High cholesterol is a common condition that can increase your risk for heart disease and stroke. Diet plays an important role in managing high cholesterol. While some types of bread should be limited, others can be included as part of a heart-healthy diet. Choosing the right bread is important for helping lower LDL (bad) cholesterol and raising HDL (good) cholesterol.
What causes high cholesterol?
Your body needs cholesterol to build cell membranes and make hormones. But when you have too much of it in your blood, it can build up on the walls of your arteries. This plaque narrows your arteries and makes it harder for blood to flow. If a blood clot forms and blocks blood flow to your heart or brain, it can cause a heart attack or stroke.
High cholesterol is usually caused by lifestyle factors like an unhealthy diet, being overweight, smoking, and lack of exercise. Some people are also genetically prone to having high cholesterol. As you get older, your cholesterol levels also tend to rise.
How does bread affect cholesterol?
Bread may impact cholesterol levels in a few ways:
– Fiber – Soluble fiber has been shown to lower LDL (bad) cholesterol. Whole grains like oats, barley, and rye contain soluble fiber.
– Trans fats – Some breads contain trans fats, which raise LDL and lower HDL (good) cholesterol. Trans fats are often added to processed breads to extend shelf life.
– Refined grains – Refined grains have had the bran and germ removed, stripping away fiber, vitamins, and minerals. This makes the carbohydrates digest more quickly, negatively impacting cholesterol.
– Eggs – Bread made with whole eggs tends to be higher in cholesterol. Using egg whites instead can reduce the cholesterol.
– Fat content – Breads high in saturated fat like croissants, biscuits, and muffins can raise LDL cholesterol. Leaner breads are better choices.
What types of bread are good for high cholesterol?
Focus on breads that provide fiber, whole grains, and minimal saturated fat. Here are some of the top choices:
100% Whole Wheat Bread
Made from the entire wheat kernel, whole wheat bread contains 6-8g fiber per slice. The bran provides insoluble fiber while the germ has soluble fiber to help lower LDL. Choose 100% whole wheat rather than just “wheat bread” which often has refined grains.
Sprouted Grain Bread
Sprouting breaks down starches into natural malt sugars, making the grains easier to digest. Look for breads made with sprouted whole grains like wheat, rye, oats, and barley. They have a low glycemic impact while providing fiber.
Oat Bread
Oats contain a type of soluble fiber called beta-glucan which has been shown to lower LDL cholesterol. Oat bread provides 3-4g of fiber per slice. Avoid pitfalls like added sugar.
Rye Bread
Rye is a good source of fiber, packing up to 8g per slice. The soluble fiber in rye called beta-glucan can help reduce cholesterol absorption and aid elimination. Choose pumpernickel for the most benefits.
Sourdough Bread
The fermentation process of sourdough bread produces acids that lower the bread’s glycemic index. This results in less insulin secreted, improving cholesterol ratios. Opt for whole grain sourdough.
Ezekiel Bread
Ezekiel bread is made from sprouted whole grains including wheat, barley, beans, lentils, millet and spelt. It has minimal added sugars and provides 4g fiber per slice.
Whole Grain Pita Bread
Whole grain pita made with barley, oats, or rye can provide around 5g of fiber per 6-inch pita. The soluble fiber helps remove LDL cholesterol from the body.
Whole Grain Flatbreads
Look for flatbreads made with 100% whole grains like whole wheat, rye, or oats. They often provide at least 5g of fiber per serving to help lower cholesterol.
What breads should you avoid with high cholesterol?
Refined grains, added sugars, trans fats, and excess saturated fat can all negatively impact cholesterol levels. Here are some breads to reduce or avoid:
White Bread
Made with refined grains instead of whole grains, white bread is stripped of beneficial fiber, vitamins, and minerals. It can spike blood sugar and insulin, contributing to diabetes risk.
Brioche
Buttery, sweet brioche is made with eggs, butter, milk, and sugar. Just one slice can contain 15g saturated fat and 300 calories, raising LDL cholesterol.
Croissants
Flaky, buttery croissants are loaded with saturated fat, often around 17g per pastry. This buttery treat can certainly weigh heavy on your cholesterol numbers.
Sweet Breads
Sweet breads like banana bread, zucchini bread, and pumpkin bread may contain added sugars. Excess sugar consumption can increase triglycerides and lower HDL (good) cholesterol.
Biscuits
Fluffy, savory biscuits are often made with butter, shortening, or other saturated fats. Just one large biscuit can pack up to 6g saturated fat.
Muffins
Often more cake than bread, many muffins are high in added sugars. They can also contain refined flours and excess fat from ingredients like cream, eggs, and oil.
Glazed Donuts
In addition to refined flour, donuts are fried and topped with sugar glazes or frostings. The combination adversely affects cholesterol ratios and heart health.
Cracker Breads
Some crackers advertised as bread replacements contain partially hydrogenated oils high in trans fats shown to raise LDL and lower HDL cholesterol.
Tips for picking the best bread for high cholesterol
Use these helpful tips when evaluating different bread options for a high cholesterol diet:
– Check the label. Look for 100% whole grain as the first ingredient, at least 3g fiber per slice, and minimal added sugars.
– Seek out sprouted. Breads made with sprouted grains have added benefits for digestion and blood sugar control.
– Know your fats. Limit saturated fat from ingredients like butter, eggs, and cream cheese. Avoid trans fats.
– Go easy on extras. Bread with added sugars, cheeses, meats, and condiments drives up calories, sodium, and cholesterol.
– Less is more. Stick to just 1-2 slices of bread each day as part of a balanced diet. Moderation is key.
Sample high cholesterol meal plan with bread
Here is a sample day of cholesterol-friendly meals and snacks featuring whole grain breads:
Breakfast:
– 1 cup fresh berries
– 1 whole wheat English muffin with 2 tbsp natural peanut butter
Lunch:
– Tuna salad sandwich on 2 slices sprouted grain bread
– 1 cup vegetable soup
– 1 pear
Snack:
– 1 oz low-fat string cheese
– 10 whole grain crackers
Dinner:
– 3 oz grilled salmon
– 1 cup roasted Brussels sprouts
– 1/2 whole wheat pita with hummus
Dessert:
– 1 oz dark chocolate (70% cacao or higher)
Conclusion
Bread can be enjoyed in moderation as part of diet for high cholesterol. Focus on fiber-rich whole grain varieties lowest in trans and saturated fats. Limit added sugars and pair bread with other heart-healthy foods like fruits, vegetables, and lean proteins. Read labels closely and stick to just 1-2 servings of bread each day as part of a balanced approach to manage cholesterol through diet.