Reviewed by Dietitian Casey Wing, RD, CD
Credit: Getty Images. EatingWell Design.
Key Points
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Potatoes, especially with the skin, are a great source of soluble fiber and resistant starch, which can help lower LDL cholesterol.
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Whole-grain bread is rich in fiber and nutrients that are beneficial for heart health.
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Beans are high in soluble fiber, resistant starch, and plant protein, all contributing to better cholesterol management.
Many individuals have avoided staple carbohydrates like potatoes and bread, believing they may hinder their health goals. This misconception is widespread, with carbs often being cast as the villains of various diets. However, it’s essential to recognize that not all carb-rich foods are created equal. In fact, certain carbohydrates can be integral to a diet aimed at improving cholesterol levels and overall heart health, packed with nutrients that protect the heart.
Research indicates that many carbohydrate-dense foods we often shy away from contain significant amounts of soluble fiber, resistant starch, and other beneficial compounds that can effectively lower LDL (“bad”) cholesterol. To better understand which of these frequently overlooked carbs are worthy of a place on your plate, we consulted dietitians. Their insights may surprise you.
1. Potatoes
The potato, often an unintentionally villainized food, deserves a re-evaluation. While potatoes are starchy, this does not equate to them being unhealthy. “The negative perceptions surrounding potatoes largely stem from their common preparation methods,” explains Samantha Cassetty, M.S., RD. It’s not just how a potato is cooked but also what it’s served with that matters. For instance, comparing a plate of french fries to a baked potato topped with broccoli and cottage cheese illustrates two vastly different nutritional profiles.
One medium potato with skin contains around 2 grams of fiber, potassium, and vitamin C, all contributors to heart health. Additionally, potatoes boast soluble fiber, which dissolves in water and forms a gel in the intestines. This gel traps bile acids made from cholesterol and aids in their excretion, which may lower cholesterol absorption and assist in regulating blood sugar levels.
Potatoes also employ another method to combat cholesterol levels: When cooked and then cooled, some of the starches transform into resistant starch, which isn’t digestible in the small intestine. Instead, it makes its way to the large intestine, acting as a prebiotic, which supports beneficial gut bacteria, as noted by Cassetty. Since resistant starch isn’t fully digested, it has a lesser effect on blood sugar levels as well.
Sweet potatoes add their own array of cholesterol-friendly nutrients, rich in beta-carotene, a precursor to vitamin A that promotes immune health, skin integrity, and mitigates oxidative stress on the cardiovascular system, according to Cassetty.
Consider roasting potato wedges with olive oil and herbs, or making a chilled potato salad dressed with mustard vinaigrette. These methods maximize the benefits of resistant starch while minimizing unnecessary calories. Another approach is to bake sweet potatoes whole, then fill them with black beans and avocado for a nutrient-packed, cholesterol-friendly dish.
2. Whole-Grain Bread
Bread often occupies a place of guilt as a carbohydrate choice. However, Alexandra Turnbull, RDN, LD, emphasizes that whole-grain bread can significantly contribute to a balanced diet filled with nutrient-dense options, including vegetables. She perceives bread as a “carrier food”—a whole-grain sandwich can hold protein, lettuce, and tomato, for instance. Instead of eliminating bread, she suggests focusing on its accompaniments: incorporating protein, healthy fats, and plenty of fruits and veggies can enhance the nutritional profile.
Not all breads are created equal. Whole-grain bread contains all layers of the grain—bran, germ, and endosperm. This means it offers fiber (particularly soluble fiber), B-vitamins, minerals, and phytonutrients that often get stripped away in refined bread. These nutrients can help reduce levels of total cholesterol, LDL cholesterol, and triglycerides. Given the variety in bread options, the supermarket aisle can be daunting. Turnbull recommends selecting bread labeled “100% whole grain” or “100% whole wheat” as the primary ingredient and aiming for at least 2 to 3 grams of fiber per slice. If you see terms like “enriched wheat flour” or simply “wheat flour,” you’re looking at refined products.
Whole-grain bread can significantly contribute to the recommended daily intake of fiber, which most Americans fall short of. You might toast it with avocado and a dash of lemon, utilize it for an open-face sandwich with lean protein and vegetables, or pair it with lentil soup for a fiber-rich meal that aids your cholesterol goals.
3. Beans
Beans often go underestimated in their nutritional value. They are packed with soluble fiber, plant-based protein, and resistant starch—making them incredibly effective in managing cholesterol. A 2021 randomized controlled study in The Journal of Nutrition found that participants with high LDL cholesterol who consumed 1 cup of canned beans daily (rotating between varieties such as black, navy, pinto, and kidney) saw significantly lower total and LDL cholesterol levels after just four weeks compared to those consuming white rice.
“Beans are loaded with potassium, magnesium, and antioxidants, all crucial for enhancing cholesterol levels and promoting heart health,” states Chelsey Amer, M.S., RDN. “Moreover, beans get fermented by gut bacteria, producing short-chain fatty acids that help curb cholesterol production in the liver.”
Beans not only provide vital nutrients but can also replace higher saturated fat proteins in your diet, which in turn can lower cholesterol levels as noted by Amer. Despite their benefits, some people hesitate to eat more beans due to digestive challenges. However, these issues are usually short-lived when beans are introduced gradually into the diet, she explains. Additionally, many may find it intimidating to prepare beans.
However, beans are among the simplest foods to incorporate into meals. Canned beans come pre-cooked—just rinse and drain to lower sodium content, then add them to pasta sauces, salads, and soups. Whether in a hearty dish like chili or as a snack in hummus, beans can easily enhance your daily meals.
4. High-Protein Pasta
The recent trend of legume-based pasta made from lentils, chickpeas, or black beans offers more than just a healthier alternative. These pastas are dense with the same soluble fiber and plant protein found in whole beans, resembling traditional shapes like penne or rotini. They also deliver nutritional benefits typically associated with legumes.
For example, a 2-ounce serving of chickpea pasta can provide about 14 grams of protein and 8 grams of fiber, while standard semolina pasta offers roughly 7 grams of protein and only 2 grams of fiber in the same serving size. Amer highlights, however, that “it’s easier to consume larger portions of legume-based pasta (it is, after all, still pasta!), which is essential for maintaining energy balance.”
Initially popular as a gluten-free option, legume-based pastas became trendy alongside the paleo diet, and they are now an excellent means to incorporate more plant-based protein into your meals, Amer notes. With the rise of GLP-1 medications, marketing around “high protein” products has surged, also applying to legume-based pastas.
When switching, consider these tips: Cook legume-based pasta until just al dente (as it cooks faster than wheat pasta) and pair it with a well-balanced olive oil-based sauce and fresh vegetables. If you wish to ease into it, try mixing half regular pasta with half legume pasta to enhance fiber and protein content without significantly altering the taste or texture.
Other Tips for Managing Cholesterol
In addition to incorporating these beneficial carbohydrates into your diet, consider these strategies to support healthy cholesterol levels:
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Focus on healthy fats. Substitute saturated fats found in full-fat dairy, fatty meats, and tropical oils with unsaturated fats from sources like olive oil, nuts, avocados, and fatty fish. This change can lower LDL levels while boosting HDL (“good”) cholesterol.
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Eat more omega-3-rich seafood. Incorporate salmon, sardines, mackerel, and trout into your meals. These fish contain omega-3 fatty acids linked to a reduced risk of cardiovascular disease; aim for at least two servings weekly.
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Move your body regularly. Engaging in consistent physical activity (even a brisk 30-minute walk most days) can increase HDL cholesterol and improve your overall lipid profile.
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Limit added sugars and refined carbs. The truly problematic carbs are typically ultra-refined ones: sugary beverages, snacks, pastries, and high-fat treats. These can increase triglycerides and lead to an unfavorable cholesterol pattern.
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Don’t underestimate the power of plant sterols. Naturally found in nuts, seeds, vegetable oils, and some fortified foods, plant sterols can inhibit cholesterol absorption in the gut and may reduce LDL levels when consumed sufficiently.
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Talk to your health care provider. While diet is vital, it’s just one facet of the overall picture. If cholesterol levels remain high despite lifestyle changes, medication may be necessary. Understand that this doesn’t indicate failure; it can be an effective companion to your dietary efforts.
Our Expert Take
Carbohydrates aren’t the enemy; in fact, specific carb-rich foods can be essential in managing cholesterol levels. Potatoes, whole-grain breads, beans, and legume-based pastas are nutrient-dense options that deliver soluble fiber, resistant starch, and antioxidant compounds proven to lower LDL cholesterol and enhance heart health. The secret lies in selecting whole, minimally processed variants of these foods and preparing them in heart-healthy ways—think baking and roasting rather than deep-frying—and incorporating them regularly into your diet. Rather than fearing carbs, embrace those that serve your health and enjoy them, knowing they benefit your heart.
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