Health & Beauty
What food should you eat daily to lower cholesterol?
Including a serving of cooked oats in your daily diet can significantly reduce your “bad” (LDL) cholesterol levels. The reason? A type of soluble fiber in oats, called beta-glucan, acts as a natural “sweeper” of cholesterol in the body.
When you eat oats, you provide your body with a significant amount of soluble fiber. Beta-glucan, in particular, creates a viscous gel in your digestive tract. This gel slows down digestion and prevents the reabsorption of bile acids – substances produced from cholesterol by the liver to digest fats.
Oatmeal is versatile and easy to integrate into your diet. Photo: Shutterstock.
Here’s what happens, step by step:
When you eat, your liver releases bile acids into your small intestine to break down fats.
Beta-glucan binds to these acids and eliminates them in the stool, preventing them from returning to the liver.
The liver is thus “forced” to use the cholesterol in the blood to produce new bile acids.
The result? The level of LDL cholesterol in your blood decreases.
This mechanism can reduce LDL cholesterol, the cholesterol responsible for the formation of atherosclerotic plaques in the arteries and the development of cardiovascular diseases such as atherosclerosis or coronary heart disease, by up to 10%.
How much should you eat?
To achieve this beneficial effect, it is enough to consume about 1 cup (70 g) of cooked oats per day, which is equivalent to 3 g of beta-glucan.
Studies show clear results:
A study from Thailand showed that a daily portion of 70 g of cooked oats for 4 weeks reduced total cholesterol by 5% and LDL by 9%.
Another study from China confirmed an 8.4% decrease in LDL in those who ate 100 g of cooked oats daily, compared to only 3.5% in those who consumed wheat.
More oats does not necessarily mean more benefits – the effective dose remains 3 g of beta-glucan per day.
Important: oats do not have a significant impact on HDL (“good”) cholesterol or triglycerides, but they contribute decisively to lowering LDL.
Which is the best?
You don’t need to look for a specific type of oats, all contain beta-glucan. However, the method of preparation matters:
Cooked oats: Extracts the highest amount of beta-glucan, due to the cooking process that increases the viscosity of the fibers.
Raw oats (muesli, granola): Has the same fibers, but is less effective in lowering cholesterol due to the reduced viscosity.
Baked goods (cookies, cereals): High temperatures reduce the viscosity of beta-glucan, reducing its effectiveness.
Fermented oat bread: Fermentation can enhance its benefits by producing short-chain fatty acids that help lower cholesterol.
Oat bran: A good alternative, although you have to eat more than cooked oats to get the same amount of beta-glucan.
You can also take beta-glucan supplements, which have been shown to be effective at doses of 2.9 g/day, reducing LDL by up to 9%.
Other health benefits
In addition to controlling cholesterol, oats have multiple benefits:
High blood pressure: Oats contain GABA, a compound that slows heart rate and reduces blood pressure.
Type 2 diabetes: Slows down glucose absorption, helping to control blood sugar.
Obesity: Thanks to its slow digestion and prolonged feeling of satiety, it helps you eat less and control your body weight.
If you want to take care of your heart, a cup of cooked oats a day can be a reliable ally. Include it in your daily routine, along with a balanced diet full of vegetables, fruits, lean proteins and healthy fats.
Oats do not replace medical treatments, but they can successfully complement them in the fight against cholesterol and cardiovascular disease.
Source: Very Well
