Advertisements continually tell you to consume whole grain products. Many of you may question, what is a whole grain? A whole grain describes one that contains the endosperm, germ and bran all intact. Refined grains, such as those found in white bread, white flour or white rice, remove the germ and the bran, leaving only the endosperm. The bran -- the outer coating that protects the endosperm -- contains many of the nutrients in the grain, and much of the fiber. The American Heart Association reports that consuming a diet high in fiber and low in fat can help to lower blood cholesterol levels.
Types of Fiber
Foods contain two types of fiber: soluble and insoluble. Soluble fiber attracts water, and therefore becomes a gel-like substance during the process of digestion. Soluble fiber helps to slow digestion, and as such makes you feel full longer. Insoluble fiber does not attract water, but does add bulk to your stool and promotes the movement of food through the digestive tract. Soluble fiber has proven to help lower blood cholesterol levels, while insoluble fiber promotes a healthy digestive tract.
Types of Grain
Many different types of grain, often referred to as cereal grain, exist. Common grains include wheat, oats, barley and rice. Each of these types of grain contains bran, when consumed as a whole grain. However, not all types of bran help to lower cholesterol levels.
Sources of Soluble Fiber
Many different foods contain soluble fiber. Vegetables classified as legumes, such as lentils and peas, provide soluble fiber. Nuts and seeds also contain soluble fiber. Some types of bran, such as wheat bran, contain insoluble fiber but do not contribute soluble fiber. Oat bran and rice bran, however, do contain soluble fiber, according to MedLinePlus.
Cholesterol
Cholesterol describes a sticky, fat-like substance found in the blood and cells throughout the body. Although necessary for the production of hormones, too much cholesterol can lead to the formation of plaque -- an accumulation of cholesterol, fats, calcium and platelets -- along the walls of the blood vessels. The buildup of plaque, a condition known as atherosclerosis, increases your risk for developing heart disease.
Effect of Bran
Doctors at the Mayo Clinic report that eating oatmeal, which contains oat bran, can help lower your blood cholesterol levels. The soluble fiber reduces the absorption of cholesterol in your blood, therefore lowering your total blood cholesterol.
Warning
Not all products that include bran as an ingredient contain enough bran to affect your cholesterol levels. In addition, some bran products, such as waffles or muffins, also contain added sugars and fats. Saturated fat and trans fat actually contribute to increasing cholesterol levels, so be sure to read the nutrition labels before purchasing products.
