Best Plant-Based Foods for a Heart-Healthy Cholesterol Diet

Lisette Marie

63. Black Beans (Soaked & Slow-Cooked): Phytate and Fiber Efficacy

Woman holding a black colander with fresh black beans, emphasizing cooking and food preparation. Photo Credit: Pexels @Karola G

Black beans deserve special mention for their unique combination of resistant starch and phytates. When properly soaked and slow-cooked, the phytates (though often considered anti-nutrients) help bind with cholesterol in the digestive tract, increasing its excretion. The high soluble fiber and resistant starch content then feeds beneficial gut bacteria, leading to the production of short-chain fatty acids (SCFAs). These SCFAs are absorbed and travel to the liver, where they actively inhibit cholesterol synthesis. This dual action—binding and production control—makes black beans an exceptionally powerful, affordable, and foundational food for significantly lowering LDL cholesterol.

A Delicious Path to Heart Health

Farmer woman in a wheat field touches the ears of barley. Rich harvest concept. Photo Credit: Envato @maxbelchenko

This journey is not only about reducing cholesterol but also about enjoying a diverse and flavorful diet that nourishes both body and soul. As you explore these plant-based options, remember that small, consistent changes can lead to significant improvements in heart health, paving the way for a vibrant and fulfilling life.

BACK

(32 of 33)

<div class="ads ads-1 collapse-container group-display-adsense unit-2024-desktop-rail-336x600-long zone-slideshow-desktop-rail-bottom">
<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-6736552601239305"
     crossorigin="anonymous"></script>

<ins class="adsbygoogle"
     style="display:inline-block;width:300px;height:600px"
     data-ad-client="ca-pub-6736552601239305"
     data-ad-slot="7087745678"></ins>
<script>
     (adsbygoogle = window.adsbygoogle || []).push({});
</script>
<script>
  addBlurHandler('sdr-bottom', function (el, zone) {
    if (cf_utm_source === 'bing') {
        uetqApi('outbound_click', {
            'event_category': 'PPC',
            'event_label': 'Adsense',
            'event_value': '1'
        });
        console.log('Fired bing.');
    }
	
	if (cf_utm_source === 'google') {
		gtag('event', 'conversion', {
			'send_to': 'AW-17008664059/yUYKCMCtl7kaEPu7rq4_',
			'value': 0.0,
			'currency': 'USD'
		});
    	console.log('Fired Google Conversion.');
	}
	
    console.log('Fired pixel.');
});
</script>
</div>

OpenAI Playground 2025-05-13 at 10.55.45.png

<div class="ads ads-1 collapse-container group-display-adsense unit-2024-desktop-rail-336x280-sticky zone-slideshow-desktop-rail-sticky">
<script async src="https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.js?client=ca-pub-6736552601239305"
     crossorigin="anonymous"></script>

<ins class="adsbygoogle"
     style="display:inline-block;width:300px;height:280px"
     data-ad-client="ca-pub-6736552601239305"
     data-ad-slot="9869999824"></ins>
<script>
     (adsbygoogle = window.adsbygoogle || []).push({});
</script>
<script>
  addBlurHandler('sdr-sticky', function (el, zone) {
    if (cf_utm_source === 'bing') {
        uetqApi('outbound_click', {
            'event_category': 'PPC',
            'event_label': 'Adsense',
            'event_value': '1'
        });
        console.log('Fired bing.');
    }
	
	if (cf_utm_source === 'google') {
	  gtag('event', 'conversion', {
		'send_to': 'AW-17008664059/yUYKCMCtl7kaEPu7rq4_',
		'value': 0.0,
		'currency': 'USD'
	  });
	  console.log('Fired Google Conversion.');
  	}

console.log('Fired pixel.');
});
</script>
</div>

63. Black Beans (Soaked & Slow-Cooked): Phytate and Fiber Efficacy

A Delicious Path to Heart Health

MORE FROM HealthPrep