A simple and affordable breakfast staple costing just 28p could play a key role in lowering cholesterol levels. This food is rich in soluble fibre, which not only reduces cholesterol but also helps you feel fuller for longer, making it a useful ally in weight management.
In the UK, over half of adults grapple with high cholesterol—a condition characterized by an excess of fatty substances in the blood. While cholesterol is essential for bodily functions, excessive levels can narrow and harden the arteries, increasing the risk of heart attacks and strokes.
To combat high cholesterol, doctors often prescribe statins and recommend lifestyle changes including adopting a balanced diet and reducing saturated fats. Incorporating more beans into your meals, such as baked beans, is a proven way to support cholesterol reduction.
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Harvard Health experts highlight that beans are rich in soluble fibre, which binds to cholesterol and its precursors in the digestive tract, preventing them from entering the bloodstream. Navy beans (also called haricot beans), commonly found in baked beans, are particularly effective.
Beans digest slowly, prolonging feelings of fullness, which can aid weight loss efforts. With a variety of options available—from navy and kidney beans to lentils and chickpeas—beans are a versatile and heart-healthy addition to any diet.
Supporting this, the British Heart Foundation’s senior dietitian Victoria Taylor recommends swapping red and processed meats for plant-based proteins like beans, peas, and lentils to reduce saturated fat intake. She suggests using either cooked dried beans or convenient tinned varieties, including baked beans made from haricot beans. For maximum benefits, she advises choosing baked beans with reduced sugar and salt.
A 2021 study published in the Journal of Nutrition found that consuming one cup (180 grams) of mixed beans daily—including haricot, black, pinto, and kidney beans—significantly lowered low-density lipoprotein (LDL) or “bad” cholesterol in adults with elevated levels. The study compared participants eating beans to those consuming white rice, confirming beans' cardiovascular benefits.
At present, you can purchase a tin of baked beans from Tesco for just 28p, making it an accessible option for many. If you have concerns about your cholesterol, it is important to consult your GP for personalized advice.