- Dietitians recommend black beans as a top carb for supporting healthy cholesterol.
- They’re rich in fiber, plant-based protein, resistant starches and phytochemicals, which help to lower total cholesterol.
- Black beans are affordable, versatile and convenient, making them easy to add to a variety of dishes.
Think all carbs are bad? Think again. Despite their undeserved reputation as being “unhealthy,” the right carbs are highly nutritious and can even support heart health. “Carbs provide energy and key nutrients like fiber, vitamins and minerals,” says Lauren Manaker, M.S., RDN, LD, CLEC.
When choosing carbs, complex options rich in fiber—like whole grains, legumes, fruits and vegetables—are your best bet. They aid digestion, provide steady energy and help support heart health, including lowering cholesterol.
While it’s important to eat a variety of carbs, one stands out for its heart-supporting benefits: black beans. Keep reading to find out why dietitians rank them at the top carb for better cholesterol.
Why Black Beans Help Reduce Your Cholesterol Levels
They’re High in Fiber
“Black beans are a cholesterol superstar because they’re packed with soluble fiber, which binds cholesterol in the gut and helps remove it from the body,” says Brannon Blount, M.S., RDN, LDN. Research consistently shows that a diet high in fiber—especially soluble fiber—can reduce total and LDL (“bad”) cholesterol, making it a key tool for managing cholesterol levels.
One cup of cooked black beans provides an impressive 15 grams of fiber, or around 54% of the recommended daily value. Since most people don’t get enough fiber, adding black beans to your meals is an easy and convenient way to help meet your needs.
They’re Free of Saturated Fat
Black beans are very low in total fat and contain zero saturated fat, making them an excellent choice for a heart-healthy diet. Research shows that dietary patterns lower in saturated fat are linked to a reduced risk of high cholesterol and heart disease.
The American Heart Association recommends keeping saturated fat intake to no more than 6% of total calories—especially for individuals with heart disease or high cholesterol. For someone eating a 2,000-calorie diet, that’s about 13 grams per day.
By making black beans the main ingredient in your meals, you can reap the benefits of fiber, complex carbohydrates and protein—all without adding extra saturated fat.
They’re Rich in Plant-Based Protein
In addition to being high in fiber, black beans are also a great source of protein, providing 15 grams per cup. Research shows that swapping animal proteins for plant proteins can support healthy cholesterol levels by lowering total and LDL cholesterol.
Prefer to keep meat in your diet? You don’t have to give it up entirely. Even partially replacing meat with plant-based proteins can support healthy cholesterol levels. Dishes like tacos, stir-fries, casseroles and chili are perfect ways to enjoy some meat while still getting the benefits of plant-based protein.
They Contain Resistant Starch
Black beans also contain resistant starch, a type of prebiotic linked to lower cholesterol. “Many quality carbs act as prebiotics, feeding the good bacteria in your gut. A healthy gut microbiome is linked to lower cholesterol and better heart health,” says Manaker.
Resistant starches feed beneficial bacteria, producing byproducts like short-chain fatty acids that can reduce cholesterol production in the liver and help lower total cholesterol. They also help control post-meal blood sugar and increase feelings of fullness, which can prevent overeating and further support healthy cholesterol levels.
They’re a Source of Phytochemicals
Black beans are packed with phytochemicals—plant compounds that protect cells, reduce inflammation and support heart health. They’re rich in polyphenols, flavonoids, anthocyanins and tannins, all linked to better heart health. Their deep color comes from anthocyanins, making black beans one of the highest sources of these compounds among beans and lentils.
These antioxidants help fight inflammation by reducing oxidative stress, both of which are key contributors to heart disease, says Manaker. While the effect is indirect, supporting these markers can also maintain healthy cholesterol levels.
How to Add Black Beans to Your Diet
In addition to being rich in nutrients that support healthy cholesterol levels, black beans are convenient, economical and versatile. Whether you buy them dried or canned, they’re easy to incorporate into any eating plan.
For convenience, canned black beans are ideal since they’re ready-to-use. Simply open a can, rinse the beans under cool water to reduce sodium and toss them into any dish. If you prefer dried beans, cook a large batch ahead of time. This allows you to control sodium and season them with your favorite herbs and spices.
Black beans can be added to a variety of dishes, including salads, soups, tacos, casseroles or even scrambled eggs. “They’re versatile, budget-friendly and an easy swap for higher-fat ingredients to make meals heart-smart,” adds Brannon.
Manaker also recommends using black beans in creative ways, including desserts and dips. For example, they can serve as a base for brownies or muffins, adding moisture and fiber without a strong bean flavor. For a snack, try black bean hummus for a creamy, fiber-packed boost.
Other Foods that Help Lower Cholesterol
Fiber is a key nutrient for lowering cholesterol. Eating a variety of fiber-rich foods—such as beans and lentils, whole grains, nuts, seeds, fruits and vegetables—is important for supporting heart health.
Reducing foods high in saturated fat, like butter, cream, fried foods and fatty meats, is also essential for maintaining healthy cholesterol levels. Instead, prioritize foods high in unsaturated fats, such as avocado, extra virgin olive oil, nuts, seeds and fatty fish, which help improve cholesterol and support overall heart health.
Our Expert Take
Although carbs often get a bad reputation, they can play an important role in supporting heart health. Dietitians recommend black beans as a top carb for maintaining healthy cholesterol because they’re rich in fiber, plant-based protein, resistant starches and phytochemicals—and they’re naturally free of cholesterol-raising saturated fat. On top of that, black beans are affordable, convenient and versatile, making them a clear winner for both your meals and your heart.
