Oats contain soluble fiber called beta-glucans that help reduce LDL cholesterol, the 'bad cholesterol', in the blood, thus contributing to maintaining a healthy cholesterol level.
Oats are naturally rich in soluble fibers, particularly beta-glucans, which are particularly effective at absorbing cholesterol and capturing it directly in the digestive system, thus limiting its passage into the bloodstream. They also contain little saturated fat and a good amount of unsaturated fats, often referred to as "good fats" for their protective role on the heart. A nice bonus: oats also provide interesting antioxidants, such as avenanthramides, which help reduce inflammation and protect the arteries. Finally, they also have a balanced content of proteins and minerals (magnesium, potassium) that contribute to a good cardiovascular profile overall.
Beta-glucans are soluble fibers found naturally in oats. Their strength? When they pass through our digestive system, these fibers absorb water and create a kind of viscous gel. This fibrous gel has the remarkable ability to capture some of the cholesterol contained in bile and food, which then exits the body instead of being absorbed into the blood. As a result, the liver draws on LDL cholesterol (the bad cholesterol that circulates in our blood) to produce more bile, which mechanically lowers blood LDL levels. Studies show that regularly consuming these fibers can significantly reduce LDL cholesterol, with observable effects within a few weeks.
Eating oats regularly gently improves your overall lipid profile. Specifically, it slightly boosts the good cholesterol (HDL) while effectively reducing the bad (LDL). This means that not only do you limit the damage caused by excess LDL cholesterol, but you also enhance the protective role of HDL cholesterol, which naturally cleans your arteries. As a result, your risk of cardiovascular diseases gradually but surely decreases. Not bad for a simple bowl of porridge.
Eating about 60 grams (which is roughly one bowl) of oatmeal each day is usually enough to see a significant decrease in your LDL cholesterol levels. You don't need to eat tons to notice a difference; it's primarily the daily consistency that pays off. For an even better effect, try to combine this amount with a generally balanced diet and other fiber-rich foods. And if it feels like too much for your stomach, start slowly with smaller portions, then gradually increase to acclimate your body to the fiber. Simple and effective!
In addition to reducing LDL cholesterol, the soluble fibers found in oats also help stabilize blood sugar levels, making them a valuable ally for people with diabetes.
Regularly consuming oats for breakfast contributes to a lasting feeling of satiety, thereby aiding in weight control and limiting cravings for snacking between meals.
The beta-glucans in oats also promote gut health by stimulating the growth of beneficial good bacteria in your gut flora.
Oats contain antioxidant compounds called avenanthramides, which have anti-inflammatory and vasodilatory properties, thereby helping to reduce cardiovascular risks.
Sure! Here’s the translation: "Even though oats can significantly help control cholesterol levels, they should not be seen as an alternative to prescribed medical treatments for high or at-risk cases. It is necessary to consult your doctor before making any significant changes to your treatment."
Yes, combining oats with other beneficial foods, such as fiber-rich fruits, nuts, or omega-3-rich seeds (like flaxseeds or chia seeds), maximizes their benefits. A varied diet that is rich in dietary fiber thus enhances the overall positive effects on cholesterol.
To optimize the cholesterol-lowering benefits of oats, it is recommended to consume them in their whole form (such as flakes, bran, or oatmeal) and to avoid overly sweetened or processed products. A regular daily intake, incorporated into a balanced diet, is advised for optimal effectiveness.
The time required to observe significant effects may vary between individuals, but generally, a consistent consumption for at least 4 to 6 weeks is recommended before noticeable effects on LDL cholesterol levels and the overall lipid profile can be observed.
Overall, oats are very safe and beneficial for most people. However, for some individuals who are sensitive to gluten, standard oat flakes may cause digestive issues. In such specific cases, it is essential to choose gluten-free certified oats.
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