What the research shows:
- A 2020 review in The American Journal of Clinical Nutrition found that eating a handful of nuts daily lowered LDL cholesterol by around 5%.
- Walnuts are rich in omega-3 fatty acids, which reduce inflammation and improve blood vessel function.
- Regular nut consumption also boosts HDL (“good”) cholesterol and reduces oxidative stress.
How to include them:
- Aim for about 1 ounce (a small handful) per day.
- Add to oatmeal, yogurt, or salads.
- Choose raw or dry-roasted varieties; avoid those coated in sugar or salt.
2. Oats and Whole Grains (Especially Oatmeal)
What the research shows:
- Oats are high in beta-glucan, a soluble fiber that binds cholesterol and helps remove it from the body.
- The FDA has approved a health claim that “3 grams of soluble fiber from oats per day may reduce the risk of heart disease.”
- Clinical studies show oatmeal can lower LDL cholesterol by 5–10% in just six weeks.
How to include them:
- Eat 1–2 servings of steel-cut or rolled oats daily.
- Avoid instant packets with added sugars.
- Top with berries, nuts, or spices like cinnamon for extra benefits.
Should You Stop Taking Cholesterol Medication?
Never stop taking prescribed medication without consulting your doctor.
Statins and other cholesterol-lowering drugs:
- Reduce heart attack risk by 25–35%
- Lower stroke risk by up to 48%
- Are recommended by the American Heart Association and the World Health Organization for high-risk patients
What You Can Do Today
- Talk with your doctor before making any changes to your treatment.
- Add at least one heart-healthy food, like oats or nuts, into your daily diet.
- Schedule regular blood tests to monitor cholesterol and liver function.
- Support your heart with lifestyle habits: exercise, stress management, and quality sleep.
