Five carbohydrates that do the heart good, according to experts

Nregarding carbohydrates, the secret lies in the choice of the most beneficial and not in taking them completely off the diet.

This applies even to people with heart problems: “Fibre and antioxidant rich carbohydrates contribute to cardiovascular health, helping to reduce LDL cholesterol (bad), balance blood sugar, control weight and decrease inflammation,” says nutritionist Sheri Gaw.

EatingWell highlights 5 hydrates that experts recommend to improve cardiovascular health. 

5 types of hydrates that are good for the heart

1. Oats

Starting the day with a bowl of oatmeal is one of the simplest ways to take care of heart health. Its benefit is due to beta-glucan, a type of soluble fiber. 

“ Oats are particularly effective in reducing LDL cholesterol, because soluble fiber binds to cholesterol in the digestive tract and helps eliminate it from the body,” says nutritionist Lisa Young. 

This slowly digestible fiber also contributes to the stability of blood sugar, providing lasting energy. 

2. Legume

Although legumes may not be the first food group that comes to mind when thinking about hydrates, their consumption is recommended. 

Foods such as beans, lentils and chickpeas are a cheap source of vegetable protein and soluble fiber. In addition, regular consumption of legumes is associated with a lower risk of heart disease. 

“Change animal protein by vegetable from lentils, chickpeas or tofu helps reduce the intake of saturated fat and increase the intake of soluble fiber, which reduces the formation of plaques in blood vessels,” Gaw said. 

Legumes also provide potassium and magnesium, two minerals that help maintain blood pressure at healthy levels. 

3. Red fruit

With low sugar content compared to fibers, red fruits contribute to heart health. The color blue and red originates in anthocyanins, a class of antioxidant pigments.

“ The antioxidants present in red fruits help to combat oxidative stress and reduce chronic inflammation, both closely linked to the progression of cardiovascular diseases,” said Herring. 

This fruit helps reduce chronic inflammation that may affect blood vessels over time. Rich diets in these compounds are associated with a lower risk of heart disease.

4. Sweet potatoes

Sweet potato can replace more refined hydrates and offers fibers, besides potassium, an essential mineral that most people do not consume enough. 

“Posium helps regulate blood pressure, balancing sodium levels in the body. Fibers also contribute to healthy cholesterol levels,” Young said.

Potassium and sodium act together, i.e., consuming enough potassium helps neutralize the effect of salt on blood pressure.

5. Whole grains

Grains such as quinoa, whole rice and barley are less processed than white rice or refined flour, thus preserving the fibers, magnesium and the vitamins of complex B.

“ Regular consumption of whole grain is associated with reduced risk of cardiovascular diseases and can help promote a healthy weight”, says Herring.