1 Raisin Walnut Oatmeal Topping your oatmeal with walnuts and raisins may sound pretty basic, but there is something to this classic oat-topping combo when it comes to supporting healthy cholesterol levels. In a recent study evaluating healthy elders, those who included a daily dose of walnuts in their diet (around 14-24 halves) experienced a reduction in about 4.3 milligrams per deciliter of LDL ("bad") cholesterol reduction. Those with a diagnosis of high cholesterol experienced more benefits from the walnuts vs. those who had healthy cholesterol levels at the beginning of the study. And raisins, being a natural source of fiber and potassium with no added sugars, a natural Maple Oatmeal Topping your oatmeal with fresh or frozen blueberries and a drizzle of pure maple syrup can be just what the doctor ordered when it comes to your heart health. Blueberries add a natural sweetness to your oats along with natural fiber, vitamins, minerals, and polyphenols that have been shown to help keep your heart health in tip-top shape. And according to the results of a study published in the American Journal of Clinical Nutrition, people with metabolic syndrome who consumed the equivalent of one cup of fresh blueberries daily showed positive outcomes when it comes to heart health, including increased HDL "good" cholesterol levels. 3 PB and J Oatmeal That beloved combo of peanut butter and jelly doesn't have to be reserved for just sandwiches. Including a tablespoon of natural peanut butter (chunky or creamy will work) and fresh or frozen berries will give you that nostalgic taste along with some heart-health benefits. 4 Strawberry Chocolate Oatmeal Just because you are a chocolate lover, it doesn't mean that you have to do without your beloved flavor if you are trying to support healthy cholesterol levels. In fact, eating cocoa products like dark chocolate can help lower LDL and total cholesterol levels, according to a meta-analysis published in the European Journal of Clinical Nutrition, which is why you should consider mixing some cocoa powder and dark chocolate chips into a decadent, good-for-you oatmeal. 5 Pear Cinnamon Oatmeal Cinnamon is a go-to spice that belongs in many oatmeal recipes. But adding this flavoring may offer some cholesterol-lowering benefits too. While the amount of cinnamon that you add to your oatmeal may not be enough to have a true effect on your cholesterol levels, adding some to your morning oats can give you a head-start to meet your daily quota throughout the day.
6 Citrus-Infused Oatmeal A glass of 100% orange juice is a cholesterol-lowering powerhouse, as data shows drinking 750 milliliters (or a little over a cup) of this natural juice every day for 8 weeks may reduce LDL cholesterol levels in both normal and overweight people. 7 Turmeric Oatmeal If you haven't hopped on the turmeric train yet, this oatmeal recipe idea may just be the thing to hop on board. According to the results of a meta-analysis of randomized control trials that were published in Nutrition Journal, turmeric supplementation is linked to a reduction in LDL and triglyceride levels among people at risk for cardiovascular disease. While you may not be able to sneak a clinical dose of turmeric into your bowl of oatmeal, getting some of this spice certainly won't cause harm to your heart health. To make turmeric oats (AKA golden oats), simply add 1 teaspoon of ground turmeric to your already made oatmeal and enjoy!
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