Lentils are a type of legume and a source of plant-based protein. Eating legumes as part of a healthy eating plan that includes whole grains, protein, and fruits and vegetables is associated with a reduced risk of cardiovascular disease, coronary heart disease, and stroke. “Incorporating a variety of diverse fruits, vegetables, legumes, and whole grains can lead to a healthier gut microbiome, which supports heart health,” says Gordon.
Lentils are packed with fiber and protein, and they don’t contain the high amount of cholesterol typically found with red meat and animal proteins. Eating foods high in fiber can lower LDL cholesterol, a risk factor for heart disease. Lentils are also filled with vitamins and minerals like potassium, which can help prevent high blood pressure.
A cup of cooked lentils has nearly 16 g of fiber and 18 g of protein.
Focus on Your Overall Diet for Sustainable Heart Health
While all of these foods are filled with nutrients that can play a role in protecting against heart disease, improving your heart health is more than consuming just one type of food. It’s also about being consistent in healthy dietary patterns.
“No one specific food alone is going to be a magic cure to prevent heart disease,” Gordon says. “Rather, following an overall healthy eating pattern that you enjoy and will be able to maintain over the years will be most beneficial.”
Chojnacki adds, “A heart-healthy lifestyle doesn’t mean giving up your favorite foods — it’s about making gradual, enjoyable changes and finding a sustainable balance between nutrition and pleasure. Regular exercise, staying hydrated, and quitting smoking are also key to reducing cardiovascular risk.”
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