LDL cholesterol, commonly referred to as the "bad" type, carries cholesterol from the liver to the peripheral tissues. As LDL levels rise, oxidation can occur, causing damage to blood vessels and resulting in blood clots, which sets the stage for heart disease and strokes, among other medical conditions. Soluble fiber provides an effective means of decreasing LDL and total cholesterol levels, and oatmeal is among the many sources of soluble fiber.
LDL Cholesterol
Cholesterol is produced by the liver and serves as a precursor for the sex hormones, testosterone and estrogen, in addition to other steroid hormones, including cortisol. SInce it does not dissolve in the blood, proteins are used to transport cholesterol. Of these lipoproteins, LDL tends to build up along the walls of blood vessels to form plaques that narrow the arteries. Reducing LDL in the blood decreases the incidence of plaques and makes atherosclerosis and heart disease less likely.
Soluble Fiber
Soluble fiber forms a viscous gel when mixed with liquid. By drawing fluid into the intestinal tract, it both causes a sensation of fulness and increases bowel motility. Additionally, soluble fiber lowers total and LDL cholesterol levels by increasing bile acid excretion and preventing bile acid absorption. Bile acids are made from cholesterol by the liver and aid in fat digestion. Five to 10 g or more of soluble fiber a day can decrease both total and LDL cholesterol.
Oatmeal
Oatmeal has the highest amount of soluble fiber of any grain. One ½ cup cooked serving of Quaker Old Fashion Oatmeal contains 1 g of soluble fiber. Oatmeal is also a good source of many nutrients, including thiamin, phosphorous, selenium, manganese and magnesium while being low in saturated fat and cholesterol-free.
Other Soluble Fiber Sources
While oatmeal is a valuable source of soluble fiber for those who consume grains, other options abound. Fruits, vegetables and beans offer as much and in some cases higher amounts of soluble fiber. Per serving, apples, bananas and plums offer just as much soluble fiber. Oranges, grapefruits and pears offer twice as much, as do black beans and pinto beans. Certain vegetables, including Brussels sprouts, offer three times as much soluble fiber, or 3 g per serving.
Other Benefits of Fiber
Dietary fiber, including both soluble and insoluble varieties, has many additional health benefits. It helps control blood sugar levels, aids in weight loss, and may reduce the incidence of certain forms of cancer, including cancer of the colon and rectum. Women should consume at least 25 g of fiber per day, 38 g if you're a male.
References
- Mayo Clinic: Cholesterol: Top Five Foods to Lower Your Numbers
- FitDay.com
- AHA: Whole Grains and Fiber
- National Institutes of Health: Food Sources of Soluble Fiber
- "Biochemistry;" Pamela C. Champe et al.; 2005
