Which Dal is Good for Cholesterol? Your Ultimate Guide

December 24, 2025 •

4 min read

According to a study published in the Canadian Medical Association Journal, eating one serving of pulses per day can reduce 'bad' LDL cholesterol by 5%, significantly lowering cardiovascular disease risk. So, which dal is good for cholesterol and how can you incorporate it into your diet for maximum benefit?

Quick Summary

This article explores different types of dal beneficial for lowering bad cholesterol levels. It details the fiber, protein, and nutrient content of moong, masoor, and chana dal, and explains how they contribute to better heart health.

Key Points

Moong Dal is a top choice: Green moong dal is particularly effective for lowering LDL due to its high soluble fiber and polyphenol content.
Fiber is the key ingredient: The soluble fiber in dals binds to cholesterol in your digestive system, preventing its absorption.
Dals are heart-friendly protein sources: They are a healthier alternative to animal proteins, being low in fat and cholesterol-free.
Masoor and Chana dal are also beneficial: Masoor dal is a fiber superstar that cooks quickly, while chana dal's low glycemic index aids in satiety and blood sugar control.
Healthy cooking matters: Use minimal oil and limit salt to maximize the health benefits of dal for cholesterol management.
Incorporate a variety of dals: Using different types of dal in your diet provides a wider range of nutrients for overall wellness.

Understanding the Connection Between Dal and Cholesterol

Dal, or lentils, are a dietary staple in many parts of the world, particularly in South Asia. These legumes are nutritional powerhouses, packed with plant-based protein, vitamins, minerals, and most importantly for cholesterol, dietary fiber. A high-fiber diet is crucial for maintaining healthy cholesterol levels, as soluble fiber binds to cholesterol in the digestive system and helps remove it from the body before it can be absorbed into the bloodstream. This action specifically targets LDL, or 'bad' cholesterol, which is a major risk factor for heart disease.

Beyond fiber, dals are also naturally low in fat and contain no cholesterol. They are a healthier alternative to animal proteins, which are often high in saturated fats that can raise cholesterol levels. The inclusion of dals in your diet can thus lead to an overall healthier and more balanced meal pattern that supports cardiovascular wellness.

The Best Dals for Lowering Cholesterol

While all dals offer health benefits, some are particularly effective for cholesterol management due to their specific nutritional profile. Focusing on those with higher soluble fiber content is key.

Moong Dal (Green Gram)

Soluble Fiber: Green moong dal is highly regarded for its high soluble fiber content, which actively helps lower LDL cholesterol.
Polyphenols: It contains beneficial polyphenols that further contribute to improving lipid profiles.
Easy to Digest: Known for being one of the most easily digestible lentils, moong dal is a gentle option for those with sensitive digestive systems, making it a great daily choice.

Masoor Dal (Red Lentils)

Fiber-Rich: Split red lentils are another fiber superstar, providing a significant amount of soluble fiber that assists in cholesterol removal.
Heart Health Support: Regular consumption can help regulate blood pressure and promote cardiovascular health.
Versatile: Masoor dal cooks quickly, making it a convenient and nutritious addition to a variety of dishes.

Chana Dal (Split Bengal Gram)

Low Glycemic Index: Chana dal has a low glycemic index, which helps stabilize blood sugar and is beneficial for overall heart health.
Zinc and Fiber: Packed with zinc and fiber, it helps promote satiety and can aid in weight management, another factor in managing cholesterol.
Slow to Digest: Its slower digestion rate keeps you feeling full longer, reducing the temptation to snack on unhealthy foods.

Comparative Table: Dals and Cholesterol Health


Feature	Moong Dal	Masoor Dal	Chana Dal
Best For	Lowering LDL Cholesterol	Quick Cooking & High Fiber	Satiety & Blood Sugar Control
Key Benefit	High soluble fiber, polyphenols	Excellent source of soluble fiber	Low glycemic index, high fiber
Digestion	Very easy to digest	Easy to digest	Slower to digest, sustained energy
Cooking Time	Quick	Quick	Longer

Incorporating Dal into Your Heart-Healthy Diet

Adding these cholesterol-friendly dals to your meals is simple and can be delicious. Here are a few ideas:

Dal Khichdi: A comforting and nutritious dish, combining moong dal with rice. It's light, easy to digest, and perfect for a healthy meal.
Sprouted Moong Salad: Soaking and sprouting moong dal enhances its nutrient profile. Toss it with chopped vegetables, lemon juice, and spices for a refreshing salad.
Masoor Dal Soup: A simple and wholesome soup made with red lentils, spices, and vegetables is a great lunch option.
Chana Dal Curry: A flavorful and hearty curry, it can be paired with whole wheat roti for a balanced and satisfying meal.
Mixed Dal: Combine moong, masoor, and chana dal for a mixed lentil soup that offers a spectrum of flavors and nutritional benefits.

For more general advice on lowering cholesterol through diet, you can refer to authoritative sources like the Harvard Health Publishing website.

Healthy Cooking Practices

To maximize the cholesterol-lowering benefits of dal, how you cook it is just as important as which dal you choose.

Minimize Oil: Use minimal oil, or opt for healthy alternatives like olive oil or ghee in moderation for tempering. Excessive oil can counteract the benefits of the dal.
Avoid Excessive Spices: While flavorful, too much spice can irritate the stomach. Balance your seasoning and avoid overly processed spice mixes.
Add Vegetables: Incorporate plenty of vegetables like spinach, tomatoes, and onions to increase the overall fiber and nutrient content of your dal.
Limit Salt: High sodium can negatively impact heart health. Cook with less salt and use other spices to enhance flavor.

Conclusion

Incorporating dal into your diet is an excellent way to manage cholesterol levels and improve overall heart health. While moong dal is particularly noted for its high soluble fiber and easy digestibility, other dals like masoor and chana also offer significant benefits. The key is to include a variety of these legumes in a balanced, healthy diet and to prepare them in a heart-friendly way by minimizing oil and salt. By making these small, consistent changes, you can take a major step towards a healthier heart.

Frequently Asked Questions

While all dals are generally healthy and contain fiber, some, like moong and masoor, have higher levels of soluble fiber which is particularly effective at binding and removing 'bad' LDL cholesterol.

Studies suggest that consuming at least one serving of pulses daily can lead to a significant reduction in LDL cholesterol. Incorporating dal into your meals several times a week is a great goal.

Yes. If dal is cooked with excessive amounts of saturated fats, such as large quantities of ghee, or processed ingredients, the health benefits can be diminished. Opt for minimal, healthy fats for tempering.

Whole dals, which have their skin intact, generally contain more fiber than split and skinned dals. However, both forms are excellent sources of nutrients and beneficial for heart health.

Both canned and dried dals offer benefits, but dried dal allows for more control over sodium content. If using canned, choose a low-sodium variety and rinse thoroughly.

Moong dal typically refers to the split and husked yellow lentil, while green moong dal is the whole, un-husked green lentil. Both are beneficial for cholesterol, with green moong dal having slightly more fiber due to its skin.

Yes, dals are often recommended for diabetics. Dals like chana dal have a low glycemic index, which helps manage blood sugar levels while the fiber content works to lower cholesterol.