Around 35 million Americans have cholesterol levels over 240 mg/dL, considered a high-risk level for heart disease, according to the American Heart Association. Cholesterol is a necessary substance for body functioning, but high amounts can accumulate on the interior walls of blood vessels, blocking blood flow and upping the risk of stroke or heart attack. Foods that are high in fiber can help lower your cholesterol levels. Quaker oats, like most cereals made from grain, are high in fiber. Oatmeal also is low in saturated fats.
Types
Fiber can be soluble, which forms a gel when mixed with liquid, or insoluble. Fiber is nothing more than the indigestible part of a plant. Soluble fiber lowers cholesterol by binding with fatty acids in the intestines and removing them. Insoluble fibers do not lower cholesterol but do help move waste out of the intestine, preventing constipation. Most plants contain mixtures of both soluble and insoluble fiber.
Effects
People need at least 20 g of fiber per day, with men and teens needing as much as 20 to 35 g, according to the Harvard School of Public Health. The average daily American fiber intake falls short, at 15 g, the same source reports. A study conducted by the Harvard School of Public Health reported in the February 1996 issue of the "Journal of the American Medical Association" that increasing fiber intake by 10 g per day lowered the risk of heart attack. Fibers from cereal had more of an effect than fibers from fruits or vegetables, researchers reported.
Fiber Content
Quaker manufactures several oat products, including Old-Fashioned Quaker Oats made from whole grains, Quick Oats, Instant oatmeal and Steel Cut Oats. The different types of oats have different fiber amounts. Old-Fashioned, Steel Cut, Quick Oats, True Delights, Oatmeal Express and microwavable Instant oatmeal contain 4 g of fiber per serving. Organic Instant, Lower Sugar Instant and Hearty Medleys contain 3 g of fiber. The winner in the fiber contest is Quaker's High Fiber Instant Oatmeal, which comes in Cinnamon Swirl flavor and packs 10 g of fiber, including 8 g from soluble fiber, into a serving size. Weight Control Instant Oatmeal comes in second, with 6 g of fiber, 4 g from soluble fiber.
fats
Saturated fats have the greatest impact on cholesterol levels, the American Heart Association states. Quaker's oatmeals contain very little saturated fat -- less than 0.5 mg per serving. Saturated fat intake should be limited to 7 percent of your daily intake, so people who consume an average 2,000-calorie per-day diet should restrict their saturated fat intake to less than 16 g per day.
References
- Quaker Oats: Products; 2010
- "Journal of the American Medical Association;" Vegetable, Fruit, and Cereal Fiber Intake and Risk of Coronary Heart Disease Among Men; E. Rimm; February 1996
- HealthCastle; Fiber 101; Gloria Tsang, M.D. November 2005
- American Heart Association: Know Your Fats; January 2010
- American Heart Association: Cholesterol; 2011
