Nearly half of Hong Kong adults aged 15 to 84 are living with high cholesterol, according to the Department of Health’s 2020–22 Population Health Survey. When combined with soaring rates of hypertension (29.5%) and diabetes (8.5%), the picture is stark: more than half the city’s adults are grappling with at least one of the “three highs” that pave the way for stroke, heart attack, and other cardiovascular diseases. Now, a leading Taiwanese cardiologist has highlighted a simple dietary swap that helped one patient bring all three metrics back to normal within half a year.
One Food, Dramatic Results
In an episode of the Taiwanese health programme Healthy Evening Name, cardiologist Dr. Chen Guanren shared the case of a man in his mid-thirties whose “three high” readings—elevated blood pressure, blood sugar, and cholesterol—were concerning but not yet critical. Instead of prescribing aggressive medication, Dr. Chen advised the patient to replace his staple carbohydrates with oats. After six months of this single dietary adjustment, follow-up blood tests showed the man’s numbers had returned to healthy levels, significantly lowering his risk of stroke and myocardial infarction.
“Whole grains like oats are rich in soluble fibre, which helps reduce the absorption of cholesterol into the bloodstream,” Dr. Chen explained on the programme. “They also have a lower glycaemic index compared to refined starches, so blood sugar rises more gradually.”
What to Cut, What to Keep
Dr. Chen stressed that reversing the three highs requires more than just adding one food. He urged viewers to actively reduce two categories of ingredients:
- Saturated fats – found in fatty meats, butter, cheese, and many processed snacks.
- Trans fats – commonly present in fried foods, baked goods, and margarine.
Both types raise levels of LDL (“bad”) cholesterol when consumed regularly. The doctor also recommended minimising refined carbohydrates such as white bread, steamed buns, and white rice, which cause sharp spikes in blood sugar.
Instead, he advocated swapping these for whole-grain alternatives, listing four excellent options:
- Oats (rolled or steel-cut)
- Brown rice
- Quinoa
- Whole-wheat pasta or bread
These grains contain more fibre, vitamins, and minerals than their refined counterparts, and their slower digestion helps stabilise both glucose and lipid levels, protecting blood vessel health over the long term.
Exercise: The Essential Partner
Diet alone, however, is not enough. Dr. Chen emphasised that physical activity plays a non-negotiable role in lowering triglycerides and improving overall cardiovascular fitness. He advised his patients to aim for daily exercise, but at a minimum three times per week, each session lasting at least 30 minutes. The type of activity matters less than the intensity: the goal is to break a sweat, increase heart rate, and feel slightly out of breath.
“Even brisk walking, cycling, or swimming can make a real difference,” he noted. “The key is consistency and getting your heart working.”
Broader Implications for Hong Kong
With more than half of the local population affected by high cholesterol alone, Dr. Chen’s practical advice offers a low-cost, accessible intervention that could be incorporated into everyday life. Public health experts have long called for dietary education and lifestyle programmes to address the three-high epidemic, which is closely linked to Hong Kong’s fast-paced eating habits and high consumption of processed foods.
The findings underscore the potential of a single, sustainable change—switching from refined to whole grains—to produce measurable health improvements. For individuals whose blood work is already showing warning signs, adopting an oat-based staple, combined with reduced saturated and trans fat intake and regular exercise, could be a life-changing first step.
Actionable takeaways:
- Replace white rice, bread, and noodles with oats, brown rice, or quinoa.
- Limit processed meats, fried foods, and pastries.
- Exercise at least 30 minutes, three times a week, until you sweat and feel breathless.
- Monitor your blood pressure, cholesterol, and blood sugar regularly—especially if you are over 30.
As Dr. Chen concluded, “You don’t need expensive supplements or extreme diets. Start with your breakfast bowl of oats, and your blood vessels will thank you.”