The Legume That Lowers Cholesterol

There's a certain bean that may have cholesterol-lowering powers. Where can you get it? Try a creamy side of hummus.

Research shows that chickpeas, the luscious legume that's pureed for hummus dips, could go a long way toward improving your cholesterol profile.

Gaga for Garbanzos
In a small study, people who ate roughly 25 ounces of chickpeas (also called garbanzo beans) per week for 12 weeks showed an improvement in their total cholesterol levels compared with when they ate a chickpea-free diet for 4 weeks. And that's not all: Their insulin levels also improved, and they lost a small amount of weight -- without dieting or exercising. All good reasons to fall in love with this legume! Start adding chickpeas to your diet, and then track your weight loss with this tool.

Pass the Chickpeas, Please
Researchers think the fiber, protein, and polyunsaturated fatty acids in chickpeas should probably get the credit for the cholesterol improvements. Chickpeas are also a great source of vitamins, minerals, and phytoestrogens. Have chickpeas for dinner tonight with this Fragrant Chickpea Stew recipe. For other cholesterol busting strategies, try these tips:

• Get seedy. Here's why sesame seeds aren't just for the birds.
• Think soy. Try these food groups that work best with soy to lower cholesterol.
• Nibble chocolate. Find out which type has cholesterol-fighting antioxidants.

Get more news, tips, recipes, and expert blogs on cholesterol.

Chickpeas may influence fatty acid and fiber intake in an ad libitum diet, leading to small improvements in serum lipid profile and glycemic control. Pittaway, J. K. et al., Journal of the American Dietetic Association. 2008 Jun;108(6):1009-1013.