Oatmeal for the Heart

A recent review supports the U.S. Food and Drug Administration’s (FDA) conclusion that oatmeal has benefits for heart health.

Researchers from Quaker-Tropicana-Gatorade Research and Development Department in Barrington, Illinois, and the University of Kentucky, Lexington, asserted that consumption of whole-grain oats can effectively reduce levels of LDL ("bad') cholesterol during weight-loss.

High cholesterol, or hypercholesterolemia, is a condition in which there are unhealthy high levels of cholesterol in the blood. Too much cholesterol in the blood is a major risk for heart disease, which may lead to a heart attack, heart failure (cannot pump enough blood to the body) and death. High cholesterol levels are also a risk factor for stroke (lack of blood and oxygen to the brain), causing nerve damage.

According to current estimates, 71.3 million people in America have one or more forms of heart disease. High cholesterol affects about 20 percent of adults older than the age of 20 in the United States. The highest prevalence occurs in women between the ages of 65 and 74. The World Health Organization (WHO) reports that high cholesterol contributes to 56 percent of cases of coronary heart disease worldwide and causes about 4.4 million deaths each year.

The review reported that 10 years have passed since the FDA completed their review of the literature pertaining to the consumption of whole-oat sources of soluble fiber and a reduction in blood cholesterol concentrations. The review ascertained that since that time, data have continued to accumulate regarding oat-soluble fiber consumption, cholesterol and other physiologic vectors related to cardiovascular health.

The review compared the findings of more contemporary analyses of the oat and cholesterol-reduction literature to determine if newer information is consistent with the original conclusion reached by the FDA.

The review authors concluded that a number of formal assessments have been conducted subsequent to the FDA review, and virtually all have reached the same conclusion, namely, consumption of oats and oat-based products significantly reduces total cholesterol and low-density lipoprotein cholesterol concentrations without adverse effects on high-density lipoprotein cholesterol or triglyceride concentrations.

Additionally, the authors noted that a number of new insights about the potential benefits of oats have emerged over the past 10 years. These more recent data indicate that including oats and oat-based products as part of a lifestyle management program may confer health benefits that extend beyond total cholesterol and LDL cholesterol reduction.

For more information about high cholesterol, please visit Natural Standard’s Medical Conditions database. 

Comments

[Stella]

I have no trouble believing this because I have heard numerous success stories. But does anyone know if it matters which types of oatmeal because there are a few types that say for a "healthy heart"? Also, when it says no adverse effects on triglycerides, does that mean it has no effect on them? Good to know if you have more of a high triglyceride problem.

[KU]

Prevention:

Dietary modification: Minimize cholesterol and fat intake, especially saturated fat, which raises cholesterol levels more than any other substance. Cholesterol and saturated fats are found primarily in foods derived from animals, such as meats and dairy products. Dietary guidelines for reducing cholesterol and fat consumption include eating lean fish, poultry and meat (remove the skin from chicken and trim the fat from beef before cooking); avoiding commercially prepared and processed food (cakes, cookies, doughnuts) and breaded fried foods; increasing the intake of fruits, vegetables, breads, cereals, rice, legumes (beans, peas); using skim or 1% milk and using cooking oils that are high in unsaturated fat (corn, olive, canola, safflower oils). Healthcare professionals recommend eating fish, including salmon, tuna and herring, which are high in omega-3 fatty acids, and therefore, proposed to have a heart-protective action. Eggs do contain cholesterol, but may be eaten without negative effects on cholesterol levels.

Weight loss: Excess weight contributes to high cholesterol. Losing 5% of the total body weight can have a significant impact on lowering total cholesterol levels. Fad diets, such as the Atkin's diet, may not give a person the balance of nutrients needed for a healthy heart and body. Exercising and eating the right foods in moderation help to increase weight loss.

Smoking cessation: Quitting smoking can improve HDL cholesterol levels, decrease blood pressure, and reduce the risk of a heart attack. Within one year after stopping, the risk of heart disease is half that of a smoker. Within 15 years of stopping, the risk of heart disease is similar to that of someone who has never smoked.

Alcohol consumption: In some studies, moderate use of alcohol (particularly red wine) has been linked to increasing levels of HDL cholesterol. No more than two glasses of red wine (four ounces each) should be consumed daily for heart protection. Excessive drinking can have a negative impact on cholesterol levels, actually raising triglyceride levels and increasing blood pressure.

Cholesterol screenings: Everyone age 20 and older should have their cholesterol measured at least once every five years.

[Tori]

According to the Quaker Oatlmeal Web site, oats contain soluble fiber that helps the body get rid of cholesterol by binding to it. Eating three grams of soluble fiber daily may help reduce the risk of cholesterol if it is combined with diet low in saturated fat and cholesterol.

I eat oatmeal almost every morning because I have a family history of heart disease...plus, I really love the taste of oatmeal. Lately, I've been adding flaxseed to it because I've heard that, like oatmeal, it helps reduce the risk of heart disease. Does anyone know if there is research supporting flaxseed for this indication?

[JD]

Currently, it's unclear if flaxseed can help reduce cholesterol levels, lower blood pressure or decrease the risk of heart disease.

However, there is strong evidence that soy can help lower cholesterol. Because I'm lactose intolerance, I add soy milk instead of regular milk to my oatmeal. That way, I'm getting the benefits of both the oats AND the soy.

[Lexi]

To add to Tori's comment, the soluble fiber in oat bran supposedly binds to bile acids in the intestines and carries them out of the body. This helps lower cholesterol because the liver uses bile acids to form cholesterol. It's important to note that oat bran lowers cholesterol significantly only when you reduce your fat intake.

[skinny]

Does it also help you lose weight too like the Kellog's ads - eat cereal every day and lose weight? What about the dry oatmeal cereals that you poor milk on. Do these do the same thing? Obviously, use skim milk and don't add butter to your hot oatmeal, but raisins make it taste good. Maybe they'll come up with an oatmeal pill so people can save money on prescriptions for high cholesterol. I might buy it.

[fanatic]

I'm loving this oatmeal hype! I eat oatmeal (Quaker, in fact!) literally, every day. Usually not as breakfast, but it makes a really great snack in the mid-afternoon when you feel like your energy level is dropping. I always eat Quaker Weight Control Instant Oatmeal, they have some really great flavors (my favorite: Banana Bread flavor, and I add a sliced banana!) AND they're only 160 calories a package, they travel really well and have a lot of fiber, protein and really low sugar. So you get a lot of energy for an optimal nutritional value. If you eat oatmeal at home and have more time, some people have suggested that cooked rolled oats (not the instant kind) might actually have more heart-healthy benefits. I'm not sure why exactly, but it is a part of the South Beach Diet, which was originally made to improve cardiovascular health and lower cholesterol. Either way, yay oatmeal! : )

[Aeon]

Soluble fiber is good for you, but the problem is that many people get a little scared when they hear fiber. Some people say, “fiber makes me too regular and I have to go all of the time.” Oatmeal is an easy way to get soluble fiber, but what about when you add three to four teaspoons of sugar and some soy milk, is it still worth it? Other foods that also have soluble fiber are apples, bananas, beans, basically anything that gets soft and mushy on the inside when you boil or bake it.

[Lara]

Skinny, be careful with those dry oatmeal cereals...they can actually be very high in calories and refined sugars. Pay close attention to the serving size indicated. At first glance, the nutrition facts of the cereal can appear to be fairly healthy in comparison to others, but they usually have a very small serving size to accomplish this. If you're trying to lose weight, cereal can help, but you have to get the right one. Kellogg’s advertises that replacing two meals with their cereal products will cause you to lose weight because a serving size of Special K is only about 110 calories, but you won’t be full for too long on that because there isn’t much nutritionally in it. Honestly, I think you get more out of a packet of oatmeal with high fiber content or an egg-white/egg substitute omelet with veggies in it to fill you up longer if you’re looking for a breakfast option to help with weight loss.

[OatGirl]

For anyone who misses out on the healthy benefits of eating oatmeal because of the taste..I’m always looking for interesting ways to pump up the flavor of my oatmeal and here’s some ideas I’ve tried out: sliced fresh fruit mixed and then cooked into your oatmeal is awesome, and you can try different fruits to compliment different flavors of oatmeal (I’ve tried banana in Banana Bread oatmeal too, GREAT idea), you can also use frozen berries since they have a little bit more juice in them to mix in, or you can mix in PB and J (I like chocolate flavored peanut butter)! You can also try just a little bit of cocoa powder and cinnamon, or do a pumpkin-spice mixture (nutmeg, cinnamon, cumin). OR if you aren’t really a breakfast food person, check out Quaker’s recipe site, they have some very interesting recipes for main course foods you can make using oatmeal…

http://www.quakeroatmeal.com/qo_quakerKitchen/recipes/index.cfm

[alf]

Oatmeal is also one of the most satisfying breakfast foods. A 2002 study conducted at the U.S. Army Natick Soldier Systems Center (Natick, MA) compared four different breakfast foods and ranked them based on their ability to satisfy an appetite. The researchers found that Quaker Instant Maple & Brown Sugar oatmeal was most satisfying, followed by multigrain bread, croissants and strawberry yogurt (in that order).

[Tim]

I've also read that a low-cholesterol diet in which 20 percent of the calories comes from walnuts may reduce bad cholesterol by as much as 12 percent. So, if you eat a 1,200-calorie diet, you would only need to eat 1/3 of a cup of walnuts per day. I try to eat walnuts as a replacement for some less healthy options. For instance, walnuts on salad is just as satisfying as cheese.

[Cecilia]

The FDA acknowledged that whole oats, oat bran and oat flour can help reduce cholesterol. So, I don't think it really matters what kind of oatmeal you eat. It sounds like all of them will provide some heart benefits.

[Lacy]

Has anyone ever made savory oatmeal? I was just reading a recipe blog and people were sharing oatmeal recipes that involved all kinds of ingredients, such as eggs, soy sauce, onions and white pepper. One person made his oatmeal with chicken broth, so it's like a chicken soup with oats instead of noodles. I sounds weird, but I might try it out. Savory oatmeal might be a good alternative for someone who is on a low-sugar diet.

[Cassie]

It's good to know that there are effective ways to reduce cholesterol levels. High cholesterol can cause some serious complications, including atherosclerosis (hardening of the arteries), coronary artery disease (CAD), stroke heart attack and death.

Exercise is just as important as food intake. Exercising regularly can help lower bad cholesterol and raise good cholesterol levels. Being physically active for at least 30 minutes on most, if not all, days is generally recommended.

[Lydia]

Sometimes I add trail mix to my oatmeal. It adds wonderful texture and a nice contrast between sweet and salty. Yum.

[Maypo-lover]

Does anyone remember having Maypo ("Marky Maypo") for breakfast? I remember my Mom making a big pot of it on snow days/delays. It must have been a refined version of oatmeal. I remember I liked it because regular oatmeal is so chunky, but this was really smooth. They still make it, but I haven't seen it in grocery stores in a while. Here is a link to the manufacturer's website: http://www.vermontcountrystore.com/shopping/product/detailmain.jsp?itemID=5632&itemType=PRODUCT&iMainCat=39&iSubCat=174&iProductID=5632&searchid=inceptor

The Vermont Country Store website reads, "The original maple flavored hot cereal is available again. Maypo, the slow-cooking hot cereal, is lower in sodium and fat than instants, is cholesterol-free, and is rich in fiber. Everyone who remembers children's TV in the 1950s remembers the line, "I want my Maypo!" and if you can't recall how good it is, here's your chance to refresh your memory."

Check it out!

[Deb]

Although eating oatmeal every day is good for your heart health, it’s good to remember that it's not all you have to do. Exercising and a low-fat diet are also important to keeping a healthy heart. Regular exercise, at least three times a week, is extremely important to keep you heart strong and help you lose weight, both of which help you decrease your risk for cardiovascular disease. Death from cardiovascular disease has decreased, according to the Centers for Disease Control, so let’s all keep that number decreasing!

[Fred]

Although it is good to eat foods that are known to lower cholesterol, it is also important to limit foods that contain a lot of cholesterol. Beef (especially the liver and kidneys), butter, and eggs (the yolk) contain a lot of cholesterol per serving. This doesn’t mean that you should never eat an egg - the yolk also contains a lot of vitamins and amino acids essential for your diet - but you should limit your intake. Avoiding foods high in saturated and trans fat (trans fat is the worst for you!) can also help to maintain a healthy heart.

[ramya]

I am eating Quaker Instant Oats for my diet (of course with watery milk). Can anyone suggest me which oats are good for weight loss?