From the Guidelines
Oat bran is the most effective type of bran for promoting cardiovascular health due to its high content of beta-glucan, a soluble fiber that helps lower LDL cholesterol levels. The benefits of oat bran for cardiovascular health are supported by studies such as 1, which highlights the importance of beta-glucan in reducing the risk of coronary heart disease. According to 1, consuming at least 3 grams of oat beta-glucan per day can help lower blood cholesterol levels, which is a major risk factor for heart disease.
Some key points to consider when incorporating oat bran into your diet for cardiovascular health benefits include:
- Consuming about 3 grams of beta-glucan daily, which is equivalent to approximately 1/3 to 1/2 cup of oat bran
- Adding oat bran to smoothies, yogurt, or using it as a partial flour substitute in baking recipes
- Maintaining a balanced diet that is low in saturated fat and cholesterol and rich in fruits, vegetables, and whole grains
- Being aware of the potential benefits of other types of fiber, such as pectins and resistant starch, in reducing postprandial glycaemic responses and maintaining normal blood cholesterol concentrations, as noted in 1
It's also important to note that while other types of bran, such as wheat bran and rice bran, offer health benefits, oat bran is specifically recognized for its cholesterol-reducing properties due to its unique fiber composition, as discussed in 1 and 1. Overall, incorporating oat bran into your diet can be a simple and effective way to support cardiovascular health, and its benefits are supported by a significant body of evidence, including studies such as 1 and 1.
From the Research
Types of Bran for Cardiovascular Health
The type of bran that is best for cardiovascular health can be determined by examining the effects of different types of bran on cardiovascular risk markers.
- Oat bran has been shown to have a positive effect on cardiovascular health, with studies indicating that it can lower total and non-HDL cholesterol levels, as well as improve hemostatic factors 2, 3, 4, 5.
- Rice bran has also been found to have a similar effect to oat bran in reducing hypercholesterolemia in humans 3.
- Wheat bran, on the other hand, has been shown to have a lesser effect on plasma lipid concentrations compared to oat bran 4.
Comparison of Bran Types
A comparison of the effects of oat bran, rice bran, and wheat bran on serum lipoprotein levels and blood pressure has been conducted in several studies.
- One study found that oat bran and rice bran similarly reduced hypercholesterolemia in humans, with both types of bran decreasing serum cholesterol levels by 8-13% 3.
- Another study found that oat bran lowered plasma cholesterol levels in mildly hypercholesterolemic men, with a significant reduction in total and LDL cholesterol levels 4.
- A study comparing oat bran and low-fiber wheat found that both types of supplements lowered mean baseline serum cholesterol levels by 7-8%, although the reduction was not attributed to the fiber content of the oat bran 6.
Effects on Cardiovascular Risk Markers
The effects of bran on cardiovascular risk markers, such as total cholesterol, LDL cholesterol, and hemostatic factors, have been investigated in several studies.
- Oat bran has been shown to decrease total cholesterol by 14% and non-HDL cholesterol by 16% 2.
- Rice bran has been found to decrease serum cholesterol by 8.3% and LDL cholesterol by 13.7% 3.
- Oat bran has also been shown to improve hemostatic factors, such as plasminogen activator inhibitor-1 and factor VII, which are associated with cardiovascular risk 2.