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Scientists uncover one food that they say lowers LDL cholesterol fast.In a recent study, participants who ate only oatmeal for two days showed roughly a 10% reduction in cholesterol.Here\u2019s what experts want you to know about the findings.<\/p>\n
Finding natural ways to lower cholesterol is often a first step in boosting heart health. While there are many foods to help lower yours<\/a>, one in particular may be worth considering. Scientists found that eating oatmeal may lower LDL, or \u201cbad\u201d cholesterol levels by 10%.<\/p>\n Meet the experts: Cheng-Han Chen, M.D.<\/a>, board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA; Andrew M. Freeman, M.D., F.A.C.C.<\/a>, board-certified cardiologist; Keri Gans, M.S., R.D.N., C.D.N., author of The Small Change Diet.<\/p>\n A small study in Nature Communications<\/a> looked at the effect of oat-based dietary changes on cholesterol and other markers of heart health. The researchers examined 66 people who all had metabolic syndrome, or a series of biomarkers that put them at risk for type 2 diabetes<\/a> and heart disease<\/a>, including high blood pressure, elevated blood sugar, above-average body weight, and abnormal blood lipid levels. Then, 32 of the participants completed a short-term change in their diet, while 34 sustained the change for longer.<\/p>\n The short-term participants were randomly assigned to two groups, an \u201coat group\u201d and a control group. The oat group ate three oat-based meals for two days and then returned to their habitual diets for the remainder of the six-week study. The control group was given three standardized meals a day for two days that had similar macronutrient content to the oat group but did not include oats, and then returned to their regular diets for the six weeks.<\/p>\n The long-term dietary change participants were also divided into an oat group and a control group. This time, the oat group replaced one meal a day with oatmeal for six weeks while maintaining their regular diet for other meals, while the control group participants maintained their regular diets without oats for the full six weeks.<\/p>\n Follow-up scans at the end of the study revealed that the two-day oat diet was the most effective in lowering cholesterol, decreasing LDL levels by about 10%. Ahead, experts break down the findings and discuss if it\u2019s worth adding oats to your menu.<\/p>\n Why are the findings significant?<\/p>\n Addressing high cholesterol plays a big role in setting people up for better overall heart health. \u201cHigh cholesterol is a known significant risk factor for developing heart disease,\u201d explains Cheng-Han Chen, M.D.<\/a>, board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. \u201cFinding different ways to lower cholesterol will help us reduce the burden of heart disease in our society.\u201d<\/p>\n What\u2019s particularly promising about the study\u2019s results is both how quickly cholesterol levels were lowered and that the reduced LDL levels seemed to have some staying power, according to Andrew M. Freeman, M.D., F.A.C.C.<\/a>, a board-certified cardiologist. \u201cIt suggests a clinically meaningful LDL-cholesterol reduction can happen quickly in people with metabolic syndrome, a group at high risk for future cardiovascular disease,\u201d he says. \u201cThe authors note cholesterol values tended to remain below baseline during a six-week oat-free follow-up, hinting at a potentially durable physiologic \u2018reset\u2019 in some participants.\u201d<\/p>\n As for what makes oats so beneficial for heart health? The key is their high levels of \u201csoluble fiber, or beta-glucan,\u201d says Keri Gans, M.S., R.D.N., C.D.N., author of The Small Change Diet. This reveals \u201cthat the cholesterol-lowering effect of eating oatmeal might be a result of the breakdown products of oatmeal in our gut,\u201d Dr. Chen adds.<\/p>\n Do oats have other health benefits?<\/p>\n The beta-glucan levels present in oats help with more than lowering LDL, according to Gans. \u201cBeyond cholesterol, oats may also help stabilize blood sugar<\/a> levels and increase feelings of fullness after meals, thanks to their soluble fiber,\u201d she says. \u201cThis can lead to fewer energy crashes and better appetite control, which may support weight management over time.\u201d<\/p>\n What might this mean for you?<\/p>\n \u201cThe major takeaway is dose and context,\u201d explains Dr. Freeman. \u201cA brief, intensive oat-based pattern (three oat meals a day) produced clearer lipid improvements than a moderate oat addition layered onto an otherwise Western diet.\u201d<\/p>\n While the study showed replacing all of your meals with oats may lead to quicker results, it isn\u2019t exactly feasible. According to Gans, \u201cconsistency matters more than extremes\u2026While larger effects are observed with higher oat consumption, even moderate, consistent intake can be beneficial.\u201d<\/p>\n Still, a diet heavy in oats isn\u2019t for everyone, and it\u2019s always important to be cautious when making significant changes to your routine. \u201cThose with celiac disease or gluten sensitivity should choose certified gluten-free oats, and anyone increasing fiber intake should do so gradually to prevent digestive discomfort,\u201d Gans warns.<\/p>\n