Does Oatmeal Reduce Cholesterol?

High cholesterol has been linked with an increased risk of heart disease and stroke; because of this, current nutritional recommendations strongly advise individuals to make cholesterol-lowering foods a normal part of their diet. Oatmeal and other oat-based foods are mentioned regularly on these lists. Does oatmeal really reduce cholesterol? A large amount of research indicates that it does, and can make a substantial difference in heart health protection.

Aspects

• Cholesterol is a lipid substance essential for a number of body functions, including the production of hormones, the maintenance of cell walls and the synthesis of bile acids needed for digestion. There are two main types of cholesterol: LDL, or low-density lipoprotein. and HDL, or high-density lipoprotein. The HDL form of cholesterol is known as the "good" cholesterol since its presence in the blood is correlated with a decreased risk of heart disease. The LDL form of cholesterol, however, accumulates within blood vessels and increases the risk of heart disease. Eating certain foods, such as oatmeal, can drastically decrease the amount of LDL cholesterol circulating in the blood.

Research Results

• In early 2009, researchers at the University of Kentucky College of Medicine released the results of a comprehensive survey of the past 15 years of cholesterol and oatmeal research. According to the study results, consumption of oatmeal is not only directly correlated with a decrease in overall cholesterol levels, it is responsible for specifically lowering LDL cholesterol levels and rendering LDL cholesterol molecules less able to form heart disease-contributing plaques along artery walls. The researchers concluded that "whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels."

How Oatmeal Works

• Oatmeal contains large amounts of soluble fiber, a substance that has been linked to a reduction in the ability of the intestines to absorb excess cholesterol. Consuming as little as 10 g of soluble fiber daily can decrease the blood's overall concentration of cholesterol--and LDL cholesterol in particular--by an amount substantial enough to allow an individual with cholesterol levels normally requiring cholesterol-controlling medication to regulate his cholesterol levels with diet alone.

Types

• The cholesterol-lowering effects of oats do not seem to be affected by the form in which the oats are consumed. Oatmeal made of quick-cooking oats or steel-cut oats, and even oats used in breads, muffins and other recipes appear to have the same effect on cholesterol.

Oatmeal in the Diet

• Oatmeal is inexpensive, easy to prepare and can be added to any diet with little effort. The simplest way to incorporate oatmeal is as a breakfast dish: oatmeal made from quick-cooking oats can be prepared in the microwave in a matter of minutes. Oatmeal prepared from steel-cut oats requires a longer cooking time, but many people prefer their creamy consistency and richer grain flavor. Adding fruit to any serving of oatmeal can greatly increase the amount of cholesterol-lowering soluble fiber.