High cholesterol levels are associated with a wide range of risk factors for increased morbidity and mortality, as cholesterol levels are linked to the amount of thickening of arteries in the body. Arterial thickening can affect blood flow and risk level for vascular conditions such as stroke and heart attacks. Lowering cholesterol levels is an effective way to increase overall health and to improve quality of life. Cholesterol is divided into two types: low-density lipoprotein, or LDL, and high-density lipoprotein, or HDL. Lowering LDL is one way to manage a healthy cholesterol level, and oatmeal can help to lower LDL. Learn how to lower cholesterol with oatmeal and decrease vascular risk factors.
Step 1
Request a cholesterol test from your doctor or attend a free cholesterol screening in your community.
Step 2
Ask for a breakdown of cholesterol levels, to know the exact measure of your LDL and HDL. If your LDL is high, go on to Step 3.
Step 3
Purchase plain, unprocessed oatmeal. While any oatmeal is helpful, the best product for lowering cholesterol levels is simple "quick oats" rather than a sugar-filled, processed form of oatmeal. Unprocessed oatmeal is high in soluble fiber, which prevents absorption of cholesterol in the intestines.
Step 4
Cook one serving of oatmeal according to directions on the label. Add flavorings to improve taste, such as fresh fruit, applesauce, a small--one teaspoon or less--amount of unrefined vegetable oil, or a sweetener such as honey, agave nectar or stevia.
Step 5
Eat the serving of cooked oatmeal first thing in the morning on an empty stomach.
Step 6
Continue to eat one serving of oatmeal for breakfast, on an empty stomach, for four weeks.
Step 7
Retest cholesterol levels after four weeks. According to a 1988 study conducted by researchers at Northwestern University Medical School, study participants who ate two ounces--dry weight before cooking--every day for four weeks lowered their cholesterol levels by six points. These findings have been replicated in subsequent studies.
Tips and Warnings
- Free cholesterol screenings are often held at festivals, fairs and in malls. If your cholesterol does not decrease after four weeks of oatmeal, ask your doctor about alternative methods for reducing cholesterol.
Things You'll Need
- Any unprocessed oatmeal
