Reduce Cholesterol With Daily Oatmeal
Since 1997, oatmeal has been given the status of a qualified health claim by the FDA. Health claims on food labels are claims by manufacturers of food products that their food will reduce the risk of developing a disease or condition. This oatmeal health claim has allowed advertisers to mention it as a heart friendly ingredient on any products that contains oatmeal. There are very few foods that have approved health claims.
Since the 97 ruling, oatmeal has been further reviewed, and Dr. James W. Anderson, professor of medicine and clinical nutrition at the University of Kentucky College of Medicine, has said that during the past 15 years, since the original studies showing the positive correlation between oatmeal ingestion and cholesterol reduction that Whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels, in addition to other lifestyle choices.
Recently this July, in an article by Swedish researchers Dr Kristina E. Andersson and Per Hellstrand, the researchers found that oats not only reduce LDL or bad cholesterol, but they also have a positive impact in easing inflammation which can be caused by high cholesterol.
- 1Tbspraw organic coconut oil
- stevia or agave syrup to tastesmall amount
Does Eating Oatmeal Lower Cholesterol
ByFred Cicetti29 March 2010
This Weeks Question: Can eating oatmeal really lower your cholesterol or are the cereal companies selling us a story?
The short answer is yes, oatmeal can lower your cholesterol. Now for the long answer.
There are two types of fiber, soluble and insoluble. Soluble fiber is acted upon by the normal bacteria in your intestines. Insoluble fiber is not digested by the body and promotes regularity and softens stools. Wheat bran, whole grain products and vegetables are good sources of insoluble fiber.
Soluble fiber appears to reduce your body’s absorption of cholesterol from the intestines. Oatmeal contains soluble fiber that reduces your low-density lipoprotein , the “bad” cholesterol that can increase your risk of heart attacks and strokes. This type of fiber is also found in such foods as kidney beans, brussels sprouts, apples, pears, barley and prunes.
The American Dietetic Association recommends a healthy diet include 25 to 35 grams of fiber a day, including both soluble and insoluble fiber. However, Americans only consume about half that amount.
There are other foods that work against cholesterol.
Women with breast cancer or who are at high risk of breast cancer should consult with their doctors before eating a soy, because it is not clear how these plant estrogens might affect them.
The American Heart Association recommends foods fortified with plant sterols only for people who with high levels of LDL cholesterol.
These Top 6 Foods Lower Levels Of Cholesterol Naturally
Cholesterol, level of cholesterol, cholesterol levels these terms have certainly been heard more often in recent years. Cholesterol problems are being diagnosed more and more often, especially among the older generation. The influence of cholesterol on health is quite considerable if the level of cholesterol in the blood is too high, vascular calcification can occur, for example.
Doctors often prescribe medication to lower the level of cholesterol. But the right diet or a long-term change in diet can also contribute a lot to keeping your cholesterol level naturally low. We will now tell you which foods are healthy for you and your cholesterol, how you can avoid falling into a cholesterol trap by eating a healthy breakfast and how you can prevent having to take medication.
Read Also: Does Tuna Have Good Or Bad Cholesterol
Propionate And Other Short
SCFAs are microbial metabolites that are particularly associated with fermentation of dietary fibers. Exposure of fecal bacteria to oat bran fractions using in vitro model systems has demonstrated an ability of oat -glucan to stimulate SCFA production by the gut microbiota . In many of the studies propionate predominated amongst the SCFAs stimulated by oat bran fermentation . Animal studies support the finding that oat fermentation alters the microbiota and elevates SCFA production in the colon. In mice, oat-derived -glucan consumption led to an alteration to the fecal microbiota and an elevated level of propionate in the colon whilst in another recent study in ApoE mice feeding of oat -glucan led to elevated n-butyrate levels . In rats, oat -glucan feeding also increased overall SCFA levels . Similarly porcine feeding studies indicate an increase in overall SCFA levels following consumption of oat -glucans or similar feed additives with elevated butyrate in particular being evident in some studies . In one study SCFAs were lower in pigs fed oat products relative to the control . However, overall the animal feeding studies suggest an influence of oat -glucan on the gut microbiota which results in an elevated production of SCFAs.
Good News Oatmeal Actually Helps Lower Cholesterol
People all over the United States have confirmed in a real-life setting what more than 40 scientific studies have shown that Oatmeal actually works to help lower LDL “bad” cholesterol without lowering the good cholesterol your body needs. Oats were the first whole grain recognized by the FDA to help reduce cholesterol. In fact, the FDA approved the first-ever food specific health claim for oatmeal because of its heart-healthy benefits in a diet low in saturated fat and cholesterol.
Don’t Miss: Is Wine High In Cholesterol
Effect Of Processing On Oat Grain Structure And Constituents
Oat grains have to undergo some form of processing before their nutrients become digestible. Overall technological treatments may be classified into the following main groups: mechanical, thermal, enzymatic and chemical treatments as well as refining and fermentation. In emerging and developing countries, malting, pre-soaking and pre-germination are also often used in traditional foods. First, the grain has to go through cleaning, grading and dehulling. The bran and germ remain on the groat after the dehulling process because the aleurone layer does not separate from the endosperm as easily in oat as it does in other cereals such as wheat. Consequently, the dehulled oat groat retains a concentrated amount of dietary fibres and other phytochemicals . Naked oats, a hull free variety, have a different nutritional profile compared to dehulled oats. In general, the former contains a smaller amount of fibres but larger amounts of proteins, lipids and certain phenolic compounds than the latter., The absence of hull presents the advantage of reducing the cost for the food processing industry., During kilning, a steaming process takes place as a part of oat milling. Here, Maillard reactions occur that improve the taste of the product while promoting stability of lipid and antioxidant compounds by deactivating endogenous enzymes.
Mechanisms By Which Oat
Evidence from in vitro fecal fermentation studies and rodent and human intervention studies suggest that oat -glucan consumption increases levels of bacteria in the gut with known BSH activity .
A variety of studies have demonstrated an elevation of Bifidobacterium, Bacteroides, and Lactobacillus species in the gut following oat -glucan consumption. These bacterial genera are known to predominately contain BSH-positive species . There is therefore good evidence for an effect of oat -glucan on the host microbiota with a predicted influence upon those species that are BSH positive. This would suggest that consumption of oat -glucan has the capacity to alter host bile acid profiles. However, further work is necessary to determine if oat -glucan can effectively modulate host bile acid profiles in humans as predicted by these microbiota analyses.
There is good evidence that BSH-active probiotic interventions can reduce serum LDL-C providing a direct link between elevated BSH activity and regulation of host cholesterol . Whilst the evidence for a cholesterol-lowering activity of BSH is strong the precise mechanisms remain elusive and most likely reflect an alteration in both the physico-chemical properties of bile acids and the molecular signaling potential of the bile acid pool for FXR.
Hypothesis 1: Elevated Bacterial BSH Activity Can Reduce Engagement of FXR in the Intestine, Increase Bile Acid Excretion and Increase de novo Synthesis of Bile Acids in the Liver
Also Check: Are Egg Beaters Low In Cholesterol
Nutrition Experts Share Their Favorite Cholesterol
Adopting a low-cholesterol diet after a lifetime of routine can be very challenging. But rather than thinking you need to change everything all at once, you can start with one small changethey add up. Here, nutrition experts share their number one tips forbeginning a cholesterol-lowering diet.
Side Effects Of Eating Oatmeal Say Dietitians
It feels like everyone is singing the praises of oatmeal lately. It can do wonders for your body, can help you live longer, and overall tastes deliciousespecially when you make this peanut butter overnight oat recipe. But are all of the side effects of eating oatmeal actually positive? Are there negative side effects we should know about?
We turned to a few registered dietitians and doctors to learn the good, the bad, and the ugly when it comes to oatmeal. And no surprisethe side effects of eating oatmeal is mostly good. Here’s what our experts had to say, and for more healthy eating tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.
You May Like: How Much Cholesterol In Pork Chops
Does Alcohol Influence Cholesterol Levels
Alcohol is a fixture in our society many people consume at least a small amount almost every day. Although many studies do not attribute any good properties to alcohol in any quantities, the positive effect of moderate amounts of alcohol on the cardiovascular system cannot be denied. But what about cholesterol?
According to long-term studies at the University of Tampere in Finland, alcohol in small amounts leads to a reduction in LDL cholesterol and an increase in HDL cholesterol. In contrast to HDL cholesterol, LDL cholesterol is the bad variety! So should one drink alcohol to balance the level of cholesterol? This question is easy to answer: No. In larger quantities the risks outweigh the benefits. The increase in HDL cholesterol and the associated benefits are also rather marginal. The total cholesterol balance is affected just as much total cholesterol and HDL cholesterol rise to the same extent.
How Does Oatmeal Lower Cholesterol
Beta-glucan is a specific kind of fiber found in oats. It has many health benefits in the body, which include controlling blood sugar and managing cholesterol. And it is probably largely responsible for making oats one of the best foods to lower cholesterol.
Researchers know that when people take oat beta-glucan itself, they see significant decreases in cholesterol levels. Review studies suggest that at least three grams of beta-glucan from oats has beneficial effects on cholesterol.
For example, one meta-analysis of several studies found that at doses of more than 3 g per day, oat beta-glucan can decrease LDL cholesterol by 0.25 mmol/L and total cholesterol by 0.3 mmol/L.
Also Check: Are Baked Potatoes High In Cholesterol
The Bile Acid Cycle Cholesterol And The Role Of Microbial Bsh
Bile acids are ligands for the farnesoid-X-receptor which is a nuclear receptor that is central to energy and metabolic regulation in a range of different tissues . Microbially-modified and unconjugated bile acids are the most potent natural FXR ligands with CDCA < LCA< DCA< CA in order of affinity and activation strength, while ursodeoxycholate and murine tauro–muricholic acid can hinder FXR activity . FXR is widely distributed in tissues including the intestine and the liver. FXR therefore acts as a bile acid sensor in the intestine and as a controller of bile acid synthesis in the liver . It controls bile acid synthesis by a variety of mechanisms. Agonism of FXR in the intestine induces production of the endocrine hormone fibroblast-growth-factor 19 which enters the circulation and activates specific receptors on hepatocytes to reduce bile acid synthesis . Alternatively a reduction in engagement of the FXR may enhance expression of regulatory networks that are inhibited by FXR such as the liver orphan receptor regulon . Another layer of cross-talk from the intestine to the liver acts through enterohepatic re-circulation of bile acids. On reaching the liver, circulating bile acids activate FXR directly to ultimately inhibit CYP7A1 transcription, again reducing bile acid synthesis .
It Can Help You To Feel Full
“Oatmeal is a whole grain that is high in fiber, especially soluble fiber,” says Emily Danckers, MS, RD. “When you eat soluble fiber, your digestion is slowed down which can also increase feelings of fullness.”
“Consistently eating a high fiber breakfast food like oatmeal, especially when pairing it with a protein and/or fat like some nuts, often keeps people full for hours,” says Rachel Paul, PhD, RD, CDN. “They can then concentrate on their work and other items, before thinking about the next meal. Having a go-to, filling breakfast option like oatmeal creates consistency in one’s life.”
Also Check: Shrimp Have Cholesterol
Does Oat Milk Lower Cholesterol
Oat milk is basically just oats diluted in water but this could be highly beneficial to the body and also a great alternative to dairy milk, it contains fewer calories a lower level of nutrients and this is a sensible milk option for those dietary restrictions.
Oat milk is a; vegan drink;that you can decide to buy or have it made yourself and according to nutritionists store-bought oat milk contains similar vitamins and minerals as traditional cows milk and one cup of oat milk is fortifies with vitamin B12, calcium and riboflavin.
The is a popular alternative to dairy milk as it is packed with essential nutrients and can be really delicious as well.
Is oat milk good for you? Oat milk is a;plant-based beverage;that is loved for its creamy texture which has made it a favourite of latte making baristas and it is also gluten-free.
This plan-based milk provides about one-third of your daily recommended intake and compared to almond or rice milk, it has a bit more of fibre and protein.
Oat milk can be a healthy dietary choice but this depends on the brand and variety hence it is crucial to check the label before buying to ensure it contains less sugar and is as nutritious as it should be.
Related read:;How Long Does Oat Milk Last In The Fridge?
How Can You Control Your Cholesterol Levels
Cholesterol levels may be lowered by making various diet and lifestyle changes. Limited saturated fat to less than 20g per day; saturated fat is typically found in foods like red meat, butter, whole, semi skimmed or skimmed milk and tropical oils such as coconut and palm oil. Instead, opt for healthier fats such as monounsaturated and polyunsaturated fats which can be found in things like olive oil, rapeseed oil and avocadoes, but overall, its advisable to keep your total fat intake at less than 70g per day. Eating foods rich in omega-3 fatty acids, like fish, can raise HDL cholesterol and positively effect overall cholesterol. Soluble fibre is a type of fibre which dissolves water in the gut to form a gel, this soaks up cholesterol and carries it out of the body. Oats and oat bran; barley; contain soluble fibre so adding more of these foods to your diet may help to reduce your cholesterol.
Don’t Miss: Is Bone Marrow High In Cholesterol
Eat Heart Healthy Foods And Exercise
We have all heard the saying eat right and exercise. Eat heart-healthy foods, such as whole grains, fruits, and vegetables. I know it is tempting to walk out the door in the morning with a bagel or doughnut, but consuming simple carbs on a regular basis is not the healthiest way to start the day.
In comparison, a fiber- and protein- rich breakfast may fend off hunger pangs for longer and provide you with more energy.
Exercise may also help to improve cholesterol. I usually go to the gym three days a week, but we should all try to exercise 30 minutes a day, five times a week.
Learn more about how to make heart-healthy choices at TakeCholesteroltoHeart.com/MuyBueno
Oatmeal: Does Instant Oatmeal Lower Cholesterol
I want to eat more oatmeal for my cholesterol, but I dont have much time in the morning. Is instant oatmeal just as good as regular?
Oatmeal contains beta glucan, a specific kind of fiber that lowers blood cholesterol. Instant oatmeal contains the same beta glucan and the same amount of fiber as regular oatmeal. The main health difference between the 2 varieties lies in the other ingredients.
Also, note that the serving size in a packet of instant oatmeal contains less oats than the ½ cup dry oats serving listed on the box of regular oatmeal. Less oats means less fiber. Most single-serve packets have 3 grams of fiber. A serving of regular oatmeal has 4 grams, because it contains a slightly larger portion of oats. From a heart-healthy standpoint, however, instant oatmeal is just as good as regular.
Recommended Reading: How Often To Check Cholesterol
Does Oatmeal Absorb Cholesterol
Oatmeal supplies dietary fiber, which can help lower your cholesterol by absorbing it in the intestines. Oatmeal itself has no specific benefit on cholesterol; any food high in soluble fiber will have the same effect. The cholesterol-lowering effect of oatmeal and other high-fiber foods is small; lowering your cholesterol will involve more than just adding fiber to your diet. Talk to your doctor about the benefit of fiber in foods such as oatmeal on your lipid levels.
How The Fiber In Oatmeal Helps With Cholesterol Levels
As Ben-Asher mentions, consuming soluble fiber can help with lowering the amount of LDL “bad” cholesterol in your blood. Soluble fiber comes from plant-based foods and when consumed, it can combine with cholesterol and flush it out of your system. The National Lipid Association recommends eating 5 to 10 grams of soluble fiber a day, and oatmeal is one of the best sources of soluble fiber you can have.
“Oatmeal provides a great volume to our stomach because of the high fiber and water content, keeping us satiated and full over a long period of time,” says Ben-Asher. “This ‘staying power’ staves off hunger, thus potentially helping us stay away from the amount of saturated fat and dietary cholesterol foods normally consumed as part of the typical Standard American Diet that can increase our cholesterol levels.”
Along with oatmealwhich has 2 grams of soluble fiberother great sources of soluble fiber include lean plant-based proteins , healthy fats , vegetables , starchy vegetables , and fruits .
However, if you are looking for one specific breakfast food to eat to lower your cholesterol, oatmeal is the best option. You could even mix in some chia seeds and add some berries on top for an extra cholesterol-fighting boost!
Get even more healthy tips straight to your inbox by signing up for our newsletter! After, read these next:
You May Like: Cholesterol In Potatoes