Dietary choices play a pivotal role in every aspect of your health. This is especially true when it comes to your heart. As it turns out, the foods you eat can help you maintain optimal cholesterol levels and even reduce your risk of heart disease. Some of the best options are healthy carbs. While many may associate carbohydrates with negative health implications, certain types of carbs can actually be incredibly beneficial for cardiovascular health.
To discover a few of the best options out there, we spoke to Sophia Turner, a registered dietitian, fitness coach, and co-found of Slimetc. She explains that oats, barley, and legumes are among the optimal choices for your heart health. Find all of her expert insight regarding the benefits of each below.
1. Oats
Oats are a fantastic food for so many reasons. Not only is a bowl of oatmeal delicious and versatile, but it also comes with a number of benefits for your whole body; it can be especially great for those looking to lower cholesterol. "[Oats] contain a soluble fiber called beta-glucan, which helps reduce LDL cholesterol levels. Beta-glucan forms a gel-like substance in the digestive tract that binds to cholesterol, preventing its absorption into the bloodstream," Turner explains, noting that eating oats regularly can help lower LDL ("bad") cholesterol levels while maintaining your HDL ("good") cholesterol. All of this can contribute to a healthier heart and lower risk of disease.
2. Barley
If you ask us, barley is an underrated but wonderful carb—both in terms of taste and health benefits. "Like oats, barley contains beta-glucan, which forms a gel-like substance that binds to cholesterol in the digestive system, reducing its absorption," Turner reiterates. " By interfering with cholesterol absorption, barley helps to lower LDL cholesterol levels. Its rich fiber content also promotes a feeling of fullness and aids in weight management, indirectly contributing to improved cholesterol levels and heart health." Perfect! This gain makes a delicious addition to soups, stews, salads, and more.
3. Legumes
Legumes like beans, lentils, and chickpeas are powerful superfoods that you should definitely be including in your diet, especially if you want to keep your heart healthy and lower your cholesterol. "The soluble fiber in legumes helps decrease LDL cholesterol by inhibiting its absorption in the intestine," Turner tells us. "Regularly consuming legumes in various forms, such as in soups, salads, or side dishes, can contribute to improved cholesterol levels and overall heart health." Yum!
