What Type of Bread Is Good For High Cholesterol? (And Other Grains to Eat)

Eating more fruits and vegetables is an important part of a cholesterol-lowering diet, but grains can also play a role. For example, whole-wheat bread is a good option if you have high cholesterol.

Although studies have linked a higher consumption of carbohydrates to higher levels of triglycerides and lower levels of HDL—the type of carbohydrates matters. Whole grain carbohydrates have the opposite effect, helping to lower or keep cholesterol levels within a healthy range.

Whole Grains

Whole grains contain the entire grain, which includes its bran, germ, and endosperm. This makes them rich in fiber, a nutrient that helps improve blood cholesterol levels. A higher intake of whole grains is associated with a lower risk of cardiovascular disease.

Refined grains, on the other hand, are processed in a way that takes away their germ and endosperm. This leaves them with little to no fiber and scant amounts of nutrients. White flour, white bread, and white rice are all refined grains.

Whole-Grain Breads

When making toast or a sandwich, use fiber-rich, whole-grain breads.

Some of the healthiest breads include:

• Oat bread
• Whole-wheat bread, buns, and rolls
• Sprouted whole-grain bread
  

Whole-Grain Pasta

Whole-grain pasta is packed with nutrients and fiber. While whole-wheat pasta is readily available, many retailers now carry varieties made from brown rice, barley, oats, and spelt as well.

Just watch what the toppings! If you slather a high-fat sauce over your whole-wheat noodles, you'll cancel out the benefits of a pasta's whole grains.

Legumes and Rice

Legumes and whole-grain rice are low-fat, high-fiber foods that can help you manage your cholesterol. In fact, research shows that regularly eating brown rice may help lower a person's levels of LDL cholesterol (the type associated with many health conditions.)

Consider trying these legume and grain varieties:

• Lentils
• Brown rice
• Buckwheat
• Bulgur
• Millet
• Wild rice
• Cous cous
• Barley
• Amaranth
• Oats
• Quinoa
• Spelt
• Popcorn
  

Summary

Eating more whole grains can help lower cholesterol levels and the risk of cardiovascular disease. Whole grains are less processed than refined, so they retain more of their fiber and nutrients.

There are many whole-grain foods, including brown rice, whole-wheat bread, and even popcorn. Replacing refined grains with whole-grain options is an important part of a high-cholesterol eating plan.