How to Lower Cholesterol with Oatmeal

The whole grain oatmeal is linked to lower cholesterol, lower blood pressure, blood sugar stabilization, intestinal health and satiety.

Beta-Glucans to Lower LDL Cholesterol

1. Sponge.

Oats contain beta-blucan. Beta-glucan is a type of soluble fiber. Beta-glucan acts as a ‘sponge’, soaking up excess LDL cholesterol and removing it from the body. This is just one way beta-glucan works to reduce cholesterol absorption.

2. Decreases intestinal absorption of cholesterol.

Foods that contain beta-glucan tend to be bulky and cause the intestinal water layer to thicken and be more difficult for cholesterol molecules to penetrate and reach the intestinal cell layer for absorption into chylomicrons. Chylomicrons package cholesterol and carry it back to the liver where it is re-packaged and secreted as VLDL cholesterol. By reducing the amount of cholesterol that reaches the chylomicrons for absorption, beta glucan reducing circulating cholesterol levels.

3. High antioxidant content.

Antioxidants combat free radicals that lead to the oxidation of LDL cholesterol. Antioxidants reduce oxidative stress and inflammation, both of which lead to atherosclerosis. Oats contain the antioxidant avenanthramides. These avenanthramides reduce the breakdown of LDL cholesterol decreasing oxidation rates and also decrease the adhesion of molecules to the inner arterial wall. The antioxidants found in oats fights LDL oxidation and interferes with plaque formation.

4. Reduces insulin secretion.

Also, beta-glucan reduces the rate glucose is absorbed. A decrease in glucose in the blood equals reduced insulin secretion. Insulin stimulates the production of cholesterol by the liver, so a decrease in insulin secretion equals a decrease in cholesterol production.

How Much Oatmeal to Lower Cholesterol

Current guidelines of the National Cholesterol Education Program recommend soluble fiber (including beta-glucan) to be between 10-25 grams per day to lower cholesterol. The FDA recommends consuming 3 grams of beta-glucan daily to lower LDL cholesterol.

A ½ cup serving of Old Fashioned Quaker Oats contains 2 grams of soluble fiber.

Which Type of Oats

You can purchase many different oat varieties, such as instant, old-fashioned, and quick-cooking. The health benefit of these products doesn’t differ, what’s different is how the oat is cut or ground that influences how quickly it cooks.

You may sign up for the free e-course How to Lower Cholesterol in 8 Simple Steps at http://lowercholesterolwithlisa.com.

All the best,
Lisa Nelson RD
https://lisanelsonrd.com

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