You can have bread on a diet to lower your cholesterol levels as long as you eat low-fat breads. To lower cholesterol, you need to reduce intake of saturated fat and limit or avoid trans fat. Unhealthy fats raise harmful cholesterol levels in your bloodstream, increasing the risk of heart disease.
Saturated and Trans Fats
Nearly all foods contain some fat, which plays an important role as a source of energy and to help manufacture cells in your body. Your body usually produces all the saturated fat you require, so you need to keep your intake of it as low as possible, according to the Harvard School of Public Health. Saturated fat increases your total cholesterol count by raising LDL cholesterol levels. Excess LDL builds up plaque in your arteries that interferes with blood flow to the heart. Trans fats, made with partially hydrogenated oils to keep foods lasting longer, raise LDL and also lower healthy HDL cholesterol. HDL, known as the "good" cholesterol, clears the bloodstream of excess cholesterol.
Refined Breads
Saturated fats come mainly from meat, fish, the skin on poultry and whole-milk dairy products. Coconut, palm and palm kernel oil also contain saturated fats. Commercially baked goods, processed foods and fried foods in restaurants contain trans fat. Avoid baked goods, including butter rolls and croissants. Choose whole-grain or whole-wheat breads over refined breads, which contain fatty ingredients. Refined breads include white bread, muffins, corn bread, biscuits and quick breads, which can raise your cholesterol levels.
Whole Grains and Healthy Fats
Whole grains have more fiber and nutrients than refined grains, which go through a milling process. Buy breads that contain 100 percent whole grains or 100 percent whole wheat. Avoid using high-fat butter. Select soft margarine instead of hard margarine, which contains trans fat. Light margarines may have low saturated fat content. Check food labels. Olive oil makes a healthy alternative to butter or other fatty additives on your breads. Olive oil contains monounsaturated fat, which may improve cholesterol levels. Spread a small amount on your bread.
Heart-Healthy Diet
When choosing whole-grain and whole-wheat bread for your meals, you can also consider whole-grain pasta, high-fiber cereal, brown rice, oatmeal and barley for whole-grain health. Eating whole-grain bread alone doesn't lower your cholesterol. Your diet should also include fruits and vegetables, lean meat with all visible fat trimmed off, skinless poultry and low-fat or nonfat dairy products. Fish usually has lower saturated fat than meat and poultry. Choose fish rich in omega-3 fatty acids, such as salmon, herring, halibut and tuna, to help lower cholesterol.
