Researchers looked at 31 studies to see how eating beans and lentils (non-soy legumes) affects cholesterol levels. They found that eating these foods significantly lowered two types of harmful cholesterol: total cholesterol and LDL cholesterol (the “bad” kind). The effect on triglycerides (another type of fat in your blood) was small overall, but worked better in shorter studies and for people who weren’t overweight. The good news is that beans and lentils are affordable, tasty, and appear to be a simple way to improve your heart health.

The Quick Take

  • What they studied: Whether eating beans and lentils (but not soy) can lower cholesterol and fat levels in your blood
  • Who participated: The analysis combined data from 31 different research studies involving people of various ages and weights who ate beans and lentils as part of their diet
  • Key finding: Eating non-soy legumes lowered total cholesterol by about 5 points and bad cholesterol (LDL) by about 3-4 points on standard blood tests. These might sound like small numbers, but they’re meaningful for heart health
  • What it means for you: Adding more beans, lentils, chickpeas, and peas to your meals may help improve your cholesterol numbers and reduce heart disease risk. This is especially helpful if you’re not overweight and want quicker results

The Research Details

This is a meta-analysis, which means researchers looked at 31 different high-quality studies that all tested the same question: do beans and lentils improve cholesterol? Each study was a randomized controlled trial, which is the gold standard in science. In these trials, some people ate beans and lentils while others didn’t, and researchers measured their blood cholesterol before and after.

The researchers searched three major scientific databases (Scopus, PubMed, and Web of Science) through August 2024 to find all relevant studies. They carefully checked each study to make sure it was high quality and measured the right things: total cholesterol, LDL cholesterol (bad cholesterol), triglycerides (blood fats), and HDL cholesterol (good cholesterol).

They then combined all the data using special statistical methods that account for differences between studies. They also looked at whether results changed based on how long people ate the legumes, their weight, and their age.

By combining results from many studies instead of looking at just one, researchers can see the bigger picture and be more confident about what works. This approach is especially powerful because it reduces the chance that one unusual study will mislead us. The researchers also looked at subgroups to understand who benefits most from eating legumes.

This study is a systematic review and meta-analysis, which is one of the highest-quality types of research. The researchers used strict criteria to pick which studies to include, checked the quality of each study, and used proper statistical methods. The fact that they registered their plan in advance (PROSPERO) shows they followed best practices. However, the studies they analyzed varied in length and how much legumes people ate, which means some variation in results is expected.

What the Results Show

Eating non-soy legumes significantly lowered total cholesterol by about 5 mg/dL. While this might seem small, it’s meaningful because even small reductions in cholesterol can reduce heart disease risk. The effect was consistent across most studies, showing this is a reliable finding.

LDL cholesterol (the “bad” kind that clogs arteries) dropped by about 3-4 mg/dL. Again, this is a meaningful reduction that could help protect your heart. The researchers were confident in this finding because the results were consistent across studies.

Triglycerides (another type of blood fat) showed a small, not-quite-significant drop overall. However, when researchers looked at shorter studies (less than 8 weeks), triglycerides did drop significantly by about 3 mg/dL. This suggests that legumes might work faster for triglycerides in the short term.

HDL cholesterol (the “good” kind that protects your heart) didn’t change significantly. This is actually neutral—legumes didn’t hurt your good cholesterol, they just didn’t boost it either.

When researchers looked at specific groups, they found that people who weren’t overweight (BMI under 30) saw better triglyceride reductions from eating legumes compared to heavier individuals. This suggests that legumes might work particularly well as part of a weight management plan. Shorter interventions (less than 8 weeks) showed better triglyceride improvements than longer studies, which might mean the effect is strongest when you first start eating more legumes.

This research supports what scientists already knew: plant-based foods like beans and lentils are good for your heart. Previous studies on fiber and plant foods showed similar benefits. This meta-analysis is valuable because it specifically focuses on non-soy legumes and combines evidence from many recent studies, giving us a clearer picture than any single study could provide.

The studies analyzed had different lengths (some lasted weeks, others months), different amounts of legumes, and different types of people. This variation makes it harder to say exactly how much legume you need to eat or how long you need to eat them. Some studies were small, which means their results are less reliable. The researchers couldn’t find enough information about some groups (like different ethnicities or age groups) to draw firm conclusions about whether legumes work differently for different people. Finally, people in studies might eat legumes differently than people in real life, so real-world results might differ.

The Bottom Line

If you want to improve your cholesterol, consider adding more beans, lentils, chickpeas, and peas to your meals. Aim to include them several times a week. This is a low-risk change with good evidence behind it. The confidence level is moderate to high for lowering total and LDL cholesterol, and moderate for triglycerides in shorter timeframes. Talk to your doctor before making major diet changes, especially if you take cholesterol medication.

Anyone concerned about heart health, high cholesterol, or wanting to prevent heart disease should consider eating more legumes. This is especially helpful if you’re not overweight and want to see quicker results. People with digestive issues might need to introduce legumes slowly. If you’re allergic to legumes or have certain medical conditions, check with your doctor first.

You might see small improvements in cholesterol within 4-8 weeks of regularly eating legumes, though some studies took longer to show results. For the best long-term benefits, make legumes a regular part of your diet rather than a one-time change. Think of this as a slow, steady improvement rather than a quick fix.

Want to Apply This Research?

  • Track legume servings weekly (aim for 3-5 servings) and log your cholesterol numbers if you get them checked regularly. Note the type of legume (beans, lentils, chickpeas, peas) and portion size to see which works best for you
  • Set a goal to add legumes to one meal per day—try adding beans to salads, making lentil soup, or using chickpeas in curries. Start with small amounts if you’re new to eating legumes to let your digestive system adjust
  • Check your cholesterol levels every 3-6 months if possible, and track how you feel (energy, digestion, satisfaction). Keep a food diary noting legume intake and any changes in how you feel. Over time, you’ll see patterns in what works best for your body

This research suggests that non-soy legumes may help lower cholesterol, but it is not a substitute for medical advice. If you have high cholesterol, heart disease, or take cholesterol-lowering medications, talk to your doctor or registered dietitian before making significant diet changes. Individual results vary, and legumes work best as part of an overall healthy lifestyle that includes exercise and stress management. If you have digestive issues or legume allergies, consult your healthcare provider before increasing legume intake.