- The fiber and antioxidants in oatmeal can help lower cholesterol and keep arteries clear.
- Oatmeal has beta-glucans which form a gel that carries extra cholesterol out.
- Everyone tolerates oats differently, and high-fiber foods may upset some people’s stomachs.
Oats are considered a heart-healthy staple, and for good reason. Due to their unique mix of cholesterol-lowering ingredients, adding a container of nourishing oats may be just what your body needs as a go-to meal any time of the year. But how does oatmeal affect cholesterol levels, should you have it every day and are there any downsides to eating it? Let’s explore what happens to your cholesterol when you eat oatmeal every morning.
Benefits of Oatmeal for Cholesterol
The way in which oats impact cholesterol is complex and still being explored. However, we know that oatmeal’s distinct nutritional profile helps reduce its absorption and support its removal from the body. Here are the behind-the-scenes details of how oats appear to influence cholesterol levels.
May reduce plaque build-up
The combination of fiber, antioxidants and minerals—such as magnesium—in oats helps protect blood vessels against damage by reducing sticky plaque build-up. This may reduce LDL cholesterol buildup in the arteries and blood vessels, supporting cardiovascular health. Certain compounds in oats such as a type of fiber called beta-glucan and a class of antioxidants called avenanthramides may be responsible for these benefits.
May reduce “bad” cholesterol
Oatmeal is a rich source of a type of soluble fiber linked to lower LDL levels, known as the “bad” cholesterol that can increase heart disease risks. “Oatmeal contains beta-glucan, a soluble fiber that binds to cholesterol in your GI tract, helping to remove it from the body. This lowers LDL ‘bad’ cholesterol, helping to remove it before it enters the bloodstream,” says Megan Huff, RDN. Consistency and the right portions may matter, as some research show consuming 3/4-cup to 1 cup of oats every day may lead to improvements in cholesterol after just four weeks. However, it’s important to keep in mind everyone processes cholesterol differently, so not everyone responds to oats’ cholesterol-lowering effects in the same way.
May improve total cholesterol levels
The beta-glucan in oats not only influences LDL cholesterol levels, but can reduce total cholesterol levels as well. It is said to do this by forming a gel in the gut, which traps cholesterol and carries it out of the body. Then, your liver pulls more cholesterol from your blood, which gradually lowers your overall cholesterol levels when oats are consumed regularly.
Best Ways to Enjoy Oatmeal
Oatmeal is a versatile food that can be enjoyed in many ways, depending on the season and what works best for you.
Overnight Oats
A trendy way to enjoy oats on busy mornings, overnight oats are a delicious way to prep your oats ahead of time. Huff says overnight oats are her go-to breakfast for the work week. “It’s super quick and easy to meal prep. I like to mix in chia seeds and top it with bananas and nut butter to make a balanced meal that will keep you satiated,” she adds. Because they’re served cold, they can be a refreshing, lighter option for the warm summer months.
Baked Oatmeal Cups
If you prefer your oatmeal on the crunchy side, baked oatmeal cups are another great make-ahead way to enjoy the benefits of oats. Huff notes these are both portable and freezer-friendly, so you can make them in bulk to save time with meal prep.
Sneaking Into a Smoothie
“You can also add a few scoops of oats to a smoothie, which instantly makes it more filling, fiber-rich and heart-healthy. It also imparts a creamier consistency and a nice nutty flavor to a traditional smoothie,” says Kelsey Kunik, RDN.
Traditional Warm Oatmeal
On a cold winter day, there’s nothing better than a warm, hearty bowl of oatmeal. You can make it fresh the day of or make a big batch of slow cooker oatmeal that you can enjoy all week. While the best way to eat oatmeal comes down to what’s best for you, older studies show cooking oats in a liquid, such as in warm cooked oatmeal, extracts more beta-glucan than uncooked oatmeal in forms like granola or muesli.
Other Tips for Supporting Healthy Cholesterol
In addition to enjoying oatmeal every day, here are a few other research-backed ways to support healthy cholesterol.
Keep Saturated Fat in Check
Huff recommends keeping saturated fat intake to a minimum by limiting consumption of fatty meats like steak, beef, ultra-processed meats, full-fat dairy products and bakery items. This is because most studies still show a link between increased saturated fat intake and elevated cholesterol levels. While the latest Dietary Guidelines for Americans include some of these full-fat sources in their Food Guide Pyramid, the guidelines continue to recommend limiting saturated fat intake to 10% of total daily calories for optimal heart health. This equals about 13 grams of saturated fat per day for someone on a 2,000 calorie diet.
Prioritize Heart-Healthy Fats
It’s not about cutting out fat completely but about replacing saturated fat with more heart-healthy options. Including unsaturated fats in the diet, such as those from olive oil, avocado oil, avocados, nuts and seeds, can help counteract the cholesterol-raising effects of saturated fat.
Stay Active
Both of our experts emphasize exercise as one of the top strategies for healthier cholesterol levels.
“Creating a regular routine of both aerobic and strength training each week can have a significant impact on your complete cholesterol profile,” says Kunik, noting exercise boosts an enzyme known as lipoprotein lipase (LPL), which helps your body break down and clear out the “bad” LDL cholesterol. Huff adds staying active also increases the HDL—or “good”—cholesterol. Physical activity and exercise look different for everyone, and Huff recommends engaging in movement that you enjoy and will want to keep doing.
Our Expert Take
Oatmeal is a versatile food with powerful benefits for cholesterol health. Thanks to its unique combination of soluble fiber, antioxidants and minerals, eating oatmeal regularly can support your heart and artery health. Whether you enjoy them warm, cold or baked, oats are easy to include in a cholesterol-friendly routine.
Frequently Asked Questions
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Will eating oatmeal every day lower cholesterol?
Eating oatmeal daily can improve cholesterol levels over time. Oats contain a type of soluble fiber called beta-glucan that binds to cholesterol in the body, reducing its absorption and supporting its removal from the body.
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What flushes cholesterol from the body?
Certain lifestyle changes, such as eating more soluble fiber and omega-3 fats, exercising and managing stress, can support the natural removal of cholesterol from the body. Examples of cholesterol-lowering foods include oatmeal, fatty fish, nuts and seeds.
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Is there a downside to eating oatmeal?
Oats are high in fiber, which may be bothersome for those with a sensitive stomach. They also contain phytic acid, which can interfere with absorption of certain minerals like calcium, iron and zinc. Introducing oatmeal slowly in small amounts and soaking oats in water before consuming them can minimize these problems.
