From the Guidelines
Yes, oatmeal can lower cholesterol. The evidence suggests that oatmeal, specifically the soluble fiber it contains, can help reduce blood cholesterol levels.
Key Points
- Oat β-glucan: Oatmeal contains a type of soluble fiber called β-glucan, which has been shown to lower blood cholesterol levels 1.
- Daily intake: A daily intake of 3g of oat β-glucan is recommended to achieve the beneficial effect of lowering blood cholesterol levels 1.
- Mechanism of action: The soluble fiber in oatmeal traps cholesterol and bile acids in the small intestine, resulting in decreased absorption/reabsorption, which can help lower blood cholesterol levels 1.
- FDA-approved claim: The FDA has approved a claim that soluble fiber, including that found in oatmeal, can help reduce the risk of heart disease when consumed as part of a diet low in saturated fat and cholesterol 1.
From the Research
Oatmeal and Cholesterol Reduction
- Oatmeal has been shown to lower serum total cholesterol (TC) and low-density lipoprotein cholesterol (LDL-C) levels 2, 3, 4, 5
- The soluble fiber in oatmeal, beta-glucan, is thought to be the major hypocholesterolaemic agent responsible for this effect 3, 6, 4, 5
- Studies have found that consuming oatmeal can reduce TC and LDL-C levels by 9% relative to initial values 5
- Oatmeal has also been found to lower non-HDL-cholesterol and apoB, which are risk factors for cardiovascular disease (CVD) 4
Factors Influencing Cholesterol Reduction
- The dose and duration of oatmeal consumption can impact its cholesterol-lowering effect, with higher doses and longer durations leading to greater reductions in TC and LDL-C 2, 6
- The processing of oatmeal can also affect its cholesterol-lowering potential, with less processed oatmeal being more effective 6
- Combining oatmeal with other dietary changes, such as a calorie-reducing diet, may enhance its cholesterol-lowering effect 2
Specific Studies
- A systematic review of 17 studies found that oatmeal reduced TC, VLDL, and LDL-C more significantly than triglycerides (TG) 2
- A meta-analysis of 58 trials found that oat beta-glucan significantly lowered LDL-cholesterol, non-HDL-cholesterol, and apoB compared to control interventions 4
- A study of hypercholesterolemic subjects found that consuming oat gum (2.9 g beta-glucan) twice daily for 4 weeks reduced total cholesterol and LDL cholesterol by 9% relative to initial values 5