A cardiologist has named the number one food to lower cholesterol within a week. Cholesterol is a fatty substance inside the body that can increase their risk of heart disease.
There are two different types of cholesterol to be aware of: Low-Density Lipoprotein (LDL) and High-Density Lipoprotein (HDL). LDL is often called the “bad” type and can build up on the walls of your arteries, including the risk of heart disease and stroke.
Meanwhile, HDL, known as the “good” cholesterol, helps to remove LDL cholesterol from the bloodstream, lowering the risk of heart disease. There are several ways to reduce one’s risk of developing high cholesterol and one of the best ways is through the diet.
According to Nuffield Health’s Dr Savio D’Souza, a food often consumed at breakfast could be a massive help to people looking to reduce their cholesterol levels, most notably, oatmeal (or porridge).
When asked for his number one food, he told Surrey Live: “Foods containing beta-glucan (like barley and oats) or other soluble fibres (like psyllium), as these have the strongest research support for cholesterol reduction. These foods work primarily through their soluble fibre content, which binds to cholesterol in the digestive system and helps remove it from the body before it can be absorbed into the bloodstream.”
Oatmeal, specifically, seemed to prove the winner. Dr Savio said, theoretically, you could see a reduction in cholesterol from eating a bowl of it within just 24 hours. But, “realistically”, improvements would be seen after 7 days and up to four weeks.
Health benefits of oatmeal
Oatmeal and oats have long been suggested as good dietary mechanisms for improving health or reducing one’s risk of a long term health issue. A study published in 2021 in the Foods journal suggested that oatmeal could have a range of positive impacts, but stressed the need for further research.
They concluded: “Apart from pharmaceutical approaches, diet-based strategies are also documented to be effective against the prevention of different human diseases and mitigating disease risks.
“Oats can be presented as one of the most promising functional foods of the future, with many opportunities. Much evidence points to the beneficial effects of oats in the reduction of CVD risks, dermatologic disorders, inflammation, and type-2 diabetes.
As Dr D’Souza says, oatmeal contains high levels of beta-glucan. Beta-glucan is a type of soluble fibre that helps to form a gel in the digestive system that binds to bile acids, preventing their absorption into the bloodstream.
A 2018 study into this type of beta-glucans and its impact on cholesterol came to the conclusion it “may be the best type of soluble fiber for dietary supplementation and to improve general health”.
Is all oatmeal good for you?
In short, no. Gut health expert Professor Tim Spector recently explained in a post on Instagram how the type you choose is vital in gaining health benefits. He said: “Are oats healthy or not? It’s a question I often get asked, and it depends on your own body, how you respond to sugars, and it also depends on which ones you pick.
“So, you’ve got sachets of highly refined ground-up ‘instant’ oats that you can make just in a few minutes. And you’ve got the bran with a huge difference in fibre, which means they have a different effect on your body.”
It’s believed steel-cut and rolled oats are the healthiest types of oats due to their minimal processing, as they retain more fibre and nutrients compared to instant oats.
Steel-cut oats specifically have a lower glycemic index score (GI) of around 53, meaning they are digested and absorbed more slowly. That reduces the risk of blood sugar spikes and is better suited for people suffering type 2 diabetes.
NHS advice to lower cholesterol
The NHS also has guidance on how to lower your cholesterol with most of the suggestions related to diet.
These include:
- Eat less fatty food – foods that contain saturated fat should be particularly avoided. You can check food labels to see what type of fat is hidden inside
- Exercise more – The NHS recommends adults aim to do at least 150 minutes (2.5 hours) of exercise a week. Recommendations include walking, swimming and cycling
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Stop smoking – Smoking can raise your cholesterol and also increase the chances of suffering heart attacks, strokes and cancer. You can get help and support from your GP or the NHS Stop Smoking Service
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Cut down on alcohol – It’s recommended to drink no more than 14 unites of alcohol a week, while having several drink-free days and avoiding binge drinking
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Eat more – oily fish, brown rice, nuts, seeds and fruits and vegetables