Dietitians recommend black beans as a top carb for supporting healthy cholesterol.They\u2019re rich in fiber, plant-based protein, resistant starches and phytochemicals, which help to lower total cholesterol.Black beans are affordable, versatile and convenient, making them easy to add to a variety of dishes.<\/p>\n
Think all carbs are bad? Think again. Despite their undeserved reputation as being \u201cunhealthy,\u201d the right carbs are highly nutritious and can even support heart health<\/a>. \u201cCarbs provide energy and key nutrients like fiber, vitamins and minerals,\u201d <\/a>says Lauren Manaker, M.S., RDN, LD, CLEC<\/a>.\u00a0\n<\/p>\n When choosing carbs, complex options rich in fiber\u2014like whole grains, legumes, fruits and vegetables\u2014are your best bet. They aid digestion, provide steady energy and help support heart health, including lowering cholesterol<\/a>.\n<\/p>\n While it\u2019s important to eat a variety of carbs, one stands out for its heart-supporting benefits: black beans. Keep reading to find out why dietitians rank them at the top carb for better cholesterol.\n<\/p>\n Why Black Beans Help Reduce Your Cholesterol Levels \u201cBlack beans are a cholesterol superstar because they\u2019re packed with soluble fiber, which binds cholesterol in the gut and helps remove it from the body,\u201d says Brannon Blount, M.S., RDN, LDN<\/a>. \u00a0Research consistently shows that a diet high in fiber\u2014especially soluble fiber\u2014can reduce total and LDL (\u201cbad\u201d) cholesterol, making it a key tool for managing cholesterol levels.\n<\/p>\n One cup of cooked black beans provides an impressive 15 grams of fiber, or around 54% of the recommended daily value. Since most people don\u2019t get enough fiber, adding black beans to your meals is an easy and convenient way to help meet your needs.\n<\/p>\n They\u2019re Free of Saturated Fat\u00a0\u00a0 <\/p>\n Black beans are very low in total fat and contain zero saturated fat, making them an excellent choice for a heart-healthy diet<\/a>. Research shows that dietary patterns lower in saturated fat are linked to a reduced risk of high cholesterol and heart disease.\n<\/p>\n The American Heart Association recommends keeping saturated fat intake to no more than 6% of total calories\u2014especially for individuals with heart disease or high cholesterol. For someone eating a 2,000-calorie diet, that\u2019s about 13 grams per day.\n<\/p>\n By making black beans the main ingredient in your meals, you can reap the benefits of fiber, complex carbohydrates and protein\u2014all without adding extra saturated fat.\n<\/p>\n They\u2019re Rich in Plant-Based Protein <\/p>\n In addition to being high in fiber, black beans are also a great source of protein<\/a>, providing 15 grams per cup. Research shows that swapping animal proteins for plant proteins can support healthy cholesterol levels by lowering total and LDL cholesterol.\n<\/p>\n Prefer to keep meat in your diet? You don\u2019t have to give it up entirely. Even partially replacing meat with plant-based proteins can support healthy cholesterol levels. Dishes like tacos, stir-fries, casseroles and chili are perfect ways to enjoy some meat while still getting the benefits of plant-based protein.\n<\/p>\n They Contain Resistant Starch <\/p>\n Black beans also contain resistant starch, a type of prebiotic linked to lower cholesterol. \u201cMany quality carbs act as prebiotics, feeding the good bacteria in your gut. A healthy gut microbiome is linked to lower cholesterol and better heart health,\u201d says Manaker.\u00a0\n<\/p>\n Resistant starches feed beneficial bacteria, producing byproducts like short-chain fatty acids that can reduce cholesterol production in the liver and help lower total cholesterol. They also help control post-meal blood sugar and increase feelings of fullness, which can prevent overeating and further support healthy cholesterol levels.\n<\/p>\n They\u2019re a Source of Phytochemicals <\/p>\n Black beans are packed with phytochemicals\u2014plant compounds that protect cells, reduce inflammation<\/a> and support heart health. They\u2019re rich in polyphenols<\/a>, flavonoids, anthocyanins and tannins, all linked to better heart health. Their deep color comes from anthocyanins, making black beans one of the highest sources of these compounds among beans and lentils.\n<\/p>\n These antioxidants help fight inflammation by reducing oxidative stress, both of which are key contributors to heart disease, says Manaker. While the effect is indirect, supporting these markers can also maintain healthy cholesterol levels<\/a>.\n<\/p>\n How to Add Black Beans to Your Diet <\/p>\n In addition to being rich in nutrients that support healthy cholesterol levels, black beans are convenient, economical and versatile. Whether you buy them dried or canned, they\u2019re easy to incorporate into any eating plan.\n<\/p>\n For convenience, canned black beans are ideal since they\u2019re ready-to-use. Simply open a can, rinse the beans under cool water to reduce sodium and toss them into any dish. If you prefer dried beans<\/a>, cook a large batch ahead of time. This allows you to control sodium and season them with your favorite herbs and spices.\n<\/p>\n Black beans can be added to a variety of dishes, including salads, soups, tacos, casseroles or even scrambled eggs<\/a>. \u201cThey\u2019re versatile, budget-friendly and an easy swap for higher-fat ingredients to make meals heart-smart,\u201d adds Brannon.\n<\/p>\n Manaker also recommends using black beans in creative ways, including desserts and dips. For example, they can serve as a base for brownies<\/a> or muffins, adding moisture and fiber without a strong bean flavor. For a snack, try black bean hummus<\/a> for a creamy, fiber-packed boost.\u00a0\n<\/p>\n Other Foods that Help Lower Cholesterol <\/p>\n Fiber is a key nutrient for lowering cholesterol. Eating a variety of fiber-rich foods\u2014such as beans and lentils, whole grains, nuts, seeds, fruits and vegetables\u2014is important for supporting heart health<\/a>.\n<\/p>\n
\n They\u2019re High in Fiber <\/p>\n