More than 100 studies link oatmeal consumption to reduced cholesterol levels, according to an April 2011 article in "Nutrition." MayoClinic.com ranks oatmeal among its top five foods for lowering cholesterol. Oatmeal doesn't precisely absorb cholesterol, but it helps move cholesterol out of your body, improving your heart health.
Oatmeal and Cholesterol
Oatmeal contains soluble fiber. When you eat soluble fiber, it absorbs water and turns into a gel-like substance in your intestines. This slows your body's absorption of low-density lipoprotein -- LDL or "bad" cholesterol. Bile acids used in forming cholesterol also stick to this gel and pass through your colon and bowel for elimination. If you've ever let a bowl of oatmeal sit for a while, you've noticed that it forms a paste. Essentially, LDL cholesterol sticks to this paste and exits your body undigested.
Study Analysis
Both oats and barley reduce LDL cholesterol, according to the "Nutrition" article. Researchers analyzed the results of 126 clinical trials that measured the effects of the two grains in improving triglycerides, LDL cholesterol, high-density lipoprotein -- HDL or "good" cholesterol -- and blood glucose. Oats, including oatmeal, proved consistently effective in reducing LDL cholesterol, less so in improving the other health factors. If you eat just 3 g of oats or barley daily, you can lower your LDL cholesterol, according to the study.
Fiber
MayoClinic.com recommends you include at least 5 g to 10 g of soluble fiber in your daily diet. One cup of oatmeal contains 4 g. Other good sources of soluble fiber include beans, peas, apples, raspberries, pears, citrus fruits, carrots and psyllium. Also include insoluble fiber in your diet to improve digestion and regulate bowel movements. Good sources of insoluble fiber include whole wheat flour, broccoli, cabbage, almonds and sesame seeds. Aim to include 25 g of soluble and insoluble fiber in your daily diet if you're a woman and about 38 g if you're a man.
Considerations
If you ate 1 cup of oatmeal -- 4 g of soluble fiber -- topped with 1 cup of raspberries -- 8 g -- you'd exceed your soluble fiber requirements for the day. The soluble fiber in oatmeal might help you lose weight. It fills you up faster and keeps you feeling full longer than low-fiber foods such as refined grain cereals and breads. Being overweight is a risk factor for high cholesterol, but losing just 5 lb. to 10 lb. can help you reduce your cholesterol numbers, according to MayoClinic.com.
References
- "Nutrition"; Meta-Analysis of the Effect of '-Glucan Intake on Blood Cholesterol and Glucose Levels; U. Tiwari and E. Cummins; April 2011
- MayoClinic.com; Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; November 2009
- MayoClinic.com; Cholesterol -- Top Five Foods to Lower Your Numbers; May 2010
- Live Science; Does Eating Oatmeal Lower Cholesterol?; Fred Cicetti; March 2010
- MayoClinic.com; Nutrition and Healthy Eating -- High-Fiber Foods; November 2009
- MayoClinic.com; High Cholesterol -- Lifestyle and Home Remedies; June 2011
