Curious about whether quinoa or oatmeal is better for lowering cholesterol? This post explores their distinct health benefits and offers clear guidance to help you choose the best option for your heart health and overall well-being.
Table of Contents
What is cholesterol?
Cholesterol is a type of fat or lipid found in the body and in certain foods that performs many important jobs. Cholesterol is important for producing hormones, vitamin D, and bile acids, which help digest fat. It helps keep cell membranes strong and supports proper nerve function.
The liver is the main organ that produces cholesterol. The body makes all the cholesterol it needs, which is then carried through the bloodstream to different parts of the body.
It becomes a problem when there’s too much cholesterol in our blood, which can increase the risk of heart disease.
Types of cholesterol
Cholesterol travels through the bloodstream attached to proteins called lipoproteins. There are two main types:
Low-Density Lipoprotein (LDL): Known as “bad” cholesterol, LDL carries cholesterol to the arteries. High levels of LDL can cause plaque buildup in the arteries called atherosclerosis, which can increase the risk of heart disease and stroke.
High-Density Lipoprotein (HDL): Known as “good” cholesterol, HDL helps remove excess cholesterol from the bloodstream and carries it back to the liver to be removed. High levels of HDL cholesterol are associated with a lower risk of heart disease and stroke.
Maintaining a balance between LDL and HDL cholesterol is the key to heart health. Certain foods may raise or lower your LDL and HDL cholesterol levels.
How diet affects cholesterol levels
Cholesterol is found in all animal-based foods. Common sources include:
- Meat (beef, pork, poultry)
- Dairy products (milk, cheese, butter)
- Eggs yolks
- Shellfish (shrimp, crab, lobster)
Plants do not produce cholesterol, so plant-based foods like fruits, vegetables, grains, and nuts contain no cholesterol. Dietary cholesterol does not raise blood cholesterol levels in most people. Eating a diet high in saturated fat and trans fat raises cholesterol levels which can increase the risk of heart disease. The amount and type of carbohydrates also have an impact on cholesterol levels.
Two specific carbohydrates that can improve cholesterol levels are quinoa and oatmeal. Let’s compare the two.
Quinoa
Quinoa (pronounced KEEN-wah) is an ancient South American seed, often used like a grain commonly known as a pseudograin. However, It’s often classified as a whole grain because of its high nutrient profile and can be prepared and eaten similarly to grains.
Quinoa is high in fiber, a great source of plant protein, and gluten-free. This is a great option for those who have celiac disease or follow a gluten-free diet. Quinoa is also a complete protein, meaning that it contains all nine essential amino acids.
It has a mild, nutty flavor and a slightly chewy texture similar to brown rice making it a great addition to many heart healthy dishes.
Quinoa is incredibly versatile and can be used in many heart-healthy ways:
- As a Side Dish: Use quinoa as a base for meals instead of rice or pasta. It pairs well with vegetables, lean proteins, and healthy fats.
- In Salads: Toss cooked quinoa into salads for added texture and protein. It’s great with mixed greens, fresh veggies, and a light vinaigrette. Check out this delicious recipe → pomegranate quinoa salad with orange tahini dressing
- In Soups and Stews: Add quinoa to soups and stews to make them more filling and nutritious. It absorbs flavors well and adds a hearty texture.
- In Breakfast Bowls: Use quinoa as a base for breakfast bowls. Top it with fruits, nuts, and a bit of yogurt or milk for a satisfying start to the day.
- In Veggie Burgers: Incorporate quinoa into veggie burger patties for extra protein and texture.
- As a Healthy Snack: Try quinoa-based snacks like quinoa puffs or bars, which can be a crunchy, nutritious option.
Oatmeal
Oatmeal is made from oats which is a classic heart-healthy food known for its ability to lower cholesterol. It’s rich in beta-glucans, a type of soluble fiber, which helps support heart health. It’s easy to prepare and a go-to choice for a nutritious breakfast.
Not a fan of oatmeal? Check out this article on 15 High Fiber Cereals for Heart Health.
Oatmeal also works well in recipes like overnight oats, smoothies, muffins, and cookies. You can make homemade granola, oat bars, or oatmeal energy balls for a quick, easy, and healthy snack.
Check out these quick and delicious oatmeal recipes:
Health benefits of quinoa and oatmeal for lowering cholesterol
Learn how incorporating quinoa and oatmeal into your diet can support heart health and help lower cholesterol levels. Below is a list of their key health benefits.
Rich in Fiber
Quinoa: With 5.18 grams of fiber per cooked cup, quinoa offers both insoluble and soluble fiber. This fiber helps keep you full, supports digestive health, and may relieve constipation. Quinoa also has a low glycemic index (GI), which means it doesn’t raise blood sugar quickly—beneficial for managing diabetes and blood sugar levels.
Oatmeal: Provides 4-5 grams of fiber per ½ cup dry serving (equivalent to 1 cup cooked). Oats contain mostly soluble fiber in the form of beta glucans.
Studies have shown that the consumption of oats and beta glucans reduced total cholesterol and LDL cholesterol levels.
Low in Saturated Fat
Both quinoa and oatmeal are low in saturated fat, making them excellent choices for heart health. Diets low in saturated fat help reduce LDL cholesterol levels and lower the risk of plaque buildup in the arteries, improving blood flow and overall cardiovascular health.
Good Source of Plant Protein
Quinoa: Contains 8.14 grams of protein per cooked cup and all nine essential amino acids, making it a complete protein. It’s also gluten-free, making it ideal for vegetarians, people with celiac disease, or those on a gluten-free diet. For added protein, pair quinoa with chicken, fish, beans, or legumes.
Oatmeal: Oatmeal has about 4-5 grams of protein per ½ cup dry serving. While it provides some protein, it’s not a high-protein food. To boost the protein content, I recommend mixing in a good quality protein powder or adding natural sources like Greek yogurt, nuts, nut butter, or seeds.
Anti-Inflammatory
Quinoa: Quinoa is known for its anti-inflammatory properties because it contains phytonutrients and antioxidants.
These compounds help reduce inflammation in the body. Chronic inflammation can damage blood vessels and contribute to heart disease. Antioxidants help protect the heart by neutralizing harmful free radicals that can cause oxidative stress and damage to cells.
Oatmeal: Oats contain antioxidants called avenanthramides, which are mostly found only in oats, and other compounds that can help reduce inflammation and oxidative stress. A 2019 study found that eating oat porridge for 4 weeks helped lower inflammation and oxidative stress in adults with high cholesterol.
Which is better for lowering cholesterol?
Both quinoa and oatmeal offer unique benefits for heart health and lowering cholesterol. Quinoa is nutrient packed, higher in protein, and provides a complete protein source, while oatmeal is particularly effective in lowering cholesterol due to its high soluble fiber content. Incorporating both into your diet can be a great way to support heart health and manage cholesterol levels.
Need help lowering your cholesterol? Reach out for a free 30-minute video call and let’s chat!
Written by Heather Krawsek, dietetic intern
Reviewed by Carrie Weitzel, registered dietitian