Foods That Lower Cholesterol, Legumes

When you want to lower your cholesterol, the natural way is the best way. Before you settle for medication, try to lower your cholesterol naturally. Eating legumes is one way of eating healthier. They are classed as vegetables but legumes have their own special properties. To be considered a legume, a vegetable must grow in a pod; seeds are spread when the pods pop open.

There are 600 types of legumes and 13,000 varieties. Legumes are very high in fibre, they contain high amounts of potassium and folic acid, they are low in fat, and, like all vegetables, they don't contain any cholesterol.

Three of the most popular legumes are beans, lentils and peas.

Rosary beans
Rosary beans


There are a huge variety of beans for you to enjoy. You can have navy beans, kidney beans, soy beans, lima beans, and many other kinds of beans.

According to the USDA, "consuming as little as one-half cup of cooked dry beans" will help to lower your cholesterol levels.

Pinto beans are seen by many as the best in helping to lowering cholesterol. Pinto beans are very high in fibre (providing over 58% of the daily requirement). They are also very high in folate, tryptophan and manganese. It is suggested if you eat just one half cup of pinto beans daily that you could possibly eliminate the need to take cholestrol medication.

Whatever the reason, all kind of beans are a tasty and nutritious vegetable.


This recipe comes from the Alice B. Toklas Cookbook, the book with a very special brownie recipe...

String Beans in the Provencal Manner

3 tablespoons of olive oil

1/4 cup of capers

1/4 cup of boned anchovies

1 crushed clove of garlic

4 cups of string beans (previously boiled in 3/4 tsp of salt and 1/4 tsp of pepper until tender)

Warm up the olive oil in a frying pan, then toss all the ingredients in the pan until completely mixed. Cook until tender. Top with chopped parsley and spring onion. Serve.


Also, find 442 pinto bean recipes at Just Beans.



Lentils are a staple in the diet of most vegetarians as they provide high protein, high fibre, and they are low in fat and high in many nutrients. Lentils are an excellent replacement for meat products.

Lentils are among the first foods to be cultivated and are even mentioned in the Bible. There are 17 different varieties of lentils available. They are a good source of molybdenum, folate, vitamin B1 and provide almost 63% of the daily requirement of fibre.

If lentils are stored in an air-tight container they will last uncooked for 12 months. After they are cooked, lentils will keep for three days in the refrigerator.

Lentils are excellent in salads, soups, and main dishes.

Pea pod
Pea pod


Peas are a very versatile vegetable that can be eaten right out of the pod.

Peas were originally found in Asia and Europe. They are another vegetable that is mentioned in the Bible. Peas became popular in France during the reign of Louis XIV who had them served at palace dinners. The pea also played a role in the study of genetics when Mendal used them in his cross-pollinating experiments.

Peas are high in vitamin's K, C, and B1. They are also high in dietary fibre, manganese and folate. To keep them fresh peas should be refrigerated immediately and used within several days. They can be blanched and then frozen for later use.

There are many tasty and healthy ways of serving peas.


Please be aware that the advice in this article should in no way replace that of a licensed physician and that nothing is necessarily guaranteed to lower cholesterol. Consult your doctor if you think you might have high cholesterol.

Foods That Lower Cholesterol, Legumes by Susan Keeping is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 Unported License.

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Comments 26 comments

Gladys Milimu 4 years ago

A very good article! I wish everybody could ready and especially those with weight-related health challenges.

vocalcoach profile image

vocalcoach 6 years ago from Nashville Tn.

Good and informative hub and I enjoyed it. Just made my first butter bean and onion dish. No particular recipe, just added onion (organic), basil, rosmary (from my own garden) a little thyme, sea salt and dash of pepper. Having just picked my first cherry tomatoes, I popped a few in the soup. Not bad for my first try. Love legumes.

s.aguilar1980 profile image

s.aguilar1980 6 years ago from Aspen, Colorado

thanks for this healthy hub!

LEWJ 7 years ago

Very good, informative article. Now, if we could get about 9 billion more posted all over the net....

How to lower cholesterol naturally 7 years ago

I use to take lots of beans and oats to fight my cholesterol. It works, however, it gave me another type of problem, high uric acid.

Uninvited Writer profile image

Uninvited Writer 7 years ago from Kitchener, Ontario Author

Eat SmartAge Smart

Thanks for your comments. I've also written a hub on how fish is good for lowering your cholesterol.

Eat Smart Age Smart 7 years ago

Peas are also extremely high in insoluble fiber. Therefore, adding peas to the diet can provide cholesterol-reducing assistance and keep other systems running smoothly.

Eat Smart Age Smart 7 years ago

Research has supported that the eating fatty fish helps in lowering cholesterol because of its high levels of omega-3 fatty acids. Omega-3 fatty acids also help the heart in other ways such as reducing blood pressure and the risk of blood clots.

Uninvited Writer profile image

Uninvited Writer 7 years ago from Kitchener, Ontario Author

Glad you all find this hub so helpful, thanks for the comments.

InternetDad profile image

InternetDad 7 years ago from NY

Now I know what I can have with my Salmon to lower my Cholesterol! LOL Thanks for some very good Hubs!

Juliet Christie profile image

Juliet Christie 8 years ago from Sandy Bay Jamaica

This is a great hub my doctor says I must try lowering my colesterol naturally I will try your suggestions

franciaonline profile image

franciaonline 8 years ago from Philippines

I didn't know that legumes lower cholesterol. I've been avoiding them because of my arthritis. But I can take legumes and take fruits to wash away the uric acid.

A great hub. Thanks for the very helpful information.

usguide profile image

usguide 8 years ago from California

Good tip

cgull8m profile image

cgull8m 8 years ago from North Carolina

Instead of taking all the pills, there are so many good natural products like legumes, lentils, luckily I eat them regularly. They make excellent soups.

mcarolyn profile image

mcarolyn 8 years ago from Philippines

Good source to lower cholesterol! Natural means of medication works even better..

Amanda Severn profile image

Amanda Severn 8 years ago from UK

Hey Budwood, I'll have to hide that last comment from my son, as he thinks that sausage and fries satisfies his daily nutritional requirements. I'd hate to give him any ammunition for his argument!

budwood profile image

budwood 8 years ago from Southern Nevada

We always had millions of things to eat when I was growing up - - and all of them seemed to be beans.  Strange thing, though, I liked most of them, but really disliked kidney beans.  Now, that I have explored a bit, I find that kidney beans are designated as being bad for me (see "Eat right for your type") while pintos and other beans such as "little reds" are beneficial.  Just shows that childhood likes and dislikes have some validity!

Just_Rodney profile image

Just_Rodney 8 years ago from Johannesberg South Africa, The Gold Mine City

Great Hub, not only do legumes help lower cholestrol, they also help in reducing the blood sugar levels, therby helping the control of diabetis.

Again always check with your physician when changing your eating patterns or adding things that you are not used to.

Amanda Severn profile image

Amanda Severn 8 years ago from UK

Hi Uninvited. Great hub. I never knew that legumes lowered cholestoral either, but I'll certainly bear that in mind now. Have you ever eaten Indian dhal? That's lentils, and very tasty it is too!

Uninvited Writer profile image

Uninvited Writer 8 years ago from Kitchener, Ontario Author

Thanks for all the great comments.

My mother used to use lentils in soup, that is the only way I think I've had them. I'll have try them again one of these days.

I do try to get some sun, but I also take 7,000units of vitamin D a week.

Shadesbreath profile image

Shadesbreath 8 years ago from California

I didn't know this about this stuff either. I'll have to keep that in mind. I LOVE peas and all kinds of beans, especially lima beans, which you mentioned briefly. I'm not sure I've ever had lentils though. I was staring at that picture trying to figure out if they looked familiar or not. I'll have to make a point of it now. Interesting hub.

robie2 profile image

robie2 8 years ago from Central New Jersey

YUm-- didn't know legumes were good for lowering chloresteral and that tip about the sun is interesting. I take niacin and omega 3 fish oils and that seems to do the trick.Good hub, uninvited. Thanks.

Pam Pounds profile image

Pam Pounds 8 years ago from So Cal Girl in the Midwest!

I love beans and find ways to sneak them into everything that I can...soups, salads, even enchiladas...

They are so good for you, and good to eat too!

rodney southern profile image

rodney southern 8 years ago from Greensboro, NC

I love them all except peas. Great hub!

In The Doghouse profile image

In The Doghouse 8 years ago from California

Univited Writer,

I absolutely love Peas, and Beans. It is really cool to know that they are good for me in ways that will lower my cholesterol. Although high cholesterol runs in my family, it can be controlled by eating foods that lower my cholesterol. The other Hub I loved of yours is the one about fish. Thanks for the information.

Constant Walker profile image

Constant Walker 8 years ago from Springfield, Oregon

Good piece, Uninvited. I whole-heartedly agree that legumes are an awesome, super food. Another easy, sure-fire way of quickly lowering cholesterol is to get a little Sun on a daily basis (minus, of course, the sunscreen - or you're wasting your time).

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