Legumes

Legumes, which include dry beans like kidney beans or black beans, lentils, and split peas, are another source of soluble fiber. They're also strong in protein and filling, so they'll keep you satisfied from one meal to the next.

Legumes may also be used as a protein source, which helps to decrease cholesterol levels. “They don’t spike your blood sugar as much as some other carbohydrates may, which can also be supportive in controlling blood sugars”, says registered dietician Julia Zumpano. Fiber, minerals, and protein are rich in legumes. Legumes can help decrease your risk of heart disease by replacing refined grains and processed meats in your diet. When compared to not eating legumes, a review of 26 randomized controlled trials found that consuming 1/2 cup (100 grams) of legumes per day lowers "bad" LDL cholesterol by an average of 6.6 mg/dl. Other research has linked pulses to weight loss, even in non-calorie-restricted diets.