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It is possible to improve your cholesterol level through your diet. According to a study by scientists at Montana State University, one legume in particular does this. Find out which one.
Cholesterol plays an essential role in many biochemical processes. Excess LDL cholesterol is a risk factor for cardiovascular disease. Its level can therefore be regularly monitored in certain patients. Management of hypercholesterolemia involves lifestyle and dietary measures as well as drug treatment. Diet therefore plays a central role in lowering your level of “bad” cholesterol, and one food in particular, according to a study carried out by American scientists.
Rich in fiber and protein, lentils help improve cholesterol
In this work, the researchers recruited a cohort of 38 adults, overweight or obese, whose average age was 47 years. Their BMI was calculated by the researchers, it was 34.4 kg/m². These volunteers were split into two groups, one receiving cooked green lentils for lunch and the other not.
During the follow-up, the participants also answered a questionnaire concerning their satiety but also their gastrointestinal disorders. Finally, blood samples were taken, in order to evaluate blood markers, in the volunteers on an empty stomach and every hour for five hours after the meal.
A drop in cholesterol levels observed
Results: unsurprisingly, daily consumption of lentils allowed a greater fiber intake among the participants. But after twelve weeks, fasting total cholesterol and low-density lipoprotein (LDL) levels declined. Furthermore, the consumption of lentils also had effects on the postprandial response (resulting from the ingestion and digestion of a meal) of their bodies, with regard to blood sugar and inflammation. “Gastrointestinal complaints did not differ between groups and all symptoms were reported as ‘not present’ or ‘mild’ for the duration of the intervention” write the scientists.
Fibers that bind to bile acids to lower cholesterol
How do the authors explain their conclusions? The fibers present in lentils bind to bile acids, thus stimulating their production and preventing their return to the liver. Moreover, “the body replenishes hepatic cholesterol levels through the absorption of blood cholesterol, which decreases serum cholesterol levels (i.e. blood cholesterol, editor’s note)” note the scientists.
Finally, lentils helped reduce serum cholesterol thanks to saponins, bioactive compounds that regulate lipid metabolism. Researchers therefore recommend the consumption of lentils to reduce saturated fat intake, which would also have a positive influence on blood cholesterol levels.