I asked doctors what the best foods are for lowering cholesterol — they all said the same thing

 Last year, I was taken aback to discover that I had slightly elevated cholesterol levels. The results weren't disastrously bad, but as someone in my late 20s, it was a bit of a shocker.

My diabetes likely contributed to the slightly raised levels, but I also knew I hadn't been as diligent with my exercise routine. A nurse suggested Benecol yoghurt drinks and cod liver oil supplements, the latter of which I was already consuming.

After ramping up my physical activity, tweaking my diet a bit, and taking Benecol daily, my cholesterol levels bounced back to normal.

However, since then, I've been resolute in keeping my cholesterol levels within a healthy range to stave off potential health issues down the line. One of the most effective ways to maintain healthy cholesterol levels is through a balanced lifestyle and a nutritious diet.

I decided to consult various experts and doctors about the best foods for lowering cholesterol - and they all concurred on one specific food item: oats, reports the Express.

Several foods received high praise from the doctors and experts I consulted, including nuts, beans, lentils and healthy fats, but oats were unanimously recommended by all the experts.

Oats are an excellent staple containing the soluble fibre beta-glucan, which is crucial for lowering low-density lipoprotein (LDL). LDL is the "bad" cholesterol that carries cholesterol, fats and proteins in your blood.

The other type of cholesterol is high-density lipoprotein (HDL), sometimes called "good" cholesterol, as it carries excess cholesterol from the body's tissues back to the liver for elimination.

Dr Naveed Asif, a GP at The London General Practice, explained that cholesterol is a "waxy, fat-like material present in every cell of the body" and is "essential for the production of hormones, vitamin D, and compounds that aid in digestion". However, excessive "bad" cholesterol can cause plaque to build up in your arteries and lead to other health problems, such as atherosclerosis.

Dr Asif added: "Elevated cholesterol levels can greatly heighten the risk of heart disease, stroke, and other cardiovascular conditions. An excessive buildup of LDL cholesterol in the arteries can cause atherosclerosis, a condition characterised by the hardening and narrowing of the arteries, which restricts blood flow. This can lead to severe health problems, such as heart attacks and strokes."

Dr John Field, associate clinical director at Bupa Health Clinics, agreed that elevated levels of certain cholesterol types can "increase your risk of cardiovascular disease - for example, heart disease and stroke". He added: "This is because one type of cholesterol can cause fatty deposits to build up inside your arteries. Over time, these can make your arteries narrower and narrower, which restricts the flow of blood to organs such as your heart. This can affect other parts of your body too, including your arms and legs."

Regular physical activity, maintaining a healthy weight, limiting alcohol consumption and stopping smoking if you're a smoker can all help reduce elevated cholesterol levels, but adjusting your diet is often the simplest first step to take.

Dr Saira Bano, an experienced NHS and private GP with over a decade of clinical practice, observed that doctors largely agree that soluble-fibre staples and sensible fat swaps help lower LDL cholesterol levels. However, she said, "oats and barley tend to top the list".

She added: "Oats and barley tend to top the list because their beta-glucan fibre lowers LDL, with about 3g per day from porridge or oat bran being a realistic target. Beans, lentils, and chickpeas most days, along with fruit and vegetables rich in soluble fibre such as apples, berries, citrus, aubergine, and okra, help bind cholesterol in the gut and support bile acid excretion.

"A small daily handful of nuts, roughly 30g of almonds, walnuts, or pistachios, plus soya foods like tofu, edamame, and soya milk or yoghurt a few times a week, can support LDL reduction while adding heart-healthy fats and plant protein. Seeds and fibre supplements also have a role: one to two tablespoons of ground flax or chia, or around 10g of psyllium, can meaningfully lift soluble fibre intake."

She also noted that many clinicians suggest consuming plant sterol or stanol-enriched spreads or yoghurts (such as Benecol) at 1.5-2g per day, which can reduce LDL by around 7-10%, while swapping butter or ghee for olive or rapeseed oil in cooking.

Dr Adam Staten, resident doctor for One Day Tests, the UK's leading next-day blood results clinic, stated the "traditional advice" for lowering cholesterol has been to follow the Mediterranean Diet, which primarily focuses on fruit and vegetables, limited amounts of red meat, chicken and oily fish and olive oil instead of butter or ghee.

However, he also suggested eating nuts and soluble fibre such as oats, lentils, beans and barley.

According to the expert, a study has discovered that people who ate nuts five or more times a week reduced their risk of ischaemic heart disease by 20% compared to people who hardly ever ate nuts. It's important to note that the nuts should ideally be eaten raw and unsalted.

He continued: "Food sources of soluble fibre like beans, lentils, oats and barley, help improve cholesterol by reducing the absorption of cholesterol in the gut and should also be eaten regularly by anybody looking to lower cholesterol."

Biomedical scientist Tobias Mapulanga, who specialises in haematology, immunology and diagnostics on the frontline, also highlighted that foods rich in soluble fibre, such as oats, alongside those swapping saturated fats for unsaturated varieties, are advised for reducing LDL.

He explained: "Regular oats or barley for beta-glucan, along with beans, lentils, chickpeas, and fruits such as apples, pears, and citrus for pectin, help reduce cholesterol absorption in the gut and lower LDL. A small handful of nuts on most days, soy foods like tofu or soy milk, and seeds, including flax and chia, add extra fibre and plant sterols while supporting a healthier lipid profile.

"For cooking and dressings, it helps to swap butter, ghee, and coconut oil for olive or rapeseed oil to reduce saturated fat and increase monounsaturated fats, and to include oily fish a couple of times a week for overall cardiometabolic benefit.

"If you want an added push, sterol- or stanol-enriched spreads and yoghurts providing around 1.5-2g per day can further lower LDL when used alongside these foods, though they are not intended for children or during pregnancy."

Dr Richard Allison, a nutritionist at Herbalife, recommended adopting a heart-healthy diet that's high in soluble fibre such as oats, beans and fruits to maintain balanced cholesterol levels. He also suggested choosing unsaturated fats like avocados, nuts and olive oil and omega-3s such as oily fish.

Dr Allison further advised regular physical activity - a minimum of 150 minutes of moderate exercise each week - to help increase HDL and decrease LDL. He stated: "Reduce saturated fats (found in red meat, full-fat dairy, and processed foods) to below 20-30g daily, replacing them with unsaturated fats. Secondly, eat at least five portions of fruits and vegetables daily, whole grains, and foods high in soluble fibre (e.g. porridge, lentils) to lower LDL by 5-10%. And lastly, include oily fish twice weekly for omega-3s, and limit added sugars and salt.

"Aim for 150 minutes of moderate aerobic exercise (e.g. brisk walking, cycling) plus strength training twice weekly. This raises HDL and lowers LDL, with studies showing benefits within weeks."

Deborah Grayson is an internationally renowned pharmacist and qualified nutritional therapist who also runs Practice With Confidence, offering mentoring and support to nutritional practitioners.

Ms Grayson also agreed that foods high in soluble fibre, such as oats, can help lower cholesterol. She said: "Consuming foods which are high in fibre can help to lower cholesterol, as it binds to cholesterol in the gut and stops it being absorbed into the body. Soluble fibre, which draws water into the gut, is best for this. It’s found in oats, barley, legumes (beans, lentils, peas and soybeans), chia seeds and fruits, especially apples and berries.

"Oats and barley contain a type of soluble fibre called beta-glucans, with a bowl of porridge providing around half of the daily recommended amount.

"In addition to fibre-rich foods, antioxidants found in berries, leafy green vegetables and brightly coloured vegetables, such as lycopene in tomatoes, support healthy cholesterol levels, reduce inflammation and aid heart health in general."

She also recommended eating five portions of fruit and vegetables a day, eating foods high in omega-3 fatty acids such as oily fish and flaxseed and monounsaturated fats (found in olive oil, nuts, avocados), and eating nuts which contain natural compounds called plant sterols that block some cholesterol from being absorbed in the blood.

NHS GP Dr Dave Nichols, who is also the resident doctor for at-home testing brand MyHealthChecked, offered five simple tips for managing cholesterol, including consuming foods rich in fibre such as oats.

He advised: "Focus on foods rich in fibre (like oats, legumes, fruits, and vegetables) and healthy fats (like those in nuts, seeds, olive oil, and fatty fish). Cut back on saturated fats, trans fats, and processed foods."

He also advised exercising regularly (approximately 30 minutes of moderate activity most days), maintaining a healthy weight, giving up smoking and limiting alcohol consumption, and using an at-home cholesterol test kit to easily monitor your total cholesterol, HDL, LDL and triglycerides.

Dr Asif also recommended following a heart-healthy diet to maintain balanced cholesterol levels. He stressed the importance of eating fruits, vegetables, whole grains and healthy fats whilst minimising saturated fats and trans fats.

Some of the "best foods" for cholesterol include oats and wholegrains, fatty fish like salmon and mackerel, nuts and seeds, avocados and legumes and beans.

He advised avoiding processed and fried foods, red and processed meats, full-fat dairy products, sugary snacks and beverages and trans fats in baked goods and margarine.

Dr Field also recommended boosting the intake of foods rich in HDLs and cutting down on foods rich in LDLs. "HDL helps to combat bad cholesterol by carrying the harmful LDL back to the liver to be broken down, thus avoiding the arterial plaque buildup," he said.