{"id":664,"date":"2026-05-16T08:37:00","date_gmt":"2026-05-16T08:37:00","guid":{"rendered":"https:\/\/drouki.com\/?p=664"},"modified":"2026-05-16T08:37:00","modified_gmt":"2026-05-16T08:37:00","slug":"4-bad-carbs-you-should-eat-to-improve-your-cholesterol-aol","status":"publish","type":"post","link":"https:\/\/drouki.com\/?p=664","title":{"rendered":"4 ‘Bad’ Carbs You Should Eat to Improve Your Cholesterol – AOL"},"content":{"rendered":"

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Review by nutritionist Casey Wing, RD, CD<\/strong><\/p>\n

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Credit: Getty Images. Eating well design.<\/i><\/p>\n<\/figcaption><\/div>\n<\/figure>\n

Important points<\/h3>\n
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    Potatoes, especially the skin, contain soluble fiber and resistant starch, which can help lower LDL cholesterol.<\/p>\n<\/div>\n<\/li>\n

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    Whole grain bread provides fiber and nutrients that support heart health.<\/p>\n<\/div>\n<\/li>\n

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    Beans are rich in soluble fiber, resistant starch, and vegetable protein that help manage cholesterol.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n

    If you’ve ever pushed a potato to the edge of your plate or removed bread from a sandwich because you thought it would ruin your health goals, you’re not alone. Carbohydrates have been demonized in countless diets, and certain carbohydrate-rich foods have been particularly unfairly hit. But when it comes to cholesterol, classifying all carbohydrates into one shunned category can mean you’re missing out on a very powerful heart-protecting nutrient.<\/p>\n

    Many of the carbohydrate-rich foods we’ve been told to avoid are rich in soluble fiber, resistant starch, and other compounds that research has shown can actively help lower LDL (“bad”) cholesterol.We asked nutritionists to consider which of these often-avoided carbohydrates actually deserve a starring role in a heart-healthy diet. Their answers may surprise you.<\/p>\n

    1. Potato<\/h2>\n

    Few foods have been as unfairly maligned as the humble potato. Yes, it’s starchy, but no, that doesn’t mean it’s bad for you. “Part of the bad reputation stems from the way potatoes are commonly prepared and served,” says Samantha Cassetti, MS, RD. Not only is the preparation of the potato important, but so is the company it keeps. “A plate of French fries is nutritionally very different from a baked potato with lots of broccoli and cottage cheese,” Cassetti explains.<\/p>\n

    A medium-sized potato with skin contains about 2 grams of fiber and potassium and vitamin C, two nutrients that support cardiovascular health. And there are benefits of potatoes that most people are unaware of. Potatoes contain soluble fiber, which dissolves in water and forms a gel-like substance in the small intestine. This gel helps trap bile acids (made from cholesterol) and transports them out of the body before they can be reabsorbed, reducing cholesterol absorption while also helping to regulate blood sugar levels.<\/p>\n

    And potatoes offer another cholesterol-lowering strategy. “When you cook and cool potatoes (or cook, cool, and reheat), some of the starch is converted to resistant starch, which cannot be digested in the small intestine. Instead, it is transported to the large intestine, where it acts as a prebiotic and feeds beneficial gut bacteria,” Cassetti says. She emphasizes that potatoes may have less of an impact on blood sugar levels because they are not fully digested.<\/p>\n

    Sweet potatoes bring unique cholesterol-friendly nutrients to your table. “These potatoes are rich in the antioxidant beta-carotene, a precursor to vitamin A. Beta-carotene gives them their rich orange color and plays a role in immune function, skin health, and reducing cardiovascular oxidative stress,” Cassetti says.<\/p>\n

    To maximize the benefits of resistant starch and minimize excess calories, try roasting potato wedges with olive oil and herbs or making a cold potato salad tossed with mustard vinaigrette. You can also bake whole sweet potatoes and stuff them with black beans and avocado for a cholesterol-friendly meal that checks a lot of boxes at once.<\/p>\n

    2. Whole wheat bread<\/h2>\n

    Bread seems to be the most guilt-inducing carbohydrate, says Alexandra Turnbull, LD, RDN. [highlight] Other nutrient-dense foods such as vegetables. \u201d Mr Turnbull considers bread to be a \u201ccarrier food\u201d. For example, a whole-grain sandwich can include lean protein, lettuce, and tomato. Because bread is an affordable and accessible way to structure a meal, she recommends, “Rather than cutting out bread, think about what you pair it with. Add protein, healthy fats, and fruits and vegetables to make it more satisfying and support your overall health.” <\/p>\n

    But not all bread is the same. Whole grain bread contains all three parts of the grain, including the bran, germ, and endosperm. This means you get fiber (including soluble fiber), B vitamins, minerals, and phytonutrients that are removed from refined bread. These nutrients can lower total cholesterol, LDL cholesterol, and triglyceride levels. When it comes to choosing bread, there are so many options that you might get lost in that aisle at the supermarket. Turnbull advises looking for breads that include “100% whole wheat” or “100% whole wheat” as the first ingredient, and aiming for at least 2 to 3 grams of fiber per slice. First, if you see “enriched flour” or simply “flour,” it’s refined.<\/p>\n

    Whole grain bread can provide a significant amount of the recommended 25 to 34 grams of fiber per day, which most Americans lack. Squeeze avocado and lemon on toast, use in an open-faced sandwich packed with low-fat protein and veggies, or pair with lentil soup for a fiber-rich meal that supports multiple cholesterol goals.<\/p>\n

    3. Beans<\/h2>\n

    Beans may be the most underrated food. They are rich in soluble fiber, plant-based protein, and resistant starch, a trifecta that makes them one of the most effective whole foods for cholesterol management. A 2021 randomized controlled crossover study nutrition journal<\/em> found that when adults with elevated LDL cholesterol consumed one cup of canned beans (sequentially of black, navy, pinto, and kidney varieties) each day, both total and LDL cholesterol decreased significantly after just four weeks compared to white rice controls.<\/p>\n

    “Beans contain potassium, magnesium, and antioxidants, which are known to improve cholesterol levels and support overall heart health,” says Chelsea Ammar, RD, MS. “Beans are fermented by gut bacteria to produce short-chain fatty acids, which help lower overall cholesterol production in the liver.”<\/p>\n

    Beans are a great source of nutrition, but when it comes to cholesterol, what you replace them with is just as important. As Amer points out, beans provide a plant-based alternative to proteins high in saturated fat in your diet, and reducing your intake of saturated fat can also help lower your cholesterol.<\/p>\n

    So if beans are so important, what’s stopping us from eating them more? “Beans can be difficult for some people to digest, but when beans are added to the diet, the digestion period is usually short, up to a few weeks. Additionally, many people don’t know how to cook beans, which makes it difficult to eat them regularly,” Ammar explains.<\/p>\n

    However, beans are one of the easiest foods to prepare. Canned beans are already cooked. Simply wash and drain to reduce sodium content and mix into pasta sauces, salads, soups, or whatever else you’re already making.Whether it’s a main dish (like chili) or a snack (like hummus), beans make an easy addition to your daily routine.<\/p>\n

    4. High protein pasta<\/h2>\n

    A new wave of legume-based pastas made from lentil, chickpea, or black bean flours are more than just “better-for-you” alternatives. That’s because they’re the same concentrated source of soluble fiber and plant protein that makes whole beans a powerful source of cholesterol management, and they look and cook just like the penne and rotini you’re already familiar with. Because these pastas are made from ground legumes, you also get the benefits of resistant starch and phytonutrients found in whole beans.<\/p>\n

    For example, 2 ounces of chickpea pasta contains about 14 grams of protein and 8 grams of fiber, compared to about 7 grams of protein and 2 grams of fiber in the same amount of traditional semolina pasta. However, Amer points out, “It’s much easier to eat large amounts of legume-based pasta (it’s pasta, after all!) than to eat whole beans. This is important to consider for your overall energy balance.”<\/p>\n

    “These pastas became popular years ago as a gluten-free alternative, and some are even grain-free. This was a popular trend during the rise of the Paleo diet, but it’s also a great way to add more plant-based protein to your diet,” says Amer. The recent surge in the use of GLP-1 drugs has led to a surge in “high protein” claims on food labels, including on legume-based pastas.<\/p>\n

    Tip for a smooth transition: Boil legume-based pasta until al dente (it can get mushy faster than wheat pasta) and toss it with a good olive oil-based sauce and plenty of vegetables. If you want to go slow, you can try mixing half regular pasta with half legume pasta to increase the fiber and protein content without drastically changing the texture or flavor.<\/p>\n

    More tips for managing cholesterol<\/h2>\n

    In addition to adding these carbohydrate-rich foods to your diet, here are additional strategies to support healthy cholesterol levels.<\/p>\n