Post by Graveyardbride on Dec 20, 2014 14:59:47 GMT -5
Oatmeal Lowers Cholesterol, Cleans Arteries
Every time you dig into your bowl of oats, your heart just might do a little dance. The love affair between the heart and the simple oats was discovered in the early 1970s, when Burkitt and Trowell highlighted the “protective effect of dietary fiber against ischemic heart disease.” With newer data supporting earlier findings, the verdict still is in favor of oats' ability to flush out bad cholesterol and keep arteries clean.
Heart-Friendly Difference. The heart-friendly properties of oats have been extensively researched. The health benefits of oats are because of a substance called "B-glucan." B-glucan is a soluble fiber that is present in the outer layers of oat grains and is made up of long chains of glucose. Researchers reviewed the studies on B-glucan conducted in the past 13 years and found that the most recent findings were consistent with the original conclusions of the Food and Drug Administration and the United Kingdom Joint Health Claims Initiative. Recent data supports the suggestion that eating at least 3 grams of oat B-glucan reduces total and LDL cholesterol levels by 5 to 10 percent. The artery cleaning effect of oats also have been shown in several studies.
The Sponge Effect. What is the science behind the magic of oats? B-glucan has the ability to act like a sponge and forms highly viscous – resistant to flow – solutions in the intestine. Studies show these viscous fibers reduce total cholesterol and LDL cholesterol concentrations in two ways: by interfering with absorption of bile acids and cholesterol in the intestine and by increasing fecal bile acid excretion. Because bile acids are synthesized by cholesterol, disturbing bile acid absorption will lead to reduction in cholesterol levels. Oats literally sponge up and flush out cholesterol.
Nonstick Arteries. In addition to the binding effect, micronutrients found exclusively in oats called “avenanthramides” have antioxidative and anti-inflammatory properties. Our arteries are made “nonstick, like Teflon” by nitric oxide produced in blood vessels, according to John P. Cooke, M.D., Ph.D., head of Stanford University’s Vascular Unit. When blood vessels are damaged, there is decreased production of nitric oxide, leading to stickiness of arteries. Avenanthramides increase production of nitric oxide, thereby reducing the stickiness.
The Right Amount. Most studies have found that 3 grams or more per day of B-glucan soluble fiber can reduce the risk of coronary heart disease. To obtain 3 grams of B-glucan, you would need to consume 1 cup of oatmeal per day. The cup of oats should be part of a healthy diet and lifestyle, which the American Heart Association says are the best weapons to fight cardiovascular disease.
Source: Kavitha Simha, LiveStrong.