Excess low-density lipoprotein, or LDL cholesterol, can cause unhealthy plaque buildup in the arteries, increasing the risk for heart disease. The damaging effects of LDL cholesterol give this substance its reputation as “bad” cholesterol. Oat bran and other foods rich in soluble fiber can help reduce total cholesterol and LDL cholesterol.
Soluble Fiber
Soluble fiber, a type of dietary fiber that dissolves in water, attaches to fatty substances in the intestinal tract and carries them out of the body, helping to reduce plaque buildup and LDL cholesterol levels. Oats contain more soluble fiber than any other grain, according to the American Heart Association. Other foods high in soluble fiber include dried beans and peas, rice bran, barley, citrus fruits and strawberries.
Research
A 1990 study published in the “American Journal of Clinical Nutrition” found that subjects with high cholesterol who ate oat-bran cereal for two weeks experienced an average decrease in total cholesterol by 5.4 percent and an average decrease in LDL cholesterol by 8.5 percent. A 1991 study published in the “Journal of Family Practice” found that oat bran provided greater cholesterol-lowering benefits for women over the age of 50 than for younger women.
Intake
The American Heart Association recommends consuming at least 25 grams of fiber, including both soluble and insoluble fiber, each day. This fiber should come mostly from foods rather than dietary supplements. A 1.5-cup serving of cooked oatmeal provides 6 grams of soluble and insoluble fiber, according to MayoClinic.com.
Sources
Whole oats, rolled or steel-cut, provide the best source of oat bran. Oat bran cereals and other products made with oats often contain added sugars, and they might contain more refined grain than whole-grain oats. Check product nutrition labels and avoid foods made with refined grains rather than whole oats.
References
- “American Journal of Clinical Nutrition”; Oat-Bran Cereal Lowers Serum Total and LDL Cholesterol in Hypercholesterolemic Men; James W. Anderson, et al.; 1990
- “Journal of Family Practice”: Randomized, Controlled, Crossover Trial of Oat Bran in Hypercholesterolemic Subjects; JM Keenan, et al.; December 1991
- American Heart Association: Whole Grains and Fiber
- Harvard School of Public Health: Good Carbs Guide the Way
- MayoClinic.com: Top Five Foods to Lower Your Numbers
