Oatmeal contains some substances that can help you lower your cholesterol levels. If you have high cholesterol, one of the most important things you can do for your health is to lower your cholesterol levels. Some fiber-rich foods, including oatmeal, can help in this process and should be added to your diet if you have a high risk of developing heart disease.
Types of Fiber
Oatmeal's ability to lower cholesterol hinges on its fiber content. Fiber is a type of carbohydrate that cannot be broken down by enzymes in your digestive tract. This means that your intestines cannot absorb it, so it passes through into your fecal material. There are two main kinds of fiber -- insoluble and soluble. Insoluble fiber passes through the digestive tract unchanged and adds bulk to your stool, the American Heart Association explains. Soluble fiber, on the other hand, swells into a gel-like substance when it comes into contact with water.
Soluble Fiber and Cholesterol
When you consume foods with soluble fiber, the fiber turns into a gel in your digestive tract, which can make it hard for your intestines to absorb some substances, including cholesterol. By impairing cholesterol absorption, foods high in soluble fiber, such as oatmeal, can reduce your cholesterol levels. According to the Mayo Clinic, you can lower your total and LDL cholesterol by consuming between 5 g and 10 g of soluble fiber each day.
Fiber Content of Oatmeals
When trying to decide which type of oatmeal can best help you lower your cholesterol levels, you will need to check the nutrition label, because different types of oatmeal have different amounts of soluble fiber, even if they are made by the same company. For example, one serving of Quaker Instant Oatmeal contains 1 g of soluble fiber, the company website notes, whereas one serving of its "Old Fashioned Oats" line contains 2 g of soluble fiber. Quaker also makes a high-fiber version of its instant oatmeal which contains 8 g of soluble fiber per serving.
Considerations
Although consuming oatmeal and other foods that have soluble fiber can lower your cholesterol levels, eating oatmeal alone is unlikely to significantly lower your cholesterol levels. Instead, increasing your soluble fiber intake should be part of some general lifestyle changes, which include eating less cholesterol and fat and getting more exercise. If you can commit to making healthy eating choices, you may be able to protect yourself against heart disease without having to take medications.
