Eating Lentils Regularly Lowers Cholesterol Levels, Study Says
Improving your cholesterol levels through diet is possible. According to a study conducted by scientists at Montana State University, a specific legume can help with this. Let’s find out which one.
Cholesterol plays a crucial role in many biochemical processes. Excess LDL cholesterol is a risk factor for cardiovascular diseases. Therefore, monitoring cholesterol levels regularly is important for some patients. Managing hypercholesterolemia involves lifestyle and dietary measures as well as medical treatment. Diet plays a central role in lowering «bad» cholesterol levels, with a specific food item highlighted in a study by American scientists.
Rich in fiber and protein, lentils are believed to improve cholesterol levels. In this study, researchers recruited a cohort of 38 overweight or obese adults with an average age of 47. Their BMI was calculated at 34.4 kg/m². The participants were divided into two groups, one receiving cooked green lentils for lunch and the other not.
During the follow-up period, participants also answered a questionnaire regarding their satiety and gastrointestinal issues. Additionally, blood samples were taken to assess blood markers in fasting volunteers and every hour for five hours after the meal.
A decrease in cholesterol levels observed. Results showed that daily lentil consumption led to a higher fiber intake among participants. After twelve weeks, total cholesterol and fasting LDL cholesterol levels decreased. Moreover, lentil consumption also affected their postprandial response concerning blood sugar and inflammation. The researchers noted that gastrointestinal issues did not differ between groups, with all symptoms reported as ‘non-existent’ or ‘mild’ during the intervention.
Fibers binding to bile acids to reduce cholesterol. The authors explained their findings by suggesting that fibers in lentils bind to bile acids, stimulating their production and preventing their return to the liver. Additionally, the body replenishes hepatic cholesterol levels through the absorption of blood cholesterol, leading to reduced serum cholesterol levels. Finally, lentils helped lower serum cholesterol levels through saponins, bioactive compounds that regulate lipid metabolism. The researchers recommend consuming lentils to reduce saturated fat intake, which can positively influence blood cholesterol levels.
In conclusion, incorporating lentils into your diet may have a positive impact on your cholesterol levels. This study sheds light on the potential benefits of this legume for heart health and overall well-being. So, consider adding lentils to your meals to support your cholesterol management efforts and enjoy a tasty and nutritious addition to your diet.
