Overview
- Experts identify oats as the standout choice for reducing LDL due to beta‑glucan soluble fiber, with about 3 grams per day from oats or barley cited as a useful goal.
- Plant sterol or stanol‑enriched spreads and yogurts at roughly 1.5–2 grams daily can lower LDL by an estimated 7–10%, according to clinicians.
- A Mediterranean‑style approach featuring wholegrains, nuts, legumes, oily fish, avocados and unsaturated fats is encouraged, while limiting processed meats, saturated fats, fried items and sugary breakfast foods.
- Regular physical activity — about 150 minutes of moderate aerobic exercise each week plus strength training — is recommended to raise HDL and lower LDL.
- For high readings, clinicians advise discussing results with a GP, pursuing several months of lifestyle changes, then considering statins if risk remains high, with routine cholesterol checks from adulthood and more frequent testing for higher‑risk people.