10 Oatmeal Recipes to Help Lower Cholesterol (2024)

Oatmeal is one of the best cholesterol-lowering breakfast foods out there, mainly thanks to the health benefits that oats have to offer. In fact, eating a hearty bowl of oats may quite literally reduce LDL "bad" cholesterol and improve other markers of cardiovascular disease (CVD) risk, making it a cholesterol-improving superstar.

Among the sea of good-for-you nutrients that this dish provides–including B vitamins, iron, and magnesium–oats contain a unique soluble fiber called beta-glucans. This soluble fiber is associated with enhancing the removal of bile acids and cholesterol from the body, resulting in lowered cholesterol levels.

RELATED:The Best Breakfast Foods to Eat If You Have High Cholesterol, Say Dietitians

The evidence surrounding the benefit of oat beta-glucans on cholesterol is so strong that the US Food and Drug Administration (FDA) authorized the use of a heart health claim whenever oats are used in a food. Specifically, this health claim highlights how consuming at least 3 grams of beta-glucans every day may have cholesterol-lowering properties.

Bottom line? Oats are a powerhouse when it comes to supporting healthy cholesterol levels. And to make matters even better, you can add ingredients to your cozy bowl of oatmeal that complements the cholesterol-lowering benefits of the oats and make this dish even more heart-healthy.

From walnuts to blueberries to even interesting spices like turmeric, the oatmeal add-in options are endless. Among the sea of ingredient choices out there, here are 10 delicious ingredient combos to help get you going on your cholesterol-lowering journey. Read on, and for more on how to eat healthy, make sure to read up on these Surefire Ways to Lower Your Cholesterol, Say Dietitians.

Raisin Walnut Oatmeal

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Topping your oatmeal with walnuts and raisins may sound pretty basic, but there is something to this classic oat-topping combo when it comes to supporting healthy cholesterol levels.

In a recent study evaluating healthy elders, those who included a daily dose of walnuts in their diet (around 14-24 halves) experienced a reduction in about 4.3 milligrams per deciliter of LDL ("bad") cholesterol reduction. Those with a diagnosis of high cholesterol experienced more benefits from the walnuts vs. those who had healthy cholesterol levels at the beginning of the study.

And raisins, being a natural source of fiber and potassium with no added sugars, is a natural choice when a little sweetness is needed along with cholesterol-lowering nutrients.

Topping your oatmeal with this classic duo may not be the most exciting choice, but it is effective and totally simple to do. And it may be the hack that your body needs to help keep your cholesterol levels in check.

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Blueberry Maple Oatmeal

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Topping your oatmeal with fresh or frozen blueberries and a drizzle of pure maple syrup can be just what the doctor ordered when it comes to your heart health.

Blueberries add a natural sweetness to your oats along with natural fiber, vitamins, minerals, and polyphenols that have been shown to help keep your heart health in tip-top shape. And according to the results of a study published in the American Journal of Clinical Nutrition, people with metabolic syndrome who consumed the equivalent of one cup of fresh blueberries daily showed positive outcomes when it comes to heart health, including increased HDL "good" cholesterol levels.

While people who are focused on lowering their cholesterol shouldn't include too many added sugars in their diet, a small addition of pure maple syrup can add some much-needed flavor along with some natural antioxidants. Specifically, a unique molecule called quebecol found in 100% pure maple syrup from Canada, has anti-inflammatory properties. Since higher levels of a marker of inflammation are linked to a lower level of HDL ("good") cholesterol, finding ways to manage inflammation in a natural way, like by leaving on pure maple syrup from Canada instead of refined sugar, may help the overall picture of cardiac health.

PB and J Oatmeal

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That beloved combo of peanut butter and jelly doesn't have to be reserved for just sandwiches. Including a tablespoon of natural peanut butter (chunky or creamy will work) and fresh or frozen berries will give you that nostalgic taste along with some heart-health benefits. Using berries instead of jellies with added sugars can help give your body natural antioxidants, vitamins, and minerals that may support healthy cholesterol levels. And peanut butter, a cholesterol-free plant-based protein source, has been shown to lower total cholesterol and triacylglycerol concentrations in certain populations, making it an ideal addition to your breakfast dish.

Strawberry Chocolate Oatmeal

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Just because you are a chocolate lover, it doesn't mean that you have to do without your beloved flavor if you are trying to support healthy cholesterol levels. In fact, eating cocoa products like dark chocolate can help lower LDL and total cholesterol levels, according to a meta-analysis published in the European Journal of Clinical Nutrition, which is why you should consider mixing some cocoa powder and dark chocolate chips into a decadent, good-for-you oatmeal.

Combining fresh or frozen strawberries with chocolate is a natural choice, as chocolate-dipped strawberries are a beloved treat that practically everyone with taste buds loves. Plus, the antioxidants, fiber, and phytochemicals in strawberries have been shown to reduce total cholesterol levels.

Pear Cinnamon Oatmeal

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Cinnamon is a go-to spice that belongs in many oatmeal recipes. But adding this flavoring may offer some cholesterol-lowering benefits too. While the amount of cinnamon that you add to your oatmeal may not be enough to have a true effect on your cholesterol levels, adding some to your morning oats can give you a head-start to meet your daily quota throughout the day.

And chopped pears (with the skin still on) simmered in water and cinnamon can be a heart-healthy addition that adds a cozy touch to many recipes, including oatmeal, as daily fresh pear consumption may promote improvements in cardiometabolic health in middle-aged and older adults with metabolic syndrome.

Citrus-Infused Oatmeal

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A glass of 100% orange juice is a cholesterol-lowering powerhouse, as data shows drinking 750 milliliters (or a little over a cup) of this natural juice every day for 8 weeks may reduce LDL cholesterol levels in both normal and overweight people.

Instead of drinking your OJ, why not eat it? Using 100% orange juice in your oatmeal recipes gives your dish a nice citrusy taste along with a heart-healthy bonus. Simply boil 1 cup of quick cook oats with 1 cup of OJ and 1 ½ cup of water. Top your oats with pomegranate arils, slivered almonds, and a pinch of cinnamon for a breakfast that is anything but ordinary.

Turmeric Oatmeal

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If you haven't hopped on the turmeric train yet, this oatmeal recipe idea may just be the thing to hop on board. According to the results of a meta-analysis of randomized control trials that were published in Nutrition Journal, turmeric supplementation is linked to a reduction in LDL and triglyceride levels among people at risk for cardiovascular disease. While you may not be able to sneak a clinical dose of turmeric into your bowl of oatmeal, getting some of this spice certainly won't cause harm to your heart health.

To make turmeric oats (AKA golden oats), simply add 1 teaspoon of ground turmeric to your already made oatmeal and enjoy!

Powerhouse Oatmeal

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The secret ingredient to an oatmeal that gives you some staying power along with cholesterol-lowering benefits is mashed garbanzo beans. In fact, after evaluating 26 randomized controlled trials that involved pulses consumption (including chickpeas), results showed that including these foods can significantly reduce LDL cholesterol levels.

To make a powerhouse oatmeal, simply add ¼ cup of washed, rinsed, and mashed chickpeas to your oatmeal and top it with whichever good-for-you toppings you like. Not only will you get heart-health benefits, but you will also get a boost of fiber and protein to help keep you satisfied until lunchtime.

Acai Berry Oatmeal

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We all know (and love) a classic acai bowl on a warm summer day. But when the weather dips, the last thing we want is an icy and fruity bowl to start our morning.

You can still enjoy the taste and benefits of acai while also scarfing down a cozy bowl of oatmeal. Since acai has favorable effects on plasma HDL metabolism, cutting this berry out of your diet during the chilly season would be a shame.

Adding some acai powder or thawed acai puree to your oatmeal will result in a gorgeous-colored bowl of goodness that is loaded with antioxidants. Top with fresh fruit and a dollop of natural nut butter for an acai bowl-like breakfast that is a bit more stick-to-your-ribs for the wintertime.

Savory Mushroom Oatmeal

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Oatmeal doesn't have to be just for breakfast. Savory oatmeal can be super-satisfying and can help you get important nutrients in your diet, especially if you aren't a breakfast eater.

Savory mushroom oatmeal is equally nutritious and delicious. And thanks to the addition of mushrooms, you will get a double dose of those cholesterol-lowering beta-glucans, as mushrooms naturally contain this same fiber as oats do.

To make savory mushroom oatmeal, cook your oats in chicken broth instead of water, and stir in sautéed mushrooms, onions, garlic, and spinach. Top the dish with some fresh parmesan cheese and enjoy your simple and veggie-rich dinner!

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10 Oatmeal Recipes to Help Lower Cholesterol (2024)


What is the best way to eat oatmeal to lower cholesterol? ›

What's the best way to prepare oatmeal to help lower cholesterol?
  1. Increasing fiber oatmeal's fiber count. Although oatmeal already contains fiber, there are several foods you can mix add to increase that fiber count, such as: ...
  2. Adding protein and healthy fats to your oatmeal. ...
  3. Adding healthy flavoring agents to oatmeal.
Mar 20, 2024

How to make oatmeal water to lower cholesterol? ›

Cooking Instructions
  1. In a blender add 2 cups of oatmeal and 2 cups of water and blend well.
  2. Once done add to a pitcher.
  3. Fill up pitcher with more water.
  4. To sweeten it add honey, call cinnamon, and sugar to taste.
  5. Place in fridge and let it cool up or serve on a glass with ice...Enjoy!!!
May 30, 2014

What are 3 best foods for lowering cholesterol? ›

Here are 13 of the best foods to lower cholesterol.
  1. Oats and Oat Bran. bit245 / Getty Images. ...
  2. Almonds. Javier Zayas Photography / Getty Images. ...
  3. Berries. Westend61 / Getty Images. ...
  4. Walnuts. Arx0nt / Getty Images. ...
  5. Beans. Janine Lamontagne / Getty Images. ...
  6. Avocados. Westend61 / Getty Images. ...
  7. Flaxseeds. ...
  8. Cocoa Products.
Mar 1, 2024

Will overnight oats lower cholesterol? ›

One of the standout benefits of overnight oats is their positive impact on heart health. High blood cholesterol is a major risk factor for heart disease. Oats contain beta-glucan, a powerful type of soluble fiber that plays a crucial role in supporting heart health by lowering total and LDL ("bad") cholesterol levels.

What is the golden drink that lowers cholesterol? ›

Golden milk, also known as turmeric milk, is a common Indian drink that has recently been gaining popularity in western cultures due to many health claims. It's beautiful bright yellow color is a result of adding turmeric, along with spices such as cinnamon and ginger, to milk.

How much oatmeal should I eat a day to lower cholesterol? ›

But besides just being an Instagram-worthy bowl of goodness, oatmeal offers a particularly impressive benefit. Eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8%. Oatmeal contains soluble and insoluble fiber – two types that your body needs.

How to use Quaker oats to lower cholesterol? ›

Make your own oat-based granola. Use oats as the topping for your fresh fruit crisp. Top yogurt or low-fat ice cream with toasted oats and fresh fruit. Use oats instead of flour as a thickener in soups and stews.

Will eating oatmeal 3 times a week lower cholesterol? ›

Oatmeal has soluble fiber, which reduces your low-density lipoprotein (LDL) cholesterol, the "bad" cholesterol. Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream.

What happens if I drink oatmeal water everyday? ›

Oatmeal water can help you lose weight, lower your cholesterol, regulate your bowel movements, cleanse your body of toxins, and more. Keep reading to learn how to make oatmeal water and to discover some of the benefits.

What is the number one food to lower cholesterol? ›

1. Oats. An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast.

What is the single best food to lower cholesterol? ›

Choose whole grains. Look for whole grain breads, barley, oats (including oatmeal) quinoa, brown rice, bulgur, farro etc. Add more vegetarian options like beans, lentils, tofu and nuts to your weekly meal plans. And opt for lean cuts of meat, poultry and fish.

What can I drink to flush out my cholesterol? ›

Cholesterol is often high due to excessive saturated and trans fat consumption. There are certain drinks that can help maintain an ideal cholesterol level. Some of the best drinks for cholesterol management include green tea, pomegranate juice, citrus juice, soy milk, plant-based smoothies, and red wine.

Are bananas good for cholesterol? ›

However, cholesterol can be bad if too much comes from foods high in saturated fat. This is why it is important to eat foods to help lower your cholesterol, such as those high in soluble fiber. Fruits like avocados and apples, and citrus fruits like oranges and bananas are foods that can help lower cholesterol.

How much dry oatmeal daily to lower cholesterol? ›

The FDA suggests that consuming 3 grams (g) of oat beta-glucan daily can help reduce LDL cholesterol levels and the associated risk of cardiovascular disease. To put that into perspective, half a cup (100 g) of dry oats has around 8 g of beta-glucan.

Why are overnight oats healthier than oatmeal? ›

The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.

How long do you have to eat oatmeal to lower your cholesterol? ›

For instance, one study, which included 83 participants, found that consuming 3 g of oat beta-glucan each day for 8 weeks lowered LDL cholesterol levels by more than 15%.

Is Quaker oats oatmeal good for cholesterol? ›

Good news – oatmeal actually helps lower cholesterol!

Oats were the first whole grain recognized by the FDA to help reduce cholesterol. In fact, the FDA approved the first-ever food specific health claim for oatmeal because of its heart-healthy benefits in a diet low in saturated fat and cholesterol.

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