Spotlight On: Oatmeal

Why makes oatmeal so heart-healthy?

Our expert this month is Kelli Hughes, RD, CDE, a clinical nutritionist at the University of Virginia Health System.

How does oatmeal reduce cholesterol?

Oatmeal lowers total and LDL-cholesterol through its soluble fiber, beta glucan. In the gastrointestinal tract, beta glucan forms a thick gel that traps cholesterol so that it cannot be reabsorbed through the walls of the small intestine and recycled back into the liver. Instead, it eventually leaves the body through the digestive tract. The liver then takes cholesterol from the bloodstream to replace what has been excreted.

What is the difference between good cholesterol and bad cholesterol?

Good cholesterol or high density lipoprotein (HDL) circulates in the body to remove "bad cholesterol" from the bloodstream, so it is actually protective to the body. Bad cholesterol or low density lipoprotein (LDL) is the artery clogging cholesterol that causes atherosclerosis and leads to heart disease. Ideally the HDL is above 45 for men and 55 for women - the more the better! And LDL should be less than 100. For some patients with higher risk factors it should be less than 70.

How effective is it and how much would I have to eat to make a marked improvement?

There is significant scientific evidence demonstrating the cholesterol-reducing ability of soluble fiber in oats - 3 grams of soluble fiber daily from oatmeal as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.  Oatmeal must be consumed in quantities to provide three grams of soluble fiber daily in order to reduce cholesterol and maintain reductions.

Are there other heart healthy benefits to oatmeal?

Oatmeal is fat free and low in calories as well as very filling. Cutting back on fat and calories helps with weight control and reducing risk of heart disease. Also, eating foods with a high satiety value like oatmeal helps control food intake for the rest of the day.

Are the flavored packs of oatmeal just as healthy? Or is it better to add a few ingredients for taste to plain oatmeal?

Flavored packets have added sugar and preservatives and have less nutritional value than plain oatmeal. However, that doesn't mean you have to eat boring old oatmeal. I recommend adding Splenda, cinnamon, unsweetened apple sauce, a handful of walnuts or fresh berries to a bowl of plain oatmeal. All are healthy additions that will make breakfast more satisfying. All Fruit or sugar free jelly in small amounts can be a great flavor booster as well.