Are Rice and Beans Good for Cholesterol? The Definitive Guide to a Heart-Healthy Meal

December 5, 2025 •

4 min read

According to the American Heart Association, substituting plant-based proteins like beans for red meat can lower blood cholesterol, a key risk factor for heart disease. For those asking, "Are rice and beans good for cholesterol?" the answer depends largely on the type of rice used and the overall preparation.

Quick Summary

This guide breaks down how the fiber and nutrients in a rice and beans dish, particularly with whole grains and legumes, can positively influence cholesterol levels and support cardiovascular health.

Key Points

Soluble Fiber is Key: The soluble fiber in beans binds to cholesterol in the digestive tract and helps eliminate it from the body, actively lowering bad LDL cholesterol.
Choose Whole Grains: Opt for brown rice instead of white rice to maximize dietary fiber and nutrient intake, which is more beneficial for cholesterol management.
Rinse Canned Beans: Canned beans can contain high levels of sodium. Rinsing them before use helps lower the salt content, supporting healthy blood pressure.
Replace Saturated Fats: Using beans and whole grains as a protein source in place of red meat can significantly lower your intake of saturated fat and cholesterol.
Focus on Healthy Preparation: Cooking with heart-healthy oils like olive oil and flavoring with herbs instead of salt further enhances the cholesterol-lowering properties of the meal.

The Cholesterol-Lowering Power of Beans

Beans, which are legumes, are exceptionally high in dietary fiber, particularly soluble fiber. This type of fiber dissolves in water and forms a gel-like substance in your digestive tract. This gel binds to cholesterol and helps remove it from your body before it can be absorbed into the bloodstream. A study published in the Journal of Nutrition found that consuming one cup of canned beans daily significantly decreased total and LDL (bad) cholesterol in adults with elevated cholesterol levels.

Types of Beans That Combat Cholesterol

All varieties of beans offer a fiber boost, but certain types are notably rich in the nutrients that help manage cholesterol. HEART UK highlights that eating at least four servings a week of beans, peas, or lentils can lower cholesterol and improve long-term heart health. Popular choices include:

Black beans: A staple in many cuisines, black beans are packed with fiber, protein, and antioxidants.
Kidney beans: These are high in soluble fiber and may help reduce blood pressure as well.
Pinto beans: Studies on hamsters suggest that compounds in pinto beans help lower cholesterol by decreasing intestinal absorption and liver production.
Chickpeas: Also known as garbanzo beans, chickpeas are linked to reduced blood cholesterol and enhanced gut health.

The Role of Rice: Whole Grains vs. Refined Grains

When assessing whether rice and beans are good for cholesterol, the type of rice is a critical factor. The distinction between brown rice and white rice is significant for heart health. White rice is a refined grain, stripped of its fiber-rich bran and germ, while brown rice is a whole grain that retains these beneficial components.

The Fiber Factor

As detailed earlier, fiber is essential for flushing cholesterol out of the body. Brown rice is a much better source of dietary fiber than white rice. The American Heart Association notes that one cup of cooked long-grain brown rice provides over 3 grams of fiber, compared to less than 1 gram in the same serving of cooked white rice. Choosing brown rice ensures you maximize the cholesterol-lowering potential of your meal.

Comparison: Brown Rice vs. White Rice for Cholesterol


Feature	Brown Rice	White Rice
Processing	Whole grain, bran and germ intact.	Refined grain, bran and germ removed.
Dietary Fiber	Higher amount (e.g., >3g per cooked cup).	Lower amount (e.g., <1g per cooked cup).
Nutrients	Higher in manganese, magnesium, and phosphorus.	Fewer nutrients overall due to refining.
Cholesterol Impact	Positive impact due to higher fiber content.	Can have a negative effect if consumed in excess.
Glycemic Index	Lower GI, helps prevent blood sugar spikes.	Higher GI, can spike blood sugar levels.

Healthy Preparation for Maximum Benefit

Even with the right ingredients, preparation methods can make or break the healthiness of your rice and beans dish. For a heart-healthy meal, consider these tips:

Rinse Canned Beans: Canned beans can be high in sodium, which contributes to high blood pressure. Rinsing them under running water can significantly reduce the sodium content.
Use Healthy Fats: When cooking, opt for heart-healthy oils like olive oil instead of butter or lard.
Spice it Up: Flavor your dish with herbs and spices instead of relying on excessive salt. Garlic, onions, cilantro, and cumin are excellent choices.
Mind Your Portions: Portion sizes have grown over time. Be mindful of serving sizes to maintain a healthy weight, which is important for managing cholesterol.
Add Non-Starchy Vegetables: Load your plate with vegetables like spinach, broccoli, or peppers to increase fiber and nutrient intake without adding unnecessary calories.

Combining for Complete Protein and Heart Health

One of the classic benefits of pairing rice and beans is creating a complete protein source, containing all nine essential amino acids. For heart health, replacing animal proteins high in saturated fat with this plant-based protein combination offers clear advantages. This substitution helps lower blood cholesterol and reduces the overall risk of heart disease.

The American Heart Association recommends beans as part of a healthy eating pattern, noting that they are high in fiber and minerals without the saturated fat and cholesterol found in many animal proteins. By focusing on whole grains, legumes, and healthy cooking practices, a meal of rice and beans can be an excellent choice for managing cholesterol and supporting overall cardiovascular wellness.

Conclusion: A Powerful, Budget-Friendly Option

In conclusion, a meal of rice and beans is indeed good for cholesterol, provided it's prepared thoughtfully. The key lies in prioritizing whole-grain brown rice and harnessing the cholesterol-binding power of soluble fiber found abundantly in beans. This nutritious, affordable meal can be a cornerstone of a heart-healthy diet when prepared with healthy fats, minimal sodium, and mindful portion sizes. By making these smart choices, you can turn a simple dish into a powerful tool for improving your cardiovascular health. For more healthy eating tips, visit the American Heart Association website for dietary recommendations on lowering cholesterol [https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes].

Frequently Asked Questions

White rice and beans can be part of a healthy diet, but brown rice is a much better option for managing cholesterol. White rice is a refined grain with less fiber, while whole-grain brown rice offers significantly more soluble fiber to help lower cholesterol levels.

Eating beans regularly can lead to a significant reduction in LDL ('bad') cholesterol. Research published in the Journal of Nutrition found that consuming one cup of canned beans daily decreased total and LDL cholesterol in adults with elevated levels.

For optimal heart health, use brown rice and opt for cooking methods that don't add saturated fat. Use a healthy oil like olive oil and flavor with herbs, spices, and fresh vegetables rather than relying on salt.

Yes, all legumes, including beans, lentils, and peas, are rich in soluble fiber that helps lower cholesterol. Common varieties like black beans, kidney beans, and pinto beans are all excellent choices.

The soluble fiber in beans forms a gel in your gut that traps cholesterol and bile acids, preventing them from being reabsorbed into the body. This process encourages the excretion of cholesterol, thus lowering blood levels.

You can use canned beans, but it's important to rinse them thoroughly to wash away excess sodium, which can negatively impact blood pressure. Dried beans are also a great option as they allow you to control the sodium content completely.

Pairing rice and beans with other high-fiber foods can further enhance its effects. Consider adding avocado, nuts, seeds, and plenty of non-starchy vegetables like broccoli and spinach to your meals.