3 Oat Recipes for Cholesterol

Perhaps this is your case: you've just had a blood test and your doctor has told you that you have high cholesterol. What can you do?

Written and verified by psychologist Valeria Sabater.

Last update: 27 May, 2022

Let’s get this out of the way before going forward. You should know that LDL, that which is called “bad cholesterol”, can come from one of two places: a poor diet or genetic factors. Either of these ca lead some people to tend to accumulate the dangerous LDL in their tissues and blood plasma. Whether or not you’re prone to this condition, though, you could benefit from these oat recipes for cholesterol.

If you have high LDL, it’s possible that your doctor has prescribed some medication. However, maintaining a balanced diet and doing a little exercise each day is also very helpful in reducing your cholesterol level to its appropriate and healthy level.

Today in this article we want to explain three easy-to-make natural oat recipes for cholesterol!

How can these oat recipes for cholesterol help me reduce LDL?

As you already know, oats are considered to be a superfood. Anyone can get health benefits from eating them. They are good for the heart, they can regulate our weight, help our digestion, stop constipation in its tracks, etc. The benefits of oats have been known since ancient times and, more recently, endorsed by modern medicine.

The Mayo Clinic, for example, conducted an interesting study where it explained the wonderful benefits of oats in reducing bad cholesterol. Let’s explain them:

• Oats contain soluble fiber, which is rich in lipoproteins. These help us reduce the density of LDL (bad cholesterol).
• This type of fiber is the same that is found in apples, for example, whose effectiveness for reducing cholesterol is well known.
• There is another aspect that you should keep in mind: Not all foods that contain oats are going to help you reduce cholesterol. An example? Oatmeal cookies. Instead of helping you, they can harm you because they contain high levels of sugars and saturated fats. Avoid them! Just stick to these and other oat recipes for cholesterol that use oats naturally.

Oat recipes for cholesterol

1. Oats with green apples and cinnamon

Ingredients

• 100 grams (3.5 ounces) of instant oats
• One green apple
• One glass of water (200 ml – 7 fluid ounces)
• A little bit of cinnamon powder

Directions

• Begin by washing and cutting the apple into small pieces. It’s not necessary to peal it, since it’s the skin where most of its beneficial properties for reducing cholesterol lie.
• Now boil the glass of water along with the oats until fully cooked.
• After about 10 minutes, add the pieces of apple, allowing them to cook for another 20 minutes. When you see that the apple is very soft, turn off the heat.
• The next step? Place this mixture in the blender and blend until it is smooth. When you are ready to drink it, sprinkle a little cinnamon powder on top. This is a great idea for breakfast.

2. Oats with pear

Ingredients

• One pear
• 100 grams (3.5 ounces) of instant oatmeal
• A glass of water
• 20 grams (0.7 ounces) of honey

Directions

This is ideal for your breakfast or, if you wish, for your dinner. To prepare it, you should begin by heating the glass of water in a pan, so that afterward you can add the oats to be cooked. Once they have acquired an adequately sticky consistency, add a tablespoon of honey to give it more flavor.

Next clean the pear and cut it into small pieces (do not remove the skin). Pears are also ideal for combating cholesterol and when combined with oats their potential benefits are even greater. Put the oatmeal in your favorite bowl and then add the pieces of pear. This is delicious and you will have both a nutritious and healthy breakfast. Just try it!

3. Oats with plums

Ingredients

• 100 grams (3.5 ounces) of instant oatmeal
• 2 plums
• 3 walnuts
• A glass of water

Directions

• You should keep in mind that the three best fruits to help fight cholesterol are apples, pears and plums. However, strawberries, blueberries, kiwi and grapes will also be of great benefit. You can use any combination you desire when you are preparing your morning oats, to help reduce cholesterol.
• In this case, the first thing to do is cook oats as part of your daily routine. Boil the water and add the oats so they begin cooking. While they are cooking, you can prepare the plums by pealing them and removing their pit. Also cut the walnuts and put them aside for later use.
• Once you have the oats ready, place them in your favorite bowl and then add the plums and walnuts. This breakfast is an authentic remedy to help fight high cholesterol. Furthermore, it helps keep your waistline slim and you begin each day with proper nutrition.

In addition to this resource of oats, don’t forget to eat well throughout the day and to do a little exercise each day. Just as we have recommended before in our articles, it is enough to go for a 30 minute walk each day. If you take along a friend or your spouse, it will be even more enjoyable. Start caring for your health a little bit more today!