Heart specialists have identified foods that could provide benefits similar to statins, including the ability to reduce cholesterol levels. Cardiologists at the British Heart Foundation (BHF) have highlighted two of the most effective natural alternatives that studies have demonstrated can positively influence cholesterol.
Raised levels of LDL, commonly called 'bad' cholesterol, can lead to the formation of fatty deposits inside the walls of arteries, narrowing them and restricting blood flow. This increases the risk of heart attack, stroke, and peripheral artery disease. Certain foods contain natural compounds that can lower cholesterol levels in a way similar to statin drugs, such as soluble fibre, plant sterols and stanols, and omega-3 fatty acids.
Statins function by blocking an enzyme in the liver vital for cholesterol production, helping reduce LDL cholesterol and stabilising plaque. Some foods, such as oats and plant sterols, also help the liver remove more cholesterol from the blood to produce bile. While no single food can match the effectiveness of statins, some can help lower cholesterol through lifestyle modifications.
A recent study by the University of Bonn found that eating oats for two days significantly helps reduce cholesterol. Oats are packed with beta-glucan, a soluble fibre that forms a gel-like substance in the digestive system, trapping bile acids rich in cholesterol and preventing their absorption. This forces the liver to extract more cholesterol from the blood, reducing LDL levels.
Research suggests that adding beta-glucans to a balanced diet may modestly lower cholesterol. An extensive review of 58 controlled trials published in the British Journal of Nutrition found that middle-aged people saw a 4.2% drop in 'bad' cholesterol when they consumed 3.5g of beta-glucan from oat products daily over three to twelve weeks. The BHF states that a 40g serving of porridge oats contains 2g of beta-glucan, while a 250ml glass of oat milk contains 1g.
