High cholesterol can be dangerous if left unmanaged but certain foods can help lower it by removing excess cholesterol from the body.
Specific foods like oats are highly effective at removing cholesterol molecules, with dietitian and nutritionist Sinead O’Donovan highlighting three ways they can be consumed to improve levels.
“Cholesterol is often misunderstood,” the expert explained. “It’s a wax-like substance that’s fine in our bloodstream and also in our cells.”
“[It] plays an essential role in health, so for example it helps make some of your hormones.
Sinead recommended three dietary additions for healthy cholesterol
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“However, when present in excess, it may lead to health problems, such as heart disease.”
O’Donovan emphasised that oats and barley are particularly valuable for managing cholesterol levels, noting: “Oats and barley grains are rich in a soluble fibre called beta-glucan and eating three grams of beta-glucan as part of a healthy diet and lifestyle may help to reduce your cholesterol.”
For those looking to incorporate more oat-based products into their diet, the dietitian recommends aiming for three daily servings.
“So aim for three servings of oat-based products per day, that may look like a bowl of porridge with 30 grams of oats, three oats cakes and a tablespoon or two of oat bran in a smoothie,” she said.
Recent research has demonstrated the significant impact of beta-glucan, found in oats and barley, on cholesterol reduction.
A 2020 study published in the journal Nutrients revealed remarkable results from daily beta-glucan consumption.
The research, involving 83 participants, found that consuming three grams of oat beta-glucan daily over eight weeks led to a substantial reduction in LDL cholesterol levels.
Oat based products are effective at lowering cholesterol
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Participants experienced more than a 15 per cent decrease in their LDL cholesterol levels during the study period.
Additional evidence comes from a comprehensive review published in the British Journal of Nutrition, which analysed 58 studies.
This larger review found that consuming an average of 3.5 grams of beta-glucan daily resulted in an average LDL cholesterol reduction of 4.2 per cent.
For healthy cholesterol levels, experts emphasise the importance of following a heart-healthy diet as a whole, rather than focusing on individual foods.
