What's magic about oats? A lot. Oatmeal, that sturdy breakfast food from your grandmother's kitchen, has a lot going for it. Not only is it a fine way to start the day, but it can also really bring down your bad LDL
cholesterol levels without lowering your good cholesterol. The same goes for oat bran, which is in some cereals, baked goods, and other products. How Do Oats Help? Oatmeal is full of soluble fiber, which
we know lowers LDL levels. Experts aren't exactly sure how, but they have some ideas. When you digest fiber, it becomes gooey. Researchers think that when it's in your intestines, it sticks to cholesterol and stops it from
being absorbed. So instead of getting that cholesterol into your system -- and your arteries -- you simply get rid of it as waste. What's the Evidence? There's plenty of evidence that eating oatmeal lowers cholesterol levels.
It's such a well-accepted belief that the FDA gave it the status of a "health claim" in 1997. This allows manufacturers to advertise the heart-healthy benefits on boxes of oatmeal and other products. Some studies have shown that oats, when combined with other cholesterol-lowering foods, can have a big effect on cholesterol levels. In a study
published in the American Journal of Clinical Nutrition, researchers tested cholesterol-lowering drugs against cholesterol-lowering foods in a group of thirty-four adults with high cholesterol. Oat products were among the chosen foods. The results were striking. The diet lowered cholesterol levels about as well as
cholesterol drugs. Getting Oatmeal Into Your Diet It's fairly simple to work oatmeal into your meal plan. Start with the obvious: enjoy hot oatmeal in the morning. "Oatmeal makes a filling, healthy
breakfast," says Ruth Frechman, RD, a spokeswoman for the American Dietetic Association. She suggests that you add bananas or walnuts. If you're not so keen on hot oatmeal, try a cold cereal that's made from oat bran. But oatmeal isn't only for breakfast. "Ground oatmeal can be added to any food," Frechman tells WebMD. You can add it to
soups and casseroles. You can add some to breadcrumbs when you coat food for cooking. You can also add it to many recipes for baked foods. For instance, the American Dietetic Association suggests swapping one-third of the flour in recipes with quick or old-fashioned oats. Do keep in mind that not everything with "oatmeal" in the name will be good for you. For instance, some so-called oatmeal cookies might contain very little oatmeal and lots of fat and sugar. So pay attention to the label. Look to see how much soluble fiber is in the ingredients. How Much Do You Need? Most adults should get at least 25 grams of fiber a day. But the average Americans only eats about 15 grams of dietary fiber a day. So you should aim to double or triple your intake by consciously adding soluble fiber to foods. There are 3 grams of soluble fiber in 1.5 cups of oatmeal -- enough to lower your cholesterol, according to the American Dietetic Association. It may be a bit much for breakfast, so just add in oatmeal or bran to dishes at other times of the day. Nothing prepares you for the day like a nutritious breakfast. It’s well-known that skipping breakfast may leave you feeling hungrier later in the day, but it may also adversely affect your cholesterol level. A 2020 study in adults found that skipping breakfast may be associated with an increase in low-density lipoprotein (LDL) cholesterol. LDL cholesterol, which is sometimes referred to as “bad” cholesterol, is associated with an increased risk for heart attack and stroke. A 2019 review of research that looked at the outcomes of skipping breakfast in children and adolescents found that this practice may be associated with cardio-metabolic risk factors, including higher LDL cholesterol. However, additional research is still needed to support this conclusion. The foods you choose for breakfast can go a long way toward lowering your “unhealthy” LDL cholesterol and raising your “healthy” HDL cholesterol. Here are some of the best morning foods for improving your numbers. A 44-gram serving of steel-cut oaks packs 4 grams of dietary fiber. Oatmeal contains soluble fiber, which attaches to LDL cholesterol in your digestive tract and helps remove it from your body. Opt for an unsweetened variety where you can add your own toppings. Topping your oatmeal with a sliced apple, pear, or some raspberries or strawberries can add a boost of fiber. Don’t have the time to cook a bowl of oats? Cold oat cereal works, too. Just avoid products that are loaded with sugar. Adding a sliced banana or berries will also increase the fiber content of your cereal. Almonds are filled with healthy fats, fiber, magnesium, and vitamins. They’re also part of the family of tree nuts. According to Harvard Health Publishing, eating 2 ounces of these nuts each day can lower LDL cholesterol by about 5 percent. Up to 50 percent of the weight of almonds comes from monounsaturated fatty acids (MUFA). These fatty acids are associated with the reduction of LDL cholesterol. Pour yourself a glass of almond milk, toss a few sliced almonds onto your oatmeal, or eat them by the handful. The recommended serving size is about 1 ounce or a small handful. The recommended number of servings can vary per person. One cup of sliced almonds contains 45 grams of fat. This mash-up of toasted bread and mashed avocado may be a trendy breakfast choice, but it also scores high in healthfulness. A 2015 study in the Journal of the American Heart Association found that an avocado per day lowered LDL cholesterol levels in people who were overweight or obese. However, it should be noted that the study was funded with a grant from the Hass Avocado Board. Another study linked eating avocados with higher HDL cholesterol levels. Avocados are healthy on several levels. They’re high in monounsaturated fatty acids, which lower cholesterol and decrease the risk of heart disease and stroke. You can use them as a replacement for breakfast foods that are high in saturated fats, like sausage or bacon, which have been associated with an increased risk for heart disease. Avocados are also a rich source of sterols, which are plant-based substances that help to lower cholesterol. They’re also high in both soluble and insoluble fiber. If you’re watching your cholesterol levels but still looking for a nutrient-dense breakfast option, egg whites are cholesterol-free and packed with protein. There’s mixed research on how dietary cholesterol affects blood cholesterol, and as a result, the risk of cardiovascular disease. While in the past, the U.S. Department of Agriculture (USDA)’s Dietary Guidelines for Americans set a limit of three whole eggs per week, this recommendation was adjusted to 300 milligrams per day of dietary cholesterol in the 2015–2020 Dietary Guidelines for Americans. Scramble up a couple of egg whites and toss in a handful of spinach for fiber. Cook your eggs in olive or canola oil. These healthy oils may help improve your cholesterol numbers when used in place of animal-based fats, like butter. Orange juice is well-known for being an excellent source of vitamin C. Some brands add a nutritional boost by fortifying their juice with plant sterols and stanols. Adding 1.5 to 3 grams of sterols to your daily diet could lower your LDL cholesterol by 7.5 to 12 percent. If you’re not a fan of orange juice, try one of the other fortified foods available. Food sources of phytosterols can include:
Whey protein is made from whey, the liquid in milk that’s removed when manufacturers make cheese. Some studies have suggested that whey protein supplements may help lower cholesterol, although results have been inconsistent. One meta-analysis of 13 studies found that the supplements lowered triglycerides, another type of fat in the blood. A 2017 study found that whey protein supplementation may lower cardiovascular risk factors including LDL cholesterol in people who are overweight or have obesity. Make a healthy morning smoothie by combining low fat yogurt, ice cubes, berries, and a scoop of vanilla whey protein. This sweet concoction is low in fat and high in nutrition. Salmon is a great source of omega-3 fatty acids. These good fats can increase healthy HDL cholesterol and reduce the number of triglycerides circulating in the blood. You can enjoy smoked salmon on top of a whole-wheat bagel, in addition to other toppings such as tomato, capers, and sesame seeds. It can also be a healthy addition to scrambled eggs along with other plant-based ingredients like mushrooms and spinach — or as a protein topping on a brunch salad. This fast and delicious breakfast combines two sources of fiber: apples and bran. Bran is the hard outer layer of grains such as wheat, oats, barley, corn, and rice. High in fiber, bran also contains iron, magnesium, phosphorus, and potassium. According to a 2019 review of research, consuming whole grains such as bran may be associated with lower levels of LDL cholesterol. If you’re using a muffin mix, you can increase its healthfulness by using applesauce in place of oil. Does all oatmeal Lower cholesterol?Oatmeal, oat bran and high-fiber foods
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol. One serving of a breakfast cereal with oatmeal or oat bran provides 3 to 4 grams of fiber.
How much oatmeal do you need to lower cholesterol?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.
Is Quaker oatmeal good for high cholesterol?Oats were the first whole grain recognized by the FDA to help reduce cholesterol. In fact, the FDA approved the first-ever food specific health claim for oatmeal because of its heart-healthy benefits in a diet low in saturated fat and cholesterol.
Are rolled oats good for lowering cholesterol?Oats are a whole grain that offers numerous health benefits, including lowering cholesterol. They are versatile where you can eat them as a whole food or add them to a wide array of recipes.
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Best type of oatmeal to lower cholesterol
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