Oatmeal is a soluble fiber that helps lower cholesterol. Soluble fiber is a fiber that binds to fatty acids that contribute to cholesterol. Basically, it binds to the bad cholesterol and expels it from the body. Oatmeal is found in a variety of hot cereals. If you want to lower your cholesterol, also add exercise to your routine, and consult with your health care provider.
Lowering LDL
Oatmeal plays a part in lowering the low-density lipoprotein, also known as LDL or bad cholesterol. Increased levels of LDL lead to atherosclerosis, a condition in which the arteries clog with fatty material, putting a person at increased risk for heart attack. Oatmeal is believed to become a gel-like substance in the intestines and move through slowly. In the process, it binds to bile that contains LDL before being excreted.
Instant vs. Old Fashioned
Oatmeal, whether it is instant or old fashioned, contain beta glucan. This is the soluble fiber that lowers cholesterol. Instant oatmeal tends to come in prepacked and flavored varieties, which may mean more sugar and calories. If you're on a weight-restricted diet, the old fashioned oatmeal is advised.
Oatmeal Cookies
Eating two oatmeal cookies a day is equivalent to consuming 3 cups of cooked oatmeal. Cookies do contain more sugar than a bowl of plain old fashioned oats, so take this into account if you are trying to lose weight.
History
In 1997, the Federal Drug Administration (FDA) started recommending consumption of oats to lower cholesterol because of the oat bran in oatmeal. One cup of cooked oat bran cereal is equivalent to approximately one and a half cups of oatmeal. Both contain the needed soluble fiber beta glucan that help lower LDL.
Expert Insight
MayoClinic.com advises that 5 to 10 g of soluble fiber a day will decrease LDL. A meal of 1 1/2 cups of cooked oatmeal (old fashioned) provides 6 g of the needed fiber. This diet should be accompanied by other fiber-rich foods, exercise and monitoring by a health care provider.
