Eating These Cupboard Staples Daily May Lower Cholesterol And Decrease Inflammation

Food in a kitchen cupboardHigh cholesterol affects 72% of UK adults aged 45-64, according to the NHS. And, the UK Health Security Agency notes, most people with the condition aren’t even aware they have it. The risk of high cholesterol can be increased by eating too many fatty foods, not exercising enough, or smoking, alongside genetic predispositions and/or ageing.But luckily, there are some lifestyle changes (like getting enough fibre and staying active) that can improve your heart health too. And according to new research presented at this year’s American Society For Nutrition’s annual meeting, NUTRITION 2025, some wallet-friendly foods might help to lower your risk of developing high cholesterol, too. Black beans and chickpeas were linked to improved heart health among people with pre-diabetesThe researchers behind the study, which has not yet been published, gave people with pre-diabetes either 160g cooked chickpeas (a cup) or 170g cooked black beans (also a cup). A third got rice as a control.After measuring the health of the participants, including their glucose levels, inflammation markers, and cholesterol levels, over 12 weeks, they found that those who ate a serving of chickpeas daily had lower cholesterol.Meanwhile, those who had been given a serving of black beans daily saw fewer markers of inflammation when the study ended. Morganne Smith, who was involved in the research, said: “Individuals with pre-diabetes often exhibit impaired lipid metabolism and chronic low-grade inflammation, both of which can contribute to the development of conditions like heart disease and type 2 diabetes. “Our study found that bean consumption helped significantly lower cholesterol and reduce inflammation in people with pre-diabetes, although glucose levels were not changed.” Though this study focused on those with pre-diabetes, Dr Smith added, “they are a great option for everyone”.How can I incorporate more beans and legumes into my diet?“Swapping beans – whether canned, dried or frozen – in place of less healthy options is a great place to start when trying to eat more beans,” the researchers shared, though they warned you should keep an eye on the salt and sugar content.To increase your bean consumption, Dr Smith added, “you can blend them to add some thickness to a soup base, add them as a salad topping, or pair them with other grains like rice or quinoa”.UCLA Health, which describes high-protein, high-fibre, potassium-rich beans as “nature’s perfect food”, suggests they have benefits for gut health, blood pressure, and blood sugar too.Perhaps it’s not just an apple a day that keeps the doctor away...Related...Gut Health Discovery Could Help Future Parkinson's DiagnosesI Make This Fibre-Rich, Never-Soggy Salad Every SummerThis £2 'Marry Me' Butter Bean Recipe Takes 15 Minutes And Contains Almost A Third Of Your Daily Fibre

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