Maintaining healthy cholesterol levels is crucial for your heart and overall well-being. To learn more about cholesterol, we spoke with Sophia Turner, a registered dietitian, fitness coach, and co-found of Slimetc. She says, “Cholesterol is a waxy substance produced by the liver and obtained from certain foods. It is vital for the body’s normal functioning, but excessive amounts of cholesterol can lead to health problems, particularly cardiovascular disease. To lower cholesterol, it’s important to adopt healthy lifestyle habits, including eating a balanced diet, regular physical activity, and maintaining a healthy weight. To eat a balanced diet, be sure you’re including heart-healthy carbohydrates in your diet.”
As you may have already guessed, a balanced diet plays a significant role in managing cholesterol levels. Turner notes that incorporating heart-healthy carbohydrates can be a valuable strategy. Carbs can help lower your cholesterol because they help you stay full so you won’t overeat and they also decrease inflammation and the risk of plaque buildup in your arteries.
When asked what the best, heart-healthy carbs to lower your cholesterol, Turner says that oats, barley, legumes, and whole grains are at the top of her list. Each of these carbs is rich in soluble fiber, a nutrient that fuels your body and can reduce the absorption of cholesterol into your bloodstream. Read on to learn more about these heart-healthy carbs and their benefits!
1. Oats
Oats are an incredible heart-healthy carb choice. "They 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. Eating oats regularly, like a nice bowl of oatmeal or overnight oats, can be a great way to lower your cholesterol.
"Oats are rich in beta-glucan, a soluble fiber that forms a viscous gel in the digestive tract. This gel traps cholesterol, preventing its absorption into the bloodstream. Beta-glucan also enhances the excretion of bile acids, which are made from cholesterol, further reducing the body's cholesterol levels," she adds. Turner says that the regular consumption of oats can help lower LDL cholesterol levels (the "bad" cholesterol) without affecting HDL cholesterol (the "good" cholesterol). Overall, oats are a filling, tasty carb you can eat to promote heart health.
2. Barley
Barley is another example of a fantastic carb that aids in lowering cholesterol levels. "Like oats, barley contains beta-glucan, which forms a gel-like substance that binds to cholesterol in the digestive system, reducing its absorption," Turner notes. She says you can include barley in your soups, stews, or salads to incorporate this grain into your diet.
Like oats, barley contains high amounts of beta-glucan which can help lower cholesterol levels. "As mentioned earlier, beta-glucan forms a gel-like substance that binds to cholesterol in the intestines. 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," she continues. And, barley's collagen levels can also help you achieve younger-looking skin. Who knew?
3. Legumes
Beans, lentils, and chickpeas are all tasty examples of legumes. Legumes are rich sources of soluble fiber and plant-based protein that can help lower your cholesterol levels. "The soluble fiber in legumes helps decrease LDL cholesterol by inhibiting its absorption in the intestine. Regularly consuming legumes in various forms, such as in soups, salads, or side dishes, can contribute to improved cholesterol levels and overall heart health," Turner says.
"This soluble fiber forms a gel-like substance in the digestive tract, which binds to cholesterol and bile acids. As a result, the body excretes more cholesterol, leading to a decrease in LDL cholesterol levels," she tells us. So, not only does the fiber in legumes aid in lowering your cholesterol and promoting overall heart health, but the plant-based protein found in legumes can also help support weight management. It's a win-win!
4. Whole Grains
Whole grains, like brown rice, quinoa, and whole wheat products, are a powerhouse carb for lowering your cholesterol levels. They're packed with fiber, vitamins, minerals, and phytochemicals. Phytochemicals are active compounds found in plants that give them color, flavor, and aroma. The high fiber content in whole grains helps to lower your cholesterol by reducing LDL cholesterol levels. Turner recommends "[swapping] refined grains with whole grains to experience their heart-healthy benefits." You can incorporate legumes into meals like "stir-fries, salads, or as a side dish." Yum!
"Whole grains, including brown rice, quinoa, and whole wheat, are rich in fiber, vitamins, minerals, and antioxidants. The fiber in whole grains helps reduce the absorption of cholesterol in the intestine, leading to lower LDL cholesterol levels. Whole grains also have a lower glycemic index, providing sustained energy and helping control blood sugar levels," she concludes. Instead of inflammatory refined grains, you can improve your cholesterol and decrease the risk of heart disease by consuming whole grains.
The Bottom Line
At the end of the day, experts like Turner agree that one of the best ways to improve your cholesterol levels is by incorporating heart-healthy carbohydrates like oats, barley, legumes, and whole grains into your diet. These carbs are rich in fiber and other beneficial minerals that help reduce LDL cholesterol and promote heart health. Besides eating heart-healthy carbs, Turner suggests adopting a balanced diet, engaging in regular exercise, and maintaining a healthy weight to lower your cholesterol levels, improve your overall health, and meet your weight loss goals. Remember, the best way to achieve sustainable weight loss and maintain good overall health is by making gradual and endurable changes to your diet and lifestyle!
