had an average reduction in LDL cholesterol levels of 6.5 mg/dL.

Other research has found consuming a slightly larger serving days (2/3 cup of beans) to reduce LDL cholesterol levels by an average of 11.8 mg/dL after 3 weeks.

Imagine the potential improvement in levels if consumed over a longer period of time. An easy and effective way to promote healthy cholesterol levels.