Which lentils are best for high cholesterol?

November 9, 2025 •

4 min read

According to the American Heart Association, increasing your fiber intake can effectively reduce levels of "bad" LDL cholesterol. Incorporating lentils, which are rich in soluble fiber, is a powerful and accessible dietary strategy. This guide explores which lentils are best for high cholesterol management and heart health.

Quick Summary

Lentils are a fiber-rich pulse that can significantly reduce LDL cholesterol levels, with red and green varieties offering a high concentration of soluble fiber. They work by binding to cholesterol and preventing its absorption, supporting cardiovascular health. Lentils are also a lean source of protein and essential minerals that benefit the heart.

Key Points

Soluble Fiber Action: Lentils are rich in soluble fiber, which binds to cholesterol and bile acids in the gut, preventing their absorption and lowering LDL (bad) cholesterol levels.
Red Lentil Superstars: Red lentils are particularly notable for their high soluble fiber content and quick cooking time, making them a top choice for a cholesterol-lowering diet.
Green Lentils for Studies: Research has shown that daily consumption of green lentils can reduce fasting LDL and total cholesterol levels over time.
Nutrient-Dense Benefits: Beyond fiber, lentils provide heart-healthy nutrients like folate, magnesium, and potassium, which help regulate blood pressure and support circulation.
Versatile and Filling: All lentil varieties are an excellent, low-fat source of plant-based protein that promotes satiety, helping manage weight—another key factor in controlling cholesterol.

How lentils help reduce high cholesterol

Lentils are packed with nutrients that are beneficial for heart health, with their high fiber content being the most significant factor in lowering cholesterol. They contain both soluble and insoluble fiber, but it is the soluble fiber that is particularly effective in combating high cholesterol levels.

The role of soluble fiber

Soluble fiber dissolves in water to form a gel-like substance in the digestive system. As it moves through the intestines, this gel binds to cholesterol and bile acids, preventing them from being absorbed into the bloodstream. Instead, they are excreted from the body as waste, forcing the liver to pull more cholesterol from the blood to produce new bile acids. This process directly helps to lower total cholesterol and, specifically, the harmful LDL (“bad”) cholesterol.

Beyond fiber: Other heart-healthy nutrients

In addition to fiber, lentils offer other components that support heart health:

Low Fat and Sodium: Lentils are naturally low in fat and sodium, a stark contrast to many animal protein sources that contribute significantly to a high-cholesterol diet.
Plant-Based Protein: As an excellent source of protein, lentils can replace less-healthy animal proteins in a meal, further reducing the intake of saturated fats.
Magnesium and Folate: These minerals help improve circulation and support blood vessel function. Folate also lowers levels of homocysteine, a serious risk factor for heart disease.
Saponins: Bioactive compounds found in lentils, saponins, also play a role in regulating lipid metabolism and preventing cholesterol absorption.

Which types of lentils are best for high cholesterol?

While all varieties of lentils are heart-healthy, some offer a higher concentration of soluble fiber. Here is a breakdown of popular lentil types and their benefits:

Red Lentils: These are often recommended as a "fiber superstar" for lowering cholesterol. They cook quickly and break down easily, making them perfect for soups, dals, and purees. A half-cup serving of cooked red lentils offers a significant amount of soluble fiber.
Green Lentils: A 12-week study involving daily green lentil consumption showed a reduction in fasting LDL and total cholesterol levels. Green lentils hold their shape well after cooking and are ideal for salads and side dishes.
Brown Lentils: These are the most common and versatile variety. Like other types, they contain both soluble and insoluble fiber, making them a reliable choice for any cholesterol-lowering diet.
Black Lentils (Beluga): Small and dark, these lentils are rich in antioxidants called polyphenols, which have anti-inflammatory and cardio-protective effects. They also provide a solid dose of fiber to help manage cholesterol.

Lentil varieties comparison table


Lentil Type	Key Features	Best For Cholesterol?	Ideal Uses
Red Lentils	Split, fast-cooking, soft texture.	Excellent, high in soluble fiber.	Soups, dals, purees, stews.
Green Lentils	Hold shape well, peppery flavor.	Excellent, supports overall heart health.	Salads, side dishes, pilafs.
Brown Lentils	Earthy flavor, versatile, common.	Very good, solid fiber content.	Hearty soups, casseroles, meat substitutes.
Black Lentils	Rich, earthy flavor, high in antioxidants.	Very good, high fiber and antioxidant content.	Salads, side dishes, dressings.

Practical tips for adding lentils to your diet

Incorporating more lentils into your diet is simple and affordable. Here are a few ideas to get started:

Soups and Stews: Lentil soup is a classic comfort food. Adding a scoop of red or brown lentils to any soup or stew will increase its fiber and protein content.
Salads: Cooked and cooled green or black lentils can be tossed into salads to add a nutritious, hearty element.
Meat Substitute: Use cooked lentils as a base for veggie burgers, meatloaf, or bolognese sauce to reduce saturated fat intake.
Dals and Curries: Red and yellow lentils are a staple in many Indian dishes (dals), offering a delicious and simple way to enjoy them.
Snacks: Make a spread like hummus using lentils instead of chickpeas for a variation on a classic dip.

For most people, a diet including 3/4 cup of cooked legumes like lentils per day can lead to a significant reduction in LDL cholesterol. This is a simple and effective strategy for managing cardiovascular health.

Conclusion

While a single "best" lentil for high cholesterol doesn't exist, focusing on varieties rich in soluble fiber like red and green lentils can provide a significant benefit. All lentils, as part of a balanced diet, offer a powerful combination of soluble fiber, plant-based protein, and essential nutrients that actively work to lower harmful LDL cholesterol and improve overall heart health. Including any type of lentils in your meals on a regular basis is a highly effective, natural, and flavorful approach to supporting your cardiovascular system.

For more information on dietary fiber and its role in lowering cholesterol, the American Heart Association provides excellent resources.

Frequently Asked Questions

Including a single daily serving of pulses, such as 3/4 cup of cooked lentils, can significantly reduce LDL cholesterol levels over time. Regular, consistent consumption is key to seeing a benefit.

Yes, both canned and dried lentils provide beneficial soluble fiber. Just be sure to rinse canned lentils thoroughly to remove excess sodium, which can negatively impact heart health.

Yes, replacing high-fat animal proteins with lentils is an effective strategy. It helps reduce your intake of saturated fat and increases your fiber consumption, both of which positively impact cholesterol levels.

Soluble fiber forms a gel and binds to cholesterol, while insoluble fiber adds bulk to stools and aids in regular digestion. Lentils contain both types, with soluble fiber being the primary cholesterol-fighter.

Yes, all varieties of lentils contain both soluble and insoluble fiber. However, the exact ratio and total amount can vary slightly, with red lentils often having a notably high amount of soluble fiber.

For those not used to a high-fiber diet, rapidly increasing lentil intake might cause mild gas or bloating. It is best to increase consumption gradually to allow your digestive system to adjust.

Both lentils and oatmeal are excellent sources of soluble fiber for lowering cholesterol. Some split red lentils contain more soluble fiber per half-cup serving than a bowl of oatmeal, making them a very potent option.