If you are trying to lower your cholesterol, oat bran has been proven effective. This is due to its soluble fiber content. However, the amount of oat bran and soluble fiber in oat bran supplements is low. You can easily get more oat bran and soluble fiber from food sources, such as oat bran cereal, oatmeal or ready-to-eat oat cereal. Food sources are also less expensive and provide additional nutrients, such as manganese, selenium, phosphorus, thiamin and magnesium.
About Oat Bran
Oat bran is the outer layer of grain under the hull. Unlike wheat and some other grains, the bran is not lost in processing. Rolled oats and steel cut oats --- or oatmeal --- contain oat bran, as do ready-to-eat toasted oat cereals. You can also buy oat bran that can be added to recipes or cooked to make hot cereal.
Oat Bran and Cholesterol
Oat bran is high in soluble fiber, which has been shown to lower both total cholesterol and the "bad" LDL cholesterol when eaten regularly. According to Pharmacist's Letter, oat bran can reduce LDL cholesterol by up to 26 percent. Results are greatest when the fiber is consumed as part of a diet that is low in saturated fat, trans fat and cholesterol. Oat bran contains a particular type of soluble fiber called beta-glucan. It is believed that beta-glucan lowers cholesterol by preventing dietary cholesterol absorption from the intestines into the bloodstream and by binding bile, which is composed of cholesterol, so that it is excreted in the feces.
Oat Bran Benefits
Consuming oat bran may benefit the heart in several ways. It lowers cholesterol, which in turn reduces risk of cardiovascular disease and stroke. In a Harvard study, high total dietary fiber was linked to a 40 percent lower risk of coronary heart disease. Cereal fiber, such as that found in oat bran, was particularly beneficial. The study reported cereal fiber may also ward off metabolic syndrome and type 2 diabetes. MayoClinic.com reports that high fiber intake can reduce blood pressure and inflammation, which also protects the heart. Oats also contain avenathramides, antioxidants that may prevent free radicals from damaging LDL cholesterol and may decrease plaque buildup.
Recommendations
The recommended daily intake is 38 g total fiber for adult men and 25 g daily for adult women. While there is no RDA for soluble fiber, MayoClinic.com suggests that you aim for 5 to 10 g or more daily. Oat bran cereal provides 6 g total and 3 g soluble fiber per ½ cup dry cereal. The same portion of rolled oats contains 4 g total and 2 g soluble fiber. One cup of ready-to-eat toasted oat cereal has 3 g total and 1 g soluble fiber. An 850 mg oat bran supplement, on the other hand, contains less than 1 g total fiber in three tablets. The soluble fiber content is not listed --- it is likely less than 1/2 g.
Increasing Intake
To reap the cholesterol-lowering benefits of oat bran, increase dietary intake by eating one or two servings of oats daily. For a quick breakfast, combine ½ cup rolled oats and ½ cup skim milk and microwave for one minute. Add sweetness and soluble fiber by tossing in dried fruit like chopped prunes, raisins or blueberries, then sprinkle with cinnamon. For even more cardioprotection, add ½ tbsp. flaxseed, which is high in both soluble fiber and the omega-3 fatty acid ALA. Eat a bowl of whole-grain oat cereal for a mid-afternoon or evening snack. Or make a heart-healthy, low-sodium snack mix by combining oat cereal, walnuts --- also high in ALA --- and dried fruit. Oat bran can be eaten as a hot cereal or added to baked goods like muffins, quick breads, pancakes or waffles.
References
- "Pharmacist's Letter"; Natural Medicines in the Clinical Management of Hyperlipidemia; 2010
- Harvard School of Public Health: Fiber: Start Roughing It
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
