If your cholesterol is too high, you are at increased risk for coronary artery disease, heart attack and stroke. Cholesterol is a fat that may accumulate on blood vessel walls, causing them to become stiff and interfering with blood flow. The National Heart, Lung and Blood Institute indicates that lowering your level of low-density lipoprotein, or bad cholesterol, is a very important step in reducing your risk for serious cardiovascular disease. Consuming beta glucan, a natural, soluble fiber, may help you accomplish this goal. Consult your doctor to develop a plan that is appropriate for you.
Beta-glucan
Beta glucan is a polysaccharide, or complex sugar, contained in the cell walls of certain plants. When consumed, it acts as a soluble dietary fiber. In the digestive tract, soluble fiber slows digestion and helps keep the the system functioning smoothly. Several types of beta glucan exist, each slightly different from the others. Beta glucan from oats and barley may be especially effective in lowering your level of low density lipoprotein, or LDL.
Oats and Barley
Oats, barley and foods containing these grains such as whole-grain cereals, breads and baked goods are excellent sources of beta glucan. Because it is a soluble fiber that becomes a gel in the intestines, beta glucan increases the viscosity of the intestinal contents. The gel may slow absorption of cholesterol from food by interfering with the action of bile, which breaks down fats prior to absorption. Research into this possibility has produced promising results.
The Evidence
In 2006, Dr. Elke Naumann and colleagues tested whether consuming a daily fruit drink containing 5 g of beta glucan would lower cholesterol in healthy subjects. The results, published in the "American Journal of Clinical Nutrition," indicated beta-glucan produced a 4.8 and 7.7 percent drop in total cholesterol and LDL, respectively. In a later study in "The Nutrition Journal," Dr. K. Queenan and colleagues reported the outcome of a randomized trial with oat beta glucan. They found that consuming the compound for six weeks significantly lowered LDL in subjects previously diagnosed with high cholesterol.
Supplements
In addition to consuming foods rich in beta glucan, you might opt to take beta glucan supplements. These are available as capsules from most health food stores. Choose supplements produced specifically from oats or barley to obtain cholesterol-lowering benefits. Beta glucan supplements are generally considered safe and without significant side effects. However, limit your consumption to a maximum of 15 g daily and do not take beta glucan if you are pregnant or breastfeeding.
References
- National Cholesterol Education Program: High Blood Cholesterol: What You Need to Know
- Beta Force: Beta Glucan - Oat
- "ß-Glucan incorporated into a fruit drink effectively lowers serum LDL-cholesterol concentrations," Naumann, E. et al. "The American Journal of Clinical Nutrition," 2006.
- "Concentrated Oat Beta-glucan, a Fermentable Figer, Lowers Serum Cholesterol in Hypercholesterolemic Adults in a Randomized Controlled Trial," Queena, K. et al. "Nutrition Journal," 2007.
- Advance Health: Beta Glucan
