The #1 Whole Grain to Eat to Help Decrease Cholesterol, According to a Dietitian

When you think of a whole grain that helps lower cholesterol, you may think of oats; after all, there has been a ton of research and media coverage around this whole grain. Still, other whole grains, such as bulgur, deserve the spotlight too. If you are looking to add a whole grain to your weekly meal rotation to help promote healthy cholesterol levels, consider bulgur. We spoke with two registered dietitians, and here is what they have to say about the heart-healthy benefits of this whole grain.

What Is Bulgur?

Bulgur is a whole-grain staple in Mediterranean and Middle Eastern cuisines. Bulgur is typically made from durum wheat, where the grain is partially boiled, dried and ground before it is sold. Despite the parboiling and grinding process, all parts of the bulgur kernel are retained with most of its nutrients intact, making it a whole grain. Unlike oats, which can have a mushy texture, bulgur has a nutty-rich flavor and distinct chewiness.

Bulgur Nutrition Facts

 Per the USDA, 1 cup of cooked bulgur provides the following nutrients:

• Calories: 116
• Total Carbohydrates: 26 g
• Dietary Fiber: 6 g
• Protein: 4 g
• Total Fat: 0 g
• Sodium: 307 mg
• Iron: 1 mg
• Magnesium: 45 mg
• Phosphorus: 56 mg
• Selenium: 1 ug

Why Bulgur Is Great for Lowering Cholesterol

Bulgur is a worthy choice for lowering cholesterol because it is also a high-fiber whole grain. Every cup of cooked bulgur has about 6 grams of fiber, contributing close to one-quarter of your daily recommended fiber intake.

Bulgur contains both soluble and insoluble fiber—the former is a type of fiber that dissolves in water and forms a gel-like substance that acts like a sponge. Soluble fiber also reduces cholesterol levels by binding bile, a digestive product that helps digest fat, in the digestive tract, where it’s then moved out of the body without being absorbed, says Lindsay Malone, M.S., RDN, an adjunct professor of nutrition at Case Western Reserve University’s School of Medicine.

Though insoluble fiber in bulgur doesn’t directly contribute to lowering cholesterol levels, this type of fiber adds bulk to your diet and aids in preventing constipation and promoting regular bowel movements.

The National Lipid Association suggests that eating at least 5 to 10 grams of soluble fiber every day may help with lowering “bad” LDL cholesterol by 5 to 10 points. The NLA recommends choosing foods with at least 1 to 3 grams of soluble fiber. While bulgur contains more insoluble fiber than soluble fiber, bulgur nonetheless still offers some soluble fiber that can contribute to your overall dietary fiber intake to potentially help lower your cholesterol levels.

Other Benefits of Bulgur

Plant-Based Protein Alternative

Whole grains, like bulgur, aren’t always top of mind when it comes to protein, but bulgur is an excellent source of plant-based protein, offering more than 4 grams for every 1 cup cooked. This can benefit your cholesterol levels. “Not only are you minimizing the saturated fat intake that comes with animal products, but you’re also adding in cholesterol-lowering fiber,” says Nichole Dandrea-Russert, M.S., RDN, owner of Purely Planted.

Since bulgur contains a decent amount of plant-based protein, it is a good alternative for swapping out meat protein with plant protein for those who want a meatless meal or are following a vegetarian or vegan diet. 

Rich in Antioxidants

Bulgur, in particular, contains lutein and zeaxanthin, per the University of Rochester Medical Center, two types of carotenoids that act as antioxidants. A 2023 study published in Frontiers in Nutrition noted that lutein and zeaxanthin have antioxidant and antiinflammatory properties that may protect the heart.

Low Glycemic Index

Bulgur is a low glycemic index food with a GI value of 46, meaning it doesn’t spike blood sugar levels as quickly as refined grains, such as white flour. Thanks to bulgur’s high fiber content, it’s an excellent grain for lowering cholesterol levels and helping to maintain blood sugar levels.

Affordable

Bulgur is an affordable and accessible grain found in the whole grains section of grocery stores and specialty-foods stores in packages or in bulk. You can also buy bulgur from online retailers.

Owing to its precooked nature, you can prepare bulgur swiftly in 5 to 20 minutes, depending on the type of bulgur and cooking method used. You can find fine, medium, coarse and very coarse varieties. The coarser the grain, the longer the cooking time.

Dandrea-Russert says fine bulgur is the easiest to prepare. Boil it on the stovetop for 5 to 10 minutes or add hot water to a bowl of bulgur and let it stand for 10 to 15 minutes. Once the grains are rehydrated and become tender, fluff them with a fork. She recommends pouring 1 cup of hot water for fine bulgur and 2 cups of hot water for coarse bulgur to soften the grain.

Dandrea-Russert loves using this grain to make a delicious pilaf like our Fresh Herb & Lemon Bulgur Pilaf. Bulgur’s fluffy texture and mild flavor make it a versatile grain that pairs well with a variety of spices and herbs. “Decide which spices and herbs from the region around the world you’d like to highlight, and combine them with cooked bulgur. For example, make an Italian-inspired pilaf with oregano, garlic, basil and olive oil, or make a Middle Eastern-inspired pilaf with coriander, cinnamon and saffron,” she recommends.

Malone says you can also prepare bulgur like rice in an Instant Pot or a slow cooker. She notes that using the Instant Pot to cook bulgur is easy—add 1½ cups of liquid, spices and 1 cup of bulgur, set to low pressure and cook for 12 minutes. 

Versatile

Bulgur isn’t only affordable and easy to prep, it’s also a versatile grain that can be used in savory and sweet dishes.

In savory dishes, use bulgur as a base for grain bowls. Top it with veggies and protein, and drizzle the bowl with a healthy fat like avocado or olive oil. In sweet dishes like bulgur pudding, pair the pudding with fruit and nuts to complete the filling dessert.

You can also use bulgur as a replacement in rice and quinoa dishes. Prepare a batch of bulgur in bulk at the beginning of the week to use in many dishes—browse our Healthy Bulgur Side Dish Recipes for inspiration.

How to Enjoy Bulgur

You can enjoy bulgur in tabbouleh, a dish that has fresh herbs, olive oil, lemon juice and onion—all foods that would also be beneficial for someone with high cholesterol, according to Malone.

Bulgur can serve as the base of a grain bowl along with beans, peas or lentils, plus any veggies you love or have on hand. The whole grain can also be a satiating addition to kibbeh, like our Pumpkin Kibbeh, and salads, like our Beet Salad with Yogurt Bulgur & Herbs. Make a salad a more satisfying meal by adding bulgur and protein, like our Seared Tuna with Bulgur & Chickpea Salad—add a serving of side veggies to complement this dish.

What to Consider When Incorporating Bulgur into Meals 

While bulgur is generally a safe and nutritious choice, bulgur is a form of wheat, meaning that it is also a gluten-containing grain. Individuals with a wheat allergy, celiac disease or gluten intolerance should avoid bulgur and opt for gluten-free grains, such as quinoa.

If you experience inflammatory bowel disease (IBD) or irritable bowel syndrome (IBS), you may also want to reconsider bulgur. Insoluble fiber may increase pain and bloating in IBS, notes the American College of Gastroenterology.

Because bulgur contains a significant amount of insoluble fiber, start with eating small servings and gradually increase intake as tolerated. When adding fiber-rich foods to your diet, drink plenty of water to minimize constipation. 

The Bottom Line

Bulgur is a whole grain that is just as nutritionally dense and delicious as other whole grain varieties and would be an excellent choice to add to your pantry, especially when you’re looking to lower your cholesterol. It is widely available, affordable, convenient and a versatile ingredient for a wide array of dishes—from pilafs to salads, soups, casseroles and many more. Its high fiber content makes it a well-rounded and satiating ingredient that promotes digestive health and potentially helps lower cholesterol. Check out our Hearty Bulgur Recipes for more inspiration.