If your goal is to strengthen your heart health, try adding grains to your diet.
Some people may think that grains are not good for their health. However, “whole grains are an important part of a balanced diet, especially when it comes to heart health and cholesterol management,” says Julie, RD, nutritionist and owner of Core Nutrition Health and Wellness.・Pace says.
However, the key word here is “whole”. Whole grains are unrefined and contain the entire kernel, including the nutrient-rich bran and germ, while refined grains contain only the endosperm.
Consuming whole grains more frequently than refined grains lowers total and low-density lipoprotein (LDL) cholesterol (known as the “bad” cholesterol), as well as some cancers such as C-reactive protein (CRP) and tumor necrosis. It has been shown to improve inflammatory markers. Factor alpha (TFN-α).
“Choosing whole grains over refined grains means you’re consuming more fiber, which is an important element for heart health and lowering cholesterol,” says Pace.
Below, a nutritionist explains how grains can help lower cholesterol levels and which “bad” grains they recommend adding to your diet plan.
How do grains affect cholesterol?
Grains often get a bad rap because of their high carbohydrate content, but the carbohydrates found in grains actually have many benefits that are often overlooked. Whole grains are one of the best sources of fiber, a type of carbohydrate that supports healthy cholesterol levels and heart health.
“Choosing whole grains rich in both soluble and insoluble fiber can lower LDL (‘bad’) cholesterol and triglycerides without reducing HDL (‘good’) cholesterol,” says Pace. To tell.
While it’s important to include both types of fiber in your diet, soluble fiber helps increase cholesterol. “Soluble fiber forms a gel-like structure in the intestines that binds to cholesterol and excretes it from the body,” said Vandana Sheth, RDN, CDCES, FAND, a plant-based food and diabetes expert. I am.
Studies have shown that for every 5 grams per day increase in soluble fiber, total cholesterol decreases by approximately 6 milligrams per deciliter (6 mg/dL) and LDL cholesterol decreases by 8 mg/dL.
Additionally, bacteria in your gut can ferment soluble fiber very easily. When gut bacteria ferment fiber, beneficial short-chain fatty acids are produced. In addition to acting as a source of energy, short-chain fatty acids have been shown to reduce cholesterol production in the liver, leading to lower cholesterol levels.
5 ‘bad’ grains to eat to improve cholesterol
1. Oats
It seems like every other day there’s a self-proclaimed health expert slamming oats on social media. But this popular breakfast staple is one of the best sources of beta-glucan, a type of heart-healthy soluble fiber. Oat beta-glucan has been shown to significantly lower total and LDL cholesterol levels in people with hypercholesterolemia (high cholesterol).
Oats can be eaten in a variety of ways, including sweet and savory. To increase grain retention, try adding a tablespoon of your favorite protein powder or mixing in eggs or cottage cheese for added protein. For inspiration, try our savory oatmeal with cheddar cheese, collards, and eggs.
2. Pasta
It’s time to shake off pasta’s Public Enemy No. 1 reputation. Pasta is heart-healthy, especially if you choose whole grains over regular.
Unlike refined white pasta, whole-wheat or whole-wheat pasta is rich in fiber. “Dietary fiber plays an important role in preventing blood sugar spikes, reducing the risk of excess sugar in the bloodstream, and preventing increases in triglyceride and cholesterol levels,” Dr. Pace says.
For your next pasta night, try this recipe for whole grain spaghetti with Italian turkey sausage, arugula, and balsamic tomato sauce, which is rich in fiber and protein.
3. Whole wheat bread
Skip white breads and opt for nutritious whole grain breads. “When choosing bread, look for whole grain breads or breads made with a variety of whole grains, which provide fiber and other important nutrients that support heart health and improve cholesterol levels,” Sheth says. I recommend it.
Whole wheat and other whole-grain breads have the bran and germ intact, which contains all the cholesterol-lowering nutrients. “Refined breads typically lack these important nutrients, and consuming too much can have a negative impact on your cholesterol,” says Sheth. If you’re planning on making it yourself, this whole wheat sourdough bread recipe will help.
4. Barley
Like oats, barley is a good source of beta-glucan, a type of soluble fiber that has been shown to promote heart health.
Sheth recommends enjoying whole grain barley instead of refined barley. “Whole barley provides cholesterol-lowering benefits while adding variety and flavor to your diet.”
This hearty bean and barley soup takes just 15 minutes to prepare, making it much easier to meet your daily fiber goals. The Dietary Guidelines for Americans recommends that adults aim to consume 22 to 34 grams of fiber each day, depending on age and gender.
5. Rice
Although white rice is part of a heart-healthy diet, choosing brown rice most often provides certain heart-related benefits. Brown rice contains additional fiber, which helps lower LDL cholesterol levels while promoting heart health.
In addition to cholesterol-lowering fiber, brown rice contains plant compounds called phytosterols that have been shown to lower LDL cholesterol levels. Enjoying this delicious coconut brown rice is a flavorful way to reap cholesterol-related benefits.
conclusion
Don’t let misconceptions keep you from enjoying the cholesterol-lowering benefits of whole grains. “Enjoying a variety of whole grains in your diet can have a positive impact on your overall health and may help raise your cholesterol levels,” says Sheth.
For heart-healthy benefits, choose whole grains more often than refined grains. To find out if the product you buy contains whole grains, check the ingredient list. The word “whole grain” should be listed before the grain.
Sheth recommends incorporating at least three to five servings of whole grains a day. A great way to achieve this recommendation is to include more oats, whole grain pasta and bread, barley, and brown rice in your diet.
