# Meta-analysis of 31 trials: legumes lowered total cholesterol by 5.159 mg/dl and LDL by 3.475 mg/dl

- Published: 2026-11-06 04:07 UTC
- Section: Life & Health › Medicine
- Tags: legumes and cholesterol, LDL cholesterol, meta-analysis of randomized trials, hummus, total cholesterol, dietary fiber, familial hypercholesterolemia, lipid profile
- URL: https://realtech.media/news/rt-4ab94bd26c2b8a5d9083485e_meta_analysis_of/

**A systematic review of 31 randomized trials found lower total and LDL cholesterol with regular legume intake, while HDL and triglycerides did not change significantly overall.**

![Meta-analysis of 31 trials: legumes lowered total cholesterol by 5.159 mg/dl and LDL by 3.475 mg/dl](https://sgzwpqqelzmajkcubgkl.supabase.co/storage/v1/object/public/rt-media/2026/11/b7fb3792cff5b357.jpg)
*lomazoma.com*

According to lomazoma.com, a systematic review and meta-analysis pooled the results of 31 randomized clinical trials that examined regular intake of non-soy legumes [1]. The article links the findings to hummus, but the review itself covered legumes in general.

Regular legume intake lowered total cholesterol by an average of 5.159 mg/dl and LDL cholesterol by 3.475 mg/dl [1]. Across all trials, HDL cholesterol and triglycerides showed no significant change [1].

## Meta-analysis results

Signs of lower triglycerides appeared in some subgroups: interventions shorter than eight weeks and participants with a body mass index below 30 [1]. This points to context-dependent factors rather than a universal, immediate effect.

US cardiologist Marshal Runge cited data from the American Journal of Clinical Nutrition: people who ate 100 g of legumes four times a week had a 14 percent lower risk of ischemic heart disease [1]. Prof. Ulrich Laufs stated that switching from a mixed diet to a fully vegan one can lower LDL cholesterol by up to 10 percent on average, and that in severe metabolic syndrome reductions of 20 to 30 percent are possible [1].

## Limits and mechanism

According to the article, in familial hypercholesterolemia diet cannot lower cholesterol effectively [1]. Individual substances such as garlic, ginger, bran, pectin, turmeric and artichoke showed no benefit beyond placebo in studies [1].

Dietary fiber is named as the main mechanism of legumes. The German Nutrition Society (DGE) recommends at least 30 g per day for adults; according to the National Consumption Study II, 75 percent of women and 68 percent of men fall short of this, with average intakes of 18 g for women and 19 g for men [1].

Hummus is traditionally made with sesame paste (tahini) and olive oil. Data from a long-term study in the Journal of the American College of Cardiology show that eating more than 7 g of olive oil daily for 28 years was associated with a 19 percent lower risk of cardiovascular death compared with low intake [1]. According to the US Department of Agriculture, one tablespoon of olive oil (about 14 g) provides about 119 kcal [1]. The article notes that hummus does not replace therapeutic measures for genetic risk factors [1].

## Sources

1. [lomazoma.com](https://lomazoma.com/laut-31-studien-senkt-hummus-ldl-und-gesamtcholesterin-deutlich)

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Source: RealTech, realtech.media — https://realtech.media/news/rt-4ab94bd26c2b8a5d9083485e_meta_analysis_of/