Cholesterol, a waxy substance in the blood that plays a critical role in building cell membranes and hormones, is transported by lipoproteins. Among its types, ‘good’ HDL (high-density lipoprotein) cholesterol is beneficial as it transports excess cholesterol to the liver for disposal, unlike the ‘bad’ LDL (low-density lipoprotein) cholesterol that can accumulate in the artery walls of the heart, leading to health issues.
Often going unnoticed without symptoms, high cholesterol levels are typically revealed through a blood test—something the NHS suggests for those with high blood pressure, given the risk of blocked blood vessels, heart complications, or stroke related to elevated cholesterol.
Though many might consider a low-fat diet essential in mitigating cholesterol levels, the British Heart Foundation stresses the importance of incorporating the right kinds of fats while not eliminating certain food groups, like carbohydrates.
Oats, despite being rich in carbohydrates, have gained acclaim as a heart-friendly whole grain. Extensive studies have evidenced that their soluble fibre can lower harmful cholesterol.
One aspect the BHF highlights is that “oats and barley contain a type of soluble fibre called beta-glucans. This forms a gel in the gut, which helps to stop cholesterol from being absorbed into the body,” reports the Express.
(Image: (Image: Getty))
For context, a bowl of porridge made with 40g of oats will provide around 1.4g of beta-glucans. Therefore, the BHF recommends aiming for two to three servings of oat or barley foods daily.
A small 1963 study compared the effects of bread containing rolled oats with standard bread. It found that cholesterol levels decreased for participants who consumed the oat bread for three weeks.
However, cholesterol levels increased again once the participants ceased eating it.
Other studies have produced varied results. One study, which included 83 participants, discovered that consuming 3g of oat beta-glucan each day for eight weeks reduced LDL cholesterol levels by more than 15%.
(Image: FreshSplash via Getty Images)
However, a review of 58 studies concluded that an average daily dosage of 3.5 g lowered LDL cholesterol by an average of 4.2%.
It’s simple to include oats and barley in more than just your breakfast.
Consider having porridge or muesli made with oats for breakfast, then try substituting oatcakes instead of wheat-based crackers at lunch or as a snack.
The BHF also suggests using pearl barley instead of rice in soups and risotto.
For a nutritious dinner, swap out rice for steel-cut oats. Gradually add liquid to the oats over heat until just cooked.
Season with fresh herbs, sundried tomatoes, mushrooms, or a dash of Marmite to counteract oats’ natural sweetness.