Is Brown Rice Good for High Cholesterol? (Expert Answer)

Short Answer: Brown rice is good for high cholesterol. Because it has fiber, magnesium, and phytosterols and they can lower your LDL cholesterol and raise your HDL cholesterol.

High cholesterol is a condition that affects your blood vessels and heart.

In high cholesterol, your body has too much of a fatty substance called cholesterol in your blood.

This can lead to various health problems, such as atherosclerosis, heart attack, and stroke.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume fiber-rich foods like oats, beans, and fruits and avoid saturated fat-rich foods like butter, cheese, and red meat.

Now, brown rice is a whole grain rice with the inedible outer hull removed. It has a nutty flavor and a chewy texture.

People usually cook brown rice in water and eat it as a side dish or a main meal.

Brown rice is good for high cholesterol because it contains dietary fiber, magnesium, and phytosterols.

These ingredients can help lower your LDL (bad) cholesterol and raise your HDL (good) cholesterol.

One cup of cooked brown rice can give you 3.5 grams of fiber (14% of your daily needs), 84 mg of magnesium (21% of your daily needs), and 0.1 mg of phytosterols (0.3% of your daily needs).

Fiber can help reduce the absorption of cholesterol in your intestines and lower your blood cholesterol levels.

Magnesium can help relax your blood vessels and lower your blood pressure.

Phytosterols can help block the absorption of cholesterol in your gut and lower your blood cholesterol levels.

Furthermore, brown rice is a complex carbohydrate and complex carbohydrates are good for high cholesterol.

Because, they provide steady energy and do not spike your blood sugar levels.

You can eat up to three servings of brown rice per day safely.

More than that can cause bloating, gas, and digestive issues.

Also, you shouldn’t eat brown rice if you have celiac disease or gluten intolerance to prevent allergic reactions.

Because, brown rice may contain traces of gluten from cross-contamination.

You can buy fresh brown rice in your local market or can order it from online.

Always choose organic and unpolished brown rice.

Because, they have less pesticides and more nutrients.

You can store them in an airtight container in a cool and dry place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.

I always recommend my high cholesterol patients to follow a high cholesterol-friendly diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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