Oats Found to Lower Cholesterol in Just 2 Days

Study shows oatmeal can reduce LDL cholesterol by 10% in short term

Published on Mar. 6, 2026

Got story updates? Submit your updates here. ›

A recent study found that participants who ate only oatmeal for two days showed a roughly 10% reduction in LDL, or 'bad' cholesterol levels. Experts say the findings are significant as high cholesterol is a major risk factor for heart disease, and the quick cholesterol-lowering effect suggests oats may have a durable impact.

Why it matters

Lowering cholesterol through dietary changes can play a big role in improving overall heart health. The study's results indicate oats may be an effective and relatively fast-acting way to reduce LDL cholesterol, which could help reduce the burden of heart disease.

The details

The study looked at 66 people with metabolic syndrome, a group at high risk for heart disease. Participants were divided into an 'oat group' and a control group. The oat group ate three oat-based meals for two days, while the control group had similar non-oat meals. Follow-up scans showed the two-day oat diet was the most effective, decreasing LDL levels by about 10%. Experts say the cholesterol-lowering effect is likely due to the high levels of soluble fiber, or beta-glucan, found in oats.

  • The short-term study lasted 6 weeks, with the oat group eating oatmeal for 2 days and the control group maintaining their regular diet.
  • The long-term study also lasted 6 weeks, with the oat group replacing one meal per day with oatmeal and the control group maintaining their regular diet.

The players

Cheng-Han Chen, M.D.

Board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA.

Andrew M. Freeman, M.D., F.A.C.C.

Board-certified cardiologist.

Keri Gans, M.S., R.D.N., C.D.N.

Author of The Small Change Diet.

Got photos? Submit your photos here. ›

What they’re saying

“High cholesterol is a known significant risk factor for developing heart disease. Finding different ways to lower cholesterol will help us reduce the burden of heart disease in our society.”

— Cheng-Han Chen, M.D., Board-certified interventional cardiologist (Prevention.com)

“It suggests a clinically meaningful LDL-cholesterol reduction can happen quickly in people with metabolic syndrome, a group at high risk for future cardiovascular disease. The authors note cholesterol values tended to remain below baseline during a six-week oat-free follow-up, hinting at a potentially durable physiologic 'reset' in some participants.”

— Andrew M. Freeman, M.D., F.A.C.C., Board-certified cardiologist (Prevention.com)

“Beyond cholesterol, oats may also help stabilize blood sugar levels and increase feelings of fullness after meals, thanks to their soluble fiber. This can lead to fewer energy crashes and better appetite control, which may support weight management over time.”

— Keri Gans, M.S., R.D.N., C.D.N., Author of The Small Change Diet (Prevention.com)

What’s next

The judge in the case will decide on Tuesday whether or not to allow Walker Reed Quinn out on bail.

The takeaway

This study highlights the potential for oats to be a relatively fast-acting and effective way to lower LDL cholesterol, which is a major risk factor for heart disease. While replacing all meals with oats may lead to quicker results, even moderate, consistent oat intake can provide benefits. Oats should be considered as part of a comprehensive heart-healthy diet, but not as a replacement for prescribed medication when medically necessary.