Reducing Cholesterol With Oats

Cholesterol is important to our body but it should be at normal levels. If the level is too high, it becomes danger that puts us at very high risk of heart attack. The main functions of cholesterol are as part of making cell walls, producing vitamin D and making certain hormones.

Low density lipoprotein (LDL) is known as bad cholesterol while high density lipoprotein (HDL) is known as good cholesterol. The cholesterols are carried by these two types of lipoprotein. The high level of LDL can cause damaging to blood vessels because of its tendency to infiltrate and accumulate within arterial walls. The elevated LDL also can cause structural modification including oxidation and glycosylation. This can lead to the development of atherosclerosis. The HDL can give benefits to human hearts. It protects against coronary heart disease (CHD). It removes excess cholesterol in the arterial wall and protects LDL against oxidation. 

In 1963, it was the first reported of oats with its properties of hypocholesterolemic or lowering the cholesterol level. In one study, oats have shown its ability to lowering total cholesterol and LDL by 2 to 23% after ingesting 35-120g of oats per day. The oats include oat bran, oatmeal and oat gum. Oats do not reduce cholesterol by displacing fat and cholesterol intake and it was shown to reduce cholesterol levels when low fat diet is consumed. In several studies, oats improves lipid profile by decreasing LDL, increasing HDL as well as apolipoprotein. 

The recommended intake of beta-glucan oats is 3g per day for its effectiveness of cholesterol lowering effect. In one meta-analysis, 3 servings of 28g of oatmeal per day which provide 3g of beta-glucan daily, and the result showed reduction of total cholesterol by an average 6mg/dL. 1% reduction of cholesterol in blood reduces 2-4% risk of CHD. Thus, beta-glucan is a major component of oats for cholesterol lowering effect.

In other cholesterol lowering mechanism, oats will form to viscous gel by oat soluble fiber. Then, the formation will bind to bile acids and increases their excretion within feces. More bile acids production can reduce more blood cholesterol. In other mechanism, bacterial fermentation of beta-glucan increases the release of short chain fatty acids which may inhibit cholesterol biosynthesis. Soluble fiber also delay gastric emptying and reduce postprandial insulin concentration which also inhibits cholesterol biosynthesis. Oat soluble fiber also may reduce the intestinal absorption of cholesterol. 

Reference:  

Katz, D. (2001). A scientific review of the health benefits of oats. The Quaker Oats Com, 1–11. Retrieved from http://roscomoss.com/pdf/HealthBenefitsofOats.pdf