Consuming oats exclusively for two consecutive days may significantly impact your metabolic health, based on new research.
A study involving 17 participants had them eat 300 g (10.5 oz) of oatmeal daily, prepared with water and optionally topped with fruits and vegetables, for two days without any other food.
Participants lost approximately 2 kg (4.4 lb) and experienced a 10% reduction in their LDL (bad) cholesterol levels. Improvements in gut health and blood pressure were noted, with lasting effects even six weeks after the diet.
Researchers from the University of Bonn in Germany compared this short-term intervention to a six-week long-term diet, where another group of 17 participants added 80 g (2.8 oz) of oats to their regular meals.
The short-term oat-only approach proved more effective, highlighting that the metabolic benefits observed stem from an intensive, short-term diet rather than gradual inclusion into everyday eating habits.
All participants were diagnosed with metabolic syndrome, which affects nearly one-third of adults and is often accompanied by weight gain, elevated blood pressure, increased blood sugar, and high cholesterol levels.
Metabolic syndrome heightens the risk of obesity-related diseases such as type 2 diabetes and heart conditions, and is linked to poor gut health.
Research indicates that oats may provide essential fiber, vitamins, minerals, and anti-inflammatory compounds known as polyphenols, making them beneficial for this demographic.
High LDL cholesterol is a significant risk factor for heart disease, heart attacks, and strokes – Credit: Getty Images
During the digestive process, some foods are metabolized by gut microorganisms, which release chemicals that can have various effects on your health depending on the food and the type of bacteria involved.
The two-day porridge diet led to an increase in beneficial compounds, particularly ferulic acid, known to lower cholesterol levels in past studies.
Participants who exhibited the highest increases in ferulic acid also experienced notable reductions in total and LDL cholesterol.
Scientists concluded that the gut interaction between bacteria and oats indicates that a brief oat-centric diet could serve as an affordable, sustainable, and effective strategy for addressing metabolic syndrome.
This research was published in Nature Communications.
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Experts caution that you might be unintentionally increasing your risk for a hereditary condition that leads to elevated cholesterol levels, according to new findings. Familial hypercholesterolemia can remain undetected for generations, thereby heightening the risk of heart attack and stroke for affected individuals, as reported.
This condition impacts approximately 1 in 200-250 individuals globally and leads to elevated levels of low-density lipoprotein (LDL) cholesterol from birth. LDL is often referred to as “bad” cholesterol because it contributes to arterial plaque buildup. However, researchers indicate it frequently goes unnoticed by standard testing methods.
To assess how many cases of familial hypercholesterolemia remain undiagnosed, Mayo Clinic researchers conducted an analysis involving 84,000 individuals. They specifically examined exome sequencing data, a genetic test that evaluates the segments of DNA that code for proteins.
Among these participants, 419 were identified as being at risk for familial hypercholesterolemia, with 90% unaware of their condition.
Adding to the concern, one in five of these individuals had already developed coronary artery disease.
The findings suggested that these patients would likely not be identified through standard genetic testing methods.
At present, genetic testing in the United States is only conducted on those exhibiting sufficiently high cholesterol levels or possessing a recorded family history of such levels—an issue identified by Mayo Clinic researchers as a “blind spot” in national guidelines. Seventy-five percent of those diagnosed in this study would not have qualified under these criteria.
The study emphasizes that regular screenings can reveal symptoms and potentially save lives, though other researchers highlight that this is not straightforward.
“The challenge is that screening everyone who would benefit from a genetic test can be prohibitively expensive, necessitating certain thresholds,” remarked cardiometabolic medicine researcher Professor Naveed Sattar in an interview with BBC Science Focus.
“Broadening screening efforts for familial hypercholesterolemia will only be feasible if testing costs decrease significantly. Nonetheless, we still need more individuals to undergo blood tests and seek genetic evaluations.”
Most individuals with familial hypercholesterolemia exhibit no symptoms. However, Sattar points out that yellowish deposits beneath the skin or, if under 45, a grayish-white ring around the eye’s cornea can indicate the condition.
“Yet, many people have no visible signs. If there is a strong family history of early heart attacks—especially if a first-degree relative experienced one before age 50—you should consider getting a lipid test earlier than the typical midlife screening.”
The findings were published in the journal Circulation: Genomic Medicine and Precision Medicine.
Cholesterol management may be achievable by altering just one switch in an individual’s genetic code—potentially for a lifetime.
A pilot study featured in the New England Journal of Medicine demonstrated a novel gene therapy that decreased patients’ low-density lipoprotein (LDL) cholesterol, commonly known as “bad” cholesterol, by nearly 50%, while also reducing triglycerides by an average of 55%.
If forthcoming trials yield similar results, this one-time therapy could serve as an alternative to the combination of medications that millions currently rely on to manage their cholesterol.
LDL cholesterol and triglycerides are lipids produced by the liver; however, excessive accumulation in the bloodstream can lead to fat deposits that may result in cardiovascular diseases, which account for about one-third of deaths in the United States.
“Both LDL cholesterol and triglycerides are linked to severe cardiovascular risks, such as heart attacks, strokes, and mortality,” remarked Steven Nissen, a professor of medicine at the Cleveland Clinic Lerner School of Medicine. BBC Science Focus.
Nissen was part of a research team focusing on lowering cholesterol levels by targeting the ANGPTL3 gene, associated with LDL cholesterol and triglycerides.
About 1 in 250 individuals possess a mutation that deactivates this gene, leading to lower lipid levels in their blood. Nissen noted, “Importantly, the occurrence of cardiovascular diseases in these individuals is also minimal.”
Thanks to CRISPR gene-editing technology, identifying individuals who might benefit from this mutation is no longer just a matter of chance.
CRISPR selectively modifies DNA by targeting specific genes. – Credit: Getty
Utilizing CRISPR, Nissen and his team developed a treatment to deactivate the ANGPTL3 gene in the liver, which was then infused into 15 patients during an initial safety study.
The treatment significantly reduced participants’ LDL and triglyceride levels within two weeks, and these reductions remained stable after 60 days. Nissen stated, “These changes are anticipated to be permanent.”
Healthcare professionals recommend maintaining LDL cholesterol levels below 100mg/dL to promote heart health. While lifestyle changes can assist, many individuals, particularly those with genetic tendencies to high cholesterol, find it challenging to reach this target.
While existing medications are effective, no drugs simultaneously lower both LDL cholesterol and triglycerides, often requiring patients to take multiple medications daily for life to manage their cholesterol.
“The next phase of the trial is set to commence in the coming months, involving more patients with elevated LDL cholesterol or triglycerides,” Nissen stated.
If the trials continue to succeed, this therapy could serve as a lasting solution against some of the most significant health threats globally.
According to Heart UK, almost half of all adults in the UK have above-average cholesterol levels, while in the US, the Centers for Disease Control and Prevention estimate that one in 10 Americans (34 million) have cholesterol levels exceeding 240 mg/dL (milligrams per deciliter).
These individuals are at increased risk of heart attacks, often unaware of their condition.
High cholesterol typically presents no noticeable symptoms. Unless you’ve had a recent blood test or experienced medical issues, your cholesterol levels may remain a mystery.
If you have concerns about your cholesterol, it’s advisable to consult your doctor. If necessary, cholesterol-lowering medications like statins may be prescribed.
In the UK, around 8 million individuals are reported to take a statin daily, with nearly 40 million in the US.
However, it’s important to note that not everyone requires statins. If your levels are significantly high or there’s a specific medical reason for taking them, there are numerous natural methods to lower cholesterol levels.
To start, exercise is vital. A 2013 study shows that aerobic activities, like running and cycling, can decrease “bad” cholesterol and raise “good” cholesterol by approximately 5%.
Quitting smoking is also recommended. It’s well-known that tobacco smoke raises “bad” cholesterol and poses health risks, while a 2019 study suggested that vaping could have a similar impact.
However, the most effective way to improve cholesterol levels is by adjusting our diet, as recommended by NHS doctors and academics from University College London, including Dr. Riyaz Patel.
You may already know some of the major food culprits. An increasing body of research points to common offenders like pastries, processed meats, and lard. It’s best to eliminate these from your shopping cart for healthier cholesterol levels.
On the other hand, some suggested food swaps may surprise you.
The good and bad of cholesterol
Before we delve deeper into dietary changes, it’s essential to clarify that cholesterol isn’t inherently harmful. It is a vital substance required for survival.
This waxy substance is present throughout the body and serves as a crucial component of cell membranes, as well as aiding in the production of hormones like testosterone and estrogen. It also plays a key role in the synthesis of vitamin D and bile acids, which are necessary for digesting food.
Issues arise when specific types of cholesterol, namely low-density lipoprotein (LDL), become excessively high; this is often referred to as “bad” cholesterol.
“Understanding which cholesterol levels are elevated is essential,” notes Patel. “Cholesterol, like fat, cannot circulate freely in the blood. It requires packaging into particles known as cholesterol lipoproteins.”
These lipoproteins can be visualized as small delivery vehicles transporting cholesterol from the liver into the bloodstream, with high-density lipoproteins (HDL) serving as the “good” type.
However, LDL cholesterol is akin to a reckless driver, frequently colliding with the endothelium—the inner lining of arteries.
While this shouldn’t obstruct healthy arteries, if they are compromised by factors like high blood pressure, smoking, pollution, aging, inflammation, or others, LDL can become trapped within.
When that occurs, plaque begins to develop. “A heart attack can happen when this plaque undergoes a slight rupture, leading to a blood clot that blocks the artery,” explains Patel. “Thus, the presence of plaque poses a serious problem.”
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Foods to include in your diet
Now that you understand the fundamentals of cholesterol (and why having LDL cholesterol in the driver’s seat is a bad idea), which foods can help keep cholesterol levels in check?
“Oats are an excellent way to naturally lower cholesterol,” advises Patel. “This is largely due to their fiber content, as oats contain soluble fiber that effectively reduces cholesterol.”
Soluble fiber is also found in whole grains, lentils, beans, vegetables, fruits, nuts, and seeds, and it binds to dietary cholesterol in the small intestine, preventing its absorption into the bloodstream.
Fatty cholesterol (yellow) is packaged in lipoproteins for transport in the bloodstream – Image credit: Getty Images
“Another effective option is sterols and stanols,” adds Patel. These plant-based compounds are found in fortified yogurts and spreads, or as supplements, and they mimic cholesterol in our bodies.
When you consume foods that contain cholesterol, receptors in your intestines recognize and absorb them into the bloodstream.
Sterols and stanols can deceive these receptors, allowing them to be absorbed in place of cholesterol, leading to increased excretion of cholesterol from the body and less absorption into the bloodstream.
“They are likely the best non-medicinal method to reduce cholesterol, usually by about 10%,” Patel asserts. “They are highly effective.”
Foods to eliminate
While there are beneficial foods to include in your diet, what about those “bad” foods that raise cholesterol? Should they be eradicated from your meals?
There was a time when egg yolks were feared for their cholesterol content. While it’s true that eggs contain a significant amount of dietary cholesterol, you don’t need to panic if you enjoy them with toast.
“Dietary cholesterol doesn’t equate to circulating cholesterol, which is crucial to understand,” says Patel. “In the past, foods high in cholesterol were thought to automatically increase cholesterol levels, but that notion is outdated.”
In reality, about 80% of cholesterol in the body is produced by the liver, not directly ingested from food.
That said, food can still indirectly influence your LDL cholesterol. For instance, certain foods can hinder the liver’s ability to manage cholesterol levels in the blood.
Much like statins, specific foods can act similarly to medications that alter the liver’s functions.
For example, increased saturated fat intake has been linked to higher levels of LDL cholesterol in the bloodstream. Saturated fats are commonly found in fatty or processed meats, butter, cheese, pastries, deep-fried items, and coconut oil.
“If you consume many pastries rich in saturated fat,” explains Patel, “the absorption of these fats can lead to increased LDL levels because they disrupt the liver’s ability to eliminate LDL cholesterol.”
Sugar can similarly affect cholesterol levels by prompting the liver to produce more LDL and less HDL.
So, should we forsake pastries and sugar forever, restricting ourselves to oats for every meal? Absolutely not. Extreme dietary shifts can yield unpredictable health consequences.
Patel suggests that the best approach is to maintain a healthy, balanced diet.
“When advising patients, we recommend a mixed, balanced diet. Aim for moderation in carbohydrates and saturated fats while keeping ultra-processed foods to a minimum.”
Ultra-processed foods, along with saturated fats and sugar, can lead to inflammation in the arteries and raise the risk of developing metabolic disorders like type 2 diabetes.
“Moderation in everything is likely the best advice,” concludes Patel.
“A balanced diet is partly guided by your body’s signals regarding hunger. Your body is adept at understanding its needs.”
About our experts
Dr. Riyaz Patel is an academic scholar and NHS Physician at the University of London, UK. He has contributed to numerous medical journals, including the European Heart Journal, Natural Genetics, and European Heart Journal – Quality and Clinical Results of Care.
Statin usage is on the rise, with the National Institute of Excellence in Health and Care (Nice) reporting that in October 2024, around 5.3 million people in the UK were using statins or cholesterol-lowering medications in the previous year.
This figure has nearly tripled since 2015/2016, now reflecting almost 10% of the nation’s population. Likewise, statin usage is also increasing worldwide.
Doctors prescribe statins primarily to prevent heart disease, the leading cause of death globally. These medications lower low-density lipoprotein (LDL) cholesterol—the “bad” cholesterol that contributes to artery clogging—by aiding the liver in cholesterol production and blood extraction.
While statins effectively prevent heart attacks and strokes, there are still questions individuals have before commencing treatment.
Consider inquiries like: If my cholesterol is high, should I take statins? Could I improve my condition through diet and exercise first? What side effects might I experience when I start taking statins?
The answers to the first two questions are ultimately the same: the decision rests with you.
How to Determine if Statins are Right for You
The choice to begin statin therapy should be made alongside a healthcare provider, considering not just cholesterol levels, but the overall risk of heart disease.
This involves evaluating other risk factors such as blood pressure, family history, and even geographic location.
As Julie Ward, a senior cardiac nurse at the British Heart Foundation, explains, your physician will use all available information to calculate your individual cardiovascular risk score.
“Once we have that cardiovascular risk score, we can initiate a discussion on measures to reduce that risk,” Ward states. “It’s about individuals [doctors] or pharmacists communicating, ‘This is your cardiovascular risk. We recommend starting you on a statin.’
The initial conversation may focus on lifestyle modifications, such as healthier eating habits and smoking cessation. You can assess your risk with an online calculator like this one. A higher 10-year risk score indicates a greater likelihood of needing to discuss statin therapy.
After a few months, you may visit the calculator again to see if your risk has changed, and perhaps determine that your risk is low enough to pursue dietary changes and exercise instead. But what if the recommendation for statins remains strong?
Statins are Safe and Effective
It’s natural to feel apprehensive about starting a potentially lifelong medication.
However, scientific research may provide reassurance; ample evidence highlights the effectiveness of statins in preventing heart disease, says Professor James Shepherd, a Health Data Scientist at the University of Oxford.
“Statins are arguably the most studied medication in medical history,” he points out. “Numerous clinical trials have examined their effects.”
Additionally, researchers have compiled the results of numerous trials to bolster the evidence surrounding statins.
For instance, in 2015, researchers from Cochrane, a distinguished medical review publisher, synthesized data from nearly 39,000 individuals who participated in 296 trials assessing Atorvastatin, the most commonly prescribed statin.
Their comprehensive review revealed that taking atorvastatin for up to 12 weeks reduced LDL cholesterol by 37-52%, depending on the dosage.
What’s the impact of statins on the risk of death from heart attacks and other cardiovascular issues? The answer largely depends on individual circumstances.
A recent review from early 2025 indicated a risk reduction ranging from 20% to 62%, with higher percentages for individuals in high-risk groups. This represents significant savings for medications costing less than £2 (around $2.50) per 28 tablets.
However, it’s essential to understand how to interpret numbers for your own decision-making.
In large-scale trials, efficacy is often expressed in relative terms, indicating the difference compared to those not taking statins.
As Shepherd emphasizes, “For real-world treatment decisions, the absolute risk is what matters most.”
For example, if a statin reduces the risk of a heart attack by 20%, a patient with a 1% absolute risk (or cardiovascular risk score) sees their risk drop from 1% to 0.8%.
In contrast, those with risk scores above 10% can realize significantly greater benefits.
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Side Effects Vary
While we know statins are effective, what about the negative aspects related to side effects?
“Previous reporting has skewed public perception,” reveals Ward. “Yet, research demonstrates that side effects are minimal, and statins are well-tolerated by most patients.”
This is supported by findings from Shepherd and his team, detailed in a 2021 study that reviewed side effects across 62 trials involving over 120,000 participants, revealing only “a small number” reported issues.
Approximately 15 out of every 10,000 individuals experienced muscle pain and related symptoms, while liver, kidney, and eye abnormalities were even less prevalent.
When patients discontinue statin use, it is often linked to side effects. So, what’s behind this?
A different 2021 study suggests that the perceived side effects may be associated with the act of taking medication rather than their actual occurrence.
In that research, 60 participants received a month’s supply of different medications—some statins, some placebos—without knowing which was which. A year later, researchers noted more symptoms as patients were taking medication compared to nothing at all, with 90% of those experiencing side effects from statins also reporting symptoms while on the placebo.
Adjusting Dosage or Medication
If you encounter side effects, it’s essential to communicate these with your doctor instead of just enduring them.
For instance, atorvastatin can be prescribed in doses ranging from 10 to 80 mg per day. Side effects are often dose-dependent; hence, 80 mg is more likely to induce issues than 10 mg, though a lower long-term dose is usually possible.
“If someone has high cholesterol, they may start at 80 mg,” explains Ward. “If they’re managing well in a few months, we might lower it to 40 mg, and potentially down to 20 or 10 mg later on, transitioning to a maintenance dose.”
Alternatively, switching medications can also be effective. In the UK, five different statins are available, all functioning similarly, though atorvastatin is often regarded as the most effective.
“If someone previously took a higher dose of a different statin, a doctor could prescribe atorvastatin at a lower dosage that could achieve similar cholesterol-lowering effects with fewer side effects,” Shepherd adds.
In rare cases, taking statins may lead to more serious issues affecting the liver and kidneys, which is why regular blood tests are crucial for monitoring.
Individuals with diabetes might be concerned regarding findings suggesting that statins can elevate blood sugar levels.
Nevertheless, the cholesterol-lowering benefits are believed to outweigh the minimal increases in blood glucose.
In conclusion, taking statins is a personal choice. If you have concerns, consider discussing them with a cardiac nurse at the British Heart Foundation or explore resources on cholesterol at Heart UK.
About Our Experts
Julie Ward is a senior heart nurse at the British Heart Foundation.
Professor James Shepherd is a health data scientist at the University of Oxford, focusing on cardiovascular disease prevention. His work has been featured in General UK magazines, BMC Medical Research Methodology, and BMJ Open.
For many years, eggs have been labeled as major contributors to cholesterol problems. However, recent studies indicate that this reputation may be unjust.
Low-density lipoproteins (LDL cholesterol), often called the “bad” cholesterol, are fatty substances in the bloodstream that can block arteries and heighten the risk of heart disease and stroke. For years, eggs were believed to exacerbate this issue. But new evidence is shifting this perspective.
“Our study’s results indicate that egg consumption does not raise LDL cholesterol levels,” stated Professor John Buckley, the lead author, in an interview with BBC Science Focus. “We need clearer messaging on this topic, as it still leads individuals with rising LDL to avoid eggs.”
To investigate the effects of egg consumption on cholesterol, Buckley and his team had participants with healthy cholesterol levels follow one of three diets over five weeks. One diet was high in saturated fat and cholesterol, another was high in saturated fat but low in cholesterol, and the third was high in cholesterol but low in saturated fat.
Only the meal plan that included two eggs a day resulted in lowered LDL levels. The other two diets either allowed for just one egg per week or led to an actual increase in LDL levels.
Eggs are high in cholesterol but low in saturated fat, making them vital for beneficial effects – Credit: Getty/Gregory Adams
“Eggs are among the few foods that are high in cholesterol yet low in saturated fat,” Buckley noted.
“New evidence suggests it isn’t cholesterol but rather saturated fats that negatively impact cholesterol levels, and we are the first study to conclusively demonstrate this.”
An egg-rich diet also showed improvements in other blood lipids associated with heart health, though Buckley emphasizes the need for further research to fully comprehend these changes.
What’s the takeaway? Cholesterol intake from foods doesn’t necessarily correlate with blood cholesterol, particularly when your overall diet is low in saturated fat.
“Most foods high in cholesterol also contain saturated fats,” Buckley explained. “This is a key reason why dietary cholesterol has been vilified; high intake from those foods raises LDL cholesterol, but isolating the independent effects of saturated fats in research has been challenging, and we are working on that now.”
The next time you enjoy breakfast, don’t feel guilty about having a few eggs—just maybe skip that extra serving of bacon.
And what about Buckley himself? “I had eggs for breakfast this morning and didn’t worry about raising my LDL cholesterol,” he shared.
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About our experts
Professor John Buckley is the Executive Dean of the Allied Health and Human Performance Academic Unit at the University of South Australia. His research primarily explores the effects of diet and exercise on health and physical functioning across a variety of groups, from patients to elite athletes.
Researchers engaged 77 adults aged 35-60 in a 12-week clinical trial, where participants snacked daily on either 320 calories of almonds or crackers.
All subjects had metabolic syndrome, characterized by various risk factors for chronic illnesses such as heart disease and type 2 diabetes. This includes conditions like excess abdominal fat, elevated blood pressure, high blood sugar levels, low “good” cholesterol, and high triglyceride levels.
Professor Emily Ho, a co-author of the study and director of the Linus Pauling Institute at OSU, noted in BBC Science Focus that almond consumption reduces cholesterol levels, particularly LDL cholesterol (“bad” cholesterol), enhances gut health, decreases inflammation, and improves gut microbiota.
“The control group that consumed crackers didn’t show the same positive outcomes,” she stated. “Eating almonds did not lead to weight gain; in fact, there was a minor reduction in waist circumference and an improvement in vitamin E levels among participants, which is vital for the population.”
Vitamin E is an essential nutrient crucial for the proper functioning of various organs, nerves, and muscles, as well as for reducing blood clotting; however, many individuals in the UK and the US fail to consume sufficient amounts of vitamin E in their diets.
Participants who consumed almonds daily experienced numerous benefits for their metabolic health – Credit: Limpido via Getty
“Almonds are packed with various bioactive compounds, including essential vitamins and minerals like vitamin E and magnesium, along with fiber and numerous polyphenols that possess antioxidant and anti-inflammatory properties. They are truly nutritious snacks.”
She emphasized that substituting your usual snack with a handful of almonds can yield substantial health benefits, especially when included in a balanced and varied diet.
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About our experts
Emily Ho is a prominent professor at Oregon State University and director of the Linus Pauling Institute. Her research focuses on antioxidants, gene expression, and dietary chemoprevention strategies, particularly investigating the role of antioxidant nutrients such as zinc in maintaining DNA integrity and the development of cancer.
Regularly incorporating chickpeas into your diet can lead to a notable reduction in cholesterol levels. Discover more at the Nutrition 2025 Meeting in Orlando.
A 12-week research study by the Illinois Institute of Technology explored the impact of consuming one glass of chickpeas or black beans daily with a group of 72 pre-diabetic adults.
Participants were randomly assigned to consume chickpeas, black beans, or rice (as a control) along with their usual meals. Blood samples were taken at the beginning, middle, and conclusion of the study to monitor alterations in cholesterol, inflammation, and blood glucose levels.
The findings indicated that total cholesterol levels dropped significantly from an average of 200.4 to 185.8 milligrams per deciliter after 12 weeks of daily chickpea intake.
Among the legumes studied, only chickpeas were linked to lower cholesterol. “No significant changes in cholesterol were detected with black bean consumption,” stated Morgan Smith, who spoke to doctoral candidates from the Illinois Institute of Technology presenting their research at the conference. BBC Science Focus.
Additionally, chickpeas appeared to reduce inflammation in the short term. “By the six-week mark of chickpea consumption, we noted a significant decline in highly sensitive C-reactive protein (HS-CRP),” Smith remarked. This protein serves as a marker for inflammation in the body.
“Nevertheless, these results diminished by week 12. Although HS-CRP remained lower at week 12 compared to the baseline, the distinctions were no longer statistically significant,” she explained.
Conversely, while black beans did reduce inflammation, they did not impact cholesterol levels.
These results imply that chickpeas and black beans may provide varied health advantages due to their unique nutritional compositions.
Participants consuming one glass of chickpeas daily for 12 weeks experienced a significant reduction in cholesterol levels. – Getty
“We are currently investigating this, particularly concerning the bioactive components that set apart black beans from chickpeas,” Smith added. “We are analyzing the (poly)phenol content of both the intervention and the corresponding metabolite profile in the blood.”
Smith noted that chickpeas and black beans were selected for their “richness in dietary fiber, plant-based proteins, and bioactive compounds,” and for their convenience as canned options.
“Participants were in a free-living state and simply asked to integrate canned black beans or chickpeas into their regular diet without any specific preparation guidelines,” she stated.
While the study did not yield changes in blood glucose levels, researchers are still examining data related to glucose regulation and plan to explore how legumes influence gut microbiota.
“We are particularly focused on identifying changes in microbial metabolites, like short-chain fatty acids, and how these alterations enhance metabolic health outcomes,” Smith remarked.
“Ultimately, our aim is to deepen our understanding of the connections between diet, microbiome, and chronic disease prevention.”
The complete findings of this study are yet to be published in peer-reviewed journals.
About our experts
Morgan Smith is a doctoral candidate in food science and nutrition at Illinois Institute of Technology. She has contributed to peer-reviewed research featured in the journals Nutrition and Healthy Aging and Metabolites.
Known as Verve-102, this treatment could revolutionize heart attack prevention and significantly lower LDL cholesterol levels (often referred to as “bad” cholesterol) with a single injection.
While statins can achieve similar cholesterol reductions, they typically require daily administration.
“This is the future,” stated Professor Riyaz Patel, an academic from the University of London and a doctor at Barts Health NHS Trust involved in the trial – BBC Science Focus.
“This is not a fantasy; it’s reality. We are actively implementing it. I was providing this treatment to my patient during the exam.”
Unlike statins, which gradually lower cholesterol, Verve-102 aims for a one-time alteration by “turning off” a specific gene called PCSK9 in the liver. This gene is crucial in managing the levels of LDL cholesterol that the liver can detect and eliminate from the bloodstream.
In simpler terms, a reduction in PCSK9 means less LDL in the bloodstream.
“The results are stunning,” Patel remarked. “This drug disables a small segment of your DNA, and your LDL cholesterol will be permanently 50% lower thereafter. That’s a game-changer!”
Cholesterol builds up in blood vessel walls, leading to plaque formation that can obstruct blood flow.
Elevated LDL cholesterol levels heighten the risk of this buildup, prompting millions (over 40 million in the US and over 7 million in the UK) to take daily medications like statins for cholesterol management.
The VERVE-102 clinical trial included 14 participants with familial hypercholesterolemia, a genetic disorder that heightens the risk of heart disease, heart attacks, and strokes due to extremely high LDL cholesterol levels.
Initial outcomes from Verve-102 injections show that all participants reacted positively to the treatment with no severe side effects.
Responses varied by dosage. The lowest dose group experienced an average LDL reduction of 21%, while the intermediate group showed a 41% reduction, and the high-dose group saw a 53% reduction.
Remarkably, one individual in the high-dose group achieved a 69% reduction in LDL cholesterol after receiving Verve-102.
Dr. Eugene Braunwald, a distinguished medical professor and Hershey’s professor of medicine at Harvard Medical School who did not take part in the study, noted that the preliminary data is “promising” and indicates “the potential for a new era in cardiovascular disease treatment.”
Verve is actively recruiting participants for further stages of clinical trials involving even higher Verve-102 doses in the UK, Canada, Israel, Australia, and New Zealand. The final results are expected to be revealed in the latter half of 2025.
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About our experts
Professor Riyaz Patel is a consultant cardiologist and clinical academic scholar at University College London (UCL) and Barts Health NHS Trust. He is a fully funded clinician scientist with the British Heart Foundation and serves as a professor of cardiology at UCL, where he investigates the causes of heart disease, focusing on cardiovascular risks and the genetics of coronary heart disease. He has established and led new cardiovascular prevention services at Barts Heart Center.
Having low levels of “bad” cholesterol in your blood can decrease the risk of developing dementia, according to recent Korean studies published in the Journal of Neurology, Neurosurgery and Psychiatry. While the connection between low-density lipoprotein cholesterol (LDL-C) and heart health is well-known, its impact on brain health and dementia is still being studied.
Scientists analyzed data from 11 university hospitals in Korea, studying 571,000 adults without dementia. Participants were divided into two groups based on their cholesterol levels, with one group having high LDL-C levels above 3.4 mmol/L or 130 mg/dL, and the other group having low LDL-C levels below 1.8 mmol/L or 70 mg/dL.
The study found that individuals with low LDL-C were at a lower risk of developing dementia, with a 26% lower likelihood of being diagnosed with any type of dementia and a 28% reduced risk of Alzheimer’s disease compared to the high LDL-C group. However, extremely low LDL-C levels below 1.4 mmol/L or 55 mg/dL did not show a significant decrease in dementia risk.
Additionally, the study observed that individuals in the low LDL-C group who took statins to lower their cholesterol levels had a 13% lower risk of dementia and a 12% lower risk of Alzheimer’s disease compared to those not taking statins.
While the study found a significant association between low LDL-C levels and reduced dementia risk, it had some limitations, such as being a retrospective study that did not consider other influencing factors like age, gender, genetic risk, and lifestyle. The study did not establish a causal link between LDL-C and dementia risk, emphasizing the need for further research.
Dr. Petra Proitsi, a genetic epidemiologist at Queen Mary University, London, acknowledged the complexity of the relationship between cholesterol and dementia, calling for more comprehensive studies involving diverse ethnic groups to explore this association further.
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About our experts:
Dr. Petra Proitsi is a genetic epidemiology specialist at the Preventive Neurology Centre at Queen Mary University, London. She leads themes of digital and health data science at the Wolfson Institute of Population Health and holds a PhD in Neuroscience from King’s College London.
When you arrive at work, what is the first thing you do? Do you unpack your bag, set up your desk, and then head straight for the coffee machine? You’re not alone.
According to the National Coffee Association, the average American drinks more than three cups of coffee a day. In moderation, coffee is often considered part of a healthy lifestyle for good reason. It is linked to a reduced risk of conditions like diabetes and certain types of cancer.
However, your morning brew may not be as healthy as you think. Coffee contains natural compounds that can raise cholesterol levels, and depending on how it is prepared, your daily cup may contain more of these compounds than ideal.
A team of Swedish researchers investigated coffee machines in workplaces and found that many people brewed coffee with high levels of these cholesterol-raising substances.
“For decades, we’ve known that certain types of coffee can elevate cholesterol levels,” said Dr. David Igman, co-author of new research published in the journal Nutrition, Metabolism, Cardiovascular Disease to BBC Science Focus.
In particular, unfiltered or boiled coffee is known to contain two cholesterol-raising compounds (cafestol and kahweol) that belong to a group of naturally occurring fats called diterpenes.
Liquid model coffee machines contain lower levels of diterpenes than other brewers. – Getty
These compounds are associated with an increased risk of high cholesterol and cardiovascular disease, as well as a slight reduction in “good” cholesterol (HDL).
In contrast, filtered coffee typically contains much lower levels of these compounds and is considered a safer choice in terms of cholesterol levels.
Dr. Igman explained, “At work, many people get their coffee from machines, and yet no one has actually tested these machines to see if they produce filtered or unfiltered coffee.”
To investigate, the team tested 14 coffee machines in different workplaces, collecting samples brewed on different days and measuring the levels of cafestol and kahweol in the final cup.
In their analysis, they also examined other common types of coffee, such as Scandinavian-style drip coffee, percolators, French presses, espresso, and boiled coffee.
The results showed significant variations between the machines, with some producing coffee with very low diterpene levels similar to paper coffee.
Paper-filtered coffee contains minimal cholesterol-raising cafestol. – Erik et al. Nutrition, Metabolism, Cardiovascular Disease
Dr. Igman concluded, “From our data, liquid model machines are definitely a better option, producing coffee with very low diterpene levels similar to paper coffee.”
Liquid model machines do not brew coffee in the traditional way; they combine liquid coffee concentrate with hot water to create a cup.
In contrast, traditional brewers use ground or whole beans, passing hot water through a metal filter, resulting in higher levels of cholesterol-raising compounds.
In summary, Dr. Igman advised, “Don’t worry about drinking coffee, as it is associated with various health benefits. However, if you regularly consume machine-made coffee at work, pay attention to how it is brewed, especially if you are monitoring your cholesterol levels.”
“While we don’t fully understand how these machines affect blood lipids, it’s likely dependent on the amount of coffee consumed. Using a paper filter or instant coffee is the safest option for cholesterol levels,” he added.
About our experts
David Igman is a research associate at the Dalana Centre for Clinical Research at the University of Uppsala, Sweden. His research focuses on American Journal of Clinical Nutrition, Diabetes, and Internal Medicine.
Exciting news for pecan enthusiasts: these tasty nuts may be even more beneficial for your health than previously thought. Swapping out your usual snacks for pecans could be a smart move for your overall well-being.
A recent study revealed that incorporating pecans into your daily snack routine can lead to improvements in cholesterol levels and enhance the quality of your diet. The research, as featured in the American Journal of Clinical Nutrition, focused on adults dealing with or at risk for metabolic syndrome—a condition that raises the likelihood of developing type 2 diabetes or heart-related issues.
Participants in a 12-week study were split into two groups: one replaced their usual snacks with 57g of pecans daily, while the other maintained their regular diet. The outcome? Those snacking on pecans experienced a reduction in total cholesterol, LDL cholesterol (commonly known as “bad” cholesterol), and non-HDL cholesterol.
Lowering LDL levels and improving the HDL to total cholesterol ratio are crucial steps in reducing the risk of heart disease. Dr. Christina Petersen, an associate professor of nutrition science from Pennsylvania, highlighted the benefits of substituting typical snacks with pecans for heart health.
Participants who replaced regular snacks with 57g of pecans per day saw improvements in their cholesterol levels and overall diet quality. – Getty
The study involved 138 adults aged 25 to 70, all meeting criteria for metabolic syndrome, such as obesity, low HDL, and hypertension. Results showed enhanced adherence to the Dietary Guidelines for Americans and a higher consumption of plant protein and seafood among those who opted for pecans as snacks.
While weight gain was observed in the pecan group compared to the non-pecan group, the cholesterol-lowering benefits of pecans remained unaffected. According to the researchers, additional guidance on calorie intake could help achieve a balance between energy consumption and pecan nutrition.
In conclusion, making the switch to pecans from less nutritious snacks can have a positive impact on heart health and overall dietary patterns. It’s important to be mindful of calorie intake while enjoying the benefits of these nutritious nuts.
Recent research has found a significant connection between cholesterol levels and the risk of developing dementia. It is not just high cholesterol levels that are concerning, but also the fluctuations in levels over time. A study of 10,000 individuals suggests that these fluctuations could increase the chances of developing dementia by up to 60 percent.
The study also indicates that large variations in cholesterol levels, from high to low, are linked to a higher risk of general cognitive decline, regardless of dementia. Dr. Jen Zhou, a researcher at Monash University in Australia, emphasized the importance of closely monitoring and actively intervening to prevent such fluctuations.
The research focused on two main types of cholesterol – “bad cholesterol” or LDL and “good cholesterol” or HDL. Large fluctuations in LDL levels were found to accelerate cognitive decline, while fluctuations in HDL levels did not impact cognitive decline risk significantly.
The study highlighted the potential adverse effects of LDL cholesterol levels above 130mg per deciliter and the role of LDL fluctuations in destabilizing atherosclerotic plaques in arteries, potentially leading to impaired blood flow to the brain.
The study involved individuals in their 70s from Australia and the United States who did not have dementia at the start of the observation period. By the end of the study, a portion of participants developed dementia while others experienced cognitive decline. Those with stable cholesterol levels had a lower risk of neurological symptoms.
Globally, high levels of bad cholesterol contributed to millions of deaths in 2021. To manage cholesterol levels, individuals are advised to undergo regular medical check-ups and make lifestyle changes such as increasing physical activity, quitting smoking, and consuming a healthy diet.
According to Emily McGrath from the British Heart Foundation, lowering cholesterol can be achieved through various lifestyle adjustments, including reducing saturated fats and opting for foods rich in unsaturated fats like olive oil, nuts, seeds, and oily fish.
According to one researcher, daily consumption of strawberries (1-4 cups per day) improves lipid metabolism and inflammatory outcomes in people at high cardiovascular risk. new review paper Published in a magazine Critical reviews in food science and nutrition.
Strawberries are a natural and delicious way to support heart health and manage cholesterol. Image credit: D. Сroisy.
“Strawberries contain a number of potentially health-promoting phytonutrients, including phenols, polyphenols, fiber, micronutrients, and vitamins,” said Roberta Holt, a researcher at the University of California, Davis, and colleagues.
“The purpose of our review is to provide a comprehensive overview of recent human studies on the effects of strawberry and strawberry phytonutrient intake on human health.”
For the review, the authors conducted a literature search through the PubMed and Cochrane databases.
They combined results from 60 papers (47 clinical trials and 13 observational studies) published from 2000 to 2023.
They found that strawberries are rich in beneficial phytonutrients such as polyphenols and fiber, which help lower LDL cholesterol and triglyceride levels while reducing inflammation.
The result is improved overall heart health and better management of cardiovascular risk factors.
Daily consumption of strawberries, whether in fresh, frozen, or freeze-dried form, can have a significant impact on cardiometabolic health, especially in those at high risk for heart disease.
Strawberries can help lower the risk of developing cardiovascular disease by improving lipid metabolism and reducing systemic inflammation.
“Our research shows that regular consumption of strawberries not only lowers cholesterol, but also helps reduce inflammation, a major contributing factor to heart disease,” Dr. Holt said.
“This means that simply adding a cup of strawberries to your daily routine can significantly reduce your risk of cardiovascular events.”
Beyond heart health, the team's review revealed exciting benefits for brain health.
The findings suggest that strawberries are rich in flavonoids, which may help slow cognitive decline and prevent dementia.
The researchers said, “Strawberries may support cognitive function and fight oxidative stress, which is an important factor in keeping the brain sharp as we age.”
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Phrae Charonwoodhipon others. strawberry (Fragaria × ananassa) Intake on human health and disease outcomes: a comprehensive literature review. Critical reviews in food science and nutritionpublished online on September 11, 2024. doi: 10.1080/10408398.2024.2398634
On the keto diet, most of your calories come from fat.
Shutterstock/George Dolgic
The keto diet, which gets most of its calories from fat and few from carbohydrates, can certainly lead to fat loss, but it can also clog arteries and harm your gut flora.
Also known as the ketogenic diet, this diet forces your body to use a different type of fuel. Instead of relying on glucose from carbohydrates, you rely on ketones, a type of fuel your liver produces from your fat stores, which can lead to weight loss.
In previous studies, Comparing people who follow a ketogenic diet to those who don't suggests there are both advantages and disadvantages.
now, Javier Gonzalez Researchers at the University of Bath in the UK conducted the largest randomized controlled trial in medical evidence. They recruited 53 non-obese people with an average age of 34. They randomly assigned about one-third of them to a ketogenic diet, in which less than 8% of energy came from total carbohydrates and more than 70% came from fat.
The remaining third of participants were instructed to follow a low-carbohydrate diet, with 5 percent of their energy intake coming from 'free' sugars – a type of carbohydrate found in foods such as syrup, cakes and biscuits – and 45 percent and 35 percent from other carbohydrates and fat respectively.
The remaining third consumed diets with moderate amounts of free sugars, accounting for just under 20% of their energy intake, while carbohydrate and fat intakes without free sugars were around 30% and 35%, respectively. These participants acted as the control group. Protein intake was between 15-18% across all diets.
After one month, x-rays showed that participants on the ketogenic diet had lost an average of 1.6 kg of fat. The researchers verified that participants were following the diet by measuring ketone levels in their blood, urine, and breath. Food diaries also assessed adherence to the diet.
Meanwhile, those on low-carb diets lost an average of one kilogram of fat, while those on moderate diets lost nothing. By having participants intermittently wear activity monitors to estimate their energy intake, the team found that the fat loss was due to reduced calorie intake, not increased activity, something that hadn't been known before, Gonzalez says.
But despite greater fat loss, the ketogenic diet group had 16 percent higher levels of “bad” low-density lipoprotein (LDL) cholesterol than the control group, and 26 percent higher levels of apolipoprotein B, a protein that clogs arteries and increases the risk of heart-related events. In contrast, people on the low-carb diet had 10 percent lower LDL cholesterol levels than the control group, and no change in apolipoprotein B levels.
The researchers also found that people on a ketogenic diet had lower levels of a type of gut bacteria than those on a moderately low-carb diet. Bifidobacteriawhich Helps produce vitamin B and It has been shown to strengthen the immune systemThe same wasn't true for those on a low-carb diet, likely because those on the ketogenic diet consumed less fiber. Bifidobacteria Level, Gonzalez says.
However, it is unclear whether the ketogenic diet truly has a negative effect on the gut microbiome, because we do not fully know what the optimal diet is or what the full effects of the ketogenic diet are. Bifidobacteria says Natasha Scholer At Great Ormond Street Hospital in London.
Additionally, while elevated apolipoprotein B levels are a concern, the elevated cholesterol levels seen in the study aren't necessarily harmful unless they reach a dangerous threshold, Scholer said.
Longer-term studies are also needed to determine whether the weight-loss benefits of ketogenic diets outweigh potential concerns about cholesterol and gut health in obese people, Scholer said.
Ultimately, the main challenge for obese or overweight people to lose weight is following a diet, says Scholer: “Whether it's a normal carbohydrate diet, a low-calorie diet, or a calorie-for-calorie reduced-carb diet, if you stick to it, you will generally lose weight.”
A large-scale study has identified poor eyesight and high cholesterol as two new risk factors for dementia. The study claims that eliminating these factors, along with 12 other previously recognized factors, could prevent almost half of all dementia cases worldwide. However, some of these factors are difficult to eliminate, and genetics and advanced age remain the biggest risk factors for developing dementia.
“Dementia may be one of the most significant health threats facing the nation.” Gil Livingston “The possibility of changing this and significantly reducing the number of people suffering from depression is crucial,” said researchers from University College London. [this] disease.”
A 2020 study identified 12 potentially modifiable risk factors for dementia, including hearing loss, depression, smoking, high blood pressure, heavy alcohol consumption, obesity, air pollution, traumatic brain injury, diabetes, social isolation, physical inactivity and lack of education.
Livingstone and 26 other dementia experts from around the world updated the list based on the latest evidence, retaining the 12 risk factors but adding two new ones: high levels of low-density lipoprotein (LDL) “bad” cholesterol before age 65 and untreated vision loss in later life.
The researchers included high LDL cholesterol based on several new findings, including: Analysis of 17 studies The study followed around 1.2 million British participants under the age of 65 for over a year.
The results showed that for every 1 millimole per liter (mmol/L) increase in LDL cholesterol, the incidence of dementia increased by 8 percent. In another study of similar size, High LDL cholesterol (above 3 mmol/L) has been linked to a 33% increased risk of dementia, on average, and this risk is most pronounced in people who had high LDL cholesterol in midlife. “So it really does matter how long you have it,” Livingston says.
The researchers suggest that this association may mean that excess cholesterol in the brain increases the risk of stroke and contributes to dementia. Cholesterol has also been linked to the buildup of beta-amyloid protein plaques in the brain, which is linked to Alzheimer's disease.
Untreated vision loss can: Analysis of 14 studiesThe study, which involved more than 6.2 million older adults who were initially cognitively healthy, showed a 47% increased risk of developing dementia over 14.5 years. In another analysis, the risk The decline in vision was mainly due to cataracts and complications from diabetes. [loss] “There's a risk because you're reducing cognitive stimulation,” Livingston said, even though some research suggests that such stimulation may make the brain more resilient to dementia.
The researchers then used their model to estimate what percentage of dementia cases worldwide could be prevented if each of 14 modifiable risk factors were eliminated. They found that hearing loss and high cholesterol had the greatest impact, each contributing about 7 percent of dementia cases, while obesity and excessive alcohol consumption had the least impact, each contributing 1 percent. If all factors were eliminated, the team estimated that about 45 percent of dementia cases could be prevented.
But just because these factors are associated with dementia doesn't mean they cause it, he said. Dylan Williams“So even if we target interventions at them, they may not prevent as much disease as we would hope,” said researcher David L. Schneider of University College London, who was not involved in the report.
These estimates are only population averages and don't capture individual-level risk, Williams says. So removing all factors from your life wouldn't necessarily halve your risk of dementia, which is heavily influenced by genetics and age. Eliminating many of these risk factors, like air pollution or lack of education, would also require public health interventions rather than individual changes, Williams says.
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