Will Oatmeal Lower Cholesterol

Have you ever read the box of Quaker oats that oatmeal is like little sponges that soak up extra cholesterol" and that a person can bring his/her cholesterol down to normal or below normal by eating a daily bowl of oatmeal (without milk or butter) and cutting back on high cholesterol foods.  Will oatmeal lower cholesterol - Is this true?  It sure is. 

In accordance with the 1990 Nutrition Labeling and Education Act, the U.S. Food and Drug Administration (FDA) may authorize a health claim only if there is significant scientific agreement that it is true — meaning accurate and not misleading to consumers.

In 1997, the FDA allowed whole oat food manufacturers to make the health claim that their products reduce the risk of heart disease, as long as it met their criteria. Scientifically, the basis for this assertion is that the dietary fiber found in oats has been shown to help lower cholesterol, one of the risk factors for cardiovascular disease.

Beta-Glucan, the water-soluble fiber prevalent in oats appears to be the active ingredient that decreases LDL [low density lipoprotein] the harmful cholesterol and total cholesterol. Since soluble fiber has a high water-holding capacity it becomes gooey and sticky when dissolved in water.

This is what lets the soluble fiber travel slowly through the digestive tract attaching itself to bile acids in the intestine, then carrying them out of the body as waste. Since bile acids are made from cholesterol, soluble fiber helps with the absorption of less dietary cholesterol.

In order to qualify for the health claim, the food item must be whole oat and provide at least 0.75 grams of soluble fiber per serving. The assertion must also include the words, "Diets low in saturated fat and cholesterol;" otherwise, consumers might think that eating oats is all they need to do to lower their risk of heart disease which is certainly not true.

So, how much oat is really needed ? An analysis of thirteen studies done by Rispin, where published back in 1992 in the Journal of the American Medical Association.  It showed that 2 servings of oats daily reduced cholesterol 2% to 3% beyond what was achieved with a low-fat diet alone. About 3 grams of soluble fiber per day is what you need to see a cholesterol lowering effect from adding it to one's eating plan 20 to 35 grams of total fiber either soluble or insoluble, is what is needed per day.

To further reduce the risk for heart disease you need to keep your weight down, keep your cholesterol under control, and watch your blood pressure to ensure it stays at healthy levels; don't smoke; and make sure you exercise for 30 minutes a day.  Just a walk is great exercise.

Make sure you also munch on plenty of fruit and veggies throughout the day, and regularly eat whole grains. Oatmeal cereals can be a part of that healthy eating plan. So will oatmeal lower cholesterol – I think you know the answer now.  Absolutely yes!