Around half of UK adults are believed to have high cholesterol, a potentially life-threatening condition in which fatty deposits accumulate in the arteries and are thought to contribute to roughly one in five heart disease deaths annually.
And while certain foods are known to help draw it out of the digestive system, oats are frequently cited as one of the most effective options.
But they have competition. Health expert and physician Doctor Naheed Ali, MD, PhD, told GB News that lowering LDL – or ‘bad’ cholesterol – isn’t simply about finding a single superfood – it’s about building consistent habits around foods that support better cholesterol management and reduce inflammation.
He specifically points to legumes and flaxseed as two foods that could outperform oatmeal in reducing LDL, given their impressive nutritional profiles.
Oats, barley and apples all make excellent sources of soluble fibre
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Legumes provide soluble fibre and plant compounds that help bring cholesterol levels down, while ground flaxseed offers a combination of fibre, omega-3 fatty acids and lignans that Dr Ali considered particularly valuable for heart health.
When it comes to protein, he recommends swapping animal sources for soy-based alternatives such as edamame, tofu and tempeh, noting that research shows soy protein has a small but measurable cholesterol-lowering effect.
Replacing a beef-based meal with lentils or black beans, he added, tends to deliver greater long-term benefit than most people would expect.
Dr Ali also highlighted two underused snack options. Roasted chickpeas provide fibre and plant protein, without the saturated fat.
Walnuts are rich in beneficial fats and have been studied for their positive effects on cholesterol profiles.
His broader advice to patients is to focus on incorporating fibre-rich plants, legumes, nuts and seeds into everyday eating, which can lead to meaningul reductions in cholesterol levels over time, without people feeling they’ve had to give anything up.
Oats, barley and apples all make excellent sources of soluble fibre, often referred to as viscous or “sticky” fibre.
Once in the digestive tract, the fibre dissolves and forms a gel-like substance that binds to cholesterol-rich bile acids and prevents them from entering the bloodstream.
Research published in Current Atherosclerosis Reports suggests soluble fibre can cut LDL cholesterol by between five and ten per cent, with a daily intake of five to 10 grams or more associated with a meaningfully lower risk of coronary heart disease.
Flaxseed offers a combination of fibre, omega-3 fatty acids and lignans
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GETTY
It’s worth bearing in mind that replacing meat with plant-based protein may reduce your intake of iron, zinc, and vitamin B12 – but these nutrients can be replenished through fortified cereals, beans, chickpeas, soy products and lentils.
It’s also worth noting that dramatically upping fibre intake in a short space of time can cause digestive discomfort, so it’s best to build up fibre consumption gradually and stay well hydrated to help the body adjust.