Growing research suggests we may have been placing too much faith in single ingredients to reduce our cholesterol

Dietary guidelines for cholesterol patients have been consistent for decades: cut the saturated fats and eat more soluble fibre.

Porridge has long been the go-to recommendation because it meets both criteria neatly. But according to a performance nutrition specialist at Prep Kitchen, Dan Osman, it may not be the most effective.

“One thing that often surprises me is that porridge gets most of the attention when we talk about cholesterol, but it isn’t necessarily the most effective dietary choice,” he told GB News.

“Porridge oats contain beta-glucan, a soluble fibre that helps remove cholesterol from the body. That’s one reason porridge oats are consistently recommended."

But food containing plant sterols and stanols can have even greater impact on low-density-lipoprotein, the so-called “bad cholesterol”.

“These compounds work by reducing the amount of cholesterol absorbed from the gut into the bloodstream,” Mr Osman explained.

In fact, research suggests that consuming just 1.5 to three grams of plant sterols or stanols daily can lower LDL by up to 12 per cent.

What are plant sterols and stanols, and where are they found?

Sterols (and stanols) are plant compounds derived from oils, trees and leaves with a chemical make-up comparable to cholesterol's.

This means they can partially prevent cholesterol from being absorbed by the gastrointestinal tract, leading to a reduction of lipids in the bloodstream.

You’ll find them added to certain spreads, yoghurts, and yoghurt drinks in UK supermarkets.

That said, Mr Osman is against the idea of swapping just one superfood for another.

“One of the biggest mistakes people make is looking for a single-cholesterol-lowering food,” he explained.

“The evidence suggests that combining several proven strategies is often far more effective.

Ideally, you want to be getting soluble fibre from oats, pulses, fruits and vegetables, alongside nuts, seeds and healthy fats.

Together, these foods will produce a far more pronounced cumulative effect than any ingredient alone.

“One of the most practical changes people can make is to swap part of their weekly red and processed meat intake with meals based on pulses or soya foods," Mr Osman shared.