Can I eat rice if I have high cholesterol?

November 22, 2025 •

4 min read

According to the American Heart Association, a diet rich in whole grains can improve cholesterol and reduce the risk of heart disease. This raises the common question: Can I eat rice if I have high cholesterol? The answer depends largely on the type of rice and how it is incorporated into your diet.

Quick Summary

Eating rice with high cholesterol is fine when making smart choices. Favor fiber-rich whole grains like brown rice over refined white rice and practice portion control to help manage lipid levels.

Key Points

Whole grains are key: Opt for brown, black, or wild rice instead of refined white rice to benefit from higher fiber and nutrient content.
Practice portion control: Mindful portioning of all rice types helps manage carbohydrate intake and weight, which indirectly influences cholesterol.
Avoid blood sugar spikes: White rice's high glycemic index can raise triglycerides, negatively impacting cholesterol over time.
Increase your fiber: The soluble fiber in whole-grain rice varieties actively helps lower LDL ("bad") cholesterol.
Don't confuse with supplement: Red Yeast Rice is a separate supplement with statin-like effects and should only be used under a doctor's supervision.
Balance your meal: Combine rice with lean proteins, healthy fats, and lots of vegetables to create a heart-healthy, balanced plate.

Understanding the Link Between Rice and Cholesterol

While rice does not contain dietary cholesterol itself, its effect on cholesterol and triglyceride levels is influenced by its nutritional profile. Refined white rice and whole-grain rice varieties have distinct impacts on heart health. The key difference lies in the processing: white rice is stripped of its nutrient-dense bran and germ, while whole grains, like brown rice, retain them. This distinction is crucial for anyone managing high cholesterol.

The Case Against Refined White Rice

White rice is a refined carbohydrate with a higher glycemic index (GI). High-GI foods cause rapid spikes in blood sugar, which can lead to increased triglyceride levels, a type of fat in your blood. Over time, consistently high triglycerides and blood sugar can contribute to high cholesterol and increase the risk of heart disease. The lack of fiber in white rice also means it provides less satiety, potentially leading to overeating and weight gain, another risk factor for high cholesterol. In short, while a bowl of white rice isn’t a direct cholesterol bomb, excessive consumption and poor pairing can be detrimental.

The Benefits of Whole-Grain Rice for Cholesterol Management

On the other hand, whole-grain rice varieties like brown, red, black, and wild rice are excellent choices for a heart-healthy diet. They retain the fiber, vitamins, and minerals that are stripped from white rice during processing. The high fiber content is particularly beneficial for cholesterol. Soluble fiber binds to cholesterol in the digestive tract and helps remove it from the body, lowering total and LDL ("bad") cholesterol levels. Additionally, brown rice contains compounds called phytosterols, which also help reduce LDL cholesterol. Whole-grain rice also has a lower glycemic index compared to white rice, resulting in a more gradual rise in blood sugar and better management of triglycerides.

Practical Ways to Incorporate Rice into a High-Cholesterol Diet

Instead of completely eliminating rice, those with high cholesterol can make simple, heart-smart changes to their eating habits. The goal is moderation and informed choices.

Healthy Habits for Rice Consumption:

Prioritize whole grains: Make brown rice, wild rice, or other whole-grain varieties your default choice.
Practice portion control: A standard serving of cooked rice is about a half-cup. Consider using smaller portions to balance your carbohydrate intake.
Balance your plate: Pair rice with sources of lean protein (like chicken or fish), plenty of non-starchy vegetables, and healthy fats (like avocado or olive oil).
Experiment with alternatives: If you need a break from rice, try other whole grains like quinoa, buckwheat, or barley. Cauliflower rice is a fantastic low-carb, high-fiber option.
Rinse your rice: Some research suggests that cooking rice in excess water and draining can reduce arsenic levels, though this does not affect its natural nutritional benefits.

Comparison: White Rice vs. Brown Rice


Feature	White Rice	Brown Rice
Processing	Refined; bran and germ removed.	Whole grain; bran, germ, and endosperm intact.
Fiber Content	Low (less than 1g per cup).	High (over 3g per cup).
Glycemic Index (GI)	High (causes quick blood sugar spikes).	Lower (causes a more gradual blood sugar increase).
Nutrients	Often fortified with B vitamins, but generally nutritionally deficient.	Rich in fiber, magnesium, selenium, and B vitamins.
Cholesterol Impact	Can increase triglycerides when eaten in excess, indirectly affecting cholesterol.	Fiber and phytosterols can help lower LDL ("bad") cholesterol.
Heart Health	Excessive consumption linked to increased risk factors.	Associated with a lower risk of heart disease.

Understanding Red Yeast Rice

It's important not to confuse dietary rice with the supplement Red Yeast Rice. This supplement is made from rice fermented with a specific yeast and contains monacolin K, a compound chemically identical to the statin drug lovastatin. Some studies show that supplements containing significant monacolin K can effectively lower total and LDL cholesterol. However, the active ingredient's concentration varies widely among products, and it carries the same potential side effects as statin medications. Always consult a doctor before taking a supplement like Red Yeast Rice.

Conclusion

For individuals with high cholesterol, rice does not need to be eliminated from the diet. The key is making informed choices by opting for whole-grain varieties over refined white rice and being mindful of portion sizes. Whole-grain rice provides beneficial fiber and nutrients that actively support heart health and cholesterol management. By pairing rice with lean proteins, healthy fats, and plenty of vegetables, and considering healthier alternatives, you can continue to enjoy rice as part of a balanced, cholesterol-conscious diet. For more guidance on managing your heart health, visit the Heart Foundation website.

Frequently Asked Questions

While white rice does not contain cholesterol itself, its high glycemic index can lead to increased triglyceride levels when consumed in excess, which can contribute to overall high cholesterol.

Yes, brown rice is beneficial for managing high cholesterol. As a whole grain, it is rich in fiber and nutrients that help lower LDL ("bad") cholesterol levels and promote heart health.

Whole-grain varieties are the best choice. This includes brown rice, black rice, red rice, and wild rice, which are all high in fiber and nutrients that support lower cholesterol.

Portion size is important. The USDA recommends that adults consume 6–10 ounces of total grains daily, with half being whole grains. A typical cooked serving of rice is about half a cup.

Yes, many nutritious alternatives exist, including quinoa, barley, buckwheat, and cauliflower rice. These options are often higher in fiber and offer additional health benefits.

Choose brown rice over white, control your portion size, and pair it with lean protein, healthy fats, and a generous amount of vegetables to create a balanced meal.

Brown Basmati rice is an excellent option, as it is a whole grain rich in fiber. White Basmati is a refined grain, but it often has a lower glycemic index compared to other white rice varieties, making it a better choice among refined options.