Chickpeas, a cupboard staple priced at just 41p in major UK supermarkets, can help people lower their cholesterol by enabling healthier dietary swaps, according to nutrition expert Lucy Kershaw of Nature's Best.
Tesco currently lists its own-brand 400g chickpeas in water at 41p. Kershaw highlighted chickpeas as one of several affordable foods that can form part of a cholesterol-friendly diet, noting that some red and processed meats can be high in saturated fat.
How chickpeas support cholesterol management
Chickpeas do not directly lower cholesterol on their own, but they can help people make dietary swaps that support healthier cholesterol levels. Kershaw explained: "Some red and processed meats, including sausages, bacon and ham, can be high in saturated fat, which can contribute to higher cholesterol levels when eaten in excess."
"Replacing some of these foods with plant-based protein sources such as chickpeas, beans and lentils is a simple way to reduce your saturated fat intake. Canned chickpeas and legumes are inexpensive and convenient, while dried versions can be bought in bulk for just a few pounds."
The NHS says eating too much saturated fat can raise the amount of LDL, or "bad", cholesterol in the blood and increase the risk of heart disease. Its guidance recommends adding vegetables and beans to meals as one way of reducing the amount of saturated fat eaten.
Pulses as part of a healthy diet
Chickpeas are part of the pulses family and are naturally low in fat while providing fibre and protein. The NHS says pulses including beans, peas and lentils are naturally low in fat and high in fibre, protein, vitamins and minerals.
HEART UK also lists chickpeas among its cholesterol-smart protein choices, alongside other beans and lentils. It recommends including pulses regularly as part of a healthy diet, with a serving roughly equivalent to half a large can when drained.
Adding chickpeas to everyday meals
The 41p Tesco tin can be added to a number of everyday meals without much preparation. Kershaw suggests using chickpeas in sauces, dips, curries and casseroles, while they can also be roasted and added to salads or stir-fries.
You shouldn't rely on one ingredient as a quick fix. HEART UK also recommends eating plenty of plant-based foods, including vegetables, pulses, fruit, nuts, seeds and wholegrains, while choosing healthier sources of protein and reducing foods high in saturated fat.
Kershaw recommends the likes of avocado, sardines, oats and barley, berries and foods containing plant sterols as other affordable or useful options for people looking to improve their diet. Anyone with concerns about high cholesterol should speak to a GP or healthcare professional before making significant dietary changes.
