Low-density lipoprotein, or LDL, is bad cholesterol that can cause a plethora of health problems. Although cholesterol is necessary for a functioning body, excess levels of it in the bloodstream can cause arterial plaque buildup, leading to coronary heart disease, stroke and heart attack, according to the American Heart Association. There are several legumes that can effectively lower LDL levels while also contributing to your overall health.
Soybean
Regularly eating soybeans or soy-derived products can help to lower your bad cholesterol levels. In the book "Cholesterol Cures," William Castelli says the presence of isoflavones may be responsible for the reduction in arterial plaque. MayoClinic.com says soy may reduce LDL levels but it must be in tandem with a low-fat diet and that it is more effective when used in place of animal-based products. Popular soy-based items include miso, tofu and even the soybean itself.
Garbanzo Bean
Garbanzo beans are extremely rich in soluble fiber and protein, which make them ideal for lowering bad cholesterol, John Ettinger et al. say in the book "Bob's Red Mill Baking Book." Native to the Middle East, garbanzo beans contain molybdenum, which detoxifies sulfites in the body. These legumes are also beneficial for diabetics due to their high fiber amounts, which help to regulate blood glucose.
Kidney Beans
Kidney beans contain approximately 2.8 g of fiber per ½ cup, according to Castelli. This plenitude of both soluble and insoluble fiber can often result in gas due to the stachyose and raffinose sugars, which are by-products of all bean varieties. Like garbanzo beans, the fiber present absorbs cholesterol produced by the liver, which then in turns makes more to replenish the deficit. This cycle results in a marked reduction in overall cholesterols, particularly LDL.
References
- American Heart Association: Cholesterol
- MayoClinic.com: Soy - Does it Reduce Cholesterol
- "Cholesterol Cures"; William Castelli; 2001
- "Bob's Red Mill Baking Book"; John Ettinger et al.; 2006
