Beans

Beans, lentils, and peas are a fantastic source of protein that can help lower cholesterol and support your heart health if you eat them regularly. Just four servings a week can make a real difference.

Why beans?

Cholesterol-busting beans are packed with goodness, and the evidence is strong.

Eating at least four servings a week – a serving is around 120-140g when cooked – of beans, peas or lentils has been proven to lower cholesterol and improve long-term heart health, especially when they replace foods high in saturated fat, such as meat.

Beans are a nutritional powerhouse

A great source of protein.
Naturally low in saturated fat.
Rich in fibre, including the type that helps lower cholesterol!

Did you know, a small 120g serving provides 8g of fibre – that’s almost a third of the recommended intake for a day?

Packed with essential minerals like calcium, potassium, and iron.

Beans: beyond heart health and cholesterol

Research shows that including beans regularly as part of a healthy diet and lifestyle can help:

support better weight management
improve satiety (feeling full for longer)
promote better blood sugar control
reduce the risk of bowel cancer.

Which beans?

All beans, peas and lentils, count – fresh, canned, frozen, or dried. Even the UK favourite, baked beans!

Beans: chickpeas, black beans, kidney, borlotti, cannellini, black-eye, edamame, butter beans, and more.
Peas: frozen peas and yellow split peas.
Lentils: all types including red, green, brown, and puy.

How much?

At least four servings every week

One serving is about 120-140g, which is equivalent to half a large can (drained) or 3-4 tablespoons.

Soya: the super cholesterol-busting bean

Soya beans and soya-based foods like tofu, soya mince plus soya milk and yogurt alternatives may offer additional cholesterol-lowering benefits and have been extensively researched for their impact.

Soya has all the great nutrition of other beans but with an added boost – it’s rich in alpha-linolenic acid (ALA), a heart-healthy fat. By replacing meat or dairy with soya, you reduce saturated fat and increase heart-healthy unsaturated fat – a win for your cholesterol!

Tasty simple ways to enjoy more beans

Replace half or all the meat in recipes like chilli, stews, shepherd’s pie, or curries with beans or lentils.
Add cooked beans, lentils, or tofu to soups, salads, stir-fries or rice dishes.
Use soya drinks instead of milk in tea, coffee, cereals and cooking.
Try soya yogurts as a swap for dairy.
Snack on roasted soya beans or sprinkle them on your breakfast for extra crunch.
Give bean or soya sausages and burgers a go as a meat alternative – just check the label!

Choose options low in saturated fat (1.5g saturated fat or less per 100g) and salt (0.3g salt or less per 100g). Traffic light labelling makes this easy to spot: go for green.