The best way to eat oatmeal for lowering cholesterol is to choose whole oats (steel-cut or rolled), consume them regularly for their soluble fiber (beta-glucan), and add cholesterol-fighting toppings like berries, nuts, seeds, or apples, while avoiding added sugars and unhealthy fats, which boosts fiber and healthy fats for better LDL reduction. Cooking methods that increase beta-glucan's gel-forming properties, like traditional boiling or overnight soaking, are effective, along with adding other plant-based foods.
Eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8%. Oatmeal contains soluble and insoluble fiber – two types that your body needs. Insoluble fiber, which is also found in the skins of many fruits, helps keep us regular.
Healthy oatmeal recipes
Chia seeds are high in heart-healthy soluble fiber and omega-3 fatty acids. Both oats and chia seeds provide soluble fiber, which lowers cholesterol levels. The small amount of carrots in this recipe provides 100% of your daily vitamin A and is good for your eyes and immune system.
Eating oatmeal every morning for 30 days boosted energy and improved digestion. It also helped with slight weight loss and overall well-being. The high fiber in oatmeal was key to these benefits.
A few changes in your diet can reduce cholesterol and improve your heart health:
To remove cholesterol from your body, adopt a heart-healthy lifestyle by eating more soluble fiber (oats, beans, fruits) and healthy fats (olive oil, fish), exercising regularly (30 mins most days), losing excess weight, quitting smoking, and limiting alcohol, as these changes lower bad LDL cholesterol and raise good HDL cholesterol, with some people needing medication for more severe cases.
Avocado Toast
Another great cholesterol-lowering breakfast is avocado on whole-grain or whole-wheat toast, says Popp. Avocados are an excellent cholesterol-lowering food. This creamy fruit is rich in healthy unsaturated fats, gut-healthy fiber, and plant sterols that can help bust LDL, the experts note.
One line of reasoning used to argue oats aren't healthy is that eating them can lead to spikes in blood sugar (glucose). This seems to be linked to the rising use of glucose monitors by people who don't have diabetes.
Heart Healthy Whole Grains – Quaker Oats are 100% Whole Grains. Diets rich in whole grain foods and other plant foods and low in saturated fat & cholesterol may help reduce the risk of heart disease. Good Source of Fiber – Quaker Oats provide a good source of fiber to support a healthy digestive system.
Research shows that a daily bowl of oatmeal can reduce your risk of heart disease by lowering your total cholesterol and artery-clogging “bad” cholesterol.
Try to eat more:
Synsepalum dulcificum (Miracle fruit) is a tropical plant in West and Central Africa, which has been historically used for treating diarrhea in humans and animals. Pharmacological research has shown that the leaves of the plant possess anti-hyperlipidemia activity.
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount.
Overnight oats are made using raw oats soaked in liquid overnight, allowing them to absorb moisture and soften without cooking. This no-cook method preserves the soluble fiber in oats, particularly beta-glucan, which has been shown to help reduce LDL cholesterol (the “bad” kind) and promote heart health.
And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
The TLC diet recommends limiting serving sizes or replacing foods high in saturated fat and cholesterol with healthier options. Fruits, vegetables, legumes (beans and lentils), nuts, whole grains, low- or non-fat dairy products, fish, poultry without the skin, and in moderate amounts, lean meats are good options.
Steven Gundry warns that oats contain a gluten-like lectin, which may trigger immune responses in gluten-sensitive individuals, potentially leading to intestinal damage and systemic inflammation.
The 11 Healthiest Instant Oatmeal Brands
“Quick oats, being more finely processed, tend to digest more rapidly and may cause a slightly quicker rise in blood sugar compared to rolled oats,” Bannan explains. “Rolled oats have a lower glycemic index, meaning they provide more sustained energy and may keep you feeling full longer.”
What happens if I eat oatmeal every morning for a month? Eating oatmeal daily for a month can aid weight loss, improve digestion, stabilize blood sugar, and promote heart health by lowering bad cholesterol.
Healthy Breakfast Ideas
It May Help Your Gut Bacteria Thrive
Oatmeal is also a prebiotic food, which feeds the good bacteria in your gut. Maintaining healthy gut bacteria—also known as your gut microbiome—will benefit your body's immune system, improve your mood and digestion, and help to ward off diseases.
Give cheese on toast a miss and instead use sliced or mashed avocado to top wholegrain toast or crumpets. This quick snack is rich in unsaturated, rather than saturated, fats. Try a sprinkle of seeds or chilli flakes for an extra kick. Read more from our dietitian about avocados and fat.
It's a free, simple, and low-impact exercise. Aim for brisk walks that get your heart pumping. That could be power walking with arm swings or a leisurely stroll, whatever feels right for you. Studies show regular brisk walking offers numerous benefits, including lowering LDL and raising healthy HDL cholesterol.
Other medicines may be used if statins do not work or you do not want to take statins. These include: other tablets – such as ezetimibe, fibrates, bile acid sequestrants (also called resins) and bempedoic acid. injections – such as alirocumab, evolocumab and inclisiran.