Does Eating Rolled Oats Lower Cholesterol Levels?

In a world with increasing heart disease and obesity, lowering cholesterol levels is a common health goal. While there are many ways to help bring cholesterol levels down, including exercise and a healthful diet, certain foods, such as rolled oats and oat fiber products, can have an extra-positive impact.

Soluble Fiber

• Doctors and researchers agree that soluble fiber helps reduce LDL--aka "bad"--cholesterol. According to The Mayo Clinic, consuming 10 grams or more of soluble fiber per day decreases total cholesterol and LDL cholesterol. Basically, the soluble fiber blocks the intestines from absorbing the cholesterol consumed in food.

What To Eat

• The Mayo Clinic reports that besides rolled oats and oat products, kidney beans, apples, pears, psyllium, barley and prunes all have significant amounts of soluble fiber. As for oats, an excellent source of soluble fiber, oatmeal is good but oat bran is even better. The higher the level of fiber, the better the results.

  The Mayo Clinic suggests that the requisite fiber can be consumed at breakfast with 1.5 cups of oatmeal, which yields 6 grams of soluble fiber, and fruit such as bananas, which can add another 4 grams of soluble fiber. And there you have your 10 grams.

  Oat bran, steel cut oats and cold cereals featuring significant amounts of oat bran may be good substitutes if you're looking for variety.

Benefits and Limitations

• Rolled oats not only helps cholesterol but also is considered low on the glycemic index, which is helpful for people using glycemic index diets or trying to control their diabetes.

  However, while rolled oats and derivative products can be helpful for lowering cholesterol, they have limitations. They do more good for someone who is maintaining a healthful, low-cholesterol diet and who is exercising. Rolled oats cannot necessarily overcome high fat intakes. Rolled oats are a tool in an overall plan to reduce cholesterol and improve health.