Soluble fiber, found in fruits, legumes and some grains, including oatmeal, will help you lower your cholesterol. When shopping for oatmeal, read package labels. Seek types that include at least 3 grams of soluble fiber per serving. Some, but not all, flavored oatmeals contain enough fiber to help you lower your cholesterol.
Fiber in Oatmeal
Fiber includes two types -- soluble and insoluble. Soluble fiber dissolves in water, and insoluble fiber does not. All plant foods -- grains, fruits, vegetables, nuts and seeds -- contain fiber, but the amount and type varies. Oatmeal contains both soluble fiber, helpful in reducing low-density lipoprotein cholesterol, and insoluble fiber, which promotes digestion and regular bowel movements. Both regular and plain instant oatmeal provide enough soluble fiber to help you improve your cholesterol numbers. Fruit and cream-flavored varieties of instant oatmeal do not contain enough fiber per serving to reduce cholesterol, but some flavored with fruit and brown sugar do.
Soluble Fiber
Aim to include 5 g to 10 g of soluble fiber in your diet each day. About one-half of the fiber in oatmeal comes from soluble fiber. One cup of regular oatmeal, for instance, contains 8.2 g of total fiber, 4 g from soluble fiber. Some types of flavored oatmeal provide 2 g of total fiber and 1 g of soluble fiber. You’d need to eat four servings to get the benefits of a single cup of oatmeal. As a general guideline, if a flavored oatmeal contains 6 g of total fiber, it will help reduce LDL cholesterol. Some product labels list both total fiber and soluble fiber and some list just the total fiber content. If a label lists only total dietary fiber, divide the number by 2 to get its soluble fiber content.
Study
Researchers at University College in Dublin, Ireland, reviewed 126 studies about the effects of two types of soluble fiber, oatmeal and barley, on LDL cholesterol. Researchers U. Tiwari and E. Cummins concluded that 3 g of soluble fiber daily from oats or barley could significantly reduce your LDL cholesterol, according to an article published in the April 2011 edition of “Nutrition.” Oats and barley did not prove particularly helpful in boosting heart-healthy high-density lipoprotein – HDL or “good” cholesterol. Soluble fiber in oats and barley also failed to reduce triglycerides, a type of fat that acts similarly to LDL cholesterol in your bloodstream.
Considerations
If you want to enjoy the taste appeal of flavored oatmeal and the cholesterol-reducing benefits of whole oats, you can easily make your own at home. Put 1 cup of whole oats -- regular or instant -- into a microwavable bowl. Add 1 to 2 cups non-fat milk. Use the lower amount if you like oatmeal with more texture. Add a handful of blueberries, a chopped apple or other fruit. Sprinkle with cinnamon and cook in the microwave for 2 1/2 to 3 minutes. One cup of oatmeal plus one medium banana adds up to about 7 g of soluble fiber.
References
- MayoClinic.com: Nutrition and Healthy Eating -- Dietary Fiber: Essential For A Healthy Diet; November 2009
- USDA: Nutrient Database
- Quaker Oats: Frequently Asked Questions
- MayoClinic.com: Cholesterol -- Top 5 Foods to Lower Your Numbers; May 2010
- "Nutrition"; Meta-Analysis of the Effect of Β-Glucan Intake on Blood Cholesterol and Glucose Levels; U. Tiwari and E. Cummins; April 2011
