Reduce cholesterol with daily oatmeal


Since 1997, oatmeal has been given the status of a “qualified health claim” by the FDA. Health claims on food labels are claims by manufacturers of food products that their food will reduce the risk of developing a disease or condition. This oatmeal health claim has allowed advertisers to mention it as a heart friendly ingredient on any products that contains oatmeal. There are very few foods that have approved health claims.

Since the 97′ ruling, oatmeal has been further reviewed, and Dr. James W. Anderson, professor of medicine and clinical nutrition at the University of Kentucky College of Medicine, has said that during the past 15 years, since the original studies showing the positive correlation between oatmeal ingestion and cholesterol reduction that “Whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels, in addition to other lifestyle choices.”

Recently this July, in an article by Swedish researchers Dr Kristina E. Andersson and Per Hellstrand, the researchers found that oats not only reduce LDL or “bad cholesterol”, but they also have a positive impact in easing inflammation which can be caused by high cholesterol.

So as an easy starting, point, I suggest that oatmeal is an easy way to begin building a habit of daily heart-healthy food intake. This was the first habit that I built into my routine when I started to go about reducing my own cholesterol from a high of 352 mg/dl (9.1 mmol/L) in Sept 2011 down to a low of 170 mg/dl (4.4 mmol/L) in Aug 2012. Daily habits will help you win the battle of high cholesterol.

Reduce cholesterol with daily oatmeal

Course Breakfast
Cuisine Dairy Free, Gluten Free, Nutrient Rich, Refined Sugar Free
Prep Time 15 minutes
Total Time 15 minutes
Servings 1
Author Laura Livesey


  • 1/2 cup whole oatmeal not instant
  • 1 1/3 cup water

Cholesterol Busting Topping (per person):

  • 10 walnuts
  • 1/2 banana
  • 1/2 cup blueberries or blackberries
  • 1 tsp cinnamon
  • 1 Tbsp raw organic coconut oil
  • stevia or agave syrup to taste small amount


  1. Add oatmeal and water to small pot, bring to a boil then simmer for 15 mins
  2. Once done, remove from heat and put lid on and let rest while you have your morning shower. It will magically lift off the bottom of the pot, making it super easy to clean.
  3. Add oatmeal to a bowl and add the toppings – that’s it, you’re done!

Recipe Notes

Dose: Eat as a replacement for heart-unfriendly breakfast cereals (almost all store bought breakfast cereals are terrible for health)

Toppings: I will get into the the details of each of the amazing toppings above, but each one has been chosen for it’s cholesterol lowering properties.

Main benefits of eating this:

1. Studies show that in individuals with high cholesterol (above 220 mg/dl), consuming just 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%.

2. The amount of whole grains found in a normal daily bowl of whole grain cereal when tested in a study with 21, 376 individuals, has been found to have a 29% lower risk of heart failure.

Enjoy – get started on this as soon as you are able. Oatmeal acts like a broom sweeping away the bad LDL cholesterol and helping you clean out your system. It’s easy, yummy and healthy. Get a move on – start today.