A new study found that people still had lower cholesterol levels six weeks later
Fiona Callingham Lifestyle writer
13:17, 01 Feb 2026
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A straightforward “two-day diet” may assist people in reducing their cholesterol levels and losing weight. Studies have shown that “bad” cholesterol levels fell by 10 per cent, with effects persisting for six weeks.
High cholesterol indicates an excess of a fatty substance called cholesterol in the bloodstream. As time progresses, this can lead to the hardening and narrowing of arteries, preventing blood flow.
This is a significant risk factor for serious health emergencies, including heart attacks and strokes. Whilst numerous individuals with raised cholesterol are prescribed medications, dietary modifications can also prove beneficial in managing levels.
Recent research, featured in the Nature Communications journal, has demonstrated that consuming oatmeal, a variety of porridge, could achieve precisely this. Specifically, participants who adhered to a low-calorie regimen centred predominantly on oatmeal for two days witnessed a sustained decrease in low-density lipoprotein (LDL) – commonly referred to as “bad” cholesterol.
The diminished cholesterol levels remained stable for six weeks following the two-day dietary intervention. According to Medical News Today, LDL levels dropped by 10 per cent and they lost around two kilos each.
Whilst this reduction is modest compared to what pharmaceutical interventions can deliver, it remains noteworthy. During the study, two experimental groups of participants were assigned varying oat-based diets.
Participants from both cohorts presented with metabolic syndrome, characterised by elevated blood pressure, raised blood lipid concentrations, increased blood glucose levels, and excess weight. The initial cohort was prescribed a two-day oatmeal-based dietary regime.
These participants consumed exclusively oatmeal, prepared by boiling in water, three times daily. Their meals could only be supplemented with modest portions of fruit or vegetables.
They consumed 300 grams of oatmeal each day over the two-day period, amounting to roughly half their typical caloric intake. A control cohort was similarly placed on a calorie-restricted diet, though this alternative did not incorporate oats.
Both cohorts experienced benefits from their modified eating plans. Nevertheless, those adhering to the oat-centred diet demonstrated markedly superior outcomes.
Lead researcher Marie-Christine Simon, junior professor at the Institute of Nutritional and Food Science at the University of Bonn, explained: “The level of particularly harmful LDL cholesterol fell by 10 percent for them – that is a substantial reduction, although not entirely comparable to the effect of modern medications. They also lost two kilos in weight on average and their blood pressure fell slightly.”
The beneficial effects of the oat-focused dietary intervention remained apparent six weeks afterwards. “A short-term oat-based diet at regular intervals could be a well-tolerated way to keep the cholesterol level within the normal range and prevent diabetes,” Prof Simon stated.
“As a next step, it can now be clarified whether an intensive oat-based diet repeated every six weeks actually has a permanently preventative effect.”
The second study examined the impact of regularly incorporating oats into participants’ existing eating patterns. Seventeen individuals substituted one daily meal with oats – choosing from porridge, oatmeal, smoothies, or baked goods – over a six-week period whilst maintaining their usual overall daily calorie consumption.
The 17 control group participants in this study made no alterations to their standard diet, aside from avoiding oats. Ultimately, this study did not yield measurable changes in LDL or total cholesterol levels following the six-week period.
Previous research from other health organisations has championed oats for cholesterol reduction. Harvard Health Publishing stated: “An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you one to two grams of soluble fibre.”
This guidance is endorsed by specialists at the Mayo Clinic, who explained: “Oatmeal has soluble fibre, which reduces your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.”
