5 Carbs People with Heart Disease Should Be Eating, According to Dietitians

Dietitians recommend that people with heart disease prioritize five specific carbohydrates—oats, berries, legumes, whole grains, and vegetables—to improve cardiovascular outcomes. These complex carbohydrates provide soluble fiber and antioxidants that lower LDL cholesterol and regulate blood pressure, according to reporting from EatingWell and guidelines from the American Heart Association.

Which carbohydrates help manage heart disease?

Dietitians cited by EatingWell identify five primary carbohydrate sources that support heart health. These foods are selected for their ability to manage lipids and reduce inflammation in the arteries.

• Oats: These contain beta-glucan, a type of soluble fiber that binds to cholesterol in the digestive tract.
• Berries: Strawberries, blueberries, and raspberries provide anthocyanins, which are antioxidants that may reduce oxidative stress in the vascular system.
• Legumes: Beans, lentils, and chickpeas offer a combination of plant-based protein and high fiber content.
• Whole Grains: Quinoa, farro, and brown rice provide B vitamins and fiber that slow glucose absorption.
• Vegetables: Leafy greens and cruciferous vegetables provide potassium and nitrates, which help relax blood vessels.

These choices contrast with refined carbohydrates, such as white bread or sugary cereals, which can spike blood glucose and contribute to weight gain, according to the Mayo Clinic.

How do soluble fibers lower cholesterol?

Soluble fiber, found heavily in oats and legumes, creates a gel-like substance in the gut. This gel traps cholesterol and bile acids, forcing the body to excrete them rather than absorbing them into the bloodstream.

The Mayo Clinic states that this process directly lowers low-density lipoprotein (LDL), often called “bad” cholesterol. Lowering LDL levels reduces the buildup of plaque in the arteries, a condition known as atherosclerosis, which is a primary driver of heart attacks and strokes.

While insoluble fiber—found in whole wheat and some vegetables—aids digestion, it does not have the same direct effect on cholesterol absorption as the soluble fiber found in oats.

What is the difference between complex and refined carbs?

The distinction between “good” and “bad” carbs depends on the processing of the food. Complex carbohydrates remain intact, meaning they retain their natural fiber and nutrient structures.

Refined carbohydrates undergo processing that removes the bran and germ. This removal strips away the fiber and vitamins, leaving mostly starch. According to the American Heart Association, refined carbs are digested quickly, causing rapid spikes in blood insulin.

Chronic insulin spikes can lead to insulin resistance and increased triglycerides, both of which elevate the risk of cardiovascular disease. Complex carbs, such as quinoa or lentils, digest slowly, providing a steady release of energy and maintaining more stable blood sugar levels.

How do these fit into broader heart-health guidelines?

The recommendations for heart-healthy carbohydrates align with the Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet. Both frameworks emphasize plant-based fibers over animal fats and processed sugars.

The American Heart Association suggests limiting added sugars to no more than 6% of total daily calories for women and 10% for men. Replacing these added sugars with the fiber-rich carbs recommended by dietitians helps patients meet these targets.

Potassium, found in the recommended vegetable category, also plays a critical role. According to the National Heart, Lung, and Blood Institute, potassium helps the body excrete sodium and eases tension in blood vessel walls, which lowers blood pressure.

Medical professionals emphasize that while these carbohydrates are beneficial, they should be part of a comprehensive plan that includes physical activity and medication as prescribed by a physician.