Lower Your Cholesterol with Oatmeal

Did you know that eating oatmeal can lower your cholesterol? It’s always nice when you can get benefit from eating more of something instead of having to give something up.

oatmealOatmeal is like a miracle drug. One and a half cups of oatmeal gives you about 6 grams of soluble fiber. Just add some fruit like a banana and you’ll be consuming about 10 grams.

Increasing the amount of soluble fiber by 5 to 10 grams per day should help you lower your cholesterol. No matter how much you currently consume. It is recommended that you get 25 to 50 grams of dietary fiber per day. 5 to 10 grams should be soluble fiber. Most people consume much less than 5 to 10 grams of soluble fiber per day.

The increase of about 10 grams of soluble fiber per day is what you’re shooting for.

If you don’t want to eat a bowl of oatmeal every day or if you simply don’t like it, there are many things you can add oatmeal to so that you can still benefit from it. You can use oatmeal in cookies, deserts, and many other things. Here’s a link to some great healthy desert oatmeal recipes. Here’s one more.

Why Oatmeal Lowers Cholesterol
Oatmeal contains a relatively high amount of beta-glucan, a soluble form of fiber. Soluble fiber helps lower the bad kind of cholesterol (LDL cholesterol) by interfering with the absorption of dietary cholesterol. You need to eat 5 to 10 grams of soluble fiber per day to have an effect on cholesterol. It has been reported that an increase of this amount can lower LDL cholesterol by about 5 percent. To lower cholesterol even more you can try adding 10 to 25 grams of soluble fiber per day.

Oatmeal Alternatives
If you just can’t get yourself to consume oatmeal in one form or another, here’s a few other foods that are rich in soluble fiber.
– Lentils
– Apples
– Oranges
– Pears
– Strawberries
– Nuts
– Flaxseed
– Beans
– Blueberries
– Cucumbers
– Carrots

Types of Oatmeal
Yes there are different types of oatmeal. All of them have the same original material which is oats of course. It’s the way that they are processed and prepared that varies.

The healthiest is Steel Cut Oats. These are more expensive and harder to find. They are oats that are chopped into small pieces. They are chewier, which some people prefer. And they have the lowest glycemic index of all the types.

Old fashioned oats are probably the most common. They are oats that are rolled into flattened pieces. They are a little quicker to cook than Steel Cut oats.

Quick cooking oats are almost the same as old fashioned oats but they are pressed into thinner pieces to make cooking faster.

Instant oatmeal is not as healthy as the other types. In fact, some instant oatmeal contains added sugars and salt which can make them unhealthy. They’re convenient but simply not as good for you as the other types.

If you’re serious about lowering your cholesterol, try adding steel cut or old fashioned oats to your daily diet. It’s one great tasting idea that can make a difference!

For more ideas on foods that lower your cholesterol read this article about the best and worst foods for heart health.

1 Comment

  1. Stacey on June 4, 2013 at 2:43 pm

    Great post! I bookmarked your site so I can look around when I have more time. I’m looking forward to it 🙂

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