Role of peas in reducing cholesterol level

In a recent interview with Health Digest, registered dietitian Angel Luk highlights the role of peas in helping lower cholesterol levels. 

"Niacin reduces the production of LDL cholesterol while simultaneously increasing the production of healthy HDL cholesterol," Luk explained. "In this way, there's less potential for LDL-related plaque buildup in the arteries, and more circulating HDL to help recirculate LDL in the bloodstream to the liver for removal."

While niacin from foods like peas can support cholesterol management, higher doses may be needed for those with elevated cholesterol levels, and niacin therapy can be combined with statin medications for enhanced benefits.

Peas, as part of the pulse family, offer more than just niacin. They provide fibre and phytochemicals, which are linked to better cholesterol levels. A 2021 review of over 20 studies revealed that consuming around 150 grams of pulses daily could help reduce cholesterol, lower blood pressure, and improve body composition. Luk suggests sneaking peas into various meals to easily increase your intake of niacin and fibre, while ensuring not to overcook them to preserve their nutrients.

Incorporating peas into your diet is just one piece of the puzzle in managing cholesterol levels. Combining peas with other foods high in soluble fibre, plant sterols, and omega-3 fatty acids, as well as cutting back on saturated fats, can create a heart-healthy eating plan to reduce cholesterol and improve overall health.

By Naila Huseynova