Cholesterol: How oatmeal helps and recipes to try

Cholesterol is a waxy substance found in the body’s cells. It is made by the liver and travels through the blood on proteins called lipoproteins. There are two types of lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

Although some cholesterol is needed in the body, LDL is often called “bad” cholesterol because high levels can increase the risk of cardiovascular conditions and stroke.

Eating oatmeal can help lower a person’s LDL cholesterol levels. The soft outer part of the oat kernel contains a type of soluble fiber called oat beta-glucan (OBG). OBG is a thick, gel-like substance that binds with cholesterol-rich bile acids and prevents them from being reabsorbed in the intestines.

Oats also contain small amounts of sterols, which can also help prevent the digestive tract from absorbing cholesterol.

According to a 2021 article, consuming 3 grams (g) of OBG per day can help lower blood cholesterol and LDL cholesterol levels.

A 75g portion of whole grain oats or 55g of oat bran contains 3g of OBG. A 250 milliliter glass of oatmilk contains 1g of OBGs.

It may be challenging for a person to consume this amount of oats or oat products on a regular basis. Alongside limiting salt, alcohol, and saturated fats, other dietary changes a person can make to help lower cholesterol levels include eating:

MedLine Plus suggests eating 10g to 25g of soluble fiber and 2g of plant sterols each day.

A person may also need to take additional steps to reduce their cholesterol levels, such as participating in regular exercise and, in some cases, taking medications. A healthcare professional can advise on the best course of action to lower cholesterol levels.