A study found this diet also resulted in weight loss and lowered blood pressure
A new study found that eating oats could lower cholesterol levels for six weeks(Image: Getty)
A straightforward two-day diet has shown potential in lowering cholesterol levels. Research indicates that “bad” cholesterol levels can decrease by 10 percent, with these effects lasting for up to six weeks.
High cholesterol occurs when there is an excess of a fatty substance called cholesterol in the bloodstream. Over time, this can lead to the hardening and narrowing of arteries, which makes it increasingly difficult for blood to flow.
This condition poses a significant risk for serious health issues such as heart attacks and strokes. While many individuals with elevated cholesterol levels are prescribed medication, it’s also possible to enhance cholesterol levels through dietary changes.
Recently, a study published in the Nature Communications journal has revealed that consuming oatmeal, a type of porridge, could effectively lower cholesterol levels. Participants who adopted a low-calorie diet primarily based on oatmeal for just two days saw a significant decrease in low-density lipoprotein (LDL) — commonly referred to as “bad” cholesterol.
This drop in cholesterol levels persisted for six weeks following the two-day diet, with an overall reduction of 10 percent in LDL levels, according to reports by Medical News Today.
Although this reduction is not as significant as what might be achieved with medication, it remains noteworthy. The study involved two groups, each following different oatmeal-based diets.
Participants were selected based on having metabolic syndrome, characterized by high blood pressure, elevated blood lipid levels, high blood sugar levels, and being overweight. One group adhered strictly to a two-day oatmeal diet.
These participants consumed oatmeal — boiled in water — three times daily, with the option to include some fruits or vegetables. They consumed 300 grams of oatmeal each day while reducing their overall calorie intake by approximately 50 percent. The control group followed a calorie-restricted diet that did not include oats.
Both groups saw improvements from their dietary adjustments; however, the oat-based group experienced significantly more pronounced effects.
Marie-Christine Simon, a junior professor at the Institute of Nutritional and Food Science at the University of Bonn, commented, “For those on the oat diet, harmful LDL cholesterol levels dropped by 10 percent — a significant reduction, albeit not completely comparable to modern medication effects. They also lost an average of two kilograms in weight and experienced a slight decrease in blood pressure.”
The positive outcomes of the oat-based diet were evident even six weeks later. Prof. Simon concluded, “Incorporating short-term oat-based diets regularly could be a well-tolerated method to maintain cholesterol levels within a healthy range and potentially prevent diabetes.”
The study also examined the impact of integrating oats into regular diets. In a second trial, 17 participants replaced one daily meal with oats in various forms—like porridge, smoothies, or baked goods—while keeping their overall caloric intake steady over six weeks.
The control group maintained their usual diet without oats, and this trial did not yield any measurable improvements in LDL or total cholesterol levels after six weeks.
Various health organizations have endorsed oats for their cholesterol-lowering properties. For instance, Harvard Health Publishing states, “A simple first step to lowering cholesterol is to enjoy a bowl of oatmeal or an oat-based cereal like Cheerios for breakfast, which provides one to two grams of soluble fiber.”
This recommendation is echoed by experts at the Mayo Clinic, who note that “Oatmeal contains soluble fiber, which reduces low-density lipoprotein (LDL) cholesterol, the ‘bad’ cholesterol.”
