Study Reveals Oatmeal Proven to Lower Bad Cholesterol by 10 Percent

JAKARTA - Looking for natural ways to lower cholesterol is often the first step in improving heart health. Although there are many foods that can help lower cholesterol, one special type of food may be worth considering. Scientists have found that eating oatmeal can lower LDL levels, or bad cholesterol, by up to 10%.

A small study in the journal Nature Communications examined the effects of oat-based dietary changes on cholesterol and other heart health indicators. Researchers observed 66 people, all of whom had metabolic syndrome, a collection of markers that increase the risk of type 2 diabetes and heart disease, including high blood pressure, high blood sugar, overweight, and abnormal blood fat levels.

Of these, 32 participants underwent short-term dietary changes, while the other 34 underwent longer changes.

Short-term participants were randomly divided into two groups, the 'oat group' and the 'control group'. The oat group ate three oat-based meals over two days, then returned to their usual diet for the remaining six weeks of the study.

The control group was fed three standard meals per day for two days with similar macronutrient content, but without oats, then returned to a normal diet for six weeks.

Long-term change participants were also divided into oat and control groups. This time, the oat group replaced one meal per day with oatmeal for six weeks, while the control group remained on their usual diet without oats during the period.

Results of a follow-up examination at the end of the study showed that an oat diet for two days was most effective in lowering cholesterol, with an LDL reduction of about 10 percent.

Managing high cholesterol plays a big role in improving overall heart health.

"High cholesterol is a significant risk factor for heart disease," explained Dr. Cheng-Han, an interventional cardiologist and director of the Structural Heart Program at MemorialCare Saddleback Medical Center, quoted from the Prevention page.

"Finding ways to lower it will help reduce the burden of heart disease in the community," he continued.

Andrew M. Freeman, M.D., F.A.C.C., a certified cardiologist said the study results showed a decrease in cholesterol occurred quite quickly and the effect seemed to persist.

"This shows that a clinically meaningful reduction in LDL can occur rapidly in people with metabolic syndrome," he said.

"Cholesterol levels tend to remain lower than at the start even after six weeks without oats," he continued.

Keri Gans, M.S., R.D.N., C.D.N., a nutritionist and author of The Small Change Diet, said that what makes oats beneficial for the body's health.

"The key is the high soluble fiber content, especially beta-glucan," said Gans.

Dr. Chen added that the cholesterol-lowering effect may come from the breakdown of oatmeal in the gut. According to Gans, beta-glucans in oats not only lower LDL.

"Oat can also help stabilize blood sugar and increase satiety after eating," he said.

This can reduce energy loss and help control appetite, which supports weight management.

"The point is dose and context," explains Dr. Freeman.

An intense oat diet (three times a day) gives clearer results than the addition of oats in a normal diet.

Although replacing all foods with oats can provide quick results, this is not realistic in the long term.

Gans emphasized that consistency is more important than extreme diets. Consuming oats in moderation but regularly is still beneficial. However, a high-oat diet is not suitable for everyone.

"People with celiac disease or gluten sensitivity should choose gluten-free oats, and increased fiber intake should be done gradually," said Gans.

If you don't want to make oats as your main food, you can still get beta-glucans from other sources. Dr. Freeman recommends consuming more soluble fiber such as oats, nuts, apples, and citrus fruits. A plant-based diet with lower fat and high fiber has been shown to be good for cardiometabolic health.