Why is oats good for cholesterol

Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats. Instant quick oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy. Oats are commonly eaten for breakfast as oatmeal, which is made by boiling oats in water or milk. Oatmeal is often referred to as porridge. The nutrient composition of oats is well-balanced.

They are a good source of carbs and fiber , including the powerful fiber beta-glucan 1 , 2 , 3. They also contain more protein and fat than most grains 4.

Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Half a cup 78 grams of dry oats contains 5 :. This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only calories.

This means that oats are among the most nutrient-dense foods you can eat. Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals. Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats 6. Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide.

This gas molecule helps dilate blood vessels and leads to better blood flow 7 , 8 , 9. In addition, avenanthramides have anti-inflammatory and anti-itching effects 9. Ferulic acid is also found in large amounts in oats. This is another antioxidant Oats contain many powerful antioxidants, including avenanthramides.

These compounds may help reduce blood pressure and provide other benefits. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol. Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels 1 , Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood. It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.

One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Oatmeal contains soluble and insoluble fiber — two types that your body needs.

Insoluble fiber, which is also found in the skins of many fruits, helps keep us regular. Soluble fiber, which is also found in beans, oranges and pears, helps prevent disease and lowers cholesterol. Getting both types of fiber is a big win for your body. What is cholesterol? Other causes include: Being overweight Being physically inactive Having a family history of high cholesterol Foods that help you control your cholesterol You can reduce the amount of saturated fat you eat by switching from butter to margarine, choosing reduced-fat dairy products and trimming visible fat from meat.

These include: Oats — rich in beta-glucan, found in the outermost oat bran layer of the oat grain Barley and psyllium — both are natural sources of soluble fibres which can also help lower cholesterol reabsorption Plant sterols — found in special margarines, milks and yogurts which have been enriched with these natural plant ingredients. Consuming around 2g plant sterols a day, equivalent to spreading margarine on around 4 slices of bread, can help reduce cholesterol absorption in your intestines.

Your body produces cholesterol too Dietary cholesterol from foods only a small effect on your blood cholesterol, especially compared with the much greater increase caused by saturated fat. What's the recommended cholesterol range? Australian Oats Oats, a natural superfood. Australian Oats The benefits of a high-fibre diet.

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