Replace saturated fat laden meat with fish a few times each week to help naturally lower your cholesterol. Top tip: Use tinned salmon, mackerel, tuna and sardines as a quick and cost-effective way to include fish in your weekly diet. When eating out, choose grilled fish from the menu instead of red meat. A handful of walnuts, almonds or cashews daily could help to lower your LDL and total cholesterol.
Choose nuts that are raw and natural, not roasted, salted or candied. Top tip: Munch on nuts with an apple as a heart protective afternoon snack to help banish sugar cravings and lift flagging energy levels.
Sprinkle them on your breakfast oats or add to your salad at lunch time. Nuts are high in calories so moderation is the key. Like oats and oatmeal, beans and legumes help to lower cholesterol thanks to their high fibre content. The right type of fibre can help to reduce cholesterol absorption. One cup of beans or legumes contains about four grams of cholesterol lowering fibre.
Even baked beans are a great source of soluble fibre with around three grams in half a cup. Healthy beans and legumes include adzuki beans, kidney beans, butter beans, chickpeas, navy beans, pinto beans, turtle beans, lentils and Lima beans.
Top tips: Keep a stock of tinned beans and legumes in your cupboard to add to recipes and meals. Epidemiological and interventional studies have clearly demonstrated the beneficial impact of consuming oat and oat-based products on serum cholesterol and other markers of cardiovascular disease.
Therefore, the mechanisms involved still need further clarification. The purpose of this paper is to review current evidence of the cholesterol-lowering effect of oat in the context of the structure and complexity of the oat matrix. The possibility of a synergistic action and interaction between the oat constituents promoting hypocholesterolaemia is also discussed.
It is widely recognized that the intake of dietary fibre in a typical Western diet is below recommendations. Oat is one of several grains eaten as part of a Western diet but its consumption and global production are much lower compared to the staple crops wheat, maize, rice, and barley. However, studies reveal the multiple beneficial effects on health associated with oat consumption, ranging from reduction in risk of cardiovascular diseases 2 — 4 to cancer prevention. In the ageing population of Western countries, cardiovascular disease CVD and related conditions are a huge public health burden.
For example, in , Elevated serum cholesterol hypercholesterolaemia is a significant risk factor for developing CVD. Hypercholesterolaemia can be treated by prescribing statins but this therapy is associated with various negative side-effects. Diet is a key risk factor for the development and prevention of CVD. The first study to reveal that oat consumption reduced plasma cholesterol levels goes back to Since then a multitude of in vivo and in vitro investigations have been conducted to understand the reasons behind this positive effect.
The EFSA regulation stipulates that oats should be consumed in a minimally processed form. Current knowledge suggests that the complexity and structure of the matrix or interactions between different components are key factors controlling functionality. In addition, conflicting findings might be notably the consequence of a reductionist, nutrient-focused i.
This review will focus on the influence of the structure and complexity of the matrix of oat and oat-based foods on their nutritional impact in order to provide information for future research on the mechanisms influencing the beneficial health attributes of oat. A food matrix can be described as the structure and hierarchical organisation from molecule to tissue of the components of a food product. The oat grain is a complex matrix containing the protective hull and the groat caryopsis , the latter being composed of the bran, germ and starchy endosperm Fig.
Below the pericarp and seed coat of the bran, there are the aleurone and subaleurone layers joined to the endosperm. The oat protein and lipid increase in concentration from the interior to the periphery of the groat, while starch increases from the subaleurone region to the centre of the endosperm. Oat is potentially a good source of macronutrients, vitamins, minerals, and other phytochemicals, but the actual dietary intake depends on the part of the grain i.
According to the definition from the American Association for Cereal Chemistry, oat bran must contain a minimum of 5. In this review, we chose to investigate the effect of oat and oat-based products on lipemia cholesterol and triglycerides and other cardiovascular risk factors based on the differences in food matrices in order to correlate differential effects according to the physicochemical characteristics of these matrices.
The latter were made of oat that underwent various degree of processing, and may have contained part of the oat tissue e. Table 1 presents a summary of the human studies mentioned in sections 2. Several methods exist to extract the polymer from the oat tissue with consequences on its molecular weight and content. Purified oat extracts were originally called oat gums. Consumption of 2. In rats fed an oat extract, cholesterol uptake by everted jejunal sacs was progressively inhibited by increasing the concentrations of oat gum in the mucosal medium.
This oxidation is thought to be involved in the first steps of atherosclerosis. The large doses administered would result in high viscosity, even for low molecular weight samples, which could also have interfered with the digestibility of the matrix and thereby serum lipid and cholesterol levels. Therefore, caution must be taken in extrapolating these results to humans. Although this effect was relatively small, this interaction between the oat matrix and the bile acids could contribute to the observed increase in fat and cholesterol excretion.
This would result in a higher water holding capacity and increased viscosity, which could also support the hypothesis linking luminal viscosity with reduced lipid digestion and uptake, leading to reduced serum cholesterol levels as described earlier in section 2.
However, the reductions in LDL cholesterol were not significant compared to controls where the LDL cholesterol unaccountably increased during the study, which is a major issue but were significantly lower than baseline measurements.
Oat bran as such has been tested in animal models and in humans. However, the dose given to the mice was 6. Different diets e. Oat may be incorporated into various matrices such as fermented oat-based products including breads , oat-based breakfast cereals, pastries, beverages, oat-bran-enriched products and also in the form of oat extracts such as oat gum or concentrates.
We reviewed cholesterol and LDL cholesterol reductions in humans according to these different matrices. There is no marked trend relating to matrices, whether they are solid e. Therefore we cannot really confirm the conclusion of Othman et al. As for solid, fermented oat-based products e. However, the results can be inconsistent between studies, with some of them showing no significant effect Table 1.
Concerning oat-based breakfast cereal, involving more intensive technological processes than fermentation e. Concerning other processed foods there are only a small number of studies showing no convincing or inconsistent effects on cholesterol reduction Table 1.
The excretion of bile acids and lipids was also increased after consumption of oat bran compared with the control meal. Finally, the simplest type of vehicle in the form of beverages where nutrients are in contact with free water , such as milk or fruit drinks into which oat products have been incorporated, has been found, in general, to have a more regular effect on cholesterol reduction compared to more complex matrices. Consumption of these beverages systematically led to cholesterol and LDL-cholesterol reductions in all the studies reported Table 1.
In order to understand better the mechanisms involved, it seems essential to, firstly, have some information regarding the source and processing conditions of oats, and secondly, to fully characterise the food product s studied, which should include nutritional analysis but also, for example, the particle size of the oat tissue, the presence and amount of gelatinised starch, and the extent of oat cell degradation.
Increasing the degree of matrix complexity led to conflicting results concerning its impact on lipemia Table 1. However, the dose, study design, status e. Despite being necessary for food safety, conservation, convenience, palatability and digestibility, processing can generate foods whose regular consumption has been associated with the development of chronic lifestyle related diseases i.
In: Kumar and Clark's Clinical Medicine. Philadelphia, Pa. Fekete AA, et al. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertensions: Results from the chronic Whey2Go randomized controlled trial. American Journal of Clinical Nutrition. Hyperlipidemia adult. Rochester, Minn. Department of Health and Human Services and U. Department of Agriculture. Final determination regarding regarding partially hydrogenated oils removing trans fat.
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