Apples or Oatmeal: Which Helps More With Cholesterol?

It’s well known that diet can have a major impact on cholesterol. Foods high in saturated fat, such as fatty meats, can push cholesterol up, while foods rich in fiber and healthy fats may help bring it down.

Apples and oatmeal are both fiber-packed foods that can benefit heart health. Even so, the evidence for oatmeal’s impact on cholesterol is much more convincing.

Oatmeal Seems More Effective at Reducing Cholesterol

Both apples and oatmeal are simple, nutritious additions to a regular diet, and each contains soluble fiber, which can support healthier cholesterol levels.

More specifically, beta-glucan, the primary soluble fiber in oats, and pectin, the main soluble fiber in apples, work in a similar way in the digestive system. They help thicken digestive contents and bind to certain bile acids, which makes it harder for the body to absorb cholesterol and can reduce low-density lipoprotein (LDL), often called “bad” cholesterol.

Even so, the real-world research is much stronger for oatmeal than for apples when it comes to lowering LDL cholesterol.

A 2022 review of studies involving adults with high cholesterol found that beta-glucan significantly reduced LDL levels. A 2023 review also concluded that whole oats, not just beta-glucan alone, had similar cholesterol-lowering effects.

The cholesterol benefit of oats is also recognized by the Food and Drug Administration (FDA), which allows some oat products to say on their labels that 3 grams of beta-glucan per day may help lower heart disease risk when paired with a diet low in saturated fat and dietary cholesterol.

How Much Oatmeal Is Needed for Better Cholesterol?

According to the FDA, getting at least 3 grams of beta-glucan daily from oats may help improve cholesterol levels. This amount may reduce LDL cholesterol within weeks. In one 2020 trial, adults who consumed 3 grams of beta-glucan daily lowered their LDL levels by about 12% in a month.

With rolled oats, the most common oatmeal base, the beta-glucan content can vary. Depending on the product, you may need one to two servings of dry oats to reach the 3-gram target.

What the Research Shows About Apples and Cholesterol

Apples do contain pectin, a soluble fiber, as well as plant compounds known as polyphenols, which may support heart health.

Still, the evidence that regular apple intake lowers LDL cholesterol is less convincing. Two separate reviews of many studies found that apple products, ranging from whole fruit to extracts, were not linked to a meaningful overall drop in LDL cholesterol.

Some studies have reported positive results. In comparisons with a placebo, apple products may have lowered LDL cholesterol by about 4 milligrams per deciliter (mg/dL) of blood. Another study found that eating two apples a day for eight weeks lowered LDL by about 5 mg/dL compared with a control drink.

Even so, those results are smaller than what oats may achieve, with oats potentially lowering LDL cholesterol by about 10 mg/dL. Larger and longer studies are still needed to determine whether apples can consistently reduce LDL cholesterol.

Including Oatmeal and Apples in a Healthy Diet

Oatmeal is the stronger option for lowering LDL cholesterol, but both oats and apples can be useful parts of a heart-healthy, digestion-friendly diet. One easy approach is to top oatmeal with chopped apple. Whole apples are generally a better choice than apple juice or processed apple products.

Adults in the United States are advised to eat 21 to 38 grams of fiber each day. A standard half-cup serving of oatmeal provides more than 4 grams of fiber, while a medium apple contains about 4.4 grams of total fiber.

Keep in mind that fiber is only one piece of cholesterol management. Limiting saturated fat, choosing more foods with omega-3s and other healthy fats, and reducing salt and alcohol can also help. Follow the guidance of your doctor or registered dietitian, including medication if it is needed to keep cholesterol in a healthy range.