Elevated levels of LDL, or low-density lipoprotein --- also known as "bad" cholesterol --- can lead to health problems such as heart disease, stroke or heart attack. Along with exercise, smart food choices may help lower your cholesterol. One heart-smart pick in particular is oat bran.
Research
In 1992, Dr. Michael A. Davidson of Rush Medical School in Chicago reported in the "New York Times" that oat bran will lower cholesterol. This was based on an analysis of 10 studies reported by "The Journal of the American Medical Association" in the early 90s that showed results suggesting that oat bran can significantly lower cholesterol. More recently in 2003, the "Annals of Nutrition and Metabolism" reported a study concluding that a low-fat or fat-modified diet with oat bran may significantly decrease total LDL levels.
Soluble Fiber
Mayo Clinic lists high fiber foods --- including oat bran --- as its number one food type for lowering cholesterol. Oat bran can lower LDL, mainly because of its dietary fiber, more specifically, its soluble fiber. According to the American Heart Association, oats contain the largest proportion of soluble fiber compared with any other grain. In 1993 the U.S. Food and Drug Administration made a health claim explaining that along with fruits and vegetables, a diet with high soluble fiber foods like grains "may be a useful adjunct to a low saturated fat and low cholesterol diet."
How Does It Work?
Because soluble fiber attracts water within your body, it morphs into a jelly-like substance as it's broken down. From there, it can decrease your body's absorption of cholesterol, dragging it away through your digestive tract before it even has time to circulate through your body and into your arteries.
Recommendations
Mayo Clinic explains that 5 to 10 g daily of soluble fiber may reduce your total LDL levels. The American Heart Association recommends getting your dietary fiber --- both soluble and insoluble --- through foods instead of supplements, at least 25 g a day. For the most effective response, try eating oat bran along with a diet low in cholesterol, saturated and trans fats. Other food products high in soluble fiber that may offer similar health benefits include oatmeal, peas, rice, barely and citrus fruits like grapefruit.
References
- "The New York Times"; Lots of Oat Bran Found to Cut Cholesterol; Jun. 1992
- The "Annals of Nutrition and Metabolism"; Effect of an Oat Bran Enriched Diet on the Atherogenic Lipid Profile in Patients with an Increased Coronary Heart Disease Risk; Aloys Berg et al.; Jan. 2003
- Mayo Clinic: Cholesterol: Top 5 Foods to Lower Your Numbers
- American Heart Association: Whole Grains and Fiber
- U.S. Food and Drug Administration: Title 21: Food and Drugs
- MedlinePlus: Soluble vs. Insoluble Fiber
