Wednesday, April 10, 2024
HomeExclusiveIs Oatmeal Good For Lowering Cholesterol

Is Oatmeal Good For Lowering Cholesterol

How Effective Is Oatmeal In Lowering Cholesterol

Oats to Lower Cholesterol

August 22, 2015 by Cholesterol Guardian

Oatmeal has become a very popular choice for breakfast. This food is believed to contain various beneficial nutrition which is useful in supporting proper digestion. Oatmeal is resulted from slow-cooked oat grains which can be reheated without decreasing its nutrition benefits. Oatmeal can also be combined with lean protein diets, such as nuts. People with health issues, such is having high cholesterol, having hypertension, and are diabetic are advised to take some oatmeal every day to help lowering this level of bad substances in blood. Studies have shown that oatmeal is effective in performing good digestion process which contributes to further health.

But It Can Also Help You Lose Weightif Prepared Properly

“Oatmeal’s fiber and nutrients have also been connected with weight loss. These characteristics keep the consumer feeling full which can prevent overeating on calories throughout the day,” says Trista Best, MPH, RD, LD a registered dietitian at Balance One Supplements. “It is easy to add antioxidant-rich ingredients into your diet when you eat oatmeal regularly. Dried fruit, nuts and seeds, and nut butters are rich in micronutrients that support most health and wellness goals.”

Effect Of Processing On Oat Functionality

As we had previously underlined, processing can influence the oat matrix and its composition . As we will discuss in the next section, we are confronted with a double complexity: firstly, a single compound may have effects on several physiological functions, and secondly, several oat compounds may impact one defined physiological mechanism such as cholesterol reduction . Processing, by disrupting the food matrix, facilitates the digestibility and bioavailability of nutrients but can also degrade the functionality of a food by altering the structure of its components and/or the interaction between them.

The inconsistency in the outcomes from human studies implies that the mechanisms are much more complex than originally thought. These findings reinforce the importance of considering the whole matrix for the delivery of bioactives. Similar effects have been found for phytochemicals other than -glucan, where the consumption of whole fruits and vegetables seems to have a more beneficial effect than purified phytochemicals, such that the structure and delivery form are as important for functionality as the bioactive itself.

You May Like: How Much Cholesterol In Pork Chops

Does Oatmeal Lower Cholesterol

Oatmeal is a good breakfast, whether you make it simple or dress it up with lots of fruit and nut toppings. And heres the other beautiful thing about oatmeal: If you eat one-and-a-half cups of it each day, you can lower your cholesterol by 5 to 8 percent.

It contains soluble and insoluble fiber, two types that your body needs. Insoluble fiber, which is also found in the skins of many fruits, helps keep us regular. Soluble fiber, which is also found in beans, oranges, and pears, helps prevent disease and lower cholesterol.

Getting both types of fiber is a big win for your body, and theres another benefit: Fiber can also aid in weight loss, since it helps you feel full and satisfied.

Related Links:

Nutrition Experts Share Their Favorite Cholesterol

Totalcholesterollevel Is Chili High In Cholesterol? How ...

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.

Don’t Miss: Is Tuna Good For High Cholesterol

Foods Science Say Are Best To Eat For Breakfast To Lower Your Cholesterol

Between egg yolks, shrimp, beef, pork, poultry, cheese, and butter, the American population loves to eat foods that are high in cholesterol, according to the NHANES data. Evidence has consistently shown your risk of heart attack increases with high cholesterol. But, how do you reduce the amount of cholesterol floating around in your bloodstream? When researchers looked at animal models and human clinical trials, evidence suggests eating cholesterol does not necessarily cause an increase in your blood cholesterol but, foods high in cholesterol are also high in saturated fat. For example, chicken contains 100 mg of cholesterol and 3.8 g of saturated fatty acids. There is ample evidence to suggest that saturated fats increase the risk of heart disease. Of note, eggs are an exception to this rule, as eggs contain 186 mg of cholesterol and only 1.5 g of saturated fatty acids. Egg whites are an economical, protein-rich food item that could be included in a meal plan to lower your cholesterol. This might make it seem harder to know which foods are best to eat for breakfast to lower your cholesterol. Yet, it can be made quite simple! Here are 9 foods you want to eat for breakfast to lower your cholesterol:

9 Foods Science Says to Eat for Breakfast to Lower Your Cholesterol

  • Oats

The #1 Food To Lower Cholesterol According To A Dietitian

Oats are whole grains that promote heart health and have the ability to reduce cholesterol levels. Find out the secret behind oats that make them the top food choice for lowering cholesterol.

As a registered dietitian, I often get asked about my go-to list of foods. One food I always mention is oats. Oats are commonly eaten as a breakfast item. A bowl of hot oatmeal with nuts and berries is my go-to breakfast for a gloomy morning. Its mushy and hearty texture comforts my soul. The goodness of oats goes beyond comfort, though. Research has cited that people who eat more whole grains, such as oats, have a lesser risk of heart disease by 21 percent than those who consume minimal amounts. Other studies have noted that eating an extra serving or two whole grains may reduce your LDL cholesterol. So, what is so unique about oats?

Pictured Recipe: Banana Oatmeal

Recommended Reading: Is Shrimp Bad For Your Cholesterol

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.

Add These Foods To Lower Ldl Cholesterol

Is Oatmeal Good for Lowering Cholesterol? How Often to Eat Oatmeal to Lower Cholesterol? Benefits

Different foods lower cholesterol in various ways. Some deliver soluble fiber, which binds cholesterol and its precursors in the digestive system and drags them out of the body before they get into circulation. Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.

1. Oats.;An easy first step to lowering your cholesterol is having a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast. It gives you 1 to 2 grams of soluble fiber. Add a banana or some strawberries for another half-gram. Current nutrition guidelines recommend getting 20 to 35 grams of fiber a day, with at least 5 to 10 grams coming from soluble fiber.

2. Barley and other whole grains.;Like oats and oat bran, barley and other whole grains can help lower the risk of heart disease, mainly via the soluble fiber they deliver.

3. Beans.;Beans are especially rich in soluble fiber. They also take a while for the body to digest, meaning you feel full for longer after a meal. That’s one reason beans are a useful food for folks trying to lose weight. With so many choices from navy and kidney beans to lentils, garbanzos, black-eyed peas, and beyond and so many ways to prepare them, beans are a very versatile food.

4. Eggplant and okra.;These two low-calorie vegetables are good sources of soluble fiber.

Don’t Miss: Cholesterol In Pork

Eating More Oats Can Help You Lower Your Cholesterol Significantly

One systematic review found that oat consumption can lead to 3 percent to 6 percent reductions in total cholesterol and 4 percent to 8 percent reductions in LDL-cholesterol. The researchers estimate that these reductions translate into a 6 percent to 18 percent lower risk for cardiovascular disease.

People with high cholesterol already, or conditions like diabetes, likely benefit even more from adding oats to their diet.

Foods Rich In Unsaturated Fats

Cutting down on saturated fat;and replace some of it with unsaturated fats;is great way to lower your cholesterol. Foods which contain unsaturated fats include:;

  • vegetable oils such as olive, sunflower, corn, rapeseed, nut and seed oils
  • avocado, nuts and seeds
  • a medium sized vegetable; such as a turnip, parsnip, sweet potato, leek, tomato or carrot
  • a medium sized fruit; for example, an apple, orange or banana
  • 2 small fruits; such as plums or satsumas
  • a handful of berries or grapes; and other small fruits like strawberries and prunes
  • a good-sized slice of a larger fruit; such as a melon, mango or pineapple
  • a tablespoon of dried fruit
  • a 150ml glass of fruit juice
  • a bowl of salad

Fruits and vegetables can be fresh, tinned, frozen or dried. They all count. If you choose tinned, choose options in juice or water, without added sugar or salt.

Potatoes, yams, cassava and plantains are exceptions. They dont count because they count as a starchy food, like rice or pasta.

Unsweetened fruit juice and smoothies count too, but only one portion. More than one doesnt count because the loose sugar and acid in them can damage your teeth.

Recommended Reading: Potato Cholesterol Amount

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.

How To Make Overnight Oats

ð¥Best foods that lower cholesterolð¥

These easy overnight oats come together in about 5 minutes to prep, then chill overnight in the refrigerator.

  • In a medium size bowl, mix the oats, yogurt, cinnamon, flax seeds, coconut and almonds
  • Pour in the almond milk and add the yogurt
  • Blend well
  • Seal the bowl with a lid or plastic wrap
  • Refrigerate overnight
  • Garnish with your favorite ad-ins
  • To make your life easier, you can soak these overnight oats in mason jars for you to grab on the run as you race out the door in the morning.

    Don’t Miss: Is Shrimp Bad For Your Cholesterol

    What Happens To Your Body If You Eat Oatmeal Everyday

    Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation.

    In addition, they are very filling and have many properties that should make them a weight loss friendly food.

    At the end of the day, oats are among the healthiest foods you can eat..

    Eating Oats Can Lower Cholesterol As Measured By A Variety Of Markers Review Suggests

    St. Michael’s Hospital
    Researchers have known for more than 50 years that eating oats can lower cholesterol levels and thus reduce a person’s risk of developing cardiovascular disease. Studies during that time have focused on the impact of oats on levels of LDL cholesterol, which collects in the walls of blood vessels where it can cause blockages or blood clots. But there is growing evidence that two other markers provide an even more accurate assessment of cardiovascular risk — non-HDL cholesterol and apolipoprotein B, or apoB, a lipoprotein that carries bad cholesterol through the blood.

    Researchers have known for more than 50 years that eating oats can lower cholesterol levels and thus reduce a person’s risk of developing cardiovascular disease.

    Studies during that time have focused on the impact of oats on levels of LDL cholesterol, which collects in the walls of blood vessels where it can cause blockages or blood clots.

    But there is growing evidence that two other markers provide an even more accurate assessment of cardiovascular risk — non-HDL cholesterol and apolipoprotein B, or apoB, a lipoprotein that carries bad cholesterol through the blood. This is especially true for people with metabolic syndrome and Type 2 diabetes, since they typically do not have elevated LDL cholesterol levels.

    The review found that overall, LDL cholesterol was reduced by 4.2 per cent, non-HDL cholesterol by 4.8 per cent and apoB by 2.3 per cent.

    Story Source:

    You May Like: Is Bone Marrow Good For You

    It Can Control Your Blood Sugar Levels

    “Eating oatmeal every day can also help control your blood sugar because it’s so high in that fiber,” says Byrd. “It helps to slow down the speed at which the carbohydrates in your diet reach your bloodstream, making your blood sugar levels more even during the day. Oatmeal really is a superfood, and one that definitely can be eaten every day!”

    Oat Structure And Composition

    Cholesterol Healthy Diet : How to Lower Cholesterol With Oatmeal

    A food matrix can be described as the structure and hierarchical organisation of the components of a food product. The spatial arrangement and the relationship between the components constitutive of the plant food matrix can occur naturally or result from processing . The oat grain is a complex matrix containing the protective hull and the groat , the latter being composed of the bran, germ and starchy endosperm . The bran is a coarse outer layer rich in minerals, vitamins, and cell wall polysaccharides, mainly cellulose, arabinoxylan and -glucan. Below the pericarp and seed coat of the bran, there are the aleurone and subaleurone layers joined to the endosperm. The aleurone and subaleurone cells are surrounded by thick cell walls resistant to digestion, whereas the endosperm cells have thinner cell walls, rich in -glucan. The oat protein and lipid increase in concentration from the interior to the periphery of the groat, while starch increases from the subaleurone region to the centre of the endosperm. The structure and composition of the proteins and glutelins) differ depending on the part of the grain in which they are located. Two types of starch granules exist in the endosperm: compound and single granules. The proportions of amylose and amylopectin, and the size of the granules vary between oat varieties.

    Structural representation of the oat grain presenting different oat tissues and the nutrient distribution/organisation within these tissues.

    Don’t Miss: How Often To Check Cholesterol

    How Long Does It Take To Lower Cholesterol


    Your cholesterol levels are directly tied to your heart health, which is why its so important to make sure theyre in a healthy range. The Centers for Disease Control and Prevention , reports that 78 million adults in the United States had high levels of low-density lipoprotein , or bad cholesterol, in 2012. The organization also states that people with high LDL cholesterol are at a much higher risk of heart disease.

    Dr. Nieca Goldberg, medical director of the Joan H. Tisch Center for Womens Health at the NYU Langone Medical Center, says it can take between three to six months to see lower LDL numbers through just diet and exercise, noting that it takes longer to see changes in women than men.

    Read on for more information on how to lower your LDL levels.

    How Fast Does Oatmeal Lower Cholesterol

    Oatmeal is a great option whether you make it simple or dress it up with fruit, seeds and nuts. But besides just being an Instagram-worthy bowl of goodness, oatmeal offers a particularly impressive benefit. Eating just one and one-half cups of cooked oatmeal a day can lower your cholesterol by 5 to 8%.

    Read Also: Is Shrimp Bad For Your Liver

    Putting Together A Low Cholesterol Diet

    When it comes to investing money, experts recommend creating a portfolio of diverse investments instead of putting all your eggs in one basket. The same holds true for eating your way to lower cholesterol. Adding several foods to lower cholesterol in different ways should work better than focusing on one or two.

    A largely vegetarian “dietary portfolio of cholesterol-lowering foods” substantially lowers LDL, triglycerides, and blood pressure. The key dietary components are plenty of fruits and vegetables, whole grains instead of highly refined ones, and protein mostly from plants. Add margarine enriched with plant sterols; oats, barley, psyllium, okra, and eggplant, all rich in soluble fiber; soy protein; and whole almonds.

    Of course, shifting to a cholesterol-lowering diet takes more attention than popping a daily statin. It means expanding the variety of foods you usually put in your shopping cart and getting used to new textures and flavors. But it’s a “natural” way to lower cholesterol, and it avoids the risk of muscle problems and other side effects that plague some people who take statins.

    Just as important, a diet that is heavy on fruits, vegetables, beans, and nuts is good for the body in ways beyond lowering cholesterol. It keeps blood pressure in check. It helps arteries stay flexible and responsive. It’s good for bones and digestive health, for vision and mental health.


    Most Popular