Oats for cholesterol?

Shocking Truth About Cholesterol & Heart Disease Nobody Talks About

Author

Dr. Li
November 19, 2024

Let’s get back to my YouTube channel - I recently covered foods that can lower cholesterol and improve heart health.

🎯 Pop Quiz

What serving size of salmon do you need to eat to get its heart-healthy benefits?

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Heart disease is one of the leading causes of death, but you have the power to take control. By choosing the right foods, you can actively lower your cholesterol, protect your heart, and significantly reduce your risk.

  • (22:15) Oats: Let’s start with oats—simple, hearty, and packed with beta-glucan, a fiber that’s a game-changer for managing cholesterol. Beta-glucan helps reduce LDL (the “bad” cholesterol) while calming inflammation throughout your body.

    • Now, a quick heads-up ⚠️ avoid those pre-flavored instant oats—they’re often full of additives that harm your gut microbiome. I recommend sticking with whole or steel-cut oats, cooking them with water or almond milk, and adding a pinch of salt if you like. I even make a big batch at the start of the week to have a quick, heart-healthy breakfast ready each morning!

  • (34:57) Avocados: Avocados are rich in monounsaturated fats, which can help reduce LDL (remember - this is the “bad” cholesterol) by up to 22% and increase HDL (the “good” cholesterol) by about 11%. I know some people think avocados are “too fatty,” but their fat is actually beneficial. You can enjoy avocados in so many ways—from guacamole to toast.

    • Bonus! 👉 These healthy fats also support brain function and mental health.

  • (42:41) Fatty Fish: I call these “heart superheroes” because they’re packed with omega-3 fatty acids. These omega-3s work by reducing inflammation, keeping your arteries flexible, and even lowering triglycerides. And you don’t need a huge serving.

    • Pop Quiz Spoiler Alert 🫣 a piece of salmon about the size of a deck of cards is perfect. Just be sure to avoid frying—we want to keep all those healthy benefits intact.

  • (54:42) Nuts: I’m a big fan of tree nuts like almonds, walnuts, and pistachios. These snacks are loaded with healthy monounsaturated fats, which are fantastic for controlling appetite and managing weight. Not only are they great for your metabolism, but they also help keep inflammation low.

    • Pro tip: avoid the flavored nuts you see at the store—those are often loaded with artificial flavorings. Instead, reach for a small handful of plain nuts as a quick, heart-friendly snack that will keep you satisfied and energized.

  • (59:11) Extra Virgin Olive Oil: This is an absolute staple in my kitchen. The polyphenols in olive oil help reduce LDL oxidation and inflammation. For the best health benefits, I always go for monovarietal oils made from a single type of olive, like Picual, Koroneiki or Moraiolo. These oils pack the strongest health punch.

    • And here’s a quick storage tip: keep it in a cool, dark place—but not the fridge!

Watch the full video to learn more about these foods and my recommendations for adding them to your meals:

 

Love your food to love your health,
— Dr. William Li