A Daily Cup of Beans Boosts Heart Health

The humble bean has a powerful effect on cholesterol levels and in decreasing an inflammation marker associated with heart disease and diabetes.

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A simple cup of beans—costing less than a dollar—might hold the key to restoring healthy cholesterol levels, according to recent research.

In a 12-week study, individuals with prediabetes who incorporated chickpeas into their daily diet experienced a remarkable nearly 15-point reduction in cholesterol. Meanwhile, those who enjoyed black beans saw a 27 percent decrease in a crucial inflammation marker associated with heart disease and diabetes.

Significant Health Improvements

The study, recently presented at Nutrition 2025, the annual meeting of the American Society for Nutrition, tracked 72 adults with prediabetes randomly assigned to eat one cup daily of either black beans, chickpeas, or white rice as a control. Lead researcher Morganne Smith, a doctoral candidate at Illinois Institute of Technology, measured cholesterol, inflammation markers, and blood sugar at the study’s start, midpoint, and conclusion.