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Dr. James W. Anderson, professor of medicine and clinical nutrition at the University of Kentucky College of Medicine, co-authors "The Oatmeal-Cholesterol Connection: 10 Years Later" in the January/February 2008 issue of the American Journal of Lifestyle Medicine.
Anderson presents a contemporary analysis to determine if newer studies are consistent with the original conclusion reached by the FDA. His report says studies conducted during the past 15 years have, without exception, shown:
-- total cholesterol levels are lowered through oat consumption;
-- low-density lipoprotein (LDL, the "bad" cholesterol) is reduced without adverse effects on high-density lipoprotein cholesterol (HDL, the "good" cholesterol), or triglyceride concentrations.
"Whole-grain products like oatmeal are among some of the best foods one can eat to improve cholesterol levels, in addition to other lifestyle choices," Anderson said. "Lifestyle choices, such as diet, should be the first line of therapy for most patients with moderate cholesterol risk given the expense, safety concerns, and intolerance related to cholesterol lowering drugs.”
More recent data indicate that whole-grain oats, as part of a lifestyle management program, may confer health benefits that extend beyond total cholesterol and LDL cholesterol reduction, Anderson said. Recent studies suggest eating oatmeal may:
-- Reduce the risk for elevated blood pressure, Type 2 diabetes, and weight gain
-- Reduce LDL cholesterol during weight-loss
-- Provide favorable changes in the physical characteristics of LDL cholesterol particles, making them less susceptible to oxidation (oxidation is thought to lead to hardening of the arteries.)
-- Supply unique compounds that may lead to reducing early hardening of the arteries
“Since the 80’s, oatmeal has been scientifically recognized for its heart health benefits, and the latest research shows this evidence endures the test of time and should be embraced as a lifestyle option for the millions of Americans at-risk for heart disease,” said Anderson.
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Friday, January 11, 2008
Oatmeal's health claims strongly reaffirmed, science shows
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Oats certainly have well documented science supporting its ability to lower cholesterol, but it is also important to recognize that the National Cholesterol Education Program of the NIH recommends 10-25 grams of viscous soluble fiber (the heart healthy type found in oats) each and every day. That equates to something like 5-12 servings of oatmeal each day (cooked that would equate to 2-5lbs of oatmeal).
Not many of us love oatmeal that much, so to maximize cholesterol lowering effects, incorporate other forms of soluble fiber into your diet--from barley, beans, fruit and vegetables. I also incorporate a few of teaspoons of psyllium seed husk each day--this is 60% viscous soluble fiber whereas oats are only 5%. The psyllium, coupled with multiple sources of soluble fiber, allow me to hit the NCEP high target each day.
And if you are serious about lowering your cholesterol and immproving your blood lipid profile naturally, consider incorporating plant sterols, niacin from nicotinic acid and Omega-3s from fish sources.
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