Here’s what health experts say about adding fiber-rich lentils to your diet
- May help support heart health and blood pressure control and overall health
- Better blood pressure management and improved nutrition
- Fiber-rich lentils may reduce cholesterol and support healthy blood pressure
Adding lentils regularly to the diet may contribute to improved heart health and better blood pressure control, according to nutrition experts specializing in the DASH diet, an eating plan developed through research funded by the US National Institutes of Health to identify dietary patterns that help reduce hypertension.
In a report published by Parade magazine, nutrition specialist Abby Gilman said lentils are particularly beneficial for cardiovascular health due to their high fiber content. She explained that sufficient fiber intake is associated with lower levels of C-reactive protein (CRP), a marker used to measure inflammation in the body. Fiber-rich foods have also been linked to reduced LDL cholesterol levels and improved blood pressure management.
Nutrition specialist Melissa Kayola noted that scientific studies have found diets rich in plant-based proteins, including lentils, are associated with a lower risk of high blood pressure and heart disease compared with diets that rely heavily on animal-based proteins.
She clarified that lentils do not cause an immediate reduction in blood pressure after consumption, explaining that sodium is the main dietary component known to raise blood pressure quickly.
For this reason, Kayola advised consumers to choose low-sodium lentil products and check canned varieties for added salt. She also highlighted the American Heart Association’s recommendation of limiting daily sodium intake to no more than 1,500 milligrams.
Experts said replacing meat with lentils regularly can increase intake of important nutrients such as fiber, potassium, and magnesium, which support long-term blood pressure regulation. The benefits of lentils also extend beyond cardiovascular health, supporting several areas of overall wellness.
Among the potential health benefits of lentils are:
- Supporting digestive health: Lentils promote beneficial gut bacteria and may help reduce inflammation, which can support healthy weight management.
- Protecting brain health: Their fiber, antioxidants, protein, and folate content may help reduce inflammation in the brain and potentially lower the risk of cognitive decline.
- Helping regulate blood sugar: Lentils can contribute to steadier blood sugar levels, supporting consistent energy and mood balance.
- Increasing feelings of fullness: Their combination of protein and fiber helps promote satiety and may assist with appetite control.
Kayola concluded that lentils and other legumes provide an affordable and nutritious way to improve diet quality. She emphasized that avoiding excessive salt during preparation is key to maximizing their health benefits and making them a heart-friendly choice for overall well-being.
