While flour can affect your cholesterol and heart health, it’s largely based on the type of flour you consume. Refined flour can raise your cholesterol levels more than whole grain flour.

Flour can affect your cholesterol levels. But the specific answer to that question isn’t a clear-cut yes or no, as it depends on various factors.

The type of flour you use and the amount you consume are key factors in determining how flour might generally affect your cholesterol levels.

It’s also important to consider your overall eating habits, cholesterol levels, and other health conditions that may contribute to higher cholesterol levels and overall heart health.

Flour’s effect on cholesterol levels largely depends on whether it is refined (like white flour) or whole grain.

Most commercially sold refined white flour is labeled as “enriched flour.” This means that some of the B vitamins (like thiamin, riboflavin, niacin, and folic acid) and iron that were lost during milling are added back in after processing.

It’s a refined, finer flour.

However, the most important nutrient — fiber — is not added back. Fiber, especially soluble fiber, is crucial for reducing cholesterol absorption into the bloodstream.

When this nutrient isn’t present, the flour is digested and absorbed more quickly by the body, which can negatively affect cholesterol levels by potentially increasing the “bad” low-density lipoprotein (LDL) cholesterol and triglycerides.

Refined flours and highly refined carbohydrates can also raise blood sugar levels more quickly, which is also not favorable for cholesterol and overall metabolic health compared to whole grains.

Examples of popular products with refined flour

You can find refined flour in most baked goods and processed foods, including:

  • white bread and buns
  • most pastries, cakes, and cookies
  • white pasta
  • certain crackers and pretzels

The USDA recommends whole grains represent at least 50% of your eating each day, with flour being a signigicant fiber source.

Whole grains, including whole grain flours, are a key part of a heart-healthy eating style. They contain all parts of the grain, including the fiber-rich bran.

Consuming whole grains has been shown to lower total cholesterol and LDL cholesterol levels, primarily due to their high fiber content. This affects overall heart health and the development of cardiovascular disease.

In particular, oats contain beta-glucan, a soluble fiber that is more effective at lowering LDL cholesterol.

This small 2024 study also shows that refined corn flower, which may have bran and whole grain corn and bran added in, can possibly lower LDL cholesterol levels. The research only included 36 people with raised LDL cholesterol levels, but it found those people had a 13% lower LDL from when they started the 4-week trial.

Examples of healthy flours and foods

You can find many different tyoes of flour that are healthier and made with whole grain, compared to enriched white flour. These examples may include:

  • Whole wheat flour
  • Oat flour
  • Barley flour
  • Rye flour
  • Cornmeal (whole corn)
  • Brown rice flour
  • Buckwheat flour
  • Spelt flour

Some food options with these healthier flours might be:

  • Breads and baked goods: Use whole wheat, spelt, or rye for breads, or almond and coconut flour for cakes, cookies, and muffins.
  • Pancakes and waffles: Quinoa, oat, or whole wheat flour can be used to make heartier pancakes and waffles.
  • Thickening agent: Use chickpea flour for thickening sauces and soups, or arrowroot flour for a flavorless thickening option. This is often used in Indian cuisine for dishes like pancakes or pakoras.
  • Gluten-free alternatives: Coconut, almond, and quinoa flours may be choices for people wanting to avoid gluten.

It’s not about a strict “flour limit,” but rather a guideline to maximize the healthy type (whole grain) and minimize the refined white flour you eat.

For most healthy adults on a standard 2,000-calorie eating plan, the USDA recommendation is to consume about 6 ounce-equivalents of grains per day.

The most important rule is: At least half of your daily grains should be whole grains.

Flour typeDaily goalServings
Whole grain flour3 ounces or moreAim for 3 servings
Refined flour3 ounces or less3 servings or less

By consciously choosing whole grains at your main meals, you easily hit your target and increase the essential fiber needed to help lower your LDL cholesterol.

Here are some easy ways to swap enriched flour with whole grain flour each day:

  • Baking: When baking at home, substitute half or all of the refined white flour with whole wheat flour or oat flour.
  • Pasta: Choose 100% whole wheat pasta over regular white pasta. The texture is slightly chewier, but the fiber benefit is massive.
  • Bread: Look for bread that specifically states, “100% whole wheat” or “100% whole grain” on the label. “Wheat bread” or “Multigrain” often still contains mostly refined white flour.
  • Snacks: Swap pretzels, refined crackers, and chips for snacks like air-popped popcorn (a whole grain), whole grain crackers, or oats.

Examples of cholesterol-friendly flour foods

  • 1/2 cup of breakfast oatmeal made with rolled oats
  • Sandwich with 2 slices of 100% whole wheat bread
  • 1/2 cup of brown rice or whole wheat pasta
  • Snack of 5 small whole wheat crackers

The best choice for managing cholesterol is to replace refined white flour products with whole grain options and alternatives whenever possible.

The USDA recommends that most healthy adults on a standard 2,000-calorie eating plan consume about 6 ounce-equivalents of grains per day. At least half of your daily grains should be whole grains.

You can discuss with your healthcare team or a dietician or nutritionist the best ways to manage choleterol levels through your eating habits.