Mixed
Regular consumption of non-soya pulses (dry beans, peas, lentils) significantly reduces fasting serum total cholesterol and LDL-cholesterol levels, thereby lowering cardiovascular disease risk.
Incorporate 1-2 servings of non-soya pulses (like lentils, black beans, or chickpeas) into your daily diet. This simple dietary shift can lower your bad cholesterol (LDL) by about 6% and total cholesterol by 7%, which translates to a meaningful reduction in heart disease risk over time. Prepare them by soaking and rinsing to minimize digestive discomfort.
Intake of non-soya pulses was associated with these changes: fasting serum cholesterol, -7.2 %, 95 % CI - 5.8, -8.6 %; LDL – cholesterol, -6.2 %, 95 % CI - 2.8, -9.5 %... Overall, the available evidence indicates that regular consumption of pulses may have important protective effects on risk for CVD.
Why this rating
Based on a meta-analysis of 11 clinical trials, though heterogeneity in study designs exists.
Source
Pulses and lipaemia, short- and long-term effect: Potential in the prevention of cardiovascular disease
James W. Anderson et al. · British Journal Of Nutrition · 2002
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