Health

The legume you should eat to control your cholesterol

Legumes cannot be missing from a balanced and healthy diet, a highly nutritious food that is an extraordinary source of vegetable protein. Among some of its virtues, the high percentage of iron that they supply to the body and also of vitamin B stand out. Although its main strength is the high fiber content. This is especially important for people who suffer from cholesterol levels that require detailed control, since legumes help regulate it.

How do they do that? The fiber in this food binds to cholesterol-causing molecules in the bloodstream and manages to reduce it. So eating more legumes is always one of the measures that doctors advise patients with cholesterol. Any of them represents an excellent option, such as chickpeas or lentils, which are usually some of the most common in the Mediterranean diet. However, one of them stands out especially.

The legume that helps the most to control cholesterol

These are beans, nutritionally very similar to other legumes, but with a clear advantage that places them one step ahead of the others: their extremely high fiber concentration. According to data from the Spanish Nutrition Foundation, beans contain more than 25% fiber, a very striking amount that is far from other legumes. As can be the aforementioned chickpeas or lentils, with 15% and 11.7% respectively.

But its health benefits do not end there. Beans are also highly appreciated thanks to their 19% vegetable protein content. In addition to its important nutritional value, with a high composition of potassium, magnesium and folic acid. All this makes it a perfect option to reduce cholesterol, improve blood pressure to balance it and promote cardiovascular health.


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Increasing the presence of legumes in weekly meals is something that Spanish households should be aware of, as experts indicate. It is clear that they are not only positive for digestive health, as has always been known due to their high fiber concentration. But they also provide benefits related to avoiding obesity or hyperglycemia, since it is also very effective to regulate the level of sugar in the blood and avoid sudden spikes or other dangers.

Beans can be adapted to the usual diet thanks to their versatility, in fact, it will not be recommended that they are always consumed in the format of dishes traditionally accompanied by other fatty foods such as sausages or red meat. Instead, you can make easy and healthy salads, combined with other vegetables such as spinach or in softer spoon dishes with fish.

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