Oats are very important for heart health — and not just because they taste great and fill and warm you up in winter. Eating oats as part of a healthy diet low in saturated fat can lower your cholesterol, one of the risk factors in heart disease. Oats are also a rich source of soluble and insoluble fibre and it’s the soluble fibre in oats, called beta glucan, that is responsible for the cholesterol-lowering properties of this miracle grain.
How oats help lower cholesterol
The beta glucan soluble fibre that is present naturally in oats binds with the end products of cholesterol metabolism and stops the cholesterol from being absorbed. This in turn results in lower cholesterol levels, particularly the LDL cholesterol levels which clog our arteries.
How much beta glucan do we need?
Australia does not have a recommended intake for beta glucan. In the United States, the Food and Drug Administration (1997) specifies that at least 3.0g of beta glucan needs to be consumed daily as part of a diet low in saturated fat and cholesterol to make a significant impact on cholesterol metabolism and re-absorption.
A cup of oats, either as a bowl of steaming porridge drizzled with a swirl of honey and low fat milk, or your favourite bircher muesli topped with slivered almonds, chopped banana and a dollop of low fat yogurt will give you 3.6g beta glucan — well in excess of your daily beta glucan needs.
Other benefits of oats
Oats are also good for people who have diabetes as the soluble fibre helps to maintain blood sugar levels. The insoluble fibre in oats can also have laxation benefits and all high fibre foods are more filling which is always helpful in preventing the unwanted winter kilos.
So don’t forget to eat oats to your heart’s content.
