The One Carb (Yes, Carb) Cardiologists Swear by for Better Cholesterol
The older you get, the more important it is to look after your heart. Scientific research shows that aging is a primary, independent risk factor for cardiovascular disease. While you can't stop the clock, there is a lot you can do to lower your risk through how you live. One particularly powerful way is to maintain healthy cholesterol levels.
"Cholesterol levels reflect how your body is handling fats and inflammation over time, which directly impacts your risk of heart disease. When it's off balance, it can damage blood vessels and impact overall health for years before symptoms show up," says Dr. Abid Husain, MD, FACC, an integrative cardiologist and functional medicine doctor at the Boulder Longevity Institute.
Related: Cardiologists Are Begging People To Stop Ignoring This Important Cholesterol Number
As Dr. Husain explains, high cholesterol can damage blood vessels over time before you even realize it. This is why it's important to know your cholesterol numbers. The American Heart Association recommends that adults get their cholesterol checked every five years. If your LDL cholesterol is too high, your doctor may recommend cholesterol-lowering medication.
Something everyone can benefit from is supporting their cholesterol through diet. You may already know the basics of eating for healthy cholesterol, such as avoiding fatty meats, fried foods and soda, and eating lots of fruits and vegetables. But where do carbohydrates factor in?
It's important to know that not all carbohydrate-based foods impact cholesterol the same way. Some foods high in carbs negatively impact it. But there's one carbohydrate-rich food that cardiologists we talked to say supports both healthy cholesterol and heart health overall.
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How Carbohydrates Impact Cholesterol
When talking about carbohydrates and cholesterol, it's important to know the difference between simple carbohydrates and complex carbohydrates. Simple carbohydrates are foods that are broken down quickly for energy, while complex carbohydrates are digested more slowly and help provide sustained energy. You may have also heard of refined carbohydrates, which are processed foods that have been stripped of fiber and nutrients.
"Not all carbohydrates affect the body the same way," explains Dr. John Conte, MD, a cardiac surgeon and the medical director of cardiothoracic at XVIVO, a medical technology company specializing in organ transplants. Dr. Conte explains that refined carbs such as sugary drinks, white bread and highly processed snacks are quickly absorbed and can shift the body's metabolism. "This ultimately raises bad cholesterol while lowering good cholesterol," he says.
Dr. Conte adds that excess sugar and refined carbs can also be converted into fat in the body. In excess, this can lead to weight gain, which is another risk factor for cardiovascular disease. "That's why limiting highly processed carbohydrates is an important part of managing cholesterol and overall heart health," he tells Parade.
Dr. Husain explains that a diet that's high in simple carbs can increase the risk of diabetes and plaque buildup in the arteries. But both cardiologists say that this is not the case with complex carbohydrates. "Complex carbohydrates tend to have the opposite effect, largely because of their fiber content," Dr. Conte shares.
Dr. Conte explains that foods like whole grains, beans and vegetables contain soluble fiber, which binds to cholesterol in the digestive tract and helps remove it from the body before it's absorbed. "This process helps lower LDL levels and supports a healthier overall lipid profile. These foods are also digested more slowly, which helps regulate blood sugar and reduce some downstream metabolic effects that can negatively impact cholesterol," he says.
Dr. Husain also says that complex carbs support cholesterol levels, sharing, "The natural sugars don't get absorbed as quickly and don't cause as high a spike in blood sugar. The fibers help your body process fats more efficiently. This reduces the inflammation in your system."
Related: The Best Carb for Aging and Gut Health, According to Dietitians
The Carbohydrate To Eat More of To Support Your Cholesterol
Both cardiologists say that virtually all complex carbohydrates support cholesterol because they are packed with beneficial nutrients, such as fiber. Whole grains, beans, chickpeas, lentils, sweet potatoes and berries are all examples of complex carbohydrates that support heart health. But there's one carbohydrate that can be particularly beneficial that both Dr. Conte and De. Husain say many people don't eat regularly: oats.
"Oats are one of the best heart-healthy carbohydrates. They're rich in soluble fiber, which helps reduce LDL cholesterol by limiting how much of it is absorbed into the bloodstream. When eaten regularly, without added sugar, oats can be an effective way to support healthier cholesterol levels," Dr. Conte says.
Scientific research backs this up, showing that eating oats regularly is associated with lowering LDL cholesterol. Researchers say that the oats' rich polyphenol (antioxidant-rich micronutrients) content also contributes to lowering cholesterol. This is in addition to oats' high fiber content. "The digestible fibers in oats have something called beta-glucans. These fibers have been repeatedly shown to have the ability to lower cholesterol in many trials. These fibers also help regulate blood sugar," Dr. Husain explains.
How To Take This Cholesterol-Lowering Carb One Step Further
Want to support your cholesterol even more? Dr. Husain recommends topping your oats with berries and walnuts. "The berries provide vitamins, nutrients and a little sweetness, while the walnuts have healthy omega-3 fats and a small amount of protein," he says. Both berries and walnuts have also been scientifically shown to lower LDL cholesterol too.
While eating oats regularly can help lower LDL cholesterol, Dr. Husain notes that it is possible to overdo it. "Amount and quality of carbs matter. You can have too much of a good thing, so eat good carbs and keep it in balance with other nutrients," he says.
Remember, there are lots of heart-healthy, cholesterol-lowering carbs you can integrate into your diet. But starting your day with a bowl of oats is certainly a great way to set a heart-healthy tone for the rest of the day.
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Sources
- Rodgers, J. L., Jones, J., Bolleddu, S. I., et al. (2019). Cardiovascular Risks Associated with Gender and Aging. Journal of Cardiovascular Development and Disease. 6(2):19
- Dr. Abid Husain, MD, FACC, integrative cardiologist and functional medicine doctor at the Boulder Longevity Institute
- What Your Cholesterol Levels Mean. American Heart Association
- Carbohydrates. American Heart Association
- Dr. John Conte, MD, cardiac surgeon and the medical director of cardiothoracic at XVIVO, a medical technology company specializing in organ transplants
- Grundy, M. M. L., Fardet, A., Tosh, S. M., et al. (2018). Processing of oat: the impact on oat's cholesterol lowering effect. Food & Function. 9(3):1328-1343
- Huang, H., Chen, G., Liao, D., et al. (2016). Effects of Berries Consumption on Cardiovascular Risk Factors: A Meta-analysis with Trial Sequential Analysis of Randomized Controlled Trials.Scientific Reports. doi: 10.1038/srep23625
- Banel, D. K. and Hu, F. B. (2009). Effects of walnut consumption on blood lipids and other cardiovascular risk factors: a meta-analysis and systematic review. The American Journal of Clinical Nutrition. 90(1):56-63
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This story was originally published April 15, 2026 at 11:25 AM.