Oats, nuts can help reduce cholesterol

Worried about your cholesterol? Make sure you eat plenty of oats and nuts rather than just avoiding fatty foods, scientists say.

Researchers at the University of Toronto in Canada found that a diet rich in foods, such as oats and nuts, was more effective in lowering cholesterol levels than by cutting out saturated fats alone.

The diet that worked best in the study also included soy products such as milk, tofu and meat substitutes, while eating more peas, beans and lentils was encouraged, the Daily Mail reported.

The researchers discovered that a six-month change to the diet could result in a “meaningful” 13 per cent reduction in blood levels of LDL cholesterol, also called bad cholesterol.

Following the diet for longer would give a predicted reduction of almost 11 per cent in heart disease risk over a ten-year period, the researchers claimed.

For the study, published in the Journal of the American Medical Association, the researchers looked at 345 patients suffering from high cholesterol. They were split into three groups, one of which was merely recommended to adopt a low-fat diet that included fruit and vegetables, while the other two were advised on a dietary “portfolio” consisting of specific foods known to lower LDL cholesterol such as nuts, oats, soy products and lentils.

One group was counselled during two clinic visits while the other underwent an “intensive” course of seven visits. After six months the low-fat group had experienced a drop in LDL cholesterol levels of three per cent.