Cholesterol lowering effects of cereal consumption
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Cholesterol Lowering Effects of Soluble Fiber and Bran in Cereal Consumption
Soluble Fiber Cereals and Cholesterol Reduction
Multiple studies show that cereals enriched with soluble fibers, such as psyllium and pectin, can significantly lower total and LDL cholesterol in people with mild to moderate hypercholesterolemia. Psyllium-enriched cereals, in particular, have been found to reduce total cholesterol by up to 5.9% and LDL cholesterol by 5.7% when added to a healthy diet, with no significant changes in HDL cholesterol or triglycerides 138. Meta-analyses confirm that these effects are consistent across different age groups and sexes, and that adding psyllium-enriched cereal to a low-fat diet improves cholesterol levels more than a low-fat diet alone 38.
Cereal Bran and Cardiometabolic Risk Factors
Cereal bran, especially from oats and barley, is effective in lowering total cholesterol and LDL cholesterol. Systematic reviews and meta-analyses indicate that cereal bran consumption can also reduce blood pressure and fasting blood glucose, though it does not significantly affect HDL cholesterol, triglycerides, or body weight. Oat bran, in particular, shows the most pronounced cholesterol-lowering effect among different types of cereal brans 24.
Oat Cereal vs. Wheat Cereal
Comparisons between oat and wheat cereals reveal that oat cereal, which is rich in soluble fiber (notably β-glucan), is more effective at reducing LDL cholesterol, small dense LDL particles, and overall LDL particle number. These changes are beneficial for heart health and are not accompanied by negative effects on HDL cholesterol or triglycerides . The cholesterol-lowering effect of oat β-glucan is influenced by its solubility and molecular weight, which are better preserved in ready-to-eat cereals than in bread, making cereals a more effective vehicle for cholesterol reduction .
Plant Sterol-Enriched Cereals
Cereals fortified with plant sterols also contribute to cholesterol lowering. Consuming a single serving of wholegrain wheat breakfast cereal biscuits enriched with 2 g of plant sterols can reduce LDL cholesterol by about 5.6%. Regular cereal consumers and men may experience even greater benefits .
Cereal Consumption in Weight Loss Programs
Including whole-grain, ready-to-eat oat cereal in a calorie-restricted diet for weight loss leads to greater reductions in LDL cholesterol, total cholesterol, and non-HDL cholesterol compared to low-fiber control foods. These benefits are seen as early as four weeks into the dietary program, and the effect on cholesterol is independent of weight loss .
Conclusion
Cereal consumption, especially those enriched with soluble fibers like psyllium and β-glucan or fortified with plant sterols, consistently lowers total and LDL cholesterol. Oat and barley brans are particularly effective, and ready-to-eat cereals provide a convenient and potent way to achieve these cholesterol-lowering benefits. These effects are seen across different populations and are enhanced when cereals are part of a healthy, low-fat, or weight-loss diet 12346789+1 MORE.
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