Heart disease is one of the most common causes of death for Americans, and high cholesterol is one of the risk factors for this condition. You want your low-density lipoprotein, or LDL, cholesterol to be low and your high-density lipoprotein, or HDL, cholesterol to be high to keep your risk for heart disease low. Some carbohydrates may have a beneficial effect on your cholesterol, while others may have a detrimental effect.
Refined Carbohydrates
Eating too many refined carbohydrates and simple carbohydrates can lead to increased triglycerides and is not beneficial for keeping LDL cholesterol low. These foods tend to provide a lot of calories without much nutritional benefit. Lowering your intake of sugars and other sweeteners and choosing whole grains, fruits and vegetables instead of refined and processed carbohydrates can help keep your cholesterol levels in the healthy range.
High-fiber Carbohydrates
Many complex carbohydrates, such as those found in fruits, vegetables and whole grains, contain significant amounts of fiber. Consuming fiber, especially soluble fiber like that found in oats, barley, rice bran, peas, beans, apples, strawberries and citrus fruits, can help lower your cholesterol, according to the American Heart Association.
Carbohydrates vs. Fat
Saturated fat increases both LDL and total cholesterol levels, so the American Heart Association recommends less than 7 percent of your calories come from this type of fat. Replacing saturated fat with unsaturated fat can lower your LDL cholesterol levels, but replacing saturated fat with refined carbohydrates may decrease HDL levels and cause other changes that increase your heart disease risk, according to a study published in 2010 in the "American Journal of Clinical Nutrition."
Considerations
Carbohydrates are not all good or all bad. The type of carbohydrate you consume will determine the effect on your cholesterol. Refined and simple carbohydrates may increase your risk not only for heart disease but also for Type 2 diabetes. Eating too many calories overall, whether they are from complex carbohydrates or other foods, can also unfavorably affect your cholesterol and triglyceride levels, especially if you consume enough calories to gain weight.
References
- Texas Heart Institute: Cholesterol
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- American Heart Association: Cholesterol, Fiber and Oat Bran
- "American Journal of Clinical Nutrition"; Saturated Fat, Carbohydrate, and Cardiovascular Disease; Patty W Siri-Tarino, et al.; January 2010
