A problem that many people have these days is high cholesterol. Especially LDL (Low-Density Lipoprotein), which is also known as 'bad cholesterol'. So, how great would it be if we could control this by taking medication and eating food? So, today we are talking about a very simple and healthy food that has been used since the time of our grandparents. That is oats. Oats are not just a breakfast food, they can reduce your bad cholesterol levels, without affecting your good cholesterol levels.
How do oats lower cholesterol?
The science behind this is pretty simple. Simply put, oats are high in a type of 'soluble fiber' called soluble fiber . While experts have different opinions on how this works, the main idea is this.
Imagine, when you eat oats, this type of fiber combines with water in your intestines and turns into a thick, jelly-like substance. Like a sponge. This thick jelly 'sticks' to the cholesterol and bile acids in your intestines. When it sticks in this way, the body stops absorbing that cholesterol. So, instead of collecting in your bloodstream, that cholesterol is excreted as waste. A very simple and very effective method, right?
Is there scientific evidence for this story?
Yes, absolutely. This is not just a rumor. Eating oats has been proven to lower cholesterol so much that in 1997, the US Food and Drug Administration (FDA) officially approved it as a 'health claim.' This means that oat products are legally allowed to advertise their heart-healthy properties.
What's more, some studies have shown that oats, when combined with other cholesterol-lowering foods, can have a significant impact on cholesterol levels. In one major study, adults with high cholesterol were given a cholesterol-lowering diet, such as oats, instead of cholesterol-lowering medications. The results were quite surprising. The diet lowered cholesterol levels just as well as cholesterol-lowering medications.
But this doesn't mean you should stop taking your cholesterol medication. Never stop taking it without your doctor's advice. This just goes to show how powerful a healthy diet can be.
Okay, so how do you add oats to your diet?
This is not as difficult as you might think. Oats are a very easy thing to add to our diet. You can try different ways.
| Method | A simple description |
|---|---|
| For breakfast | Make oatmeal porridge as usual and eat it. You can add something like a banana, some cashews, or pumpkin seeds to enhance the taste and nutrition. |
| As a cold cereal | If you don't like hot porridge, you can eat a cold cereal made from oat bran with milk. |
| Adding to other dishes | Grind (blend) oats well and store them. Add a tablespoon or two to your soups, lentil soups, and vegetable soups. You can also mix some oat powder into breadcrumbs when making things like cutlets and rolls. |
| For baked goods | If you're making cakes, muffins, or pancakes at home, replace one-third of the bread flour with oat flour. It will improve both the taste and the quality. |
A word of warning: not all 'oats' are good!
This is also something to keep in mind. Not all packets labeled 'oats' in the store are good. For example, some 'oat biscuits' or 'granola bars' contain very little oats. Instead, they are full of sugar and oil. So, when buying something, read the label carefully . Look at the amount of soluble fiber and how much sugar it contains. It is best to buy plain oats without any added sweeteners or sugar and make them at home.
How much oats should you eat per day?
On average, an adult should consume at least 25 grams of fiber per day. But many people consume as little as 15 grams. So we all need to be mindful of fiber-rich foods.
According to research, it takes about 3 grams of soluble fiber, found in 1.5 cups of cooked oats (about ¾ cup of dry oats), to have a significant cholesterol-lowering effect. If this seems like a lot for one serving, don't worry.
That means you don't have to eat oats only for breakfast. It's more practical to add a little bit of oats to other meals of the day.
If you have any concerns about your cholesterol levels or changing your diet, it's best to talk to your family doctor . He or she will be able to give you the advice that's best for you.
Take-Home Message
- Oats are a food rich in soluble fiber that helps lower your bad cholesterol (LDL) levels.
- This fiber prevents cholesterol from being absorbed into the body in the intestines and helps to excrete it as waste.
- Eating about 1.5 cups of cooked oats per day can achieve significant results.
- Oats can be easily incorporated into your diet by adding them to porridge, cereals, soups, and baked goods.
- Read the labels of store-bought 'oats' products carefully and avoid those high in sugar and oil.
- Always see your doctor to talk about your cholesterol levels or dietary changes.
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