Complex carbohydrates are an important part of a cholesterol-lowering diet, providing energy, fiber, vitamins and minerals. The National Heart, Lung and Blood Institute (NHLBI) recommends the Therapeutic Lifestyle Changes, or TLC, program for heart disease treatment, which defines complex carbohydrates as starches and fiber. Examples include cereals, grains, vegetables, legumes and fruits. Simple carbohydrates, on the other hand, are sugars and include table sugar, honey, molasses, candy and other sweets. They tend to be high in calories and low in nutrients.
Breads, Cereals and Grains
Breads, cereals and grains are usually high in complex carbohydrates and fiber but low in saturated fat, cholesterol and total fat. The TLC diet recommends 6 or more servings a day, depending on your calorie needs. According to the NHLBI, the primary cholesterol-lowering benefit of complex carbohydrates comes from their soluble fiber content since it prevents absorption of dietary fat and cholesterol into the blood stream. MayoClinic.com reports soluble fiber also protects the heart by reducing blood pressure and inflammation. To increase soluble fiber intake, choose whole grain breads, cereals and pastas, brown or wild rice and barley.
Vegetables and Legumes
Vegetables and legumes are complex carbohydrates that are naturally low in fat and cholesterol-free. The TLC diet recommends 3 to 5 daily servings. Broccoli, Brussels sprouts and carrots in particular are good sources of cholesterol-lowering soluble fiber. Legumes, which include black, kidney, lima, navy, northern or pinto beans, as well as lentils, chick peas and black-eyed peas, are fiber-rich and an excellent source of plant protein. They can be used as a meat substitute to reduce saturated fat intake. MayoClinic.com suggests adding legumes to soups, salads or burritos; frozen chopped broccoli to spaghetti sauce; or fresh baby carrots to stew.
Fruits
While fruits contain simple sugar, the TLC diet guide groups them along with complex carbohydrates due to their fiber content. Fruits are also good sources of antioxidant vitamins and are naturally cholesterol- and fat-free. Include 2 to 4 servings of fresh, frozen, canned or dried fruit each day. Apples, bananas, blackberries, grapefruit, oranges, nectarines, peaches, pears, plums or prunes are good sources of fiber.
Seeds
Psyllium and flax seeds are complex carbohydrates that have cholesterol-lowering benefits. Both are high in fiber and flax seeds are high in omega-3 fatty acids that, according to the NHLBI, may reduce risk for heart attack and death from heart disease. Ground psyllium or flax can be stirred into yogurt, a smoothie or hot cereal or added to baked goods like muffins, quick breads, waffles or cookies.
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