Is Oat Milk Good for High Cholesterol? (Expert Answer)

Short Answer: Oat milk is good for high cholesterol. Because it has beta-glucan and unsaturated fat, and they can lower LDL cholesterol and improve heart health.

High cholesterol is a condition that affects your blood vessels and heart.

In high cholesterol, your body has too much of a waxy substance called cholesterol in your blood.

This can lead to fatty deposits in your arteries, which can narrow them and reduce blood flow.

This can lead to various health problems, such as heart attack, stroke, angina, and peripheral artery disease.

One of the key factors in managing high cholesterol is diet.

What you consume can affect your blood cholesterol levels, which can impact your high cholesterol symptoms and overall health.

To effectively manage high cholesterol, you should consume fiber-rich foods like oats, fruits, vegetables, and legumes, and avoid saturated fat-rich foods like butter, cheese, red meat, and pastries.

Now, oat milk is a plant-based milk alternative that’s made from whole oats and water.

People usually drink oat milk as a substitute for dairy milk, or use it in coffee, cereal, smoothies, or baking.

Oat milk is good for high cholesterol because it contains beta-glucan, a type of soluble fiber that can lower LDL (bad) cholesterol.

Oat milk may also have lower saturated fat and higher unsaturated fat than some dairy milks, which can benefit your heart health.

One cup (240 mL) of unsweetened oat milk can give you about 2 grams of beta-glucan (40% of your daily needs), 5 grams of fat (8% of your daily needs), and 120 calories.

Beta-glucan can positively affect high cholesterol by binding to bile acids in your intestines and preventing them from being reabsorbed into your bloodstream.

This forces your liver to use more cholesterol to make new bile acids, which lowers your blood cholesterol levels.

Furthermore, oat milk is a plant-based beverage and plant-based diets are good for high cholesterol.

Because, plant-based diets can lower your intake of cholesterol, saturated fat, and animal protein, and increase your intake of fiber, antioxidants, and phytochemicals, which can all improve your blood lipid profile and reduce inflammation.

You can drink up to 3 cups (720 mL) of oat milk per day safely.

More than that can cause bloating, gas, or diarrhea, due to the high fiber content.

Also, you shouldn’t drink oat milk if you have a gluten intolerance or allergy, to prevent digestive issues or allergic reactions.

Because, some oats may be contaminated with gluten during processing.

You can buy fresh oat milk in your local market or can order it from online.

Always choose unsweetened and fortified oat milk, to avoid added sugars and get more nutrients.

Because, added sugars can raise your blood sugar and triglycerides, and some oat milks may not have enough calcium, vitamin D, or vitamin B12, which are important for your bone and nerve health.

You can store oat milk in your refrigerator for up to 5 days, or in your freezer for up to 6 months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management and essential medical care is key to managing high cholesterol effectively.

I always recommend my high cholesterol patients to follow a cholesterol-lowering diet to improve their overall well-being, and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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